Gravel with Ryan Cross

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 Miami

303 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.

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

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 interview

Interview 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

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⊂=41

RunDot Project - https://app.rundot.com/onboard/sign-up/richsoares?type=65⊂=73

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⊂=41

RunDot Project - https://app.rundot.com/onboard/sign-up/richsoares?type=65⊂=73

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 

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 Check

Question 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.

1. Bike cleats - listen to Cycling in Alignment Pod
2. Running shoes - gait analysis
3. Wetsuit - what race conditions; how varied
4. Brake pads or disk wear - check lock screw
5. Chain ring and cassette wear - look for shark fins
6. Tire wear - cuts
7. Rim tape
8. Power meter batteries
9. HR strap batteries
10. 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 Indoors

Question 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

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 Training

303Cycling 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.

1. 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.
2. 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!
3. 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.
4. 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

5. 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.
6. 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 Seebohar

Cycling 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:

1. Basic life saving skills and comfort in the water (dock jumps, swim to surface, float)
2. Balance and control while staying relaxed
3. 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.
4. Add single arm stroke into streamline with breath, alternating sides, all while staying smooth, balanced and easy stroke.
5. 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.
6. These skills, control and confidence will increase your success when taking your swim to open water

Post 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!