In Episode #513, we sit down with Kristen Keane—an active-duty Air Force member and seasoned triathlete—for a powerful conversation about grit, growth, and the unpredictable journey of endurance sport. Kristen’s story, shaped by a season of transformation and guided by Coach Lauren Brown, reminds us what it means to keep showing up. We also preview the 2025 TCS New York City Marathon and IRONMAN 70.3 World Championship in Marbella, Spain, share our TriDot Workout of the Week (Sprint 50s), and play a little Trick, Treat, or Training. Sponsored by Vespa Power Endurance and Grit2Greatness Endurance Coaching.

#513 Kristen Keane Won’t Quit: Grit, Growth, and the Power of Endurance

In Episode #512 of the 303Endurance Podcast, Coaches Rich Soares, April Spilde, and Lauren Brown dive into the art of race planning and execution to help you achieve your best performance—whether your next race is weeks or months away. This week’s show features insights on Ironman California and the Grit2Greatness Ambassador program, a coaching deep-dive into building your race plan with RaceX, and a Get Gritty Tip on protecting your focus and resilience. Plus, we spotlight the TriDot Workout of the Week: Race Rehearsal, and wrap things up with a fun seasonal segment on the lore of pumpkin spice and lattes!

Show Sponsor: Vespa Power

Vespa Power Endurance helps you tap into steady, clean energy—so you stay strong, focused, and in the zone longer. Vespa is not fuel, but a metabolic catalyst that shifts your body to use more fat and less glycogen as your fuel source. Vespa comes in CV-25, Junior and Concentrate.

Less sugar. Higher performance. Faster recovery.

Home of Vespa Power Products | Optimizing Your Fat Metabolism [https://vespapower.com/]

Use discount code - 303endurance20

Ask A Coach Sponsor: G2G Endurance

Training for multisport is tough—but you don’t have to go it alone. At Grit2Greatness Coaching, we’ve teamed up with TriDot & RunDot to give you a clear plan, smarter workouts, and the support of coaches who’ve been there. Start with a free trial through our links below, then continue your journey for as little as $14.99/month. The path to your best self is waiting. Click the link in our show notes and let’s take that first step together.

Website - Grit2Greatness Endurance Coaching [https://grit2greatnessendurance.com/]

Facebook - @grit2greatnessendurance

Instagram - @grit2greatness_endurance

Coach April Spilde

April.spilde@tridot.com

TriDot Signup - https://app.tridot.com/onboard/sign-up/aprilspilde

RunDot Signup - https://app.rundot.com/onboard/sign-up/aprilspilde

Coach Lauren Brown

Lauren.brown@tridot.com

TriDot Signup - https://app.tridot.com/onboard/sign-up/laurenbrown [https://app.tridot.com/onboard/sign-up/richsoares]

RunDot Signup - https://app.rundot.com/onboard/sign-up/laurenbrown [https://app.rundot.com/onboard/sign-up/richsoares]

Coach Rich Soares

Rich.soares@tridot.com

Rich Soares Coaching [https://richsoarescoaching.com/]

TriDot Signup - https://app.tridot.com/onboard/sign-up/richsoares

RunDot Signup - https://app.rundot.com/onboard/sign-up/richsoares

#Grit2Greatness #CoachingTips #Ask A Coach #TriathlonCoach #TriathlonPodcast #303Endurance #TriDot #EnduranceAthlete #SwimBikeRun #GetGritty #TriathlonTraining #CyclingLife #RunningCommunity

#512 Race Planning and Execution

Here’s a draft episode description for Episode 511 of the 303Endurance Podcast, centered on late season resilience:

Episode 511: Late Season Resilience – Finish Strong!

As the race season winds down, staying mentally and physically resilient becomes the key to finishing strong. In this week’s episode, we dive into strategies to help you push through the final stretch with grit and purpose.

 * Ask A Coach: How do you stay resilient when motivation dips and fatigue sets in? We explore practical coaching insights to help you stay focused and finish with pride.
 * Get Gritty Tip: What would the Hero version of you do? We challenge you to tap into your inner strength and visualize your most courageous self.
 * TriDot Workout of the Week: The Broken Long Run – a strategic endurance builder designed to simulate race fatigue and boost your late-season performance.
 * Fun Segment – The Spin Cycle: We mix it up with a lighthearted look at the quirks and surprises of endurance life. You never know what’s coming in the Spin Cycle!

Whether you're chasing a final PR or just trying to stay consistent, this episode is your boost of motivation to keep going. Tune in and get gritty!

Website - Grit2Greatness Endurance Coaching [https://grit2greatnessendurance.com/]

Facebook - @grit2greatnessendurance

Instagram - @grit2greatness_endurance

Coach April Spilde

April.spilde@tridot.com

TriDot Signup - https://app.tridot.com/onboard/sign-up/aprilspilde

RunDot Signup - https://app.rundot.com/onboard/sign-up/aprilspilde

Coach Lauren Brown

Lauren.brown@tridot.com

TriDot Signup -

RunDot Signup -

Coach Rich Soares

Rich.soares@tridot.com

Rich Soares Coaching [https://richsoarescoaching.com/]

TriDot Signup - https://app.tridot.com/onboard/sign-up/richsoares

RunDot Signup - https://app.rundot.com/onboard/sign-up/richsoares

Vespa Power Endurance helps you tap into steady, clean energy—so you stay strong, focused, and in the zone longer. Vespa is not fuel, but a metabolic catalyst that shifts your body to use more fat and less glycogen as your fuel source. Vespa comes in CV-25, Junior and Concentrate.

Less sugar. Higher performance. Faster recovery.

Home of Vespa Power Products | Optimizing Your Fat Metabolism [https://vespapower.com/]

Use discount code - 303endurance20

#511 Late Season Resilience

It’s Kona weekend and we’re turning up the heat on the 303 with our own “Thank God I’m Not Racing” Party, while the real deal is happening live at Huggos on the Beach! In this sizzling episode, we dive into all things Kona with a special feature on the IRONMAN World Championship, including expert analysis from Thorsten Radde’s TriRating Kona 2025 Report. Coaches April and Lauren each pick a hot topic from the report to break down and debate, offering insights and predictions from your favorite Kona Armchair Crew. We’re also tackling your burning questions in our “Ask A Coach” segment—this week: how to train for hot races—and sharing a Get Gritty Tip on the importance of looking out for each other on race day. Plus, don’t miss our TriDot Workout of the Week focused on core strength training, and test your knowledge with some fiery Hot Kona Trivia. Let’s go, party people—this is one episode you don’t want to miss!

#Grit2Greatness #CoachingTips #Ask A Coach #TriathlonCoach #TriathlonPodcast #303Endurance #TriDot #EnduranceAthlete #SwimBikeRun #GetGritty #TriathlonTraining #CyclingLife #RunningCommunity

#510 IRONMAN World Championship Kona 2025

Even if your 2025 season isn’t over, it’s not too early to start planning for 2026—before you hit that register button, tune in for tips on how to build a season that maximizes enjoyment, growth, and results while avoiding burnout and over-racing. In this episode, we answer the question “How much time should I take off formal training?” We also explore the Power of Belief in the Get Gritty Tip, break down Cruise Intervals in the TriDot Workout of the Week, and wrap up with some fun Fat Bear Week trivia!

Vespa Power Endurance helps you tap into steady, clean energy—so you stay strong, focused, and in the zone longer. Vespa is not fuel, but a metabolic catalyst that shifts your body to use more fat and less glycogen as your fuel source. Vespa comes in CV-25, Junior and Concentrate.

Less sugar. Higher performance. Faster recovery.

Home of Vespa Power Products | Optimizing Your Fat Metabolism [https://vespapower.com/]

Use discount code - 303endurance20

Website - Grit2Greatness Endurance Coaching [https://grit2greatnessendurance.com/]

Facebook - @grit2greatnessendurance

Instagram - @grit2greatness_endurance

Coach April Spilde

April.spilde@tridot.com

TriDot Signup - https://app.tridot.com/onboard/sign-up/aprilspilde

RunDot Signup - https://app.rundot.com/onboard/sign-up/aprilspilde

Coach Lauren Brown

Lauren.brown@tridot.com

TriDot Signup -

RunDot Signup -

Coach Rich Soares

Rich.soares@tridot.com

Rich Soares Coaching [https://richsoarescoaching.com/]

TriDot Signup - https://app.tridot.com/onboard/sign-up/richsoares

RunDot Signup - https://app.rundot.com/onboard/sign-up/richsoares

#509 Season Hibernation Strategy

Episode 508: 9 Coach-Approved Strategies to Finish Your Season Strong

It’s the last weekend of September, and while the calendar says fall, the racing season is still going strong! Whether you're heading to Kona, IRONMAN California, 70.3 Worlds, Cozumel, Florida, or another big race, this is your moment to lean into the grit and finish the season with purpose.

In this episode, Rich shares 9 coach-approved strategies to help you stay mentally and physically sharp for your late-season push. From mindset shifts to training tweaks, these tips are designed to help you show up strong and finish proud.

What’s inside this week:

 * 🗞️ Announcements & News – Rich covers the latest updates and happenings in the endurance world.
 * 🧠 Ask A Coach – How do you stay mentally and physically prepared for late-season races? We break it down with practical advice you can apply right away.
 * 💥 Get Gritty Tip – Fuel your drive with hope and optimism to stay focused and inspired through the final stretch.
 * 🏊 TriDot Workout of the Week – “Broken 1500s” is the featured set—learn how it builds race-day resilience and sharpens your swim performance.
 * 🎉 Fun Segment: Random Rapid Fire! – A lighthearted round of quick questions to wrap up the show with a smile.

Whether you're racing, training, or cheering from the sidelines, this episode will help you tap into your grit and finish the season strong.

Vespa Power Endurance helps you tap into steady, clean energy—so you stay strong, focused, and in the zone longer. Vespa is not fuel, but a metabolic catalyst that shifts your body to use more fat and less glycogen as your fuel source. Vespa comes in CV-25, Junior and Concentrate.

Less sugar. Higher performance. Faster recovery.

Home of Vespa Power Products | Optimizing Your Fat Metabolism [https://vespapower.com/]

Use discount code - 303endurance20

#508 Late Season Grit

This week on the 303Endurance Podcast, coaches Rich, April and Lauren dive into the power of race reports and season reflections as tools for growth and preparation for next year’s race season. In the “Ask A Coach” segment, the coaches share practical advice on how to write a race report that goes beyond storytelling to become a meaningful learning experience. The “Get Gritty Tip” explores reigniting your “why” to stay motivated and intentional in your training journey. The “TriDot Workout of the Week” breaks down the anatomy of a TriDot workout, helping athletes understand how each component drives performance. And to wrap things up, Rich adds a fun twist with five get-to-know-you questions that reveal more about the personalities behind the endurance passion.

Let’s make this your strongest season yet!

Website - Grit2Greatness Endurance Coaching [https://grit2greatnessendurance.com/]

Facebook - @grit2greatnessendurance

Instagram - @grit2greatness_endurance

Coach April Spilde

April.spilde@tridot.com

TriDot Signup - https://app.tridot.com/onboard/sign-up/aprilspilde

RunDot Signup - https://app.rundot.com/onboard/sign-up/aprilspilde

Coach Lauren Brown

Lauren.brown@tridot.com

TriDot Signup -

RunDot Signup -

Coach Rich Soares

Rich.soares@tridot.com

Rich Soares Coaching [https://richsoarescoaching.com/]

TriDot Signup - https://app.tridot.com/onboard/sign-up/richsoares

RunDot Signup - https://app.rundot.com/onboard/sign-up/richsoares





507 What did you learn this season?

Today, we’re honored to welcome back a truly remarkable athlete and author — Sue Reynolds.

You may know Sue from her top-rated memoir The Athlete Inside, where she shared her incredible journey of losing 200 pounds and going from finishing last in local triathlons to placing sixth in the world. But Sue’s story didn’t stop there.

In her upcoming book, Across the Line, Sue dares to ask a bold question: What would happen if an ordinary age-group athlete in her seventies trained with Olympic coaches? The answer takes her on an extraordinary path filled with breakthroughs, setbacks, and powerful lessons in resilience, grit, and self-discovery.

Candid, funny, and deeply inspiring, Across the Line is more than a story about sport — it’s a story about daring to dream bigger, finding strength in unexpected places, and stepping into the question, “Why not me?”

Join us as we dive into Sue’s journey, explore what elite coaching taught her about life and sport, and discover how her story can inspire all of us — no matter our age or starting point.

#506 Sue Reynolds - Across the Line

#505 Fall Running - The Wise and the Weird

Welcome to Episode #505 of the Grit2Greatness, I mean the 303 Endurance Podcast. We're your hosts Coaches Rich Soares, April Spilde and Lauren Brown. Thanks for joining us for another week of coaching questions, get gritty tips, workout wisdom and a little fun.

It’s a new month and today we’re diving into the science and strategy behind run-specific training using the RunDot platform by Predictive Fitness. Whether you're training for a 5K, 10K, half marathon, full marathon, or trail race, this episode will help you understand how to train smarter, not harder.

Hi Rich and Lauren! I am excited about the crisp fall air and the changing of the leaves. This is my favorite time of year and something I savor for as long as possible.

September is my birthday month so maybe I’m partial to it, but I love this time of year and the change in the season, wearing a hoodie, perfect run weather.

 

Show Sponsor: Vespa Power

Vespa Power Endurance helps you tap into steady, clean energy—so you stay strong, focused, and in the zone longer. Vespa is not fuel, but a metabolic catalyst that shifts your body to use more fat and less glycogen as your fuel source. Vespa comes in CV-25, Junior and Concentrate.

 

Less sugar. Higher performance. Faster recovery. 

Home of Vespa Power Products | Optimizing Your Fat Metabolism [https://vespapower.com/]

Use discount code - 303endurance20

 

We’ve got another packed show today, starting with some exciting updates in the endurance community and a look at what’s new with Grit2Greatness. Then we’re diving into our Ask a Coach—how to structure your run-specific training this fall using RunDot so you’re sharp and ready when race day comes. April’s bringing a Get Gritty Tip that will flip the way you measure progress, and Lauren has a powerhouse workout designed to test your stamina and mental grit. And because it wouldn’t be the 303 Endurance Podcast without a little fun, we’re wrapping things up with our brand-new game: Not My Job—Triathlete Edition. You’ll want to stick around for that one.

 

In Today's Show

 * Announcements and News: Rich 

 * Ask A Coach: Rich

 * Get Gritty Tip: What’s Your Success Criteria?

 * TriDot Workout of the Week: Lauren

 * Fun Segment: Not My Job! Triathlete Edition

 

Announcements and News:

 

We have several exciting things happening in the 303 and with Grit2Greatness Endurance.

 

She Sprints September 6th at Cherry Creek Reservoir [https://shesprints.com/]. She Sprints Denver is the premier Triathlon and Duathlon that is suitable for all fitness levels. Bringing women together in a common goal to improve women's health and research. Using our muscles and our voices, we come together to experience a sense of accomplishment and camaraderie that has been the hallmark of the event.

 

Good luck Alice Koesterich and Robina Waterman!

 

Good luck to Stephanie Heitkemper and Caroline Young riding the Buff Classic Century Foothills.

 

Grit2Greatness Kits and Storefront

April to give an update

 

Grit2Greatness Ambassador Program

I’m excited to share some great news—we now have three brand sponsors supporting our athletes, with more partnerships in the wor

Run Wise and Run Weird

#504 Run-Specific Periodization for Fall Races

 

Welcome

Welcome to Episode #504 of the 303 Endurance Podcast. We're your hosts Coaches Rich Soares and April Spilde. Thanks for joining us for another week of news, coaching tips and discussion.

 

We are super excited to have professional triathlete, Grace Alexander [triwithgrace@gmail.com] joining us for the feature interview this week. In 2020, Grace became the first female to win an overall IRONMAN-branded age-group race (against both men and women). This year she has been all over the professional podium. We are excited to be talking to her today. 

 

April, how are you and what else do we have for our audience today?

 

Hey Rich, I’m doing great and stoked that it seems, at least in the Springs, that we are entering into some amazing Fall weather. And believe it or not, Pumpkin Spice Lattes are back on the menu! 



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

 * Announcements and News: Rich 

 * Ask A Coach: Interview with Grace Alexander

 * Get Gritty Tip: One Step Back. Three Steps Forward. 

 * TriDot Workout of the Week: The Long Ride (Stamina Ride)

 * Fun Segment: Triathlon: Pumpkin Spice or Power Meters?

 

Announcements and News:

 

Our Announcements are supported by VESPA Power today.

Vespa Power Endurance helps you tap into steady, clean energy—so you stay strong, focused, and in the zone longer. Vespa is not fuel, but a metabolic catalyst that shifts your body to use more fat and less glycogen as your fuel source. Vespa comes in CV-25, Junior and Concentrate.

 

Less sugar. Higher performance. Faster recovery. 

Home of Vespa Power Products | Optimizing Your Fat Metabolism [https://vespapower.com/]

Use discount code - 303endurance20

 

Boulder Sunset [https://bbscendurance.com/wp-content/uploads/2025/08/BoulderSunsetAthleteGuide2025.pdf?mc_cid=b0ed0cb4b1&mc_eid=9042df534b] Recap

 

Series Registration Now Open for the 2025–2026 Run Denver Series [https://www.endurancesportswire.com/series-registration-now-open-for-the-2025-2026-run-denver-series/?utm_source=brevo&utm_campaign=ESW%20Thursday%208212025&utm_medium=email]

Exclusive Swag Available for Series Registrants

DENVER, CO /ENDURANCE SPORTSWIRE/ – The most beloved winter running tradition in the Mile High City is back! Series registration is officially OPEN for the 2025–2026 RunDenver Race Series, a five-race celebration of community, fitness, and fun — all set against the stunning backdrop of Colorado’s winter wonderland.

 

Registration for individual races will open soon, but those looking for the full experience can sign up NOW for the complete five-race series. Series participants will receive themed swag at each event, bonus finisher bling, and additional perks throughout the season.

 

Pro Triathlete Grace Alexander

The 303Endurance Podcast mission is to is to create a global community of endurance athletes. To inspire participation in endurance sports by connecting you to coaches, experts and professional athletes.