303Endurance Podcast Rich Soares and Bill Plock

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 - Unbound Gravel Women's race; Tour Standings; Aero Sunglasses in Tour Triathlon News/Updates - IM Pro Series in Vitoria Spain - Pro List, Local Races, Local Rides  
303Cycling News and Updates:
 
What Does the Women’s Race at Unbound Mean for Other Gravel Race Organizers?
 
Tour Standings - https://www.letour.fr/en/rankings/stage-6
 
Dutch sprinter Groenewegen wins Tour de France Stage 6 in a photo finish
 
Internet reacts to Dylan Groenewegen's 'aero beak' glasses
 
303Triathlon News and Updates:
 
2024 IRONMAN Vitoria-Gasteiz Startlist Announced for The Eleventh Race of The IRONMAN Pro Series
 
Local Races - https://www.runningintheusa.com/multisport/list/co/upcoming

Olympic gold medalist Gwen Jorgensen joins us for the interview.
 
Shoutouts to: @genucan @gwenjorgensen @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 - How often do you train like you race? Cycling News/Updates - Ragbri; Sepp Kuss out / Bart Lemmen in for TDF Triathlon News/Updates - WTCS Hamburg Start List; IM Pro Series Standings; Olympic water quality MA Coaching Tip of the Week - Simulating race conditions and dynamics  
Question of the Week:
How often to you train, like you will race?
 
303Cycling News and Updates:
Spirit Journey Ride
Ragbri
 
https://www.bicyclecolorado.org/wp-content/uploads/2024/01/NG-Criterium-flyer-2024-v2.1.pdf
 
Sepp Kuss ruled out of Tour de France after COVID-19 infection at Dauphiné
 
 
303Triathlon News and Updates:
 https://wcs.triathlon.org/events/start_list/2024_world_triathlon_championship_series_hamburg/627965
 
https://proseries.ironman.com/
 
Olympic Games triathlon: Mark Allen on water quality, the dreaded duathlon, and the BIGGEST loser of all
 
Coaching Tip of the Week:
Simulate race conditions and situations.
Race situations that you don't normally have in training sessions and how to avoid or prepare.
Two race crashes that were due to someone swerving into another; almost happened to me.
 
Train With Coach Rich:
TriDot Signup - https://app.tridot.com/onboard/sign-up/richsoares
RunDot Signup - https://app.rundot.com/onboard/sign-up/richsoares

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 - Eric Abecassis from HumanGo on evolving technologies and how they impact the sport, athletes and coaches  Cycling News/Updates - USA Cycling announces track long team Triathlon News/Updates - L2L and Boulder Peak, Morgan Pearson’s 76 Rules of Triathlon, Next Week - wait til the end  
Feature Interview: Eric Abecassis
Eric is an executive leader with strong roots in technology, a passion for people and agile businesses, with a focus on both strategic thinking and tactical execution. I have worked many roles in software engineering, from developer to architect, rising to president of a large software business. When I'm not working, I am on my bike, running or swimming. I have qualified twice for the Ironman World Championship in Kona, multiple times for the Ironman 70.3 World Championship, and for the prestigious Boston marathon.
 
303Cycling News and Updates:
USA CYCLING ANNOUNCES PARIS 2024 TRACK OLYMPIC LONG TEAM
 
303Triathlon News and Updates:
U.S. Olympian Morgan Pearson’s 76 Rules of Triathlon
 
 
Katie Ledecky Hilariously Waits And Waits For Rivals To Finish In Olympic Trials Race
 
 
Next Week:
https://www.triathlon.org/athletes/profile/40887/gwen_jorgensen
 
Train With Coach Rich:
TriDot Signup - https://app.tridot.com/onboard/sign-up/richsoares
RunDot Signup - https://app.rundot.com/onboard/sign-up/richsoares

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 - Flatiron Park Crit; usacycling announced mountain bike and 4-rider pursuit team; USA Cycling announced that Fort Collins' own Olivia Cummins will take part in the 2024 Paris Olympics; TDF Unchained S2 Triathlon News/Updates - Taylor Knibb and Marten Van Riel wins San Francisco T100; Trevor Foley and Ellie Salthouse win at Boulder 70.3 Pro Coaching Tip of the Week - Learnings from Transition, Training Camp Highlights, Run Drill Clinic, Strength and Mobility,  
 
303Cycling News and Updates:
 
 https://yourgroupride.com/cummins-named-to-2024-olympic.../
 
303Triathlon News and Updates:
Taylor Knibb Imperious In Winning San Francisco T100
 
Marten Van Riel Wins San Francisco T100 In Three-Way Sprint To The Line
 
https://www.ironman.com/im703-boulder-results
 
Coaching Tip of the Week:
 
Boulder 70.3 Insights: While volunteering in Transition at Boulder 70.3 this past weekend, I observed other athletes make some very common mistakes and I want to share them with you so you don't make the same mistakes at your race.
 
There were several swim DNFs due to lack of open water swim preparation. I know all of you are well aware of the importance of preparing based on the participation we had at Chatfield reservoir in May.
 
There were several athletes that showed up with no water bottles assuming there would be water bottles at transition or at an early aid station. The first bike aid station on most courses is at least 10 miles into the bike ride, which means these athletes started their race getting into a dehydration hole. Be sure to read the athlete guide and show up informed and prepared.
 
Several athletes dropped their nutrition or lost it (including pros). This is one of several reasons to rehearse the nutrition and equipment just like on race day. Know how those pockets on your race kit work (or don't) and have a way to secure your nutrition.
 
Training Camp:
Sunday - Bike course, lunch, OWS, beer garden bus
Monday - Left hand canyon, run drills with TO and Rinny, strength and mobility with Erin Carson
Tuesday - easy run
 
TriDot Pool School comes to Boulder on July 27-28 $599
https://www.tridotpoolschool.com/component/eventbooking/pool-school/tridot-pool-school-20240525-844-107/70?Itemid=762
Weekend Workshop Schedule
July 27 - 12:00 pm to 4:00 pm PT
July 28 - 8:00 am to 12:00 pm PT
 Optional social dinner at 6:30pm on Day 1
 
Train With Coach Rich:
TriDot Signup - https://app.tridot.com/onboard/sign-up/richsoares
RunDot Signup - https://app.rundot.com/onboard/sign-up/richsoares

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 of the Week - Erica Ackerlund and coach Elliot Bassett Cycling News/Updates - Ride for your life; Netflix TDF Unchained 2 Review Triathlon News/Updates - Boulder 70.3 Pro List, Village update, Team USA announced,Crowie and Sansego join TriDot; Coaching Tip of the Week - TriDot Pool School comes to Boulder  
303Cycling News and Updates:
RIDE FOR MAGNUS: RIDE FOR YOUR LIFE – A MEMORIAL RIDE AND CALL TO ACTION
 
Netflix Unchained Season 2
 
Netflix Unchained Season 2
303Triathlon News and Updates:
USA Triathlon Announces 2024 U.S Olympic Triathlon Team
 
 
Coaching Tip of the Week:
TriDot Pool School comes to Boulder on July 27-28
https://www.tridotpoolschool.com/component/eventbooking/pool-school/tridot-pool-school-20240525-844-107/70?Itemid=762
Weekend Workshop Schedule
July 27 - 12:00 pm to 4:00 pm PT
July 28 - 8:00 am to 12:00 pm PT
 
Optional social dinner at 6:30pm on Day 1. Location TBD.
 
Location:
Boulder Parks & Recreation
3198 North Broadway
Boulder, CO 80304

This is our Boulder 70.3 buildup show. Plus we will have a special guest with Doug Brown who just did his first ever triathlon at Chattanooga 70.3. He has some fresh and important lessons to share.
 
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 - Doug Brown "Lessons from a brand new 70.3 finisher) Cycling News/Updates - Ironhorse Classic and Sabotage Triathlon News/Updates - Dave Scott and Scott Tinley heart surgeries; Boulder 70.3 Buildup; WTCS Cagliari and Olympic/Paralympic Coaching Tip of the Week - What's a reasonably safe timeline for 70.3 and Ironman and key takeaways from Doug  
Feature Interview:
I'll give a little background on Doug Brown. I met Doug at the pool around September of 2023. He had already signed up for Chattanooga 70.3 May 12th. We'll ask him to explain how he made that decision in the interview. During the seven-ish months he had to prepare, he also had a surgery, and unrelated injury that sidelined his running for about a month, a couple of week plus travel trips and came down with a virus just before race rehearsal weeks.
 
If you didn't listen to last week's show then we'll leave you in suspense. Doug and I did a race retrospective this week and he had some fresh experiences and lessons learned along the way.
 
DISCLAIMER: This is not an promotion of the 7-month plan for a 70.3. We will examine the question: What is a reasonable timeline to prepare for a 70.3 or 140.6?
 
303Cycling News and Updates:
Sabotage deflates experience for Iron Horse Bicycle Classic riders
 
303Triathlon News and Updates:
Knibb, Zaferes, McElroy Lead U.S. Elite Triathletes in Cagliari
 
https://scotttinley.com/current-work/?fbclid=IwZXh0bgNhZW0CMTEAAR2orNc20Q__Ax8y0j11gPOdUkA3F2_F0eozBWxmuNQkC8dJ4HbazTBBkDg_aem_AceUjZRVeqCy_b-sjh0WbFNqev0EUsINTTMe7p24sh8qMUwPOsp2FVdkC1Jc_GP3zXoI0VfQC3c5OAKGuzA-s--2
 
Coaching Tip of the Week:
What's a reasonable timeline to prepare for a 70.3, Ironman or a Sprint or Olympic for that matter?Train With Coach Rich:
TriDot Signup - https://app.tridot.com/onboard/sign-up/richsoares
RunDot Signup - https://app.rundot.com/onboard/sign-up/richsoares