by Rich Soares and April Spilde
The 303Endurance Podcast mission is to is to create a global community of endurance athletes. To inspire participation in endurance sports by connecting you to coaches, experts and professional athletes.
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April 26, 2025
<p dir="ltr">#488 Athlete Success Story with Sasha Goldsberry</p> <p dir="ltr">Show Sponsor: UCAN</p> <p dir="ltr">UCAN created LIVSTEADY as an alternative to sugar based nutrition products. LIVSTEADY was purposefully designed to work with your body, delivering long-lasting energy you can feel. Whether UCAN Energy Powders, Bars or Gels, LIVSTEADY's unique time-release profile allows your body to access energy consistently throughout the day, unlocking your natural ability to finish stronger and recover more quickly!</p> <p><strong> </strong></p> <p dir="ltr">In Today's Show</p> <ul> <li dir="ltr" aria-level="1"> <p dir="ltr" role="presentation">Announcements and News</p> </li> <li dir="ltr" aria-level="1"> <p dir="ltr" role="presentation">Athlete Success Story: Sasha Goldsberry qualifies for the 2025 Worlds 70.3 in Marbella, Spain!</p> </li> <li dir="ltr" aria-level="1"> <p dir="ltr" role="presentation">Get Gritty: Training Camp - G2G Run Camp Schedule</p> </li> <li dir="ltr" aria-level="1"> <p dir="ltr" role="presentation">TriDot Workout of the Week: Marathon Repeat</p> </li> <li dir="ltr" aria-level="1"> <p dir="ltr" role="presentation">Fun Segment: Triathlon Truth or Trash Talk?!</p> </li> </ul> <p><strong> </strong></p> <p dir="ltr">Announcements and News:</p> <p><strong> </strong></p> <p dir="ltr">Upcoming Programming - Our March focus will be on running.</p> <p><strong> </strong></p> <p dir="ltr">Apr. 26 - Athlete Highlight! :) Sasha Goldsberry </p> <p dir="ltr">May 3 - Vespa Power with Peter Defty</p> <p dir="ltr">May 10 - Athlete Highlight with Paul Hunziker</p> <p dir="ltr">May 13 - Webinar Boulder 70.3 Race Recon</p> <p dir="ltr">May 17 - Podcast Boulder 70.3 Race Recon</p> <p dir="ltr">May 24 - Swim Camp Highlights and interviews</p> <p dir="ltr">May 31 - Bike Camp Highlights and interviews</p> <p><strong> </strong></p> <p dir="ltr">G2G Spring Training Camp</p> <p dir="ltr">May 17-18 - Swim Focus in C.Springs and Chatfield</p> <p dir="ltr">May 24-25 - Bike Focus - Chatfield/Chatfield</p> <p dir="ltr">May 31-June 1 Run Focus - Boulder/Boulder</p> <p dir="ltr">We are already at 50% of slots reserved.</p> <p dir="ltr">Price Alert! Prices go up on May 1st and Discounts drop. For more information….</p> <p dir="ltr"><a href= "https://grit2greatnessendurance.com/training-camp">https://grit2greatnessendurance.com/training-camp</a></p> <p><strong> </strong></p> <p dir="ltr">While I’ve been soaking up the sun and recharging on the beaches of Cancun, the endurance world hasn’t slowed down one bit—and honestly, neither have we! So whether you're lounging poolside or grinding through peak training, we've got a show packed with everything you need to stay inspired and on track. Next up, today’s Ask a Coach sponsor!</p> <p><strong> </strong></p> <p dir="ltr">Ask A Coach Sponsor: G2G Endurance</p> <p dir="ltr">You’re putting in the work—now let’s make it count. At Grit2Greatness Endurance Coaching, we’ve teamed up with TriDot to give you personalized training that adapts to YOU. Whether you’re chasing a PR, qualifying for Worlds, or just trying to stay consistent, TriDot takes out all the guesswork. So, how to get started? Sign up through Coach April’s or Coach Rich’s link, get a 2-week free trial, and dive into smarter training for just $14.99/month after that. Better training starts now—click the link in our show notes and let's go! 🔥</p> <p dir="ltr">Website - <a href= "https://grit2greatnessendurance.com/">Grit2Greatness Endurance Coaching</a></p> <p dir="ltr">Facebook page @grit2greatnessendurance</p> <p><strong> </strong></p> <p dir="ltr">Coach April Spilde</p> <p dir="ltr">[email protected]</p> <p dir="ltr">TriDot Signup - <a href= "https://app.tridot.com/onboard/sign-up/aprilspilde">https://app.tridot.com/onboard/sign-up/aprilspilde</a></p> <p dir="ltr">RunDot Signup - <a href= "https://app.rundot.com/onboard/sign-up/aprilspilde">https://app.rundot.com/onboard/sign-up/aprilspilde</a> </p> <p><strong> </strong></p> <p dir="ltr">Coach Rich Soares</p> <p dir="ltr">[email protected]</p> <p dir="ltr"><a href="https://richsoarescoaching.com/">Rich Soares Coaching</a></p> <p dir="ltr">TriDot Signup - <a href= "https://app.tridot.com/onboard/sign-up/richsoares">https://app.tridot.com/onboard/sign-up/richsoares</a></p> <p dir="ltr">RunDot Signup - <a href= "https://app.rundot.com/onboard/sign-up/richsoares">https://app.rundot.com/onboard/sign-up/richsoares</a></p> <p><strong> </strong></p> <p dir="ltr">Athlete Success Story: Sasha Goldsberry</p> <p dir="ltr">Introduction: </p> <p dir="ltr">Today’s guest is living proof that grit, guts, and a game-time mindset can take you all the way to the world stage. After conquering her very first Ironman 70.3 on one of the wildest race days in recent memory—think canceled swim, 30 to 40 mile-per-hour winds, and an epic bike crash—she didn’t just finish strong, she qualified for the World Championships in Marbella, Spain. This is a story about rising to the occasion when the conditions are anything but ideal, trusting your training, and showing up with purpose. Please welcome to the show Sasha Goldsberry, a first-time 70.3 finisher, world championship qualifier, and a force to be reckoned with!</p> <p dir="ltr"> </p> <h3 dir="ltr">Get Gritty Tip: Attend A Training Camp</h3> <p dir="ltr">G2G Run Focused Camp: May 31-June 1</p> <p dir="ltr">Day 1: May 31 - East Boulder Community Center 5660 Sioux Dr, Boulder, CO 80303</p> <p><strong> </strong></p> <p dir="ltr">Run Day 1 Schedule:</p> <p dir="ltr">8:00 Athlete Welcome Kit & Swag (Coffee and Carbs)</p> <p dir="ltr">8:30 Mobility for Running (invite Erin Carson)</p> <p dir="ltr">10:00 Run Transition Clinic</p> <p dir="ltr">11:00 Lunch and Learn (box lunches)*</p> <p dir="ltr">12:00 Race Rehearsal (2-4 hours; cheer others when done)</p> <p dir="ltr">5:00 Social Happy Hour (Avanti Food and Beverage Boulder 1401 Pearl St, Boulder, CO 80302)</p> <p dir="ltr">* Please let us know about any food allergies or dietary restrictions</p> <p dir="ltr">What to Bring:</p> <p dir="ltr">Bike gear (bike, pump, helmet, shoes, bottles, nutrition, emergency kit)</p> <p dir="ltr">Transition Bag (sunscreen, rubber bands, </p> <p dir="ltr">Run gear (running shoes, running hat, sunglasses)</p> <p dir="ltr">Day 2: June 1 - East Boulder Community Center 5660 Sioux Dr, Boulder, CO 80303</p> <p><strong> </strong></p> <p dir="ltr">Run Day 2 Schedule:</p> <p dir="ltr">8:30 Meetup (Coffee and Carbs)</p> <p dir="ltr">9:00 Mobility with Run Video Analysis</p> <p dir="ltr">10:00 Run Drills and Mechanics</p> <p dir="ltr">12:00 Lunch* and “Ask A Legend” with Coach Bobby McGee</p> <p dir="ltr">1:00 Start Long Runs (1-2 hours; cheer others when done)</p> <p dir="ltr">3:00 Camp Awards and Closing </p> <p dir="ltr">What to Bring:</p> <p dir="ltr">Run gear (running shoes, running hat, sunglasses)</p> <p dir="ltr">Transition bag (towel, sun screen (travel size), baby powder)</p> <p dir="ltr"><span style="font-size: 14pt;">TriDot Workout/Drill of the Week: Marathon Repeat</span></p> <p dir="ltr">Workout Summary: Marathon Repeats</p> <p dir="ltr">This session is designed to build aerobic endurance while reinforcing efficient running mechanics—critical for running performance. The workout begins with a dynamic warm-up including form-focused drills like A & B skips, endurance skipping, and asymmetric arm swings, all aimed at activating the neuromuscular system and improving stride mechanics. Skipping for height and distance builds power and coordination, while walking lunges and leg swings increase mobility and prime the lower body.</p> <p dir="ltr">After strides to elevate heart rate and groove proper form, the main set kicks in with a sustained 10-minute effort at Zone 3 to raise aerobic threshold and improve the body’s ability to hold marathon pace. The remaining time in Zone 2 allows for aerobic conditioning without excessive fatigue.</p> <p dir="ltr">Purpose & Benefits:</p> <ul> <li dir="ltr" aria-level="1"> <p dir="ltr" role="presentation">Reinforces proper run form under fatigue</p> </li> <li dir="ltr" aria-level="1"> <p dir="ltr" role="presentation">Builds aerobic base and muscular endurance</p> </li> <li dir="ltr" aria-level="1"> <p dir="ltr" role="presentation">Develops coordination, mobility, and neuromuscular activation</p> </li> <li dir="ltr" aria-level="1"> <p dir="ltr" role="presentation">Prepares athletes to run efficiently at goal pace over long durations</p> </li> </ul> <p dir="ltr">This is a go-to session for athletes working to blend speed, form, and durability into one powerful package. Give marathon repeats a try this week and let us know how it goes!</p> <p dir="ltr"><br /> Warm-Up</p> <p dir="ltr">2-3 min jog followed by 2x10 yards or meters of each drill:</p> <p dir="ltr">Endurance Skipping</p> <p dir="ltr">A Skips</p> <p dir="ltr">Walking Lunges</p> <p dir="ltr">Asymmetric Arm Swings</p> <p dir="ltr">B Skips</p> <p dir="ltr">Skipping for Height & Distance</p> <p dir="ltr"> </p> <p dir="ltr">2 x 40-60 yard or meter Strides</p> <p dir="ltr">Leg Swings</p> <p dir="ltr"> </p> <p dir="ltr">Main Set</p> <p dir="ltr">1 x 10 min @ Z3</p> <p dir="ltr">Balance of time @ Z2</p> <p><strong> </strong></p> <p dir="ltr"><span style="font-size: 14pt;">Fun Segment: Triathlon Truth or Trash Talk?</span></p> <p dir="ltr">Segment Intro: “Triathlon Truth or Trash Talk?”<br /> <br /></p> <p dir="ltr">A light-hearted round of opinionated tri talk where no aero helmet is safe.</p> <p dir="ltr">“Welcome to Triathlon Truth or Trash Talk—where we ask the questions no one dares to, hot takes are encouraged, and nothing in triathlon is sacred. From gear obsessions to race-day superstitions, we’re diving into the spicy stuff today. Get ready to defend your opinions!”</p> <p> </p> <ol> <li dir="ltr" aria-level="1"> <p dir="ltr" role="presentation">If you could eliminate one discipline from triathlon and still call it a triathlon… which one are you cutting?</p> </li> <li dir="ltr" aria-level="1"> <p dir="ltr" role="presentation">What’s the most overrated piece of tri gear?</p> </li> <li dir="ltr" aria-level="1"> <p dir="ltr" role="presentation">Would you rather DNF because of a mechanical… or finish last with a perfect race?</p> </li> <li dir="ltr" aria-level="1"> <p dir="ltr" role="presentation">What’s your go-to power song on race morning—and what’s your actual guilty pleasure song you’d never admit to blasting?</p> </li> <li dir="ltr" aria-level="1"> <p dir="ltr" role="presentation">If Ironman added a fourth leg, what should it be?</p> </li> <li dir="ltr" aria-level="1"> <p dir="ltr" role="presentation">Would you trust your coach to pick your race-day outfit, playlist, or pre-race meal—sight unseen?</p> </li> <li dir="ltr" aria-level="1"> <p dir="ltr" role="presentation">If you could swap bodies with a pro triathlete for one race, who would it be and why?</p> </li> <li dir="ltr" aria-level="1"> <p dir="ltr" role="presentation">What’s one race ritual or superstition you swear by, even if it makes zero scientific sense?</p> </li> <li dir="ltr" aria-level="1"> <p dir="ltr" role="presentation">You win a lifetime supply of one triathlon product—what do you choose?</p> </li> <li dir="ltr" aria-level="1"> <p dir="ltr" role="presentation"> What’s a hill you’ll die on in triathlon?<br /> <br /></p> </li> </ol> <p dir="ltr"> </p> <p dir="ltr">Closing:</p> <p><strong> </strong></p> <p dir="ltr">Thanks again for listening this week. Please be sure to follow us @303Triathlon and @grit2greatnessendurance and of course go to iTunes and give us a rating and a comment. We'd really appreciate it!</p> <p dir="ltr">Stay tuned, train informed and enjoy the endurance journey!</p> <p> </p>
April 19, 2025
<p dir="ltr">Welcome</p> <p dir="ltr">Welcome to Episode #487 of the 303 Endurance Podcast. We're your hosts Coaches Rich Soares and April Spilde. Thanks for joining us for another week of interviews, coaching tips and discussion.</p> <p><strong> </strong></p> <p dir="ltr">Mountain bike racing and riding in the foothills last weekend has us super excited for this week's topic and guest. We have Bill Plock joining us to talk about an incredible riding experience - Colorado’s Ride.</p> <p><strong> </strong></p> <p dir="ltr">April, how are you feeling after last week’s The Bear MTB race?</p> <p><strong> </strong></p> <p dir="ltr">I’m still hootin’ and hollerin’ from such an EPIC day on the trails! That course had it all—technical climbs, fast descents, and some serious scenery. Huge shoutout to Rattler Racing for putting on a top-notch event. The community vibe, the volunteers, the energy—it all made for one unforgettable race. I seriously can't wait for the next one.</p> <p><strong> </strong></p> <p dir="ltr">Show Sponsor: UCAN</p> <p dir="ltr">UCAN created LIVSTEADY as an alternative to sugar based nutrition products. LIVSTEADY was purposefully designed to work with your body, delivering long-lasting energy you can feel. Whether UCAN Energy Powders, Bars or Gels, LIVSTEADY's unique time-release profile allows your body to access energy consistently throughout the day, unlocking your natural ability to finish stronger and recover more quickly!</p> <p><strong> </strong></p> <p dir="ltr">In Today's Show</p> <ul> <li dir="ltr" aria-level="1"> <p dir="ltr" role="presentation">Announcements and News</p> </li> <li dir="ltr" aria-level="1"> <p dir="ltr" role="presentation">Ask A Coach: How to Serpentine Swim?</p> </li> <li dir="ltr" aria-level="1"> <p dir="ltr" role="presentation">Guest Interview: Bill Plock on Colorado’s Ride</p> </li> <li dir="ltr" aria-level="1"> <p dir="ltr" role="presentation">Get Gritty: Training Camp - G2G Bike Camp Schedule</p> </li> <li dir="ltr" aria-level="1"> <p dir="ltr" role="presentation">TriDot Workout of the Week: Easy Ride</p> </li> <li dir="ltr" aria-level="1"> <p dir="ltr" role="presentation">Fun Segment: Triathlon Guilty Pleasures</p> </li> </ul> <p><strong> </strong></p> <p dir="ltr">Announcements and News:</p> <p><strong> </strong></p> <p dir="ltr">Upcoming Programming - Our March focus will be on running.</p> <p><strong> </strong></p> <p dir="ltr">Apr. 26 - Athlete Highlight! :) Sasha Goldsberry </p> <p dir="ltr">May 3 - Group Ride - Boulder 70.3 of FulGaz</p> <p><strong> </strong></p> <p dir="ltr">G2G Spring Training Camp</p> <p dir="ltr">May 17-18 - Swim Focus in C.Springs and Chatfield</p> <p dir="ltr">May 24-25 - Bike Focus - Chatfield/Chatfield</p> <p dir="ltr">May 31-June 1 Run Focus - Boulder/Boulder</p> <p dir="ltr">We are already at 50% of slots reserved.</p> <p dir="ltr">Price Alert! Prices go up on May 1st and Discounts drop. For more information….</p> <p dir="ltr"><a href= "https://grit2greatnessendurance.com/training-camp">https://grit2greatnessendurance.com/training-camp</a></p> <p><strong><br /> <br /></strong></p> <p dir="ltr">Grit2Greatness Endurance Website and Social Media - Come check out our new coaching </p> <p dir="ltr">Website - <a href= "https://grit2greatnessendurance.com/">Grit2Greatness Endurance Coaching</a></p> <p dir="ltr">Facebook page @grit2greatnessendurance</p> <p><strong> </strong></p> <p dir="ltr">With so much happening this season—from athlete highlights to our spring training camps—it’s clear that progress favors the prepared. And that’s exactly what our next segment is all about. It’s time for Ask a Coach, where we tackle your biggest training questions and help you get one step closer to your goals. But first, let’s introduce our sponsor for today’s Ask A Coach segment.</p> <p><strong> </strong></p> <p dir="ltr">Ask A Coach Sponsor: G2G Endurance</p> <p dir="ltr">Greatness isn’t about luck—it’s about preparation. At Grit2Greatness Endurance Coaching, we’ve partnered with TriDot to help you train with purpose, precision, and progress. Custom workouts. Smarter insights. AND a 2-week free trial to prove it works. After that? Plans start at just $14.99/month. No more wasted time. No more wasted effort. Click either Coach Rich’s or Coach April’s link in our show notes and train like the athlete you’re meant to be.</p> <p dir="ltr">Coach April Spilde</p> <p dir="ltr">[email protected]</p> <p dir="ltr">TriDot Signup - <a href= "https://app.tridot.com/onboard/sign-up/aprilspilde">https://app.tridot.com/onboard/sign-up/aprilspilde</a></p> <p dir="ltr">RunDot Signup - <a href= "https://app.rundot.com/onboard/sign-up/aprilspilde">https://app.rundot.com/onboard/sign-up/aprilspilde</a> </p> <p><strong> </strong></p> <p dir="ltr">Coach Rich Soares</p> <p dir="ltr">[email protected]</p> <p dir="ltr"><a href="https://richsoarescoaching.com/">Rich Soares Coaching</a></p> <p dir="ltr">TriDot Signup - <a href= "https://app.tridot.com/onboard/sign-up/richsoares">https://app.tridot.com/onboard/sign-up/richsoares</a></p> <p dir="ltr">RunDot Signup - <a href= "https://app.rundot.com/onboard/sign-up/richsoares">https://app.rundot.com/onboard/sign-up/richsoares</a></p> <p><strong> </strong></p> <p dir="ltr">Ask A Coach: How to Serpentine Swim</p> <p dir="ltr">We received an Ask A Coach through the 303 Triathlon website this week Ruth asks:</p> <p dir="ltr">Dear Coach,</p> <p dir="ltr">Could you give me some race strategy tips on how to: swim the full length of the lane, turn at the wall, and swim back down the same lane to complete one lap (or two lengths) of the pool. Then swim under the lane line to the next lane and repeat the process until athletes have completed a lap in six lanes for a total of 300 meters. Please include advice about: *passing when someone is coming back down the same lane ( possibility of 3 abreast) *does it matter if you pass on the right or left of the athlete? *touch & kick off OR flip when returning down the SAME lane *your technique for getting under the lane rope and heading off again *explain the mind set, as I'm used to open water races and I want to dominate Thank you in advance! I listen to your podcasts during long, indoor bike sessions. You make me feel a part of the triathlon world. I get your email notifications for Grit2Greatness Endurance.</p> <p dir="ltr">I hope the following specifics aid you in your response to me. I don't like adding the anxiousness of "how" to execute the swim, so any advice is welcome! The race is May 3, so I have time to practice what you suggest. I've done 2 serpentine swim races and the biggest issues for me were: </p> <p dir="ltr">*passing through the congestion of swimmers returning down the lane</p> <p dir="ltr">*swimmers resting at the wall and thusly blocking the ability to push-off/flip-turn</p> <p dir="ltr">*choosing which side to pass a swimmer on that is meandering</p> <p dir="ltr"> </p> <p dir="ltr">Dear Ruth,</p> <p dir="ltr">This serpentine swim format presents some unique challenges, but with the right strategies, you can navigate the congestion smoothly and maintain momentum throughout the race. Here are a few strategies:</p> <p dir="ltr">1. Passing Through Lane Congestion</p> <p dir="ltr">Strategic Positioning: Start strong to secure a front position and avoid major bottlenecks early on. If starting later, be mentally prepared for more congestion.</p> <p dir="ltr">Breath Control & Awareness: Practice bilateral breathing to keep an eye on approaching swimmers. This helps with timing a pass effectively.</p> <p dir="ltr">Speed Bursts: Rather than attempting a sustained faster pace, use short, controlled accelerations to overtake when space opens up.</p> <p dir="ltr"> </p> <p dir="ltr">2. Dealing With Swimmers Blocking the Wall</p> <p dir="ltr">Adaptable Turn Techniques: If a flip turn isn’t possible, opt for an open turn with a powerful push-off at an angle.</p> <p dir="ltr">Underwater Exit: If the lane rope transition is congested, avoid surface-level interference by streamlining under the resting swimmers while transferring to the next lane.</p> <p dir="ltr">Pre-race Observation: Before starting, assess common bottleneck areas—know which lanes tend to clog near the walls and mentally prepare alternate strategies.</p> <p dir="ltr">Communicate: Before the race, talk to the 3-4 swimmers ahead of you to come to a working agreement that if you get your toes tapped, move to the side at the next wall.</p> <p dir="ltr">3. Choosing the Best Side to Pass a Meandering Swimmer (if you can't pass at the wall)</p> <p dir="ltr">Reading Body Language: Observe patterns in how the swimmer moves—does their meandering have a rhythm? Predict their next movement before passing.</p> <p dir="ltr">Firm Commitment: Once you initiate a pass, sticking to your chosen side with confidence to prevent hesitation that could slow you down or cause contact.</p> <p dir="ltr">Gentle Tap: If someone is repeatedly veering into her path, a subtle tap or verbal signal can alert them without disrupting their rhythm.</p> <p dir="ltr">Practice these strategies in training sessions with other swimmers to simulate race-day conditions. This combination of communication, awareness, adaptability, and assertiveness will make all the difference.</p> <p dir="ltr">Good luck and let us know how it goes!</p> <p dir="ltr"> </p> <p dir="ltr">Interview: Colorado’s Ride with Bill Plock</p> <p dir="ltr">Bill Plock, Ride Director for Colorado’s Ride is going to talk to us about this epic experience, Colorado’s Ride. This is a premier cycling adventure through the breathtaking landscapes of the San Juan region. This unforgettable journey takes you through Silverton, La Plata and Archuleta counties, and the legendary Wolf Creek Pass, with overnight stays in the charming towns of Durango and Pagosa Springs. Immerse yourself in Colorado’s most scenic and iconic destinations while enjoying a ride that prioritizes adventure, exploration, and connection. </p> <p dir="ltr"> </p> <h3 dir="ltr">Get Gritty Tip: Attend A Training Camp</h3> <p dir="ltr">G2G Bike Focused Camp: May 24-25</p> <p dir="ltr">Day 1: May 24 - Chatfield State Swim Beach Lot</p> <p><strong><br /> <br /></strong></p> <p dir="ltr">Day 1 Schedule:</p> <p dir="ltr">8:00 Athlete Welcome Kit & Swag (Coffee and Carbs)</p> <p dir="ltr">8:30 Bike mechanical clinic (get you hands dirty)</p> <p dir="ltr">10:00 Transition Clinic</p> <p dir="ltr">11:30 Lunch and Learn (box lunches)*</p> <p dir="ltr">12:00 Race Rehearsal (2-4 hours; cheer others when done)</p> <p dir="ltr">5:00 Social Happy Hour (Breckenridge Brewery)</p> <p dir="ltr">* Please let us know about any food allergies or dietary restrictions</p> <p dir="ltr">What to Bring:</p> <p dir="ltr">Bike gear (bike, pump, helmet, shoes, bottles, nutrition, emergency kit)</p> <p dir="ltr">Transition Bag (sunscreen, rubber bands, baby powder)</p> <p dir="ltr">Run gear (running shoes, running hat, sunglasses)</p> <p><strong><br /> <br /></strong></p> <p dir="ltr">Day 2: May 25 - Chatfield State Swim Beach Lot</p> <p dir="ltr">Day 2 Schedule:</p> <p dir="ltr">8:30 Meetup (Coffee and Carbs)</p> <p dir="ltr">9:00 Bike Handling Skills Clinic (2 hrs)</p> <p dir="ltr">10:30 Bike Climbing and Descending Practical </p> <p dir="ltr">12:00 Lunch* and “Ask A Legend” with TBD</p> <p dir="ltr">1:00 Start Long Runs (1-2 hours; cheer others when done)</p> <p dir="ltr">3:00 Camp Awards and Closing </p> <p dir="ltr">What to Bring:</p> <p dir="ltr">Bike gear (bike, pump, helmet, shoes, bottles, nutrition, emergency kit)</p> <p dir="ltr">Run gear (running shoes, running hat, sunglasses)</p> <p dir="ltr">Transition bag (towel, sun screen, etc)</p> <p><strong><br /> <br /> <br /></strong></p> <p dir="ltr">TriDot Workout/Drill of the Week: Easy Ride</p> <p dir="ltr"><br /> Easy Ride</p> <h5 dir="ltr">Warmup</h5> <p dir="ltr">10 min @ Z2 with 4 x 30 sec (30 sec) Spinups</p> <p dir="ltr"> </p> <hr /> <p> </p> <h5 dir="ltr">Main Set</h5> <p dir="ltr">All @ Z2<br /> <br /> Include 2 or 3 repeats of even duration of Hcp totaling 4 min.</p> <p dir="ltr">Session Note</p> <p dir="ltr">This is an easy ride for a reason. Focus on a smooth pedal stroke and holding around 90 rpms. Manage your intensity based on heart rate rather than power. Going faster or further on this session will likely hinder your recovery from prior sessions and your ability to get the most out of future sessions.</p> <p dir="ltr">For the HCP (high-cadence pedaling) efforts, pedal as fast as you can pedal without bouncing in the saddle. Try to achieve up to about 115 rpms. During HCP, use very low resistance (low gear and/or reduced power). The objective is smooth and fast leg speed not generating power.</p> <p><strong> </strong></p> <p dir="ltr"><strong><span style="font-size: 18pt;">Fun Segment: Triathlon Guilty Pleasures</span></strong></p> <p dir="ltr">Segment: Triathlon Guilty Pleasures – Rank That Ridiculousness!</p> <p dir="ltr">Welcome to Triathlon Guilty Pleasures, where we confess our quirkiest habits, indulgent routines, and those oddly specific rituals we swear help us race better. But this time… I’m going to read six scenarios and rate each one on a scale from 1 to 5 for absurdity—with 1 being totally understandable and 5 being what is even happening?!</p> <p dir="ltr">Rich, are you ready to let the judgment begin?</p> <p dir="ltr"> </p> <h3 dir="ltr">1. The Matching Gear Mania</h3> <p dir="ltr">“Every piece of race day gear has to match—from the kit and shoes to the water bottles and gels. Color coordination is power.”<br /> <br /> Stylish? Absolutely. Necessary? Debatable.</p> <p dir="ltr"> </p> <h3 dir="ltr">2. Zone 2 = Trash TV Time</h3> <p dir="ltr">“Treadmill sessions are scheduled around reality TV shows. If I’m not running, I’m not watching. Endurance meets entertainment.”<br /> <br /> You’re either building aerobic fitness… or judging cupcakes on Netflix.</p> <p dir="ltr"> </p> <h3 dir="ltr">3. Sunglass Snobbery</h3> <p dir="ltr">“I have sunglasses for every training mood—‘aero mode,’ ‘cloudy intervals,’ ‘post-race selfies,’ and more.”<br /> <br /> Fashion meets function… but mostly fashion.</p> <h3 dir="ltr">4. The Post-Race Shower Snack</h3> <p dir="ltr">“Sometimes I bring a PB&J into the shower after a race so I can eat and rinse off at the same time.”<br /> <br /> Fueling meets multitasking… or madness.</p> <h3 dir="ltr">5. Pre-Race Burger Ritual</h3> <p dir="ltr">“I have to eat a cheeseburger the night before every race. No burger, no PR.”<br /> <br /> Is it carb-loading or superstition? Yes.</p> <h3 dir="ltr">6. Bike Cleaning as Therapy</h3> <p dir="ltr">“I clean my bike before every long ride, even if it’s already spotless. It calms me.”<br /> <br /> Clean drivetrain = clear mind.</p> <p> </p> <p dir="ltr">Listener Prompt:<br /> What’s your triathlon guilty pleasure? DM us, tag us, or confess anonymously—we’ll read the best ones in a future episode and rank the ridiculousness!</p> <p dir="ltr">Closing Line:<br /> No matter how wild, weird, or wonderful… if it keeps you training, it’s totally valid. Mostly.</p> <p><strong> </strong></p> <p dir="ltr">Closing:</p> <p dir="ltr">Before we close, I want to wish Caroline</p> <p dir="ltr">Thanks again for listening this week. Please be sure to follow us @303Triathlon and @grit2greatnessendurance and of course go to iTunes and give us a rating and a comment. We'd really appreciate it!</p> <p> </p>
April 12, 2025
<p dir="ltr">#486 Triathlon Longevity with Coach K <strong><br /></strong></p> <p dir="ltr">Welcome</p> <p dir="ltr">Welcome to Episode #486 of the 303 Endurance Podcast. We're your hosts Coaches Rich Soares and April Spilde. Thanks for joining us for another week of interviews, coaching tips and discussion. </p> <p><strong> </strong></p> <p dir="ltr">We are rolling out the fountain of youth this week as we explore how triathlon leads to longevity and how to splash around in this fountain of youth for as long as you can. </p> <p><strong> </strong></p> <p dir="ltr">April – that’s right, Rich! This week we’re trading wrinkle cream for running shoes and Botox for bike intervals. Because if triathlon is the fountain of youth, then we’re doing cannonballs in it! We’ve got insights, inspiration, and maybe a few secrets to staying fast, strong, and ageless—so let’s jump in!</p> <p><strong> </strong></p> <p dir="ltr">Show Sponsor: UCAN</p> <p dir="ltr">UCAN created LIVSTEADY as an alternative to sugar based nutrition products. LIVSTEADY was purposefully designed to work with your body, delivering long-lasting energy you can feel. Whether UCAN Energy Powders, Bars or Gels, LIVSTEADY's unique time-release profile allows your body to access energy consistently throughout the day, unlocking your natural ability to finish stronger and recover more quickly!</p> <p><strong> </strong></p> <p dir="ltr">In Today's Show</p> <ul> <li dir="ltr" aria-level="1"> <p dir="ltr" role="presentation">Announcements and News</p> </li> <li dir="ltr" aria-level="1"> <p dir="ltr" role="presentation">Ask A Coach: How to find longevity in triathlon?</p> </li> <li dir="ltr" aria-level="1"> <p dir="ltr" role="presentation">Get Gritty: Attend a Training Camp - Preview of Swim Camp Schedule</p> </li> <li dir="ltr" aria-level="1"> <p dir="ltr" role="presentation">TriDot Workout of the Week: Swim Ladder</p> </li> <li dir="ltr" aria-level="1"> <p dir="ltr" role="presentation">Fun Segment: Triathlon Would You Rather–Disney Edition</p> </li> </ul> <p><strong> </strong></p> <p dir="ltr">Announcements and News:</p> <p><strong> </strong></p> <p dir="ltr">Upcoming Programming - Our March focus will be on running.</p> <p><strong> </strong></p> <p dir="ltr">Apr. 19 - Bill Plock joining us to talk about Colorado’s Ride</p> <p dir="ltr">Apr. 26 - Athlete Highlight! :) Sasha Goldsberry </p> <p dir="ltr">May 3 - Group Ride - Boulder 70.3 of FulGaz</p> <p><strong> </strong></p> <p dir="ltr">G2G Spring Training Camp</p> <p dir="ltr">May 17-18 - Swim Focus in C.Springs and Chatfield</p> <p dir="ltr">May 24-25 - Bike Focus - Chatfield/Chatfield</p> <p dir="ltr">May 31-June 1 Run Focus - Boulder/Boulder</p> <p dir="ltr">The water bottles arrived and they look amazing. We are already at 20% of slots reserved.</p> <p dir="ltr"><a href= "https://grit2greatnessendurance.com/training-camp">https://grit2greatnessendurance.com/training-camp</a></p> <p><strong> </strong></p> <p dir="ltr">Grit2Greatness Endurance Website and Social Media - Come check out our new coaching </p> <p dir="ltr">Website - <a href= "https://grit2greatnessendurance.com/">Grit2Greatness Endurance Coaching</a></p> <p dir="ltr">Facebook page @grit2greatnessendurance</p> <p><strong><br /> <br /></strong></p> <p dir="ltr">Ask A Coach Sponsor: G2G Endurance</p> <p dir="ltr">Greatness isn’t about luck—it’s about preparation. At Grit2Greatness Endurance Coaching, we’ve partnered with TriDot to help you train with purpose, precision, and progress. Custom workouts. Smarter insights. AND a 2-week free trial to prove it works. After that? Plans start at just $14.99/month. No more wasted time. No more wasted effort. Click either Coach Rich’s or Coach April’s link in our show notes and train like the athlete you’re meant to be.</p> <p dir="ltr">Coach April Spilde</p> <p dir="ltr">[email protected]</p> <p dir="ltr">TriDot Signup - <a href= "https://app.tridot.com/onboard/sign-up/aprilspilde">https://app.tridot.com/onboard/sign-up/aprilspilde</a></p> <p dir="ltr">RunDot Signup - <a href= "https://app.rundot.com/onboard/sign-up/aprilspilde">https://app.rundot.com/onboard/sign-up/aprilspilde</a> </p> <p><strong> </strong></p> <p dir="ltr">Coach Rich Soares</p> <p dir="ltr">[email protected]</p> <p dir="ltr"><a href="https://richsoarescoaching.com/">Rich Soares Coaching</a></p> <p dir="ltr">TriDot Signup - <a href= "https://app.tridot.com/onboard/sign-up/richsoares">https://app.tridot.com/onboard/sign-up/richsoares</a></p> <p dir="ltr">RunDot Signup - <a href= "https://app.rundot.com/onboard/sign-up/richsoares">https://app.rundot.com/onboard/sign-up/richsoares</a></p> <p><strong> </strong></p> <p dir="ltr">Ask A Coach: Webinar with Coach Kurt “Mad Dog” Madden</p> <p dir="ltr">Coach Kurt Madden, with 50 IRONMAN finishes, 15 first place finishes in his age group across IRONMAN competitions, multiple top-ten finishes at the Ironman World Championships, and Two-Time Winner of the Ultraman World Championships is joining us to talk about longevity in triathlon and running.</p> <h3 dir="ltr">Get Gritty Tip: Attend A Training Camp</h3> <p dir="ltr">Day 1: May 17 - USAFA Recreation Center </p> <p dir="ltr">Schedule:</p> <p dir="ltr">8:00 Welcome and Swag (coffee and carbs)</p> <p dir="ltr">8:30 Swim Skills Workshop (3 hrs)</p> <p dir="ltr">11:30 Lunch and Learn (box lunches)*</p> <p dir="ltr">12:00 Race Rehearsal (2-4 hours; cheer others when done)</p> <p dir="ltr">5:00 Social happy hour (Ivy Wild at the Bistro)</p> <p dir="ltr">* Please let us know about any food allergies or dietary restrictions</p> <p><strong> </strong></p> <p dir="ltr">What to Bring:</p> <p dir="ltr">Swim gear (swimsuit, googles, cap, longblade fins, snorkel and nose clip)</p> <p dir="ltr">Bike gear (bike, helmet, shoes, bottles, nutrition, emergency kit)</p> <p dir="ltr">Run gear (running shoes, running hat, sunglasses)</p> <p dir="ltr">ID and and Gate Pass</p> <p><strong> </strong></p> <p dir="ltr">Day 2: May 18 - Chatfield State Park Kingfisher Lot (across from Gravel Pond)</p> <p dir="ltr">Schedule:</p> <p dir="ltr">8:00 Meetup for coffee and carbs</p> <p dir="ltr">8:30 AM OWS Clinic (Location A - Gravel Pond beach)</p> <p dir="ltr">10:00 Transition Clinic (Location B - Swim Beach lot)</p> <p dir="ltr">12:00 Lunch* and “Ask A Legend” with Olympic Triathlete Jennifer Gutierrez</p> <p dir="ltr">1:00 Start Long Runs (1-2 hours; cheer others when done)</p> <p dir="ltr">3:00 Camp Awards and Closing </p> <p dir="ltr">* Please let us know about any food allergies or dietary restrictions</p> <p><strong> </strong></p> <p dir="ltr">What to Bring:</p> <p dir="ltr">Swim gear (swim or tri suit, wetsuit, tinted goggles, bright swim cap, neoprene cap (optional), swim safe buoy, earplugs, vaseline, TriSlide)</p> <p dir="ltr">Run gear (running shoes, running hat, sunglasses)</p> <p dir="ltr">Transition bag (towel, etc)</p> <p><strong><br /> <br /></strong></p> <p dir="ltr">TriDot Workout/Drill of the Week: Swim Ladder</p> <h5 dir="ltr">Ready to descend the swim ladder? This week’s workout is all about pacing, form under fatigue, and dialing in your endurance one rung at a time.</h5> <h5 dir="ltr">We kick things off with a smooth 200 at Zone 2, just to get things flowing. From there, we sharpen technique with some 6/1/6 drills and one-eyed breathing to help you stay long and balanced in the water.</h5> <h5 dir="ltr">Main Set</h5> <p dir="ltr">1 x 500 Build to Z4 (20 sec)<br /> 1 x 400 Build to Z4 (20 sec)<br /> 2 x 300 @ Z4 w/Paddles (20 sec)<br /> 2 x 200 @ Z2 (20 sec)<br /> 5 x 100 @ Desc to Z4 w/Paddles (20 sec)<br /> 125 Alternating Drill Choice/Free by 25 (25 sec)</p> <p dir="ltr"> </p> <hr /> <p> </p> <h5 dir="ltr">Cool Down</h5> <p dir="ltr">Balance of time @ Z2 and/or repeat warmup drills as time permits.</p> <h5 dir="ltr">Session tip: As the intervals get shorter and your rest gets more generous, resist the urge to get sloppy. Hold that form, stay efficient, and finish as strong as you started.</h5> <h5 dir="ltr">Swim ladders are sneaky good—they build aerobic strength while training your brain to stay focused when fatigue sets in. Climb smart, descend sharper.</h5> <p dir="ltr"> </p> <p dir="ltr"> </p> <p><strong> </strong></p> <p dir="ltr">Fun Segment: Triathlon Would You Rather – Disney Edition!</p> <p dir="ltr"><br /> “Okay folks, it’s time for a magical twist on our favorite game—Triathlon Would You Rather: Disney Edition! We’re diving headfirst into the world of castles, sidekicks, and talking animals… but with a triathlon twist. These questions will put your race-day imagination to the test!”</p> <p dir="ltr"> </p> <hr /> <p> </p> <h3 dir="ltr">Would You Rather…</h3> <p><strong> </strong></p> <ol> <li dir="ltr" aria-level="1"> <p dir="ltr" role="presentation">…have your bike tuned by the mice from Cinderella<br /> OR<br /> ride a bike built by Hiccup from How to Train Your Dragon? </p> </li> </ol> <p><strong> </strong></p> <ol start="2"> <li dir="ltr" aria-level="1"> <p dir="ltr" role="presentation">…run your marathon through the Pride Lands being chased by hyenas<br /> OR<br /> Run through the hellscape that is Fantasia!</p> </li> </ol> <p><strong> </strong></p> <ol start="3"> <li dir="ltr" aria-level="1"> <p dir="ltr" role="presentation">…fuel with Princess Tiana’s beignets at every aid station<br /> OR<br /> pre-race carbo-load with Lady and the Tramp?</p> </li> </ol> <p><strong> </strong></p> <ol start="4"> <li dir="ltr" aria-level="1"> <p dir="ltr" role="presentation">…have Genie as your triathlon coach with unlimited wishes (but zero structure)<br /> OR<br /> be coached by Mulan—with perfectly executed drills and warrior-level discipline?</p> </li> </ol> <p><strong><br /> <br /></strong></p> <ol start="5"> <li dir="ltr" aria-level="1"> <p dir="ltr" role="presentation">…be stuck in a never-ending loop of “Let It Go” for the entire bike course<br /> OR<br /> have “It’s a Small World After All” play during the entire run course?</p> </li> </ol> <p><strong> </strong></p> <ol start="6"> <li dir="ltr" aria-level="1"> <p dir="ltr" role="presentation">…be the only human in a Disney-themed triathlon with every character in costume</p> </li> </ol> <p dir="ltr">OR<br /> do a normal triathlon—but every volunteer is a Disney villain?</p> <p><strong> </strong></p> <ol start="7"> <li dir="ltr" aria-level="1"> <p dir="ltr" role="presentation">…win your age group and get your medal presented by Mickey Mouse<br /> OR<br /> finish last but get a surprise post-race photo shoot with the entire Disney Princess crew?</p> </li> </ol> <p dir="ltr"> </p> <hr /> <p> </p> <p dir="ltr">Closing Line: “So…to our listeners, what’s your pick? And remember, there are no wrong answers—just magical ones. Share your choices with us on Instagram, Facebook, or tag a Disney-obsessed training partner who needs to hear this!”</p> <p dir="ltr">"All our dreams can come true, if we have the courage to pursue them." </p> <p dir="ltr">– Walt Disney</p> <p><strong> </strong></p> <p dir="ltr">Closing:</p> <p dir="ltr">Before we close, I want to wish you (April) good luck at tomorrow’s “The Bear” MTB race by Rattler Racing.</p> <p dir="ltr">Thanks again for listening this week. Please be sure to follow us @303Triathlon and @grit2greatnessendurance and of course go to iTunes and give us a rating and a comment. We'd really appreciate it!</p> <p dir="ltr">Stay tuned, train informed, and enjoy the endurance journey!</p> <p> </p>
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