Episodes
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Show Sponsor: UCAN
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!
In Today's Show
Feature Interview - Gary Moore, Executive Director Colorado Mountain Bike association Cycling News/Updates - Taylor Knibb wins women’s time trial at the U.S. road cycling championships; Time Trial at Chatfield this Fall Triathlon News/Updates - Morgan Pearson and Leonie Periault win in Yokohama Coaching Tip of the Week - OWS/Bike/RunFeature Interview: Gary Moore, Colorado MTB Assoc.
COMBA got its start in 1991 when a group of mountain bikers decided to start repairing and improving the trails they rode nearly every day. From those simple roots COMBA has grown to provide a broad range of services touching all aspects of mountain biking, allowing us to support our partner land managers in building world-class MTB experiences.
Gary Moore brings years of outdoor recreation advocacy and trail building to his role as Executive Director of the Colorado Mountain Bike Association. Starting as a volunteer, he learned the art and science of trail design and construction through hands-on efforts.
Taking the helm for COMBA in 2016 brought Gary to Colorado with his wife and daughters where he brings his skills to bear to pursue world-class trails in the Front Range. He earned a Bachelor of Science in Communications from Stephen F. Austin State University and has a background in media production, operations management and information technology.
303Cycling News and Updates:
Olympic triathlete Taylor Knibb wins US cycling time trial to earn spot in Paris in a second sport
Fall Time Trial Series Considered at Chatfield
303Triathlon News and Updates:
WTCS Yokohama 2024 men’s results: American Morgan Pearson gets first WTCS win
WTCS Yokohama 2024 women’s results: Leonie Periault takes maiden win with phenomenal run
Coaching Tip of the Week:
Introduction to Open Water Swimming
Event by 303Triathlon
Chatfield State Park
Public · Anyone on or off Facebook
Swimming will be at the Gravel Pond on the south end of the reservoir. Park in the Kingfisher lot and then look for the TriDot flag on the beach.
8:00-8:15 Intro to OWS presentation on beach
8:15-9:00 Practice OWS skills
9:00-9:30 Prep bikes
9:30 Group start for Bike/Run Race Rehearsals
Train With Coach Rich:
TriDot Signup - https://app.tridot.com/onboard/sign-up/richsoares
RunDot Signup - https://app.rundot.com/onboard/sign-up/richsoares
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This is your Boulder 70.3 Race Recon Special. We have race director Tim Brosious with us to talk about the changes to the course, logistics, racing at elevation and more.
Shoutouts to: @genucan @ironmantri @coloradosride @ @303triathlon @tridottraining @tridottrainingsystem
#ironmantri #cycling #triathlon #swimbikerun #Iamtridot #tridotambassador #tridotcoach
Show Sponsor: UCAN
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!
In Today's Show
Interview - Boulder 70.3 Race Recon with Race Director Tim Brosious Cycling News/Updates - Colorado is about to become a "hands free" State Triathlon News/Updates - IM Pro Series in Mallorca Spain, Coaching Tip of the Week - Intro to Open Water Swimming303Cycling News and Updates:
Colorado is close to outlawing all hand-held cellphone use behind the wheel after lawmakers pass bill
303Triathlon News and Updates:
IRONMAN PRO SERIES EUROPEAN DEBUT AT ZAFIRO IRONMAN 70.3 ALCÚDIA-MALLORCA ON SATURDAY, MAY 11
Pro Start List https://proseries.ironman.com/stories/start-list-zafiro-ironman-703-alcudia-mallorca
How can the top US triathletes qualify for the Paris Olympic Games at WTCS Yokohama?
Coaching Tip of the Week:
Introduction to Open Water Swimming
Event by 303Triathlon
Chatfield State Park
Public · Anyone on or off Facebook
Swimming will be at the Gravel Pond on the south end of the reservoir. Park in the Kingfisher lot and then look for the TriDot flag on the beach.
7:45-8:15 Intro to OWS presentation on beach
8:15-9:00 Practice OWS skills
9:00-9:30 Prep bikes
9:30 Group start for Bike/Run Race Rehearsals
Open Water Swimming Introduction Video
Train With Coach Rich:
TriDot Signup - https://app.tridot.com/onboard/sign-up/richsoares
RunDot Signup - https://app.rundot.com/onboard/sign-up/richsoares
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Missing episodes?
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In Today's Show
Cycling News/Updates - Colorado Mountain Bike Association; Singles Gravel on Tuesday Triathlon News/Updates - Mortal/IM, IMTX Pro Race, St George 70.3 Pro Start List Coaching Tip of the Week - Boulder 70.3 Ride303Cycling News and Updates:
https://www.facebook.com/303Cycling.
www.comba.org
303Triathlon News and Updates:
Breaking: Ironman Officially Inks Deal With New Hydration Partner for North American Races
The Only Person Not Shocked By Tomás Rodríguez Hernández’s Ironman Texas Win? Tomás Rodríguez Hernández
Who (and how) to follow at Ironman 70.3 St. George 2024
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Getting their time trial on at the Karen Hornbostel Memorial Time Trial, Ride The Rockies Reactions, IRONMAN Texas professional podium contenders and the anatomy of a "Race Rehearsal".
Mentions: @genucan @ironmantri @coloradosride @ @303triathlon @tridottraining @tridottrainingsystem
#ironmantri #cycling #triathlon #swimbikerun #Iamtridot #tridotambassador #tridotcoach
Show Sponsor: UCAN
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!
In Today's Show
Cycling News/Updates - Why the demise of RTR and KHMTT Triathlon News/Updates - IM TX Pro Start List; Tez Steinberg Solo Row HI to AUS Coaching Tip of the Week - What's a race rehearsal?303Cycling News and Updates:
Why the Demise of Ride the Rockies
303Triathlon News and Updates:
IRONMAN Texas: Full men’s start list and bib numbers for first full distance race of Pro Series
IRONMAN Texas: Full women’s start list and bib numbers for class in the Lone Star State
United World Challenge
Coaching Tip of the Week:
Last week we had a good unpacking of the question - Am I ready to race? This week we help you answer that question and help you eliminate the doubts that are keeping you up at night.
You've been putting in months of training and now your big race is just a few weeks away. I have athletes racing Chatty 70.3 and Boulder 70.3 and all at slightly staggered points in there final preparation. Just like you might do a dress rehearsal to iron out the wrinkles for a stage performance, a race rehearsal is a dry run of the race ahead.
What we are are rehearsing?
Hydration and nutrition days leading up, evening before, morning of and throughout the race rehearsal OWS sighting and pacing Bike race day power, clothing, equipment, hydration, fueling, sun protection - everything just like race day. Run at race pace - just not as long. 40 minutes off the bike after a 3:30 bike. Post race recovery and nutrition Clothing, fueling, hydration, power, pace, time of day…everything just like race dayMay - Month of Rehearsals for my athletes. Open to others who want to join us.
5/4 8:30 Tom Watson Park. Boulder 70.3 course. There should be riders of all levels.
5/11 7:30 Chatfield Reservoir. OWS Intro Clinic followed by race rehearsals. Very little car traffic in the park.
5/18 7:30 Chatfield Reservoir. OWS Advanced Clinic followed by Race Rehearsals.
5/25 7:30 Chatfield Reservoir. OWS Race Practice followed by Race Rehearsals.
6/1 12:00 Tom Watson Park. Boulder 70.3 course. After Colorado Triathlon.
6/7 TriDot Camp and 70.3 Athlete Bike check
6/8 Boulder 70.3
Go to the 303 Triathlon Facebook page or my personal page to find the events. Please let me know you're coming by indicating Going or Interested.
Train With Coach Rich:
TriDot Signup - https://app.tridot.com/onboard/sign-up/richsoares
RunDot Signup - https://app.rundot.com/onboard/sign-up/richsoares
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Interview:
Coach Eric Kenney works with an athlete, he designs a training program with years of experience and knowledge in a vast array of sports. He works with beginners but also experienced athlete’s looking to take their training to the next level. Eric lives in Boulder, CO, enjoys long days in the high mountains, slow mornings with lots of coffee, and watching his athletes reach new levels.
Show Sponsor: UCAN
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!
303Cycling News and Updates:
Ride The Rockies Cancelled
303Triathlon News and Updates:
Epic victory for Ashleigh Gentle at the T100 Singapore
Singapore T100 Triathlon World Tour results: Full finishing order after Keulen win and Brownlee DNF
The Great World Race - the most exciting new event on the international running calendar.
Train With Coach Rich:
TriDot Signup - https://app.tridot.com/onboard/sign-up/richsoares
RunDot Signup - https://app.rundot.com/onboard/sign-up/richsoares
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How to start from scratch?
All of us started from scratch. How do you get started? How many workouts should I do per week? Can I train without a bike? What equipment should I prioritize?
In Today's Show
Cycling News/Updates - Bicycle Colorado Gear Up and Legislative Updates Triathlon News/Updates - Oceanside 70.3, T100 Singapore, Magnus Ditlev Coaching Tip of the Week - Starting from scratch303Cycling News and Updates:
Bicycle Colorado Gear Up and Legislative Updates
303Triathlon News and Updates:
Lionel Sanders and Taylor Knibb Wins at Oceanside
Singapore T-100 PTO
Magnus Ditlev a MAJOR DOUBT for Singapore T100 after being injured in bike accident
Coaching Tip of the Week:
How to start from scratch?
All of us started from scratch. How do you get started? How many workouts should I do per week? Can I train without a bike? What equipment should I prioritize?
I just spoke with a typical new triathlete. He has a running background and knows a few people who have completed IRONMAN races. He wants a piece of it and wants challenge himself and achieve a difficult goal. He also wants some help. Let's explore each of the following questions and share some our thoughts and experience.
How do you get started?
Find a club, coach or both Acquire a training plan Get the basic equipment Ease into training keeping the sessions shortHow many workouts should I do per week?
Ease into training keeping the sessions short and 3-4 per week with 3-4 recovery days As the ability to recover, fatigue and soreness dissipate, you can start adding days and durations until you are able to do the workouts in your plan. Keep a day off, if you need itCan I train for the bike without a power meter?
Yes of course. Using power is ideal, but setting your HR training zones and training to HR has been done for decades. One downside are higher intensity intervals with HR lagCan I train without a bike?
Define bike. A gym stationary bike can be adequate if you are doing indoor triathlon. If doing outdoor, you can get started with a stationary bike, but you will need a bike for racing outdoors. Road or Tri bike recommendedWhat equipment should I prioritize?
If indoor triathlon - swimsuit, goggles, access to indoor bike, running shoes If outdoor with pool - swimsuit, goggles, bike, helmet, bike shorts and top or tri suit, and running shoes If outdoor and cool OW - wetsuit, tri suit, bike, helmet, If you are open water racing this season, getting a wetsuit is a priority.Train With Coach Rich:
TriDot Signup - https://app.tridot.com/onboard/sign-up/richsoares
RunDot Signup - https://app.rundot.com/onboard/sign-up/richsoares
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Welcome to Episode #433 of the 303 Endurance Podcast. We're your hosts Coach Rich Soares and 303 Chief Editor, Bill Plock. Thanks for joining us for another week of endurance news, coaching tips and discussion.
303 Endurance Podcast this week discussing racing at elevation and the latest in cycling and triathlon news. In this week's show we discuss BEAR MTB, Colorado eBike Rebate, IRONMAN Pro Series Oceanside 70.3, Indoor World Cup Spain, and how How altitude and temperature affect pacing and power.
Show Sponsor: UCAN
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!
In Today's Show
Cycling News/Updates - The BEAR MTB, Colorado eBike Rebate Triathlon News/Updates - IRONMAN Pro Series Oceanside 70.3, Indoor World Cup Spain Coaching Tip of the Week - How Altitude and Temperature Change Pacing and Power303Cycling News and Updates:
The BEAR MTB Race by Rattler Racing at Bear Creek Lake Park.
Colorado launches nation's first e-bike tax credit, could strain bike shops
303Triathlon News and Updates:
Pro Start List unveiled for IRONMAN Pro Series debut In Oceanside, California
5 things we took away from the World Triathlon Cup Lievin
2024 World Triathlon Indoor Cup Lievin: EXTENDED HIGHLIGHTS
Train With Coach Rich:
TriDot Signup - https://app.tridot.com/onboard/sign-up/richsoares
RunDot Signup - https://app.rundot.com/onboard/sign-up/richsoares
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Episode #432 Remember to have fun!
Sunday, May 24, 2020
6:59 AM
In Today's Show
Cycling News/Updates - Bicycle Colorado News; Event Calendar Update Triathlon News/Updates - Hong Kong World Cup Results & Mark Allen Analysis, Jasmin Paris finishes Barkley Marathons; Katy Zaferes and Johnny at supertri E World Triathlon Championships in London on April 13 Coaching Tip of the Week - Remember to have funShow Sponsor: UCAN
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!
303Cycling News and Updates:
Bicycle Colorado - Legislation updates, Colorado e-bike day, + events & more!
303Triathlon News and Updates:
Road to Paris 2024: Mark Allen on what we learned from a ‘strategic masterclass’ in Hong Kong
https://www.triathlon.org/results/result/2024_world_triathlon_cup_hong_kong/628547
https://www.triathlon.org/results/result/2024_world_triathlon_cup_hong_kong/628548
2024 Barkley Marathons Results: Jasmin Paris First Ever Women’s Finisher, Most Finishers Ever
Katie Zaferes To Make supertri E Debut In London
Train With Coach Rich:
TriDot Signup - https://app.tridot.com/onboard/sign-up/richsoares
RunDot Signup - https://app.rundot.com/onboard/sign-up/richsoares
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Welcome to Episode #431 of the 303 Endurance Podcast. We're your hosts Coach Rich Soares and 303 Chief Editor, Bill Plock. Thanks for joining us for another week of endurance news, coaching tips and discussion.
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!
In Today's Show
Cycling News/Updates - Tour de Zona (Sierra Vista); Colorado's Ride - Ride Director Update Triathlon News/Updates - Bob Babbitt and Roderick Sewell at RMTC, Miami PTO T-100 Results, Abu Dhabi cancellation impacts, Mike Reilly Calling Canada303Cycling News and Updates:
Ride Director Update | Colorado's Ride 2024
303Triathlon News and Updates:
https://www.tri247.com/triathlon-news/elite/miami-t100-triathlon-world-tour-results-women-full-finishing-order-times
How WTCS Abu Dhabi Cancellation Impacts Olympic Spots, & More
PRO START LIST UNVEILED FOR IRONMAN PRO SERIES DEBUT IN OCEANSIDE, CALIFORNIA
https://www.endurancesportswire.com/the-2023-barkley-marathons-has-kicked-off-and-here-are-the-best-resources-to-follow-the-event/?vgo_ee=LiGM1pSFJ3sRwuCN2ANnw%2FA3ZUxaMmayv%2FZblco%2FrUNIhh8K%3AmQDoGzLp3l%2B3afmb%2BAItJYFh0WLRpE9t
Train With Coach Rich:
TriDot Signup - https://app.tridot.com/onboard/sign-up/richsoares
RunDot Signup - https://app.rundot.com/onboard/sign-up/richsoares
TriDot Preseason Project - https://app.tridot.com/onboard/sign-up/richsoares?type=58&sub=41
RunDot Project - https://app.rundot.com/onboard/sign-up/richsoares?type=65&sub=73
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Episode #430 303Triathlon
Shoutouts to: @genucan @ironmantri @coloradosride @303triathlon @tridottraining @tridottrainingsystem
#ironmantri #cycling #triathlon #swimbikerun #Iamtridot #tridotambassador #tridotcoach
Show Sponsor: UCAN
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!
In Today's Show
Question of the Week - What do you like most about your cycling or triathlon club? Cycling News/Updates - Anti-doping at amateur race; UCI is banning time trial helmet Triathlon News/Updates - How and Who to Watch at Clash Miami; WTCS Abu Dhabi; 303Triathlon Coaching Tip of the Week - Begin with the end in mindQuestion of the Week:
What do you like most about your cycling or triathlon club? Is it the group training? Is it the cracking beers together? Is it the discounts you get? Is it the kit? We want to hear from you
https://rmprolocal.com/blog/9-bicycling-clubs-group-rides-in-the-denver-area/
https://www.trifind.com/Clubs/FindATriathlonClub?state=CO.
303Cycling News and Updates:
Anti-doping showed up at an amatuer race in Valencia, 130 riders drop out
The UCI is banning time trial helmet optimisations - one day after Giro lid broke cover
303Triathlon News and Updates:
WTCS Abu Dhabi 2024: Full women’s start list and bib numbers
WTCS Abu Dhabi 2024: Full men’s start list and bib numbers
How to Watch This Weekend’s Free PTO T100 Miami Livestream
303Triathlon - It Must be a CallingWhat to expect from 303Triathlon. We will continue be at as many local Colorado races as we can get to. You'll probably see me more than Bill at the triathlon events as Bill is more likely to be seen at cycling events. You will continue to see an article every couple of weeks and Facebook and Instagram posts weekly. I want 303Triathlon to share your stories. I want to invite those who want to contribute to contribute. Whether it's responding to a post or submitting a story. If you have a story about your training, a race, your club - go to the Contact Us page at 303Triathlon.com and let us know.
Coaching Tip of the Week:
Scheduling The Finish:
This past weekend I got to meet with Mark Allen to talked about the mindset of a champion. He shared his thoughts and tips on how to think and act like a champion. I got a ton of great tips about defining your goal, committing to it, designing your process, and adjusting as needed along the way.
Inspired by Mark's tips, I want to share how I as a coach "schedule the finish" for my athletes.
Defining the goal: Knowing the race distance, location and date we can know exactly the fitness required for the distance, altitude, elevation change, temperature, humidity, age, gender and weight, we can determine exactly how much fitness that athlete will need to race at their potential.
A plan: We know the demand of the day and we can design a plan that, if followed, will get you to that goal.
Adapt: If your fitness comes on fast, the plan will adjust and adapt. If the fitness slows, the plan will adjust and adapt. If you miss a workout or get an injury, you have a coach to help you adjust and adapt. I have two athletes with injuries at the moment and both are on elliptical machines instead of running.
Commit: This is completely in control by the athlete. They need to know their reasons. Their why? Why is this important? One of my athletes wants to do a 70.3 to prove to his son and his brother-in-laws that he's still tough in his 50s. He is using the race as a vehicle to raise money for a church in Africa, so he has another purpose bigger than himself. As a pastor at a local church, he has made his congregation aware of his goal and invited them to support
Process: No this is the toughest.
1. If it's the first thing you do, you have a 100% chance of getting it done. Putting off your workout to the lunch hour or after work always runs the risk of being overtaken by events. Figure out when you need to wake up to get your workout done and still be on time for family and work responsibilities. Set the alarm clock and get the workout done first.
2. Once you know when to set your alarm, back into your lights out time and give yourself a minimum of 8 hours. If you need to wake up at 4:30 am, get to bed by 8:30 pm. When that alarm goes off at 4:30 am, there are a lot of voices in your head making arguments for you to go back to sleep. If you get to bed early, you can reject the "I didn't get enough sleep" argument and get up with confidence.
3. Put your workouts on your calendar just like any other appointment. You keep your appointments, and this one is no exception. Dignify its importance and keep it visible.
4. Share your schedule and training plans with your family or friends. This helps them to understand your new schedule patterns and communicating it firms up your commitment to make it happen.
Train With Coach Rich:
TriDot Signup - https://app.tridot.com/onboard/sign-up/richsoares
RunDot Signup - https://app.rundot.com/onboard/sign-up/richsoares
TriDot Preseason Project - https://app.tridot.com/onboard/sign-up/richsoares?type=58&sub=41
RunDot Project - https://app.rundot.com/onboard/sign-up/richsoares?type=65&sub=73
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Episode #429 Bike Racing in March
Sunday, May 24, 2020
6:59 AM
Welcome
Welcome to Episode #429 of the 303 Endurance Podcast. We're your hosts Coach Rich Soares and 303 Chief Editor, Bill Plock. Thanks for joining us for another week of endurance news, coaching tips and discussion.
Show Sponsor: UCAN
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!
In Today's Show
Cycling News/Updates - Moab Rocks by Jessica, Peter Sagan heart procedure; March Bike Racing in CO Triathlon News/Updates - Chilly Cheeks No Fences; Boulder Rez' Swim Course, Olympic/Paralympic contenders at Clash Miami303 News and Updates:
Moab, Check out This Spring Classic Event, Perfect Getaway
Peter Sagan undergoes heart procedure after experiencing ‘tachycardic episode’
https://www.bicyclecolorado.org/events-2/event-calendar/#
Chilly Cheeks Duathlon - Fun Without Fences!
Boulder Rez' Swim Course
U.S. Olympic & Paralympic Medalists to Race 2024 Americas Triathlon Championships at CLASH Miami
TriDot Named Finalist for “App of the Year” by prestigious Sports Technology Awards
TriDot was selected by three independent panels of judges for App of the Year, Fitness & Participation, and Data & Analytics – Sports. In an extraordinarily competitive year with “STA’s most nominations ever” from 5 continents, 30 countries and 50 sports, only three companies earned so many shortlistings. Notable shortlisted brands include Apple Fitness+, NBA, PGA Tour, San Francisco 49ers, ticketmaster, Ryder Cup, and The Championships at Wimbledon.
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Episode #428 Duathlon Racing
Show Sponsor: UCAN
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!
Question of the Week:
How to pace a Sprint Duathlon? - Attempting my first duathlon tomorrow it’s 5k/12 mile/5k. I’ve done a couple of sprint triathlons this year and decided to skip the water this time. Is it normal to just go all out at these distances?
303Cycling News and Updates:
What's new on the cycling front?
303Triathlon News and Updates:
PTO Strikes Deal With IMG To Put San Francisco On Its New T100 Tour
Leon Chevalier says financial benefits of the T100 Tour make it a “no-brainer” for pro athletes
Patrick Lange is more motivated than ever ahead of the IRONMAN Pro Series in 2024
Chilly Cheeks Duathlon by Racing Underground
Your best training and racing days are waiting:
https://richsoarescoaching.com/
https://app.tridot.com/onboard/sign-up/richsoares
https://app.rundot.com/onboard/sign-up/richsoares
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In Today's Show
Interview of the Week - Ryan Cross from Lifetime Athletic Events joining us to talk about the growth and alure of gravel cycling Cycling News/Updates - Blue Sky Hill Climb; AI Coaching for Cyclists and Nelson Vails story by Kate Agathon Triathlon News/Updates - 303triathlon.com is live; Sam Long PTO Athlete of the Month, Kelvin Kiptum Dies in Car Crash; Boulder 70.3 is actually selling out Coaching Tip of the Week - Skip this week because of the interviewInterview of the Week:
Interview with Ryan Cross of Life Time Fitness Events.
In his role at Life Time, he gets to managing the marketing efforts for some of the biggest endurance cycling and running events in North America like the Leadville Race Series and Life Time Grand Prix.
303Cycling News and Updates:
Blue Sky Hill Climb
Nelson Vails: From Chill House Beats to Olympic Feats
303Triathlon News and Updates:
303Triathlon.com page is live!
Tez Steinberg United World Challenge
SAM LONG WINS JANUARY PTO ATHLETE OF THE MONTH
Marathon World Record-Holder Kelvin Kiptum Dies in Car Crash
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Welcome to Episode #426 of the 303 Endurance Podcast. We're your hosts Coach Rich Soares and 303 Chief Editor, Bill Plock. Thanks for joining us for another week of endurance news, coaching tips and discussion.
Show Sponsor: UCAN
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!
In Today's Show
Cycling News/Updates - Old Man Winter Powered Through Triathlon News/Updates - Olympic Marathon Trials; Athlete's Choice Awards Question of the Week - Who’s your race sherpa superhero? Coaching Tip of the Week - Blog "Within Our Control"303Cycling News and Updates:
Old Man Winter
303Triathlon News and Updates:
Fiona O'Keeffe sets record, wins Olympic trials in her marathon debut
IRONMAN Global Athletes’ Choice Awards Announced For 2023 IRONMAN and IRONMAN 70.3 Triathlons
www.ironman.com/global-athletes-choice.
Coaching Tip of the Week:
https://richsoarescoaching.com/blog/f/within-our-control
Train With Coach Rich:
TriDot Signup - https://app.tridot.com/onboard/sign-up/richsoares
RunDot Signup - https://app.rundot.com/onboard/sign-up/richsoares
TriDot Preseason Project - https://app.tridot.com/onboard/sign-up/richsoares?type=58&sub=41
RunDot Project - https://app.rundot.com/onboard/sign-up/richsoares?type=65&sub=73
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Welcome to Episode #525 of the 303 Endurance Podcast. We're your hosts Coach Rich Soares and 303 Chief Editor, Bill Plock. Thanks for joining us for another week of endurance news, coaching tips and discussion.
Show Sponsor: UCAN
UCAN created the LIVSTEADY formula 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!
In Today's Show
Cycling News/Updates - Triathlon News/Updates - Question of the Week -303Cycling News and Updates:
“The Olympic Esports Games will start in 2025 and will include cycling esports” —says UCI President
303Triathlon News and Updates:
INTRODUCING THE T100 TRIATHLON WORLD TOUR
Scott DeRue name CEO of Ironman
Meet the 8 locals preparing for Olympic marathon trials in Orlando
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Welcome to Episode #424 of the 303 Endurance Podcast. We're your hosts Coach Rich Soares and 303 Chief Editor, Bill Plock. Thanks for joining us for another week of endurance news, coaching tips and discussion.
Show Sponsor: UCAN
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!
In Today's Show
Question of the Week - Who is your favorite race sherpa and why? Cycling News/Updates - Rum Runner Tour; Mark Cavendish still competing in 2024 Triathlon News/Updates - 70.3 World Champs for 2025; PTO Las Vegas Open Coaching Tip of the Week - Gear CheckQuestion of the Week: "What is your best race sherpa pro tip?
If you have been a sherpa and have a brag tip, we want to hear about it? If you know a pro sherpa and want to recognize them, tell us what they did for you? It can be your early Valentine's gift for your spouse or significant other if they have a signature sherpa skill.
303Cycling News and Updates:
Mark Cavendish lays the foundations for 2024 success at Colombian altitude camp
303Triathlon News and Updates:
2024 PTO Tour Heads To Fabulous Lake Las Vegas
Marbella, Spain selected as Host for The 2025 VinFast IRONMAN 70.3 World Championship Triathlon
Coaching Tip of the Week:
I just listened to the Cycling in Alignment with coach Colby Pearce in Boulder on Feet, Power and Racing. One of his points was on the topic of foot alignment and the problems with having worn out cleats and/or cycling shoes. He recommends replacing bike cleats once per season or as often as they fail his testing protocol for determining if they are worn to the point of needing replacement.
This is a great reminder to do a Pre-Season Gear Check before the training really ramps up. Here are 10 things you can check, tune or replace as needed.
Bike cleats - listen to Cycling in Alignment Pod Running shoes - gait analysis Wetsuit - what race conditions; how varied Brake pads or disk wear - check lock screw Chain ring and cassette wear - look for shark fins Tire wear - cuts Rim tape Power meter batteries HR strap batteries Bike tune-up and servicing -
Welcome to Episode #423 of the 303 Endurance Podcast. We're your hosts Coach Rich Soares and 303 Chief Editor, Bill Plock. Thanks for joining us for another week of endurance news, coaching tips and discussion.
Show Sponsor: UCAN
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. 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! Use the code 303UCAN for 20% off at ucan.co/discount/303UCAN/ or ucan.co
In Today's Show
Question of the Week - What the best part of your Pain Cave? Inspired by Rinny and TO’s Insane Home Training Setup 303Cycling News and Updates - Rum Runner, Cross Racing Weather preferences 303Triathlon News and Updates - USAT Membership Announcement and Walk Back; What do the top professional triathletes earn? Tip of the Week - The Bright Sides of Training IndoorsQuestion of the Week:
Last Week - What’s your favorite winter activity?
Dejan Smaic - Flatwater playboating in pools, Confluence Whitewater Park, and anywhere the water isn’t frozen. Staying tuned for runoff. Traffic killed my enthusiasm for xc-skiing Sue Butcher - Indoor cycling w Zwift! Kris Thompson - Zwifting Becky Serratoni - BC skiing and touring. Way harder than any day on a bike! Except for maybe the CB Classic!! 😉 Sheila McLay-Van Kersen - Snowshoeing!This Week -
What's the best part of your Pain Cave? Last week some of you responded that your favorite winter activity is Zwifting. Whether we love it or not, we spend a lot more time training indoors during the cold short days of winter. What is it about your home gym/trainer setup that inspires your to put in the work? If you have a setup like TO and Rinny,
Inside Mirinda Carfrae and Tim O’Donnell’s Insane Home Training Setup
you probably can't wait to get to your pain cave every day. Some of you told us it's Zwift. Maybe it's your Ironman medals hanging on the wall. Or, maybe it's your full motion trainer or your big TV and a Netflix subscription.
303Cycling:
Rum Runner Tour update
Cross Racing, which is better hot and dry or cold and rainy?
16% Hot and dry
84% Cold (not too cold)/rain
303Triathlon:
The Richest Pro Triathletes of 2023
https://www.slowtwitch.com/Opinion/USA_Triathlon_s_Massive_Membership_Mistake_8874.html
USA Triathlon Walks Back Platinum Membership
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What's your favorite winter activity? Skiing? Hiking? It's going to be a chilly weekend here in Colorado. Whether you are a cyclist or a triathlete, there's not going to be a lot of training outside. Organized rides and how they give back to their communities. Plus, how to merge back into consistent training and your best swim training return on time.
Show Sponsor: UCAN
LIVSTEADY was purposefully designed to work with your body, delivering long-lasting energy you can feel. 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! Use the code 303UCAN for 20% off at ucan.co/discount/303UCAN/ or ucan.co
In Today's Show
303Cycling News and Updates - 303Triathlon News and Updates - Best Olympic Moments Training Tip - Returning to Training303Cycling Updates and News:
Want More Power On The Bike? Start With Your Ankles
303Triathlon News and Updates:
25 BEST MOMENTS IN OLYMPIC AND PARALYMPIC TRIATHLON HISTORY
303 Tip of the Week: Merging Into the Training Lane
Last weekend Mark Allen held his "Getting Back At It" call with his TriDot coached athletes. I'm having this same conversation with my athletes and sent the following message to my athlete's earlier this week.
I know you all are at slightly different places in your transition season. Some of you are racing 70.3s as early as May and have already started training consistently. Others of you may not have your "A" Race until as late as November and may be still enjoying some down time. Most of you fall somewhere in the middle. Generally speaking, it's time return to consistent training to maximize your development phase and be at your best on race day.
Here are some tips for merging back into the training lane.
Pick up where you are, not where you left off -The good news is your batteries are recharged, but you have likely lost some fitness. Your run paces and bike power likely not what they were before the break. It's important to adjust your training paces and power to your current fitness. You can either Field Test by doing a fresh FTP or run 5K test. If you don't want your first week of training to be a test week, manually adjust your paces to reflect your current fitness. For example, if your 5K time in the Fall was 25:00, what time do you think you could hit if you went out and did a 5K tomorrow? As TriDot athletes you can update that in your Threshold History with a new Swim, Bike or Run manual test. Consistency over intensity and duration. It's more important to train consistently (something each day) than to do full workouts that result in having to little every day than to jump right into full duration and intensity. 0-60 is recipe for injury, so take a week or two to ramp up. Many of you have noted "feeling stronger each workout". That's exactly what I would expect to see as the fitness comes back. Thanks for those notes by the way! Sleep. As you ramp up the testing, the body is going out of homeostasis and will need more recovery. The best recovery tool in kit is sleep. Get 8+ hours a night. Eat good food. Eating nutrient dense food, dark leafy vegetables, good oils, good proteins, good carbs. Plan your meals and grocery lists accordingly. Here's are some articles and sources for nutrition help.The Ultimate Grocery Guide For Triathletes
https://www.teamusa.org/nutrition
Strength is the glue. Strength training will make you a faster runner and a more powerful cyclist. The strength training workouts in TriDot are good for developing core, glutes, quads, lateral and rotational stability that will help prevent injuries and improve resilience. Low RPMs on the trainer or hills when you can get out will develop strength and power. Mix it up. Vary the distance and intensity by discipline will give you more fitness gains. -
Celebrating the holidays and new years comes with friends, family and lots of food around. Christmas cookies, eggnog, big meals and lots of cheer may have resulted in having to loosen the belt and a need for a nutrition reset. We have an interview with Board Certified, Bob Seebohar on how to reset and get back on track for your best performance in the new year.
Show Sponsor: UCAN
LIVSTEADY was purposefully designed to work with your body, delivering long-lasting energy you can feel. 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!
In Today's Show
Cycling Updates and News - Colorado's Ride; Red Bull to be majority owner of Team Bora-Hansgrohe Triathlon Updates and News - Brand-New Triathletes Are Learning to Swim the Wrong Way Triathlon Tips - How to achieve balance, control and comfort with swimming Interview - Nutrition habits back on track with Bob SeeboharCycling Updates and News
Colorado's Ride Registration opens January 5, 2024 https://coloradosride.com/
Red Bull acquires controlling stake in Bora-Hansgrohe | GCN (globalcyclingnetwork.com)
Triathlon Updates and News:
Brand-New Triathletes Are Learning to Swim the Wrong Way
Tip of the Week:
Basic life saving skills and comfort in the water (dock jumps, swim to surface, float) Balance and control while staying relaxed Work on the basics (kick with fins, streamline with snorkel, streamline with breath, high-elbow half recovery w/ snorkel, high-elbow w/ breath, then full recovery to streamline) and still haven't taken a stroke yet. Add single arm stroke into streamline with breath, alternating sides, all while staying smooth, balanced and easy stroke. Spend the first 10 minutes and the last 10 minutes of each swim workout focusing on these drills to prepare the neuromuscular connections firing in the right patterns before loading speed and volume. These skills, control and confidence will increase your success when taking your swim to open waterPost Holiday Nutrition Reset with Bob Seebohar:
Bob is a Board Certified Specialist in Sports Dietetics, the former Director of Sports Nutrition for the University of Florida and served as a Sport Dietitian for the US Olympic Committee. Bob traveled to the 2008 Summer Olympic Games as a Sport Dietitian for the US Olympic Team and the personal Sport Dietitian/Exercise Physiologist for the Olympic Triathlon Team. Currently, Bob owns eNRG Performance and is the Sport Dietitian for the University of Denver Women’s Gymnastics Team and the University of Denver Athletics Program.
Closing:
Thanks again for listening 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!
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Embrace them or not, New Year's Resolutions are a chance for us to imagine who or what we want to become and set goals to be achieved in the year to ahead. For PTO Chief, Sam Renouf, look for more races and dimensions in 2024.
Show Sponsor: UCAN
LIVSTEADY was purposefully designed to work with your body, delivering long-lasting energy you can feel. 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!
In Today's Show
Endurance News - PTO Chief Doubles Down; Apple Watch 9 Debacle; IMWC Documentary Streaming Saturday What's new in the 303 - Colorado's Ride, Without Limits, BBSC Race Schedule and Reg Fee Increase Tip of the Week - Fuelin Fueling to Athlete Training NeedsEndurance News:
PTO Chief on How They Are Doubling Down To Take Triathlon Mainstream
What the Apple Watch Ban Could Mean for the Tech Giant’s Fitness Plans
What's New in the 303:
While on the topic of New Year's goals. I imagine what we can do with 303 and our podcast. I imagine and plan the rides and races I will do in 2024. Yes, I'm ready to register the day Colorado's Ride opens and it's already on the work calendar.
Colorado's Ride Registration opens January 5, 2024 https://coloradosride.com/
August 19-23
Without Limits 2024 TRIATHLON SEASON and Price Increase 1/1.
June 1st – Colorado Triathlon - 51% Full
June 15th – XTERRA Lory Triathlon - Only 4 slots remaining
July 14th – Boulder Peak Triathlon
July 28th – Steamboat Lake Triathlon - 64% Full
August 4th - Stagecoach Gravel Triathlon - 55% Full
August 18th – Outdoor Divas Triathlon
September 7th - Littlefoot Sprint Triathlon
September 22nd – Oktoberfest Sprint Triathlon
June-August – Stroke & Stride Series - 6 Pack is 55% Full
June 1st – Colorado Triathlon - 51% Full
Sprint Triathlon Individual: $95 until 1/1, $100 until 4/1, $105 until 5/28 at midnight
Olympic Triathlon Individual: $115 until 1/1, $125 until 4/1, $135 until 5/28 at midnight
Olympic Duathlon Individual: $115 until 1/1, $125 until 4/1, $135 until 5/28 at midnight
Aquabike (Olympic Bike Course): $95 until 1/1, $105 until 4/1, $115 until 5/28 at midnight
BBSC Price Hikes on 1/1
2024 is almost here! What are your New Year's Resolutions?
We encourage you to find new challenges, achieve new goals and continue to support our local events.
Prices for all 2024 races increase at 11:59pm MST on Dec 31st.
Use code NY2024 before 1 Jan and SAVE $20
Save $10 with the code and $10 by registering before the increase in price.
Tip of the Week:
If you are doing the RIGHT training RIGHT, no two training days are exactly the same. So it would make sense, that the way we FUEL our training days shouldn’t be exactly the same either. But what do we adjust, when do we adjust, and how much do we adjust our fueling based on the physical needs of the day?
That is exactly what I aimed to learn with Scott Tindal of Fuelin as guest host of the TriDot Podcast that's publishing on January 1st. Checkout Podcasts (tridot.com)
Coaching with Rich:
Learn more about TriDot Pre Season Project
Learn more about RunDot Pre Season Project
More information on RichSoaresCoaching.com
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