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
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/Run  
Feature 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

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 Swimming  
303Cycling 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

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 Ride  
303Cycling 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
 
 

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 day  
May - 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

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

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 scratch  
303Cycling 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 short How 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 it Can 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 lag Can 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 recommended What 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