In Episode #523 of the Grit2Greatness Endurance Podcast, we dive deep into the art of swim mechanics—what they are, why they matter, and how programs like TriDot Pool School can transform your performance. From body position and propulsion to holding form under fatigue, our coaches share actionable insights to help you swim with less effort and more speed. Plus, we’ve got announcements on upcoming events, the G2G Workout of the Week, and a fun segment: Swim Confessions – Pool Edition! Sponsored by Vespa Power Endurance and TriDot Pool School, this episode is packed with tips to help you train smarter and race stronger.

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

Website - Grit2Greatness Endurance Coaching

Facebook - @grit2greatnessendurance

Instagram - @g2gendurance

Get Started with Grit2Greatness -Getting Started with Grit2Greatness - Google Forms

Coach Contact Info:

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

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

Coach Rich Soares

Rich.soares@tridot.com

Rich Soares Coaching

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

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

Get Gritty 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

Use discount code - 303endurance20

#523 Master Your Swim Mechanics: Unlock Efficiency and Confidence in the Water

In Episode #522 of the Grit2Greatness Endurance Podcast, we tackle one of the most common athlete questions: How do I know if I’m overtraining or undertraining? Coaches Rich, April, and Lauren break down the science, signs, and strategies to find your sweet spot for optimal performance. Plus, we share exciting announcements, the G2G Workout of the Week: Sleep, and a reflective Fun Segment: The Rearview & The Road Ahead. Sponsored by Vespa Power Endurance and TriDot Training, this episode is packed with insights to help you train smarter and race stronger.

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

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

Facebook - @grit2greatnessendurance

Instagram - @grit2greatness_endurance

Get Started with Grit2Greatness -Getting Started with Grit2Greatness - Google Forms

Coach Contact Info:

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

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

Coach Rich Soares

Rich.soares@tridot.com

Rich Soares Coaching

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

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

Get Gritty 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

Use discount code - 303endurance20

#522 How to Know If You’re Overtraining or Undertraining

In this episode of the Grit2Greatness Endurance Podcast, we dive into Ask A Coach: How winter sports can boost your triathlon training during the off-season. From cross-country skiing to fat biking, learn how to maintain fitness and build strength when the temps drop. Plus, we share announcements about the upcoming G2G Community Meeting, Training Camp, and TriDot Pool School, along with our Workout of the Week: Power Builders, and wrap up with a fun Holiday Gift Exchange segment. Sponsored by Vespa Power Endurance and TriDot Training—helping you train smarter and race stronger.

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

Website - Grit2Greatness Endurance Coaching

Facebook - @grit2greatnessendurance

Instagram - @grit2greatness_endurance

Get Started with Grit2Greatness -Getting Started with Grit2Greatness - Google Forms

Coach Contact Info:

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

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

Coach Rich Soares

Rich.soares@tridot.com

Rich Soares Coaching

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

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

Get Gritty 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

Use discount code - 303endurance20

#521 Winter Activities to Power Your Swim, Bike, and Run

In this festive episode of the Grit2Greatness Endurance Podcast, we unwrap holiday cheer with our Tri-Ho-Ho-Ho fun segment, dive into Ask A Coach to decode your RunDOT improvements, and share the G2G Workout of the Week featuring descending intervals for mental and physical strength. Plus, we’ve got announcements on TriDot Pool School and Grit2Greatness Velocity Cycling subscriptions. Sponsored by Vespa Power Endurance and TriDot Training, helping you train smarter and race stronger.

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

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

Facebook - @grit2greatnessendurance

Instagram - @grit2greatness_endurance

TriDot Pool School CS 2/28-3/1 - TPS @ Colorado Springs CO- February 28-March1-Pool School [https://www.tridotpoolschool.com/component/eventbooking/pool-school/tridot-pool-school-20250726-844-986-401-167-857-719/113?Itemid=762]

Average improvement for the last two pool schools in Colorado Springs was 15% and this was after 2 days of swimming at altitude with a lot of out-of-state visitors!

Grit2Greatness Strava Club -  Club | Grit2Greatness Endurance on Strava [https://www.strava.com/clubs/1846682]

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

Code: g2gvespa15





#520 Running Ho-Ho-Ho Down: Holiday Cheer, RunDOT Insights & Descending Intervals

This week on the Grit2Greatness Endurance Podcast, we dive deep into swimming with Casey Arendt of Snake & Pig goggles. From childhood lanes to open-water adventures and a 10K swim, Casey shares insights that will make waves in your training. Plus, we announce our 2026 Grit2Greatness Ambassador Team, explore why protein is the unsung hero in endurance workouts, and wrap up with a fun “Not My Job” Snake & Pig trivia segment. Sponsored by Vespa Power Endurance and TriDot Training.

Stay gritty, train smart, and keep chasing greatness. We’ll see you next week!

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

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

Facebook - @grit2greatnessendurance

Instagram - @grit2greatness_endurance

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

Get Gritty 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

TriDot Pool School CS 2/28-3/1 Link - TPS @ Colorado Springs CO- February 28-March1-Pool School [https://www.tridotpoolschool.com/component/eventbooking/pool-school/tridot-pool-school-20250726-844-986-401-167-857-719/113?Itemid=762] Average improvement for the last two pool schools in Colorado Springs was 15% and this was after 2 days of swimming at altitude with a lot of out-of-state visitors!

Grit2Greatness Webinar - Greatness Is a Habit: How to Build Yours in 2026 December 16 at 6pm MT / 8pm ET  - https://us06web.zoom.us/j/83084039210 [https://us06web.zoom.us/j/88236680492?jst=5]

Grit2Greatness Strava Club - Join Us!   - Club | Grit2Greatness Endurance on Strava [https://www.strava.com/clubs/1846682]

#519 A Lens on Swimming: Casey Arendt & Snake & Pig Goggles

In Episode #518 of the Grit2Greatness Endurance Podcast, we dive into Ask A Coach: Train S.M.A.R.T., where we break down how to set process, skill, and outcome goals that align with your periodized training plan. Plus, we share announcements like TriDot Pool School, Grit2Greatness Ambassador applications, and our upcoming webinar. Don’t miss the G2G Workout of the Week: Building 100s and a festive Fun Segment: Our Favorite Things. Sponsored by Vespa Power and Grit2Greatness Endurance Coaching—your partners for smarter training and optimized performance.

TriDot Pool School CS 2/28-3/1

Link - TPS @ Colorado Springs CO- February 28-March1-Pool School [https://www.tridotpoolschool.com/component/eventbooking/pool-school/tridot-pool-school-20250726-844-986-401-167-857-719/113?Itemid=762]

Average improvement for the last two pool schools in Colorado Springs was 15% and this was after 2 days of swimming at altitude with a lot of out-of-state visitors!

2026 Ambassador Applications Grit2Greatness is accepting applications for our 2026 Ambassador program. Apply here - https://forms.gle/mQjPbyzjAmmBhM6m9

Grit2Greatness Webinar - Greatness Is a Habit: How to Build Yours in 2026, December 16 at 6pm MT / 8pm ET  LInk - https://us06web.zoom.us/j/83084039210 [https://us06web.zoom.us/j/88236680492?jst=5]

Grit2Greatness Strava Club - Join Us!  - Club | Grit2Greatness Endurance on Strava [https://www.strava.com/clubs/1846682]

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

#518 SMART Goals in your Periodized Training

In this Thanksgiving weekend episode, we dive into how to pace your best marathon, explore the Get Gritty Tip: Rewrite the Code for upgrading your mental game, and share the Workout of the Week: CARs for Mobility to keep your joints healthy. Plus, don’t miss our fun segment, The Leftovers Gauntlet, where triathlon meets holiday chaos! Sponsored by Grit2Greatness Endurance Coaching and Vespa Power—helping you train smarter and fuel better.

TriDot Pool School CS 2/28-3/1

Link - TPS @ Colorado Springs CO- February 28-March1-Pool School [https://www.tridotpoolschool.com/component/eventbooking/pool-school/tridot-pool-school-20250726-844-986-401-167-857-719/113?Itemid=762]

2026 Ambassador Applications

Grit2Greatness is accepting applications for our 2026 Ambassador program.

Apply here - https://forms.gle/mQjPbyzjAmmBhM6m9

Grit2Greatness Community Meeting

December 2 at 6pm MT / 8pm ET

LInk - https://us06web.zoom.us/j/88236680492?jst=5

Grit2Greatness Webinar - Greatness Is a Habit: How to Build Yours in 2026

December 16 at 6pm MT / 8pm ET

LInk - https://us06web.zoom.us/j/83084039210 [https://us06web.zoom.us/j/88236680492?jst=5]

Grit2Greatness Strava Club - Join Us!

Live Now!

LInk - Club | Grit2Greatness Endurance on Strava [https://www.strava.com/clubs/1846682]

Grit2Greatness Velocity Cycling Subscriptions!

We’re thrilled to announce the launch of our G2G Velocity Studio—your new home for cycling workouts and skill instruction. Velocity isn’t just about riding indoors; it’s about elevating your performance with cutting-edge training and expert coaching. Here’s what you can expect:

Rebranding 303 to Grit2Greatness Endurance Podcast

New Video Podcast on YouTube Channel - Grit2Greatness Endurance - YouTube [https://www.youtube.com/@Grit2GreatnessEndurance-Video]

Apple Podcast - https://podcasts.apple.com/us/podcast/grit2greatness-endurance/id1508563057

Ask A Coach Sponsor: G2G Endurance

Hey team, let’s talk about smart training. Grit2Greatness Endurance Coaching has teamed up with Predictive Fitness to help you train with precision, purpose, and progress. From effortless onboarding to personalized plans and deep-dive analytics—you’ll know exactly how to improve. Try it FREE, then keep building for $14.99/month. Check out the sign-up links in the show notes and start your smarter training journey today!

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

Facebook - @grit2greatnessendurance

Instagram - @grit2greatness_endurance

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

Use discount code - 303endurance20

#Grit2GreatnessEndurance #Grit2Greatness #CoachingTips #AskACoach #TriathlonCoach #TriathlonPodcast #303Endurance #TriDot #EnduranceAthlete #SwimBikeRun #GetGritty #TriathlonTraining #CyclingLife #RunningCommunity #TheUnforgivingHours



#517 Marathon Pacing, Mindset Hacks & Mobility

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 -

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





#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

The Grit2Greatness 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 fellow athletes.