303Endurance Podcast Rich Soares and Bill Plock

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
 

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 Power  
303Cycling 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
 

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 fun 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:
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
 

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 Canada  
 
303Cycling 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