In Episode #516 of the 303 Endurance Podcast, we dive into the surprising power of gratitude and how it can transform your training, racing, and recovery. From practical tips to mental strategies, we’ll show you why giving thanks is more than a feel-good idea—it’s a performance enhancer. Plus, we’ve got announcements, our Ask A Coach segment on incorporating gratitude, the Get Gritty Tip for using gratitude in tough moments, the TriDot Workout of the Week, and a fun Turkey Trot Takedown!


Show Sponsor: Vespa Power – optimizing your fat metabolism for higher performance and faster recovery.

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: Grit2Greatness Endurance Coaching – your path to smarter training and better results.

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

Facebook - @grit2greatnessendurance [https://www.facebook.com/profile.php?id=61569442622087]

Instagram - @grit2greatness_endurance [https://www.instagram.com/grit2greatness_endurance/]

Grit2Greatness Ambassador Application: https://forms.gle/mQjPbyzjAmmBhM6m9

Grit2Greatness Become a Team Member: Getting Started with Grit2Greatness - Google Forms [https://docs.google.com/forms/d/1ID3eHh_9lieVVsjVaMddXlKZd64lySPZTsGW3EIyJNE/edit]

#516 The Power of Gratitude

In Episode #515 of the 303Endurance Podcast, we sit down with endurance athlete and author Shannon Hogan to explore her powerful new book The Unforgiving Hours, a tribute to the grit and resilience of athletes who tackle the toughest endurance challenges. We celebrate Coach Lauren Brown and Sasha Goldsberry’s epic performances at the 2025 IRONMAN 70.3 World Championship in Marbella, share a shoutout to Sarah Barr ahead of her Battlefield 12K, and break down TriDot’s Workout of the Week: Power Builders. Plus, don’t miss our Fun Segment—Legends of Leadman Trivia! This episode is brought to you by our Show Sponsor Vespa Power and Ask A Coach Sponsor Grit2Greatness Endurance.

Feature Interview: Shannon Hogan on “The Unforgiving Hours”

Shannon is an endurance athlete, journalist, and author of The Unforgiving Hours, a book that tells the stories of athletes who take on the most unforgiving test of endurance.

Her own journey spans ultrarunning, long-distance cycling, and open-water swimming, giving her a unique perspective on what it means to push beyond limits. She is also an amazing human being. (https://www.instagram.com/the_unforgiving_hours/ [https://www.instagram.com/the_unforgiving_hours/]

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

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 -

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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





#515 The Unforgiving Hours with Shannon Hogan

In this trail-focused episode of the 303 Endurance Podcast, Coaches Rich Soares and April Spilde dive into training and racing tips for trail running in the Ask A Coach segment, including gear, terrain, and technique. We also spotlight the 2025 IRONMAN 70.3 World Championship in Marbella, Spain, and celebrate Coach Lauren Brown and Sasha Goldsberry racing for Grit2Greatness. April shares a powerful Get Gritty Tip on mindfulness from her USA Triathlon certification journey, and we wrap up with hill repeats in the TriDot Workout of the Week and a hilarious round of The Dirt Dash. Sponsored by Vespa Power and Grit2Greatness Endurance Coaching.

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

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

Shoutouts to: @vespa_endurance @grit2greatnessendurance @tridottraining @tridottrainingsystem @303triathlon @grit2greatness_endurance

#303Endurance #TriathlonPodcast #TriDot #EnduranceAthlete #SwimBikeRun #GetGritty #TriathlonTraining #CyclingLife #RunningCommunity

#514 Trail Running Tips and Treats

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?

Coaches Rich Soares and April Spilde host the 303Endurance Podcast and bring the community of endurance athletes together with inspiring interviews, coaching advice, get gritty tips, workouts and fun every week.

303 Endurance Podcast

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.

303Endurance Podcast

Your ultimate source for endurance inspiration, training insights, and performance strategies. Each week, we dive into the habits, mindset, and science that help athletes go from gritty goals to great results. Whether you’re chasing your first finish line or your next PR, you’ll find practical tips, expert interviews, and real stories from the endurance community. Tune in for actionable advice on running, cycling, swimming, and triathlon—plus the motivation to keep pushing when it matters most.

Rich

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