D3 Coach Mike Ricci Interviews Chris Lee of Kinesis Integrated Performance. Chris has a long history of working with Olympic level triathletes, Ironman athletes, Ultra runners, and podium finishers of the Boston Marathon. We discuss how much and how often a triathlete should strength train along with how to train around a race, and the key exercises every triathlete should be doing!

Takeaways

• Strength training is important for endurance athletes and can help improve performance.
• The minimum effective dose for strength training is two times a week, but three times a week can be beneficial for some athletes.
• Strength tapering should start around eight weeks before a race, with a gradual decrease in volume and intensity.
• During tapering, the focus is on maintaining base strength, modifying as needed, and mitigating injuries.
• Strength training can be beneficial for recovery after a race, but the volume and intensity should be reduced to avoid muscle soreness and damage. Strength training is crucial for both long-distance and short-distance endurance athletes.
• During race season, it is important to focus on strength retention and maintain a balance between training and recovery.
• As we age, strength training becomes even more important for maintaining mobility, strength, and bone health.
• The app discussed in the conversation aims to make strength training more accessible and personalized for endurance athletes.

Sound Bites

• "I can get faster at this, right?"
• "People still don't understand how important strength training is"
• "We're playing with the endocrine system more so than anything else."
• "There is too strong. You don't need to be that strong."

Chapters

00:00
Introduction and Background

06:54
Effective Strength Training Frequency for Endurance Athletes

14:55
Tapering Strength Training for Race Preparation

30:31
Introducing an App for Personalized Strength Training

Exercises all triathletes should do:

https://www.youtube.com/watch?v=nmHO9ztKu7U

https://www.youtube.com/watch?v=GftYHNNA3ls

https://www.youtube.com/watch?v=q1BO7ynQJmI

https://www.youtube.com/watch?v=Tyjf5zusMUs

https://www.youtube.com/watch?v=yE0M-t56_EE

Coach Mike Ricci interview 6 time National Champion Coach Jim Hallberg about the importance of Zone 2 and how Jim relies on it to see progress with his athletes. 

Takeaways

• Zone 2 training is the foundation of all training in endurance sports.
• Zone 2 training improves aerobic capacity without excessive fatigue or muscle breakdown.
• Perceived effort, heart rate, pace, and power can be used to determine Zone 2 intensity.
• Recovery is important for allowing the body to adapt and improve.
• Capillary density plays a crucial role in delivering oxygen and removing waste from muscles.
• The balance between Zone 2 training and higher intensity workouts should be individualized based on race goals and time availability.

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Mike Ricci interviews ‍Kevin Hester, a triathlete from Canada. Kevin shares his experience racing at altitude at Boulder 70.3 triathlon in Colorado. He discusses his training background, his goals for future races, and his favorite race distance. Kevin talks about the challenges of racing at altitude and the impact it had on his swim, bike, and run. He also shares his emotional moments during the race and the support he received from his family. Kevin offers advice for athletes racing at altitude and emphasizes the importance of taking it seriously. He concludes by discussing his recovery after the race and his plans for future races.

Takeaways

• Racing at altitude can be more challenging than expected, especially on the run.
• Hydration and electrolyte balance are crucial when racing at altitude.
• Listening to your body and adjusting your effort level is important to manage the effects of altitude.
• The support and encouragement from family and coaches can make a significant impact on race day.
• Recovery after racing at altitude may take a few days, but it varies for each individual.

Sound Bites

• "The run was a disaster. Oh my gosh."
• "I just lost it."
• "I always get emotional at the end of a race."

Chapters

00:00 Introduction and Background

03:04 Racing at Altitude and Favorite Distance

09:02 Preparing for Altitude and Race Day Experience

20:13 Emotional Moments and Support

25:08 Advice for Racing at Altitude and Recovery

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Summary
In this conversation, Mike Ricci interviews Michael Folan, the owner of Infinit Nutrition, about the evolution of nutrition in endurance sports. They discuss the importance of personalized nutrition, the benefits of custom mixes, and the role of sweat rate and sodium levels in performance. Michael shares insights from his experience as a 10-time Ironman finisher and explains how Infinit Nutrition helps athletes optimize their nutrition for training and racing. They also touch on the use of caffeine in endurance sports and the drawbacks of using artificial sweeteners.

Takeaways
1) Personalized nutrition is crucial for endurance athletes to optimize their performance.
2) Custom mixes, tailored to an athlete's specific needs and preferences, can simplify nutrition and improve performance.
3)Monitoring sweat rate and sodium levels can help athletes determine their individual hydration and electrolyte needs.
4) Caffeine sensitivity varies among individuals, and genetic testing can provide insights into an athlete's response to caffeine.
5) Artificial sweeteners, like Stevia, may not be the best choice for endurance athletes due to their low calorie content and potential negative effects on performance.

Infinit's New Nutrition Coaching Service

Summary

The conversation features Coach KJ and members of the CU Buffaloes women's triathlon team discussing their experience at the National Championship.

They talk about the challenges of the race, the team's performance, and the importance of having fun while competing.

The team had a strong showing, with several athletes finishing in the top 10.

They also won the Spirit Award, showcasing their positive team culture.

The conversation highlights the team's dedication, camaraderie, and the impact of their coaches.

• The CU Buffaloes women's triathlon team had a successful performance at the National Championship, with several athletes finishing in the top 10.
• The team's positive team culture and focus on having fun contributed to their success.
• The coaches played a crucial role in supporting and motivating the athletes.
• The team's dedication and camaraderie were evident throughout the race.
• Winning the Spirit Award showcased the team's positive energy and enthusiasm.

• The Impact of Coaches on the Team's Performance
• Balancing Fun and Performance: The Key to Success




Quotes:

• "We won it! Yeah. It was awesome."
• "The culture. There was just a huge shift this year. And I think we had all the pieces. We were just missing that one piece that was KJ and it just worked so well."
• "The numbers, right? Like that rising tide floats all boats. So I mean, it's just that energy that brings everybody up and that's really cool. That's special, that's special."

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TitlesSound BitesChapters00:00Introduction and Reflection on Nationals08:49Coach KJ's Experience and Surprises at Nationals15:19Lily's Race Experience and Team Performance

In this conversation, professional triathlete Ali O'Donnell discusses her journey from being a road triathlete to transitioning to XTERRA and becoming a professional triathlete. She talks about her first professional race in Athens, Greece, and the qualification process for the XTERRA World Championships.

Ali also shares her experience of transitioning from soccer to running in high school and her decision to join the triathlon team at CU Boulder. She discusses the challenges she faced in the early stages of her triathlon career, including body image issues and the pressure to perform.

Ali also reflects on her time at CU Boulder, including winning the national championship in 2017. Ali shares her experience of transitioning from collegiate triathlon to professional Xterra racing. She talks about her journey, including her first Xterra race, qualifying for Xterra Worlds, and the challenges she faced along the way.

Ali discusses the mental and emotional aspects of becoming a professional athlete and the excitement of traveling and racing in different locations. She also shares a challenging race experience where she had to overcome illness and push through to the finish line. Ali emphasizes the importance of having a strong why and the growth that comes from facing challenges! This is a great interview and we hope you enjoy it!

In this conversation, Coach Mike interviews sports nutritionist Craig David. They discuss the importance of nutrition in athletic performance and recovery. Craig shares his background in nutrition and his experience working with triathletes and endurance athletes. They talk about the timing of nutrient intake after workouts and the role of hydration in recovery. They also discuss the use of supplements, including essential fats, amino acids, and adaptogens.

Summary

Coach Dave and Mike discuss the use of power meters in running and how it can improve triathlon performance. They talk about the reliability of power meters and how they can be used to pace races. They also discuss the evolution of power meter technology and its accuracy. They touch on the importance of cadence and stride length in running and how power meters can help improve these metrics. They emphasize the need to balance different metrics and not focus on just one. Overall, they agree that power meters are a valuable tool for runners.Keywordspower meters, running, performance, reliability, pacing, technology, cadence, stride length, metrics, balanceTakeaways

• Power meters are a reliable tool for pacing races and improving performance in running.
• The technology of power meters has evolved and become more accurate over the years.
• Cadence and stride length are important metrics in running, and power meters can help improve them.
• It is important to balance different metrics and not focus on just one.
• Power meters are a valuable tool for runners to track and improve their performance.

Coach Mike Ricci interviews 2 time Ironman triathlon finisher, Michelle Franks. Michelle discusses learning to swim, overcoming panic attacks and is on the verge of qualifying for the Boston Marathon. Please reach out if you have questions: [email protected] Give this episode a share with your friends.

Summary
‍Michelle Franks shares her journey in triathlon, starting from her early sports experiences and competitive spirit. She discusses her challenges with swimming and how she overcame them. Michelle emphasizes the importance of a positive mindset and surrounding oneself with supportive people. She also highlights the impact of her coach, Brad Sang, and his personalized coaching approach. Michelle shares her future goals, including qualifying for the Boston Marathon and competing in world championships. She concludes by reflecting on how triathlon has taught her valuable life lessons.

Takeaways

• Developing a competitive spirit and participating in various sports as a child can lay the foundation for success in endurance sports.
• Overcoming challenges in swimming requires breaking down the distance into smaller, manageable segments and finding a calm mindset.
• A positive mindset and surrounding oneself with supportive people can contribute to success in triathlon and other areas of life.
• Personalized coaching that meets the athlete where they are and analyzes data can help athletes improve and stay on track.

Chapters

00:00 Introduction and Background

00:34 Early Sports and Competitive Spirit

01:27 Involvement in Performing Arts

04:23 Overcoming Swimming Challenges

06:16 Gaining Confidence in Open Water

07:11 Dealing with Swim Anxiety

08:39 Positive Mindset and Competitive Spirit

13:45 Brad Sang's Coaching Approach

20:17 Triathlon as a Life Journey

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