Become a Creator today!Start creating today - Share your story with the world!
Start for free
00:00:00
00:00:01
#521 Winter Activities to Power Your Swim, Bike, and Run
99 Plays14 days ago
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
Recommended
Transcript
Podcast 521 Introduction
00:00:14
Rich
Welcome to episode 521 of the to Greatness podcast. We're hosts, coaches Rich Soares, April Spilte and Lauren Brown. And this podcast is for endurance athletes who want to train smarter, race stronger and build the great it takes to achieve greatness. Each week we are bringing you practical coaching insights, proven strategies and a little fun to keep you motivated. Let's dive in and get gritty together here with coach April and coach Lauren.
Post-Christmas Experiences
00:00:43
Rich
Ladies, how you doing? How was your holiday?
00:00:45
Lauren
doing great.
00:00:46
April
Full of Christmas spirit. Yeah. Lauren, do you want to go first?
00:00:51
Lauren
I mean, said, I'm like, I'm still in a Christmas hangover here between all of the cookies and massive amounts of food, throwing a little bit of wine in the mix. I said, I thought that I would go into the pool this morning and be like full steam, carved up, ready to go. And I felt like I was just going sink to the bottom, right to the bottom.
00:01:15
Lauren
But so so worth every single moment.
00:01:16
April
but
00:01:20
April
Oh, I can feel the Christmas hangover. Uh, what we did last night was, got gifted tickets to the Nuggets game, which I'd never been to a pro basketball game. Holy mackerel. Was that a night to remember? I didn't get home till about 1 30 AM. And it was so riveting from the start to finish and went into five minutes of overtime. And I thought the wolves were going to take it. You know, i'm originally from Timber, uh, from, uh, Minnesota. So the Timberwolves were playing the nuggets.
00:01:50
April
And it was such a high velocity game that I was like, I, I might be a total basketball at addict now, but it was a great Christmas memory. I will tell you,
00:02:03
Lauren
Live games will do that to you.
00:02:05
April
Hook, line and sinker.
00:02:05
Rich
All right. So if you, I i love, i' I haven't been to a Nuggets game in a long time. I haven't been to any pro game in a long time, but I got tickets to the playoff game, the Broncos playoff game against the Chargers this coming weekend.
00:02:25
Rich
I just don't know what day it is or what time yet.
00:02:25
April
Wow.
00:02:28
Rich
We've got like, it's either the second or the third.
00:02:31
April
Oh, that's amazing. What a score.
00:02:33
Rich
So that should be fun, huh? i
00:02:35
April
Yeah.
00:02:35
Rich
Yeah, I'm just hoping my the rest of my weekend commitments hold together. I've got a commitment with you two that I do not want to break.
00:02:41
April
Yeah.
00:02:41
Lauren
Yeah.
00:02:42
April
Oh, we got to hear how it goes.
00:02:45
Rich
All right, if the things that you received had a theme, what would what would the theme be? Lauren?
00:02:52
Lauren
Like the gifts that I received for Christmas.
00:02:54
Rich
Yeah, either ones that you gave or the or the the things that you received, do they have a theme?
00:03:00
Lauren
I'm going to say that the theme was memories because my family, due to us traveling to Spain this year, we all said, everyone bring food or bring wine. So I'll say it was memories or it was for the children because the kids got gifts and we got to watch them and celebrate it because, again, we all we all spent our Christmas money in in Europe. Yeah.
00:03:26
Rich
Yeah.
00:03:27
April
Mine would have to be jokes.
00:03:27
Rich
What, yeah. What an advanced gift.
00:03:30
April
Yeah, yeah, yeah.
00:03:30
Rich
Jokes?
00:03:31
April
Jokes. It was all jokes. I got a set of pajamas that are pickle themed. The bougie pickle. I do love pickles. I got a little drum kit because I like to tell corny jokes if you all didn't know this already. So my coworker got me a little drum set that all I have to do is... pumpbumps After I give a punny joke.
00:03:54
Lauren
I love that.
00:03:55
April
Yes, exactly. So that was probably one of the best gifts I've gotten this year was my little drum kit. So I might have to pull that out and take it with me because I tend to.
00:04:05
Lauren
You should have had it on like your desk.
00:04:07
April
Yeah, yeah, yeah. it's It's got to go with me. It's a traveling item. So yeah, that was that was the theme of this year was all the jokes, which I you know, I was born on April 1st, April Fool's Day.
00:04:19
April
So I'm good with it. I'm good with it. I love jokes. I love a jokey Christmas. So that was my theme.
00:04:27
Rich
I love that. Jokes. I've never heard like that, but that you can see that being a theme with you. You, you are, you are the, but well, you bring the pun, you bring all the pun to the show, right?
00:04:32
April
And I gave jokes too. I gave. yeah
00:04:39
Rich
I mean, all the pun and the fun. So that does not surprise me whatsoever.
00:04:45
Lauren
What about you, Rich?
00:04:45
April
And I gave my boss a day calendar that has a dad joke for every day.
00:04:51
April
So I can't help myself.
00:04:53
Rich
That's perfect.
00:04:55
Rich
if if If what I received had a theme, i would have to say pistachios.
00:05:01
April
Oh.
00:05:02
Rich
i i I love pistachios, all different flavors. I apparently also love pistachios and chocolate.
00:05:12
Lauren
you
00:05:13
Rich
I also apparently like a pistachio and some kind of other scent candle.
00:05:13
April
Oh.
00:05:22
Rich
Like, like word is out that I love pistachios and it was, it was fun.
00:05:27
Lauren
Then you would loved your sister's cookies.
00:05:28
Rich
Also,
00:05:29
Lauren
Sorry, my sister made pistachio cookies, Rich, and I I had to have, realistically, I probably ate at least six of them, and they were,
00:05:32
April
Oh.
00:05:38
Lauren
Amazing. They were like pistachio with white chocolate, like macadamia or something, little morsels in them.
00:05:44
Rich
If I come out to visit you, let her know I'm coming. If you come out here, stop by your sister's house on the way to the airport and like just like find a way to keep those suckers warm and I'll come pick you up.
00:05:52
April
Pick me up some of those pistachios. Yeah.
00:05:56
Rich
All right?
00:05:56
Lauren
Deal.
00:05:57
Rich
I also got, look at this, guys. From my family, i got these grit to greatness return labels, return address labels.
00:06:09
Lauren
I love this.
00:06:11
Rich
The fam is down. The fam is like a hundred percent, uh, team, team grit to greatness. I, April, thank you for helping me surprise my family with the grit to greatness t-shirts.
00:06:19
April
Oh, so welcome.
00:06:22
Rich
They were, Wendy did not, she, she was conspiring with me for the girls. She did not know that I had another one up my sleeve for her. So that was perfect.
00:06:31
April
oh Oh, oh, that is the sweetest. And I love that photo you sent of you and family in the shirts and just, yeah, just had happy tears seeing that.
00:06:35
Rich
Uh,
00:06:44
Rich
I've got to get some posts out on Facebook. I've just been like, I don't know. It's been like in this like little like holiday bubble here. I don't know.
00:06:50
Lauren
Let's
00:06:51
April
Yeah.
00:06:51
Rich
Anyway, we got a great show though, right? Let's roll it out, huh?
00:06:56
April
Roll it out like a Christmas cookie.
Podcast Show Content Preview
00:06:58
Rich
We'll let roll it out. like There we go. That was the setup. Thank you for for teeing that hitting that off the tee there, Coach April.
00:07:02
April
Bye.
00:07:05
Rich
Listen, we've got a great show. This is our post-holiday. We're kind of here in between the holidays. We actually have some really great stuff. I'm going to hand it over to Coach April to take you through it.
00:07:17
April
Oh, right. We are going to be going over winter activities to power your swim, bike, and run. I'm excited about this topic because there are a lot of great suggestions for new experiences. And I think that is an overall theme for all three of us this year, our new experiences. So we're excited to bring that to you. And then coach Lauren has teed up our grit to greatness workout of the week called power builders. We'll be breaking that down. And then.
00:07:46
April
It's our annual holiday gift exchange. We are rolling in the goods. We're going to be sharing what we got each other for the holiday season just to say thank you and share that love and highlight that for you all here on the podcast. So lots of good things here in today's episode.
00:08:05
Rich
I cannot wait for our holiday gift exchange. This is going to be just so much fun. Like, like waiting with anticipation.
00:08:14
April
Oh, yep.
00:08:14
Rich
Can't wait to open. I'm like, I've got like right here. We got like paper to unwrap.
00:08:18
Lauren
Thank you.
00:08:19
Rich
It's going to be like the whole audio visual thing.
00:08:21
April
I was going say peak ASMR up in here. I'm excited for it. I do have one question for you both before we jump into our announcements. I did tell you before we started, I'm going to sprinkle some, uh, some questions for you that I'm genuinely curious about. And the first one is Is dessert pizza pizza?
00:08:47
Lauren
Oh, like Nutella pizza?
00:08:50
April
It can be, it can be Nutella pizza. It can be a fruit pizza, but is it pizza?
00:08:56
Lauren
No.
00:08:58
Rich
no No, no, no, no, no. I mean, I was born in New York.
00:09:01
April
Mom, are you listening to this right now? i need you to confirm with me that dessert pizza is not pizza. And this is, there's backstory here.
00:09:09
Lauren
hard no.
00:09:11
April
but We had, and this is why I bring this question up. I went and visited my mom back in Minnesota for Christmas. All all of us girls were there. it was amazing. We had a pizza cook-off, a pizza competition.
00:09:25
April
And Peter, of course, came in with an incredible Italian sausage pizza that everybody loved. But my mom had to come in with her amazing like sugar cookie frosted fruit dessert pizza and ended up winning the whole thing.
00:09:42
April
And I was like, Bob, you robbed, you robbed this price.
00:09:47
April
Dessert pizza is not pizza. So I'm sorry I had to set you guys up, but I'm telling you, mom, yeah, you gotta give that trophy back.
00:09:50
Lauren
No.
00:09:56
April
but
00:09:57
Lauren
Sorry, Mom.
00:09:59
Rich
Yep. Sorry, mom. We're going to call it right here. We're calling it like like we see it.
00:10:01
Lauren
Yeah. Yeah, that's like a pound case.
00:10:03
April
We can't be like we see it.
00:10:04
Rich
There's a whole category. for There's a whole category for you.
00:10:07
April
Rich, you know what I'm going to do? I'm going to send you because they actually, you just, uh, kind of memed me today because they did their pizza contest. and, and mom did a beautiful dessert pizza again.
00:10:20
April
And, I'm going to send it to you. Maybe we might use it for our podcast tile this week because it is beautiful, but it is not a pizza.
00:10:26
Rich
Okay.
00:10:28
Rich
All right. Ready for announcements?
00:10:31
April
Yes.
00:10:32
Rich
Let's do this, folks. Okay, here we go. So first, mark your calendars for our Grit to Greatness community meeting January 6th from 6 7 p.m. Mountain Time. we will be hopping on a Zoom call to connect as a team. We've got some updates. We've got some big news. We are announcing our Grit to Greatness training camp happening. We're announcing this, right? It's okay to, like, say this out loud.
00:10:54
Rich
I think we are shooting here for June 24th through 28th. We don't have a price on this yet. We're still putting together our agenda, but but block those dates out on your calendar. We are going to wrap up the training camp with a team race of as many people as we can get wearing grit to greatness. the Oops, I should grab my kit and bring it over here.
00:11:17
Rich
Wearing the kit racing at the end of our camp. So swim focus, bike focus, run focus. We're going to bring we're gonna bring everything to it. We're making it a multi-day thing. So it is, and you know we'll we'll put together some you know we'll help the put together some package of you know a hotel discount and all that, I hope so. But there you go. Got that. You guys excited about that?
00:11:42
Lauren
freaking pumped. I'm like so excited to have reasons to going out to Colorado this year.
00:11:44
April
I know I
00:11:44
Rich
It's gonna so great.
00:11:46
Lauren
i'm like...
00:11:48
April
i am so excited to yeah.
00:11:48
Rich
Don't forget those pistachio cookies.
00:11:50
April
Have yeah. Bring those pistachio cookies. And I'm excited that not only we're going have multiple days of getting to spend time with each other, but to be able to cap it off with a sprint or Olympic distance race, I think it's going to be just a man, a cherry on top.
00:12:06
Lauren
Yeah. Racing with friends is like hands down one of the best things to do. And the fact that we get to do it with each other, with our ambassadors, with anyone else who's joining it is like, I think I'm gonna be overflowing with joy over those four days. So.
00:12:25
Rich
going to be so, I'm just like, I'm picturing us out there like on the lawn, after party, at awards, just, you know, having food, whatever.
00:12:32
April
m
00:12:34
Lauren
God.
00:12:36
Rich
It's going to be so much fun.
00:12:39
Lauren
Everyone's going to know us. Everyone's going to know us.
00:12:41
April
Everyone's going to know us. We're coming full force. They will. Yeah. We're definitely going to leave an impression.
00:12:47
Lauren
Yeah.
00:12:51
April
Hopefully you don't get get kicked out, but yes.
00:12:52
Rich
Come join this team, guys. It's going to be so crazy.
Community Engagement Announcements
00:12:55
Rich
All right. So I know team meeting sounds awesome. We're going to that January 6th. Also coming up.
00:13:03
Rich
Grit to Greatness webinar, January 20th, 6 to 7 p.m. Mountain Time. Guys, getting the vibe here. It's like the first Tuesday is our team meeting. the The third Tuesday is our webinar. Webinar is open to everybody.
00:13:18
Rich
So if you're a team member, share this with a friend, invite them. We are going to be... doing some education and empower, you always going to be educational, empowering, empowering content. And, uh, these are intended to give you like practical tips that you can start to apply, in your own training. So whether you're being coached or you're not, uh, it doesn't matter. We're giving, we're bringing you in to have a conversation so that you guys can hopefully, hopefully learn, so you know, learn something. Uh, last month we had a great session guys, right?
00:13:52
Rich
the our habit building for 2026. April, you were amazing with that. like this is That's an area that you have you're so you have so so you have so much strength in.
00:14:03
Rich
and it was great to kind of try to read up and keep up with you.
00:14:08
April
Thank you, Rich. That that war my Grinch heart.
00:14:12
Rich
Your Grinch heart?
00:14:12
April
Appreciate that.
00:14:13
Rich
Oh my gosh.
00:14:13
April
Yeah.
00:14:14
Rich
Well, it's good to know. good
00:14:17
Rich
Well, it's true. And no, it was just a great session. So if you missed that, actually go to our website, grit to greatness, endurance.com and go to the webinar page and look out, look at last months, right? It'll give you a sense of kind of the content we're bringing.
00:14:31
Rich
This time we're going to talk running mechanics is what I'm going to propose guys. I think we've got some, you know, this is an area where, you know As you build your volume, you want to make sure that your mechanics are sound. And you know as you're starting your season, great time to do a little little tune-up. We'll talk about some of the things to be paying attention to and some of the drills that we often skip, why they're so important.
00:14:55
Rich
For our swimmers out there, we've got the TriDot Pool School, Colorado Springs, February 28th through March 1st. Coach Lauren, we're going to hopefully see on deck out here.
00:15:06
Lauren
That's the goal. It's going to happen.
00:15:08
April
Believe in I'm believing it.
00:15:09
Rich
Yeah, it it's such a it's such a great time.
00:15:10
Lauren
That's my Christmas wish, guys. I'm going to send that. I'm going send a little memo. this This is my Christmas wish.
00:15:18
April
Yes. Christmas wish grant my Christmas wish. Send me to Colorado Springs for pool's goal.
00:15:22
Lauren
Yeah, no pressure.
00:15:25
April
Yeah.
00:15:27
Rich
So we keep talking about this, like this is out in the future, right? It is out in the future, but not too far.
00:15:33
April
Not too far.
00:15:33
Rich
So I think, yeah, I think it's it's time. If you are seriously thinking about this, we're going to start pushing this with the hopes of selling this out pretty soon.
00:15:44
Rich
So help us. And if, you know, this is one of those things, we should talk about this, like really briefly.
00:15:51
Lauren
You
00:15:51
Rich
Today, it's like, yeah Most people come into town like Friday afternoon. the pool school is actually Saturday and Sunday. It starts at noon, right?
00:16:02
Rich
i think we're starting at noon on the first day. Is that right, April?
00:16:05
April
typically yes yep.
00:16:06
Rich
Noon? And then, and that goes until 4 p.m. And then we have a an evening out as a team. And then again, four hours on Sunday. Those eight hours are transformative. What what are the average result savings improvement, April?
00:16:26
April
Typically, I mean, we've seen both for both classes around 15% and that is with altitude and folks that are coming from out of town, right? They're not here in Colorado. They're coming from out of state. And, uh, we've seen some incredible improvement. I think it's because of the high electric vibe of the air force Academy.
00:16:44
April
I think that youthful spirit just. flows down into the lovely pool that we get to swim in. Plus I, you know, I've heard it multiple times. This pool is fantastic. It is, uh, uh, beautiful and it's nice and warm. So please enjoy it Come out and join us and enjoy it with us. We would love that.
00:17:06
Rich
It has to be the most scenic drive to any pool school anywhere in the world is what I'm going to say. I'm just going to, I just, you know, it there's, there's no comparison.
00:17:13
April
Oh,
00:17:17
Rich
It's just beautiful there. And, and we just have such a great, you know, that you've got the backdrop of the Rocky mountains.
00:17:18
Lauren
Mm-hmm.
00:17:24
Rich
You've got the backdrop of Pike's peak.
00:17:26
April
Mm-hmm. Yep.
00:17:26
Rich
You've got the backdrop of garden of the gods and
00:17:29
April
yep
00:17:30
Rich
For those who want, like what we did, what we've done the last couple of times is we have gotten a group together to go either for a easy run in the garden of the gods or just a nice little, you know, walk, uh, depending on the weather or whatever. We just do that first thing in the morning, go back to the hotel, have breakfast and then get over to the pool.
00:17:50
Rich
So it's gonna be great.
00:17:51
Lauren
It's also such a great opportunity to meet other athletes and connect with the community because some people will go with friends, but you often leave with a lot more friends than you went there with. And you can connect on races that you're doing in the upcoming season. and You guys can connect on social media.
00:18:10
Lauren
Everyone, like on that last day when you're reassessing, everyone's like cheering each other on, screaming for each other. And it's just... Really great energy. And again, if you're looking for another reason to, or another way, I should say, to meet more people in triathlon or in swimming, it's a really fun way to do it while improving your, your swim technique and speed.
00:18:38
Rich
Yes. And
00:18:40
Rich
the good thing, one of the great things is like, especially if like you're a part of our team, we're You're going to be you're goingnna be getting the reinforcement. So like, you know, one of the big things about going to pool school is keeping up with it, right?
00:18:55
Rich
What's great when you come out of pool school, your so your swim warmups in your training change to the pool school drills so that you can continue to reinforce them. And if you're working with us, you can be sure that since we're all three pool school instructors, that we are going to be helping you keep keep on top of that.
00:19:14
April
Well said.
00:19:15
Rich
i yeah
00:19:17
Rich
oh sorry all right want to give one quick shout out to our grit to greatness strava club coach lauren thanks for getting that set up we've got more and more people joining every week uh any any guess as to how many
00:19:31
April
think we're at like 23 now, Rich, just to share. We're definitely growing here.
00:19:36
Lauren
Yeah. And
00:19:37
Rich
You get a scroll just to get through the day.
00:19:41
Lauren
stay tuned because I'm starting to put together ideas for our little 2026 Strava challenges.
00:19:41
Rich
Right?
00:19:48
Lauren
So that will be coming, especially now that we're growing.
00:19:49
April
Yes.
00:19:54
Lauren
But who doesn't like a little friendly competition to keep you motivated while we're waiting for the official races to kick off, right?
00:20:02
Lauren
So join.
00:20:02
April
Hmm.
00:20:06
Rich
Love that. Challenges to come. And can we can when we, when we bring those challenges, when we put those out there, can we do an announcement here on the pod and just let them know like this is this is the challenge that we're working on right now?
00:20:18
Lauren
sure.
00:20:20
Lauren
Mm-hmm. Yep.
00:20:21
Rich
Okay.
00:20:22
Lauren
Stay tuned.
00:20:24
Rich
Speaking of staying tuned, do you mind sharing a little bit about our Slack channel?
00:20:28
Lauren
So the Slack channel, that's for our ambassadors. So for ambassadors tuning in if you are not in there, this is where, and again, if you're not, if you're not an ambassador yet, keep this in mind for the future. It is our space to be able to,
00:20:46
Lauren
cheer each other on track each other's races, ask questions. We'll be just pretty much everything that we want to celebrate and share, whether it's social media, Strava, the other exciting things that are going on Stay tuned for the next episode coming up.
00:21:04
April
Behind the scenes. Mm-hmm.
00:21:06
Lauren
Everything is going released in this the Slack channel for our team.
00:21:11
Rich
Awesome.
Introduction of Velocity Bike Training Platform
00:21:12
Rich
And finally, ambassadors, save the date. Saturday, January 24th is going to be our first Velocity group ride. You're going to all get an invitation to this this weekend. This is going to be where are launching a new bike training platform called Velocity.
00:21:30
Rich
We're going to be able to do live classes. We're going be to pre-recorded classes. We're going to be able to make subscriptions available for certain types of focuses, whether you're a mountain biker, you're a road cyclist, you're a time trialist. We're going to have different focuses that will help teach skills based on the the programming that we're going put out there. So we're excited to launch that. But we want our ambassadors to be a part of the special sauce that we are creating because they really are, they are
00:22:01
Rich
They are our brand. They are who we are. and We are, we basically are who they are. So they are going to help us. You ambassadors are going to help us with working out the kinks a little bit, but hopefully having a little bit of fun and giving us some feedback before we go live in the February timeframe is what I'm hoping.
00:22:22
Rich
Awesome.
00:22:23
Rich
All right, you guys ready to go into Ask a Coach? gonna need your help with this one.
00:22:28
April
Absolutely.
00:22:28
Lauren
We got you.
00:22:29
Rich
Okay.
Winter Sports for Triathlon Training
00:22:31
Rich
So, know, this is perfect for this time of year, especially, that you know, as we do a podcast here between Christmas and New Year's, just makes sense to ask the question, how can winter sports help with my triathlon training during the off season? It's a great, you know, great way to do some cross training. So don't let winter freeze your fitness. When temps drop and the roads get icy, It's a perfect time to get your ice bug running shoes and mix things up with winter sports that keep you strong and ready for tri-season. Cross-training with winter sports not only maintains your aerobic base, but also helps you build strength and coordination in ways that complement swimming, biking, and running. So we're to break it down for you. I'm going to toss it to Lauren.
00:23:16
Lauren
Right. And I love this because one of the first things that came to mind we were talking about like the winter season and things that happen, like even like shoveling, not that that's not that we're talking about shoveling, but the things that you do in the winter stimulate so many different muscles compared to what we do all year round. So it's great for your body to maybe get a little surprise as opposed to doing the same things that we're always doing for swimming.
00:23:41
Lauren
You should you just still get in the pool, but even though you're not in the pool and for the moments that you're not in the pool, you can still work the muscles and systems that matter for swimming. So some examples that will work for this little crossover, cross country skiing.
00:23:58
Lauren
This helps to build aerobic endurance and strengthens your core and upper body, especially the arms and shoulders used in pulling. mean, even like your lats will get involved there and we all know your lats are primary muscle that you need for for your swim.
00:24:42
April
And then let's talk about cycling. Cycling is all about leg strength, balance, and endurance. And surprisingly, but maybe not surprisingly winter sports can really help with continuing your cycling, strength. So one of the first things that we can do as a new experience and, continuing to build cycling is fat tire biking on snow. This directly mimics cycling, but adds resistance and balance challenges. This is actually one of the funnest things that we did this year. I'll speak for rich myself when we did the brekkie binder, that was the first time I've ever fat tire biked.
00:25:20
April
And, I was telling another person about this today, but it almost felt like we were water skiing on snow because when you come downhill, least on a groomed ski trail, you're tires will glide across and drift like, like on a car. And it's such an awesome, weird, exhilarating feeling. And I haven't experienced that since. So it's definitely a fat tire bike deal, but it was, it was such a great way to learn how to control when you don't have maximum grip,
00:25:57
April
And, yeah, definitely got the courage gene or courage bug going for me learning how to do that. So that's a really great way to practice and sharpen a skill that you might need. And, we also have Nordic skiing or skate skiing. I personally haven't skate skied yet, but that is definitely on my list of, uh, learn. Like I want to learn how to do that. And, I've do traditional cross-country skiing, but it's, it's such a, uh, uh, skate skiing specifically can simulate the gliding motion of cycling. And it's great for power and coordination. I mean, when we did that winter triathlon, I got passed by so many skate skiers at 10. did feel just a hair demoralizing, but it was also like, wow, look at the agility and control and momentum and flow that they had. So it was more of a peaked curiosity. Like I should really learn how to do this. And then of course you have downhill skiing, which builds quad strength and dynamic balance for handling very terrain. That is speaking to my mountain bike heart more than you know, right now. that varied terrain and learning how to manage obstacles and, and different types of, uh, stress. I think downhill skiing absolutely can have a trans, a crossover effect for cycling. So those are your tips for cycling, uh, continuing to build your cycling prowess with winter sports.
00:27:27
Rich
I am going to bring this home with running. But before I do, I gotta tell you, like, i you guys are you guys are like making me excited to do this crazy Almageddon race that I'm doing here.
00:27:35
April
Hmm.
00:27:38
Rich
It's a winter triathlon, just about four weeks. And the your description of the that fat tire bike, April, it's spot on, right?
00:27:47
Rich
It's just such a fun like floating around corners.
00:27:50
April
Yeah.
00:27:50
Rich
As long as you don't go too hot.
00:27:52
April
Almost unnerving. Yeah.
00:27:54
Rich
Yeah, exactly. long as you're not coming there too hot. That is where I fell down. i did not have the experience that I'm sure that like that's a skill to really hone, but.
00:28:03
April
Yeah, definitely. One of those things you don't want to just, just fly into a corner.
00:28:09
Rich
Yeah, you know, what you probably don't want to do is like for the first, like ride one for the first time in a race, you know, just saying.
00:28:17
April
I see you, I see me. We did that.
00:28:19
Rich
Exactly.
00:28:19
April
We broke our own rules.
00:28:20
Rich
Right. Yep. Exactly. Do as we say, not as we do. All right. Yeah. winner are Winter activities to benefit running. oh my gosh.
00:28:31
Rich
We're trying to build leg strength and improve proprioception, right? Snowshoe running, fantastic aerobic fitness and leg power. Like if the snow's too deep to run on, you know,
00:28:42
Rich
get some snowshoes to do some snowshoe running. They make all sorts of crazy different like snowshoes. Like there there were even like some foam ones that they were saying almost like like you know one or day one or two day use, you know almost like disposable for this race they were suggesting. Trail running on packed snow improves ankle stability and running economy.
00:29:07
Rich
You do want to make sure that you're either using like yak tracks or something to keep yourself from slipping and falling down. I just, I was just sharing with that Coach April before i jumped on.
00:29:19
Rich
These ice bugs have built in spikes and they are waterproof. And this is what I'm planning to race in. Hopefully if the snow is not too deep.
00:29:31
Rich
And then cross-country skiing, just like Coach April said, right? it's a great It's great for cycling. It's great for running, especially. april so you know April's experienced more with the classical back and forth, really amazing for firing those glutes.
00:29:49
Rich
And you'll feel that when you're running, right?
00:29:49
April
Mm-hmm.
00:29:50
Rich
You'll start to notice, oh my gosh, now I'm firing my glutes when I run because they activated them when I was cross-country skiing. So, Pro tip, keep your eye on the intensity. These sports could sometimes can feel easy. Cross-country skiing is not easy. That will spike your heart rate for sure. Use our rate of perceived exertion or heart rate to stay in the right zone if you're not you know if you don't know what the paces are for these things.
00:30:12
Rich
And try one new winter sport this week. Share your experience in the Crit to Greatness Strava Club. We'd love to see your photos and hear what you have learned. Oh, I think I'm supposed to roll this out too.
00:30:25
Rich
gri Get Gritty sponsor. Here
Sponsor Highlight: Vespa Power
00:30:26
Rich
we go. 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 help you use more fat and less sugar as your fuel source. Vespa comes in c v twenty five Junior and Concentrate different different products for different size athletes, CV 25 athletes over 140, junior athletes under. And then the concentrate is just something you can mix into whatever you've got in your bottle. Less sugar, higher performance, faster recovery. Link is here in the show notes. Use the code 303ENDURANCE20 to get 20% off of your first order.
00:31:11
Rich
Over to you, Coach Lauren, for the workout of the week.
00:31:14
April
Yep. I'm going to take it here. I got one ridiculous question. Another one that throughout seasonal. All right, this one, and I'm sorry, I'm unleashing all of my family drama on you guys, but it is, it is one that is, it is therapy.
00:31:29
Rich
This is therapy is what this is.
00:31:31
April
It is holiday therapy. Okay. We need to share grievances around the Festivus. Okay. So here's my next question is die hard a Christmas movie.
00:31:43
Rich
No. No.
00:31:46
Lauren
I mean, that's a, strip that's like, no.
00:31:48
Rich
No.
00:31:51
April
Oh, love you so much. I, I, I, this is why we're friends. Rich and Lauren.
00:31:57
Lauren
yeah I'm like trying to think of like, I mean, yeah, no, I'm going go no.
00:32:01
April
I have a feeling we've probably just divided our audience in half, but I am willing to go there because this is a hill I have died on a thousand times, a thousand deaths because my husband believes, and there's a faction of the population that believes that Die Hard because it has a Christmas opening.
00:32:20
April
It's got Christmas music that it is a, it is a Noel.
00:32:21
Rich
Right.
00:32:22
Lauren
Yeah.
00:32:25
Rich
You got to have more than that.
00:32:27
Lauren
Yeah. That's been a real stretch. That's like, uh, I can't think of a good comparison right now, but it would be something like if I was comparing
00:32:33
April
I know. i know. It's...
00:32:38
Rich
I mean, Home home Alone, right?
00:32:38
April
Thank you, both. Yeah. That's a Christmas movie.
00:32:42
Rich
it's It's about a home invasion, but it's a Christmas movie.
00:32:45
Lauren
Christmas and even like the Christmas.
00:32:46
April
Yes. It's got the wrap-up.
00:32:48
Lauren
it Yeah. Yeah.
00:32:50
April
Yeah.
00:32:51
Lauren
Yeah.
00:32:52
April
There is no wrap-up in Die Hard aside from Hans Gruber falling off the Nakatomi Tower. That's not...
00:32:58
Rich
There you go.
00:32:59
April
yeah Sorry. Sorry.
00:33:00
Rich
Okay.
00:33:00
April
Okay, that is my question.
00:33:00
Rich
All right. We know where we stand.
00:33:02
April
Thank you.
00:33:04
Rich
we are.
00:33:06
Lauren
We're team April here.
00:33:10
April
Thank you so much for indulging me, both. That will be the end of my but family drama.
00:33:16
Lauren
my God.
00:33:17
April
Over to you, Coach Lauren.
00:33:18
Lauren
All right, back to our regularly scheduled segment. Our Grit to Greatness workout of the week is focusing on power builders. And we're also going to talk a little bit about how velocity will support your rides in a way that's similar to what we're going to discuss with this workout. So this is obviously a bike focused session and we're intentionally layering in cadence control, not just focusing on power.
Power Builders Workout Insights
00:34:21
Lauren
The big idea here is that it's, you know, you're still generating the same power at times, but you're using a different cadence to generate that power.
00:34:33
Lauren
It's a very different demand on your body, right? So a low cadence at high power is going to help build strength and torque. If you're going at that higher cadence and lower zones, that's going to help you reinforce efficiency and economy on the bike.
00:34:51
Lauren
When you put these two elements together, you get a stronger and a more resilient rider, especially this helps you when you're late in your race and your form is starting to feel like it might be falling apart on you, right? So this will help you and translate into race day.
00:35:10
Lauren
With the Power Builder workout, as with any of our workouts, we'll quickly go over a little bit of what the warmup should look like because the warmup is important. We're not just doing some easy spinning here to feel like you're getting your body temperature up, right? That's not the the purpose. The warmup is designed to wake up your nervous system.
00:35:30
Lauren
It will potentially include something like three by 30 seconds in zone two at 115 RPMs, followed by 30 seconds staying in that zone, but at 90 RPMs.
00:35:45
Lauren
You want to stay relaxed. I would say like, no don't choke your handlebars, smooth pedal strokes. It's all about coordination here, not so much effort, right? Not bouncing all over in the seat. Once you're picking up the cadence, this will then be followed by three by one minute in zone four at 90 RPMs, followed by one minute in zone two at the same cadence that will help get your neuromuscular system ready to go for the work that is going to be coming up in the actual main set, which I will pass over to coach rich to cover.
00:36:23
Rich
Yeah, you know, we're gonna go into this main set, but I've got a couple of things that I really am excited about that I'm gonna try to share as we go along. So, main set of these power builders. now again Now, we are in zone five here is kind of like where our the zone, our higher intensity zone. So we are above threshold for these. These will be shorter intervals. We're gonna do five by one minute.
00:36:50
Rich
So you're gonna one minute in zone five, And then we're going to bring you down to zone one to get in a really good recovery for a minute. So zone five for a minute, recover it zone one for a minute, back to zone five, back to zone one. We're going to do that five by one in zone five and your cadence here is 70 to 75 RPMs. This is an intentionally low cadence.
00:37:31
Rich
You're then after that five by one, you're going to go into a 10 minute zone two cadence of 90 to 95 RPMs. Now we're using those slow twitch fibers at a higher cadence. You're kind of resetting the legs.
00:37:43
Rich
You're flushing the legs. You are still getting a lot of circulation going. You're smooth. You're relaxed. You're getting back to that aerobic efficiency. Then we're gonna back into, just like we did the five by one, we're gonna do four by one.
00:37:57
Rich
One minute in zone five, one minute recovery, same cadence target as before. Legs may feel heavy, that's the point. Stay disciplined, don't spike. So you're back at that 70 to 75 RPM. We're really trying to develop power. That's what, power builders. We are trying to build power with that with that slow cadence. And then we're flushing the legs with those zone two efforts.
00:38:23
Rich
Coaching takeaways, key takeaways here, hold your power without defaulting to one cadence. Stay composed. Even when you're feeling fatigue, that's where the that's where you're really going. you know When you're digging deep there, that's where the real benefit's going to happen. And then apply apply a force efficiently, not recklessly. So think when you're doing this, think big pedal strokes. Try to make the circle as big as you can. That'll help you get that full cycle all the way around. If you find this really hard in a certain spot, that's something to to listen to.
00:38:57
Rich
your body's Your body's telling you might need some single leg drills in your future.
00:39:02
April
Yeah, this workout absolutely perfect for what we're to talk about next, which is velocity, right? So coach Lauren actually, spoke beautifully about this. I was in the same mindset for a long time as a cyclist that I would just focus on making sure i was in the power zone versus what does it mean to hold power with a high cadence versus a low cadence and how that transfers over to when you are climbing versus, uh, when you are on a flat, right? And you're holding a same power number. Cadence is going to be different there. So this is where velocity can really help you with learning how to adjust your cadence to hit your zones, how to feel power without staring at your screen.
00:39:49
April
And knowing when you're actually in control versus guessing. One of the really cool features about the velocity platform is that we can go blind with our gauges. So many of us are just so focused on making sure that we're reading the exact number and we can lose sight of what it feels to hold that power versus just looking at the screen. So that's a new skill that you'll be able to learn by joining us in velocity. Velocity allows us to practice cadence awareness. So what does it feel like holding 90 versus 120?
00:40:24
April
playing with how tight we can stay within our targets. can go as close to our, as far away as we need to, to learn how to tighten up the gauge as well, uh, for not only power, but for cadence as well, riding blind, like I said, no numbers and learn how to feel that effort, cadence and power.
00:40:43
April
And then there's a really great community aspect. So. What I love about the platform is that you will see a lot of our ambassadors will be there. You'll see us three coaches will have the ability to form. If you have a group of people that you want to talk to and encourage, you can create your own little pod and talk there, or you can have it fully in the group. It's just such a cool way to interact.
00:41:13
April
That's not just us looking at an instructor following along. you'll also be able to get direct coaching from us If you work with us one-on-one, it's a really great way to have that, that, uh, additional level of interaction. But if you don't get to work with us, premium, uh, coaching, this is a great way to have that interaction in a shared welcoming, community driven space. So we are all learning together. We're all empowering each other and we're all energizing at each other toward a common goal. It's just such a great way to work together. And here's the exciting part. Our Grit to Greatness ambassadors will get to test ride in January. We did share the date. You will see more information as far as time and what the focus will be, but it's going to be a great way to get to know the platform before we officially launch in February.
00:42:04
April
And these sessions are going to be interactive. They will have an intent. They are based will be based around a skill that you will focus and learn, and they're designed to make you a smarter writer, not just a stronger one run. We're not just getting on a trainer and doing a workout.
Velocity Platform Details
00:42:21
April
We're intentional about what we're focusing on so that you can apply that in your, uh, on, um, on,
00:42:28
April
off the trainer and in racing. So you're going to learn how to control your effort in training so that race day feels familiar instead of chaotic. So if this workout sparks curiosity for you and it should make sure you are subscribed to our newsletter.
00:42:36
Lauren
Thank
00:42:42
April
So you you do not miss our trial opportunities, release dates in our early access. This is how we will build that strength with intention. This is how we go from grit to greatness.
00:42:54
April
And i am stoked about velocity, all the things that we have been learning between us as a triad. We get, we've been riding together and coach as coaches and encouraging each other and kind of work out the bugs with how we're going to present this, but it's just been such a great way to connect between the three of us. So I can only imagine what it's going to be when we have our entire community launch velocity. Coach Rich, Coach Laura, do you want to add anything to that?
00:43:23
Rich
See you Sunday morning.
00:43:24
April
oh Yeah. Looking forward to Sunday morning.
00:43:27
April
We're doing another coach ride. I love that.
00:43:29
Lauren
Yeah. I mean, I'm just so excited for everyone to experience it because it's not knocking Zwift. I'm just going to say that i'm not knocking Zwift, but it is, it is another opportunity to level up your indoor trainer rides, especially this time of year, if you're, we we're stuck inside, but even all year long. And I just know that,
00:43:52
Lauren
from what we've seen already with riding together, it's going to be so much fun. Like coaching people live. I love being able to cue people and see what's going on and be able to support growth on the bike while they're in front of me and not just saying, Hey, go do you know, four by five minutes zone four. And I'm just going to, you know, check the app and see how it was. If you,
00:44:18
Lauren
you know, executed it properly, like being there in the moment with athletes while they're riding and being able to explain things and the why behind certain things. Like what a, what a different experience on how to level up your cycling skills, as opposed to just following what's on a screen. You're going to, you're going to hear from us. And like coach April said too, you can form your little pods with your friends. You guys can cheer each other on and,
00:44:46
Lauren
Obviously I'm all for everything that makes it feel like more of a community for all of us. And i I'm pumped. I can't wait.
00:44:53
April
who speaking of pumped, we have, uh, oh yes.
00:44:55
Rich
Well, I have one more thing I want to add. And I think that, Coach Lord, you helped frame this really well. And i what I like is, what is this, right?
00:45:05
Rich
Like, I think people are trying to figure out, like, well, what is like what is this? You said it's not like Strava. It's not like Strava at all. They're, like, not even in the same category, except for their, like, bike, you know, online platforms.
00:45:16
Lauren
Good.
00:45:17
Rich
But beyond that, like, it's not even like Peloton, right, where you have a... you know, a a class, but all you're doing is we're going to go hard.
00:45:24
April
Instructor. Mm-hmm.
00:45:27
Rich
We're going to go, you know, we're going to have a low RPM, right? It's, it's, it's way beyond that because you're actually like, talk about like, we're like your control of the pedals, your control of a cadence. And like, we will like, we'll like make you like narrow the range that you can go first, like maybe upper, you know plus or minus 15 RPMs and then plus or minus 10 and the plus or minus five. And like, like score that, like it's something that you pay, like when you have to pay attention like that,
00:46:01
Rich
You bet you are learning like you're not like think about that like the level of mental engagement in these sessions. Like that's how you distinguish it. Like the level of mental engagement is going to be like even higher than a spin class.
00:46:17
Lauren
Mm-hmm.
00:46:18
Rich
You be learning.
00:46:19
April
Yeah. And you're going to have us there to cheer you on and to also hold you accountable.
00:46:26
Rich
Yeah.
00:46:26
April
That's a beautiful thing. The thing about this too, is we, uh, we are here to help you learn and, and also help you improve. So it's such a great opportunity. And I'll, I'll say too, as a Zwiftie,
00:46:39
April
This is exciting. Like I, I love being in Swift. I love the virtual platform, but to think of this in a way that is us like coach rich had said with that total immersion and and mental engagement, it's just upping the ante in such a great way as to you becoming a better cyclist.
00:46:59
April
So lots of great things to come with velocity. we are very, uh, very excited to share this with you all. We wouldn't put this out there if we didn't feel passionate and strong about it. So just, keep your eyes peeled. Definitely subscribe to our newsletter. Like we shared, because that's where a lot of this is going to get announced as well as our social media. So, all right. Are you all ready now for our holiday gift exchange?
00:47:25
Rich
Ready, ready, ready.
00:47:26
Lauren
Thanks.
00:47:28
April
Okay. So this is our second annual gift exchange. Myself and Rich did this last year and had a ton of fun. I do remember exquisitely, I gave him a pair of PB and J socks. So I hope we can keep the tradition alive here with some amazing gifts. I'm so glad to have you with us, coach Lauren joining us in our tradition. I'm excited to see what I got in my goodies from Santa, but I am even more excited to watch you open yours. I think the best way to do this is to round Robin together, where one of us opens one gift and then we rotate.
00:48:05
April
Is that cool with you both?
00:48:06
April
Okay, Rich, I'm going toss it to you. i would like you to go first, then Lauren and then me. So Rich, you get to pick whose gift you're going open first. Let us get this party started.
00:48:19
Rich
As I just look across the easiest reach is Lauren. So I'm just going go coach Lauren. I think that this is it right here. If not,
00:48:29
Lauren
better be two things in there.
00:48:31
Rich
I think this is going to be good.
00:48:32
Rich
i think. All right. So I've got,
00:48:34
Lauren
out.
00:48:36
Rich
Oh, I love this already. I can tell. Oh, are you kidding? This is going to be perfect down here. all right. So what am I looking at, folks? All right. The cues are, i just see i was cycling before it was, and I think it says cool.
00:48:52
Rich
and I see keep calm and bike on.
00:48:53
April
I know,
00:48:55
Rich
So it is a very well sealed. Hang on.
00:49:02
April
but
00:49:02
Rich
got this. We've got this. Hold on. We're going to. We've got the tools. No, we don't. Because you know Everybody's taking the scissors.
00:49:08
Lauren
He needs like a traveling mic. So he can be like rummaging and talking to himself.
00:49:10
April
I know. i don't
00:49:11
Rich
Oh, here we go.
00:49:13
April
yeah
00:49:15
Rich
No, this is how these podcasts have got to go, right?
00:49:17
Lauren
Yep.
00:49:18
Rich
If if it sounded polished, it would sound it would be rehearsed.
00:49:18
Lauren
All good. Mm-hmm.
00:49:22
Rich
And that's definitely the case not the case. Oh, this is just going expand beautifully, isn't it?
00:49:25
April
no We definitely don't rehearse the all of we had oh
00:49:27
Lauren
Okay.
00:49:28
Rich
Yeah, no yeah this there's no rehearsing this. Oh, look at this, guys. Look at this. For those of you who are watching the podcast on YouTube, which you should be, look look at that.
00:49:40
April
Oh, it's beautiful.
00:49:43
Rich
Like, I finally have my own blanket in the house. Like, this cyclist theme.
00:49:47
April
it is a cyclist themed blanket that Rich is holding up. It's beautiful, fluffy green.
00:49:53
Lauren
Uh-huh.
00:49:54
Rich
Perfect colors. I love the sayings. All right, here we go.
00:49:58
Rich
If you want me to listen to you talk about cycling. Born to ride. These are the phrases on here. here we go. Just one more bike, I promise.
00:50:08
April
Oh, that's a lot lie.
00:50:10
Rich
Bicycling. Oh, here we go. Here we Bicycling. there's There's no app for that. It's not true, actually.
00:50:15
Lauren
Uh-huh.
00:50:17
Lauren
That's lie. There's velocity. That's a lie.
00:50:17
April
but
00:50:20
April
There's velocity. Yep.
00:50:22
Rich
Psychopath.
00:50:24
Rich
I mean, this could go, i mean, we can make a whole podcast on this, this, this.
00:50:25
April
Yeah, that's beautiful.
00:50:28
Rich
So thank you, Coach Lord. I'm gonna put this right around my shoulders here like that. And hold, there's something else in here. Can I, should you open this too?
00:50:36
Lauren
Yeah. Yeah.
00:50:37
Rich
Okay.
00:50:37
Lauren
It came in little box. i andt I thought it would just be like you'd see it. All right. The suspense for that.
00:50:45
Rich
This is a, you know, so big things come in small packages. Let's see here. Oh, oh, a bookmark. I love bookmarks.
00:50:54
April
Oh, good choice.
00:50:56
Rich
Hold on, we're going to read this. It's got the little tassel in front of it. It's very pretty, though. I mean, for those of you who watching this, it's okay.
00:51:02
April
It's beautiful.
00:51:07
Rich
Never underestimate the difference you made. and the lives you touched. Look at that. It's a beautiful stainless steel, very high quality going in. oh should put it in the daily stoic. That's a per I'll see it every single day.
00:51:22
Lauren
You're
00:51:23
Rich
Look at that. That's beautiful. Thank you very much. This is beautiful.
00:51:25
Lauren
welcome.
00:51:28
Rich
Thank you.
00:51:29
Lauren
There
00:51:31
Rich
Stay warm, cozy, read a book, mark my place with the book.
00:51:33
Lauren
you go. All right. I'm next. I already have April open because i already i already started eating the the nuts that were in here.
00:51:39
April
yep
00:51:45
April
but
00:51:48
April
think rich ate his within 24 hours, not to call you out rich.
00:51:50
Lauren
I literally, well, I was like, I didn't open up the package and I was like, oh wait, April said I could open it and I opened it today and I was like starving leaving the gym.
00:51:51
Rich
Yeah, I think so. They won't last long.
00:51:58
Lauren
I was like, oh, I've got those notes.
00:52:01
April
Yes.
00:52:02
Rich
Oh, go.
00:52:03
April
I love the sound of the wrapping paper.
00:52:05
Lauren
I know.
00:52:05
Lauren
It's like Christmas. Oh, this is this is my favorite.
00:52:06
April
Keep that up.
00:52:12
Lauren
Grits and Greatness.
00:52:12
April
Yes.
00:52:12
April
It's a gray.
00:52:13
Lauren
It's a gray Grits and Greatness t-shirt. which for everyone, you can never have enough grit to greatness gear. should i I'll hold off on opening the card.
00:52:24
April
Yeah, yeah.
00:52:25
April
Oh! See, this is why this is so important, because we don't get each other gifts, so we need we need to take care of each other.
00:52:30
Lauren
Yeah.
00:52:33
Lauren
Ooh, wait, I literally just did a podcast and we were talking about, it was all like skincare.
00:52:34
April
Yeah.
00:52:39
Lauren
And I was like, I don't do enough to take care of my face because I've never had like, I've never had a what you facial, duh, that's what it's called. And I literally was just saying it on the podcast that I was like, I like that.
00:52:55
April
Well, i think that because you're such a advocate for wellness, I was like, this is a perfect gift for self-care.
00:53:03
Lauren
Yeah.
00:53:03
April
Enjoy the face masks. Yes.
00:53:05
Lauren
Thank you.
00:53:07
Lauren
Oh, awesome. See this? I need, like, I love having book recommendations and new books to read.
00:53:14
Rich
What's the book?
00:53:15
Lauren
Yeah. I have to say, like, Coach Rich, I got go to the bookmark because I feel like I'm always hearing book recommendations from you.
00:53:17
Rich
Oh.
00:53:21
Lauren
and I'm like a believer that like the the right book can change your life and just redirect you. So I'm super excited. This is a book. It's Courage is Calling Fortune Favors the Brave by ryan Holiday.
00:53:36
Lauren
I'm excited to start my 2026 list while doing... reading list while doing My face in my grit reading Oh my God.
00:53:45
April
face masks
00:53:48
Lauren
Wait, I have to make a post of like a face mask wearing the grits of greatness shirt. We did this book.
00:53:53
April
and eating your pecans. Yes. you
00:53:57
Rich
I'll grab my pistachios.
00:53:58
Lauren
Yes. Oh my April.
00:53:59
April
Yes.
00:54:01
Rich
And my bookmark.
00:54:01
Lauren
Oh,
00:54:02
April
You're welcome. There's a little saying there in there, uh, in the book for you to little inscription there.
00:54:09
Lauren
La, may this book open up your own courageous year and many new discoveries with it. Love April. Thank you.
00:54:17
Lauren
I'm excited, you guys. I've said this before. we're We're coming for 2026, man, the three of us.
00:54:17
April
Very welcome.
00:54:24
April
Yes.
00:54:25
Lauren
Thank you.
00:54:26
April
You're welcome. All right. I think it's only fitting that I opened Rich's gift.
00:54:31
Lauren
Yep.
00:54:32
April
So I got
00:54:33
Rich
Okay, you the only thing going to ask you guys is that you open the wrapped rectangle together at the same time.
00:54:33
April
a
00:54:43
April
Okay. So I'm gonna set that one aside.
00:54:45
Rich
So, La, you've probably just got the card, I think, and maybe a couple, i don't know, what else I've got in there. for Oh, I knew got in there. Yeah, yeah, yeah, okay.
00:54:51
Lauren
Okay. I'll open up the box. I mean, you could open up yours now. So you got your...
00:54:51
April
La, do you want to open ours together now?
00:54:57
Rich
Why don't actually, why don't you that first?
00:54:57
April
Okay. I'm gonna.
00:54:58
Rich
Do the frame, do the frame, sorry, the frame, the square thingy, the square. Yes, that guy. Let's start with that.
00:55:06
April
Okay.
00:55:07
Lauren
So, this one?
00:55:09
April
All right, here we go.
00:55:10
Lauren
Okay.
00:55:10
April
Yep. Here we go.
00:55:11
Rich
Yeah, it looks like yours is already partly open.
00:55:15
Lauren
I just opened the box.
00:55:17
Rich
There you go.
00:55:19
Lauren
Okay.
00:55:22
April
Ooh. What?
00:55:26
April
Oh! I can... Okay.
00:55:30
April
Yes.
00:55:30
Rich
So there's a, do you have a little picture in there too, La?
00:55:34
April
Yes. This is so good. mo wow.
00:55:40
Lauren
do I it.
00:55:41
April
I'll wait until Lauren pulls hers up, but...
00:55:43
Lauren
in the box.
00:55:44
Rich
is your Is there a piece of, there should be a piece of paper in there folded behind the frame?
00:55:49
Lauren
i don't use a bit
00:55:50
Rich
No?
00:55:51
April
Well, here you can see.
00:55:51
Rich
In the box? In the box?
00:55:53
April
Let
00:55:54
Lauren
see but all
00:55:55
Rich
Should be in the box maybe then.
00:55:56
Lauren
is it i got it it's in the box
00:55:57
April
me put this down. Oh, good.
00:56:00
Rich
So this is my daughter who works at the Denver Zoo, who, that elephant created those grit to greatness, green kiss kiss kissy faces, if you will.
00:56:10
April
Wow.
00:56:13
Lauren
Oh my God.
00:56:14
Rich
Those are trunk prints
00:56:15
April
Aww.
00:56:17
April
I love it it.
00:56:17
Rich
for you guys.
00:56:18
April
Mine looks like a heart too.
00:56:20
Lauren
Oh, that's what it it does. And then I was like, it's a heart. It's a bike saddle. Oh
00:56:25
April
Yeah.
00:56:26
April
Oh. Oh. but
00:56:27
Lauren
my God.
00:56:28
Rich
Those are one of a kind.
00:56:28
Lauren
Oh
00:56:29
Rich
And I just sent you a a picture about the artist too.
00:56:29
April
yeah
00:56:35
Rich
So you can learn learn a little bit about Baylor, who is 15 years old. His birthday is May 4th.
00:56:39
Lauren
my God.
00:56:41
Rich
He was born in the Houston Zoo. His favorite fruit is bread. and a fun fact is he has a song written about him.
00:56:52
Lauren
Oh my God.
00:56:52
Rich
So.
00:56:54
Lauren
I love this.
00:56:54
April
He's precious.
00:56:56
April
I can see his trunk print. Like now that I see.
00:56:59
Rich
Yeah.
00:56:59
Lauren
Yeah.
00:57:00
April
Yeah. That is so cool. That is so cool.
00:57:02
Lauren
and know. It's funny because I see a heart also. I see.
00:57:05
April
Yeah.
00:57:06
Rich
Yeah.
00:57:06
Lauren
Yeah. I love that.
00:57:10
April
Oh, this is just great. This is a, this is a big one.
00:57:11
Lauren
i'm like know. For anyone that's... There's the elephant. Aw. Aw. Aw.
00:57:19
Rich
Yeah.
00:57:19
April
Baylor. Thank you, Baylor. Thank you, Morgan.
00:57:21
Lauren
Oh my God.
00:57:23
Rich
Yeah, we had fun conspiring on that one.
00:57:23
April
Thank you, Rich.
00:57:25
Lauren
Yes.
00:57:25
April
Yeah.
00:57:25
Rich
All right, now the rest of the stuff in there is for fun.
00:57:27
Lauren
Thank
00:57:28
April
OK, all right.
00:57:29
Rich
Go nuts.
00:57:29
April
So here we go. I got a miss Merry Christmas bag, and I'm pulling pull out my items one at a time here. So I'm trying to get this as a...
00:57:39
Lauren
you.
00:57:40
Rich
Yeah, rattle it around.
00:57:42
April
a All right, here we go. Ooh, it is a 303 tote. yes Yes. And get this rich.
00:57:53
April
It smells like evergreen pine needles. And actually I'm like, Holy smokes, you pack the tree with this too. it's awesome.
00:58:04
April
Okay. Good start here. Good start. And Oh, I love it. This is a, I think this is kind of oh talk me through this rich.
00:58:15
Rich
It is just a so here's, here's the fun story behind this.
00:58:19
April
It's bikes. Yes.
00:58:21
Lauren
All right.
00:58:21
Rich
have have it Yes.
00:58:22
Rich
It's just a, it's a, it's just a towel with with bikes on it.
00:58:25
April
Yeah. it was like it's it's It's like a dish towel with amazing bikes on it. Yes.
00:58:30
Rich
Exactly. Exactly.
00:58:31
April
What's the fun story? Tell me the fun story.
00:58:34
Rich
I mean, guys, when your were kids ever go to like the den yeah were you were kids, you ever go to the dentist and they had like the treasure chest that you get to pull a little toy out of, right?
00:58:36
April
It's banana seats.
00:58:42
April
Yes.
00:58:44
Rich
These are coming out of the 303 treasure chest. I have a couple of totes of stuff that are...
00:58:48
April
oh Oh, yeah, this smells like evergreen as well.
00:58:49
Lauren
I
00:58:52
April
It's such a nice smell.
00:58:54
Rich
There was probably a wreath in there somewhere or something, you know?
00:58:56
April
Yeah. All right, here we go. Yes, I am already pulling this out. These are beautiful. Green.
00:59:06
Rich
Those are going to go with your kit when we are teaching classes and when we are racing, like, holy highlighters, Batman.
00:59:07
April
Oh, my god.
00:59:16
Rich
the The green.
00:59:16
April
Not only that, you believe I'm a strong cyclist because look at the length on these things.
00:59:21
Rich
i know, right? they're they're bright.
00:59:22
Lauren
I was just wondering how it was.
00:59:23
Rich
and Yeah.
00:59:24
April
Yeah, these could arm warm. Like, these just could arm warm. Like, this is the length of my arm right here. I love it. All right, I got, oh this is where the wonderful smell is coming from.
00:59:38
April
It's a candle.
00:59:42
April
and the candle did its trick everybody it's a delicious Christmas Noel candle it smells like an evergreen wreath that is perfect thank you Rich thank you and I've got my card I'm gonna read my card later okay
00:59:49
Lauren
Mm-hmm.
00:59:52
Lauren
<unk>
00:59:56
Rich
Okay. Sounds good.
00:59:58
Rich
You can read it now too, if you want to.
00:59:58
April
all right yeah I didn't know if it was too personal but
00:59:59
Rich
It's you know good for the audience. There's nothing, you know.
01:00:04
Rich
No, no, no. yeah i'm not going to try to make you cry on the podcast.
01:00:10
April
April and Peter, and it is a lovely Christmas hats. different I mean, you know me so well, man. I love this. Very Nordic kitsch. All right.
01:00:23
April
Whoops. My card for crush your goals. Fear is boring. I love this.
01:00:29
Lauren
Mm-hmm.
01:00:29
April
Courage, everyone. That is the theme here. April and Peter, I hope this holiday season brings you as much joy as our friendship brings me. You are you are one once in a lifetime friends, Merry Christmas, happy new year and Godspeed above all. Uh, be gritty.
01:00:48
April
Thank you, rich. Thank you, rich.
01:00:50
Rich
You're welcome. All right.
01:00:52
April
Oh, again, my gritch heart is going to explode
01:00:55
Rich
All
01:00:58
April
back to you, my friend.
01:01:00
Rich
right, me?
01:01:01
Lauren
Yep.
01:01:01
April
Yep.
01:01:02
Rich
okay All right.
01:01:05
Rich
All right. You did a proper wrapping here, so I get to do a proper tearing of the of the packages.
01:01:09
April
Oh, good. Tear it up.
01:01:11
Rich
We're gonna, oh yeah, so we're gonna like, oh man, they're so well taped. It's like Fort Knox. I mean, like, how am I gonna break into this?
01:01:19
Rich
Like, and I wanna do like the whole like, you know, kid on Christmas morning, rip it you know, rip it off as fast as I can.
01:01:24
April
yes
01:01:25
Rich
Okay, we've got
01:01:27
Rich
zebra pens, zebra pens.
01:01:30
April
Yep. For your writing, writing and reading for pleasure.
01:01:31
Rich
There's a, okay. Okay, I know this has got a theme. This is going to be the start of something. I'm to open the card in a minute.
01:01:42
April
Okay.
01:01:42
Rich
Should do this next?
01:01:44
April
Yes.
01:01:46
Rich
And then there's this.
01:01:48
April
Do the moose. Yep. Moose wrapping.
01:01:51
Rich
Moose wrapping. Okay, look at that. Moose wrapping. There's actually elephants in here too, I think. Oh, no, those are just the antlers. Antlers.
01:02:00
Rich
anlers
01:02:05
Rich
Okay. Oh my goodness. All right. Hold on a second. Dare to lead. Ooh.
01:02:09
April
Yes.
01:02:11
Rich
Thank you.
01:02:12
April
Yeah. I've loved you an inscription in there too, rich.
01:02:15
Rich
and we go. PB, this look, oh yeah. This book was foundational to my leadership journey and I hope you find it equally inspiring. Cheers to another great year. Jelly.
01:02:27
Rich
And...
01:02:28
April
Yep, exactly. We didn't plan this.
01:02:30
Lauren
No, we do not.
01:02:31
April
We did not plan this.
01:02:31
Rich
You guys, you lie, you lie.
01:02:32
April
Yeah.
01:02:35
Rich
and Christmas trees, here we go Opening up, it's a little softer.
01:02:41
Rich
wanna see if it's like gray.
01:02:44
April
yeah
01:02:45
Rich
Gray? Oh, it's gray.
01:02:51
Rich
Okay, oh, this is awesome. I really do need a grit to greatness tea for every day of the week, honestly.
01:02:58
April
Yes, you do.
01:02:59
Rich
and this
01:02:59
April
You do. Uh,
01:03:00
Rich
This fabric is the bomb.
01:03:03
April
huh.
01:03:04
Rich
Thank you.
01:03:05
April
You're welcome. And that's between the three of us there. So we can rock the gray.
01:03:09
Lauren
so
01:03:09
Rich
Oh, nobody has the gray.
01:03:11
April
Yes.
01:03:13
Rich
Thank you. Thank you, thank you, thank you.
01:03:14
April
Yeah.
01:03:16
April
You're very welcome.
01:03:17
Rich
and there's a card.
01:03:18
Lauren
Oh, do your card.
01:03:20
Rich
Can I do the card.
01:03:21
April
Yes, you can do the card law.
01:03:23
Rich
Okay, here we go.
01:03:24
April
You could do the card too.
01:03:25
Lauren
Okay.
01:03:26
Rich
Okay, here we go card.
01:03:29
Rich
To the source family wishing you all a spectacular Christmas and happy new year from spill these Thank you.
01:03:35
April
Yes, you're welcome.
01:03:37
Rich
of the quality of that card. All right. Stay warm here.
01:03:41
Lauren
All right.
01:03:42
April
I know
01:03:44
Lauren
I'll do April's card because I didn't do it before. So, La, wishing you a spectacular Christmas and the brightest new year yet. Much love, April and Peter. Tell Peter I said thank you.
01:03:55
April
Yes, I will.
01:03:56
Lauren
And then he better be ready to meet me in 2026 in the All right.
01:03:59
April
Oh, he's ready. He's ready to spoil you rotten. He is a fabulous cook.
01:04:06
Lauren
Oh, oh, I'm a fabulous eater.
01:04:11
April
I was hoping you were going to say that.
01:04:12
Rich
well you I won't let i won't let Peter down.
01:04:14
April
Yeah. Yeah. We're bringing the appetite.
01:04:18
Lauren
I promise. i you know i was I was raised, my my Nana LaFosse, she used to always like be like, just eat one more for me. And so I was always like, absolutely for you, I'll do it.
01:04:27
April
Yes.
01:04:31
Lauren
So, all right. All right, from Rich, I've got crush your goals. Heck yeah. Great people do things before they are ready. They do things before they know they can do it.
01:04:45
Lauren
Doing what you're afraid of, getting out of your comfort zone, taking risks. That's what life is. I love that.
01:04:53
April
Mm.
01:04:53
Lauren
That's like super duper fitting to where the second half of 2025 was for me and where we're going right now. So this is like, this extremely resonates with me, Rich.
01:05:05
Lauren
Thank you.
01:05:06
Rich
It was fun to go go through the whole deck for both of you and like find the message that are like, oh yeah, that's the message.
01:05:09
Lauren
Yeah.
01:05:13
Lauren
Yes. And then I'll read the card. Lauren, having you join our Grit to Greatness team has been the greatest gift this year. Merry Christmas and Happy New Year. Let's make 2026 the best year yet.
01:05:25
Lauren
Amen, my friend. Amen to that. All right. So let's see what I get from the the bags. Let's see. All right.
01:05:37
Lauren
Oh, i was gonna, these better also be long socks.
01:05:42
April
Yes.
01:05:42
Rich
We all have, I bought three of them. There's a pair.
01:05:45
Lauren
Oh yeah.
01:05:45
April
Yes.
01:05:46
Rich
we we all have the exact same pair. So when we show up at race day at the end of our camp, holy, holy highlighters.
01:05:52
April
This is what we're doing.
01:05:53
Lauren
Heck freaking yeah.
01:05:54
April
We're rocking.
01:05:55
Rich
Watch out.
01:05:56
Lauren
Oh, love it. I love bright, look at me stuff.
01:05:56
April
Watch out Batman.
01:06:02
Lauren
And I got my candle.
01:06:05
April
Doesn't it smell like a wreath?
01:06:06
Lauren
It does. It smells like Christmas.
01:06:08
April
Evergreen.
01:06:08
Lauren
Yes, it's perfect.
01:06:09
April
Oh.
01:06:09
Rich
Just going to just...
01:06:10
Lauren
Thank you so much, Rich.
01:06:11
Rich
Warm the place up. Awesome.
01:06:12
Lauren
Thank you.
01:06:12
April
Mm-hmm.
01:06:13
Rich
home Yeah, you're home warming as well, I guess, huh?
01:06:15
Lauren
Yeah.
01:06:16
Lauren
Yeah.
01:06:16
April
Oh yeah.
01:06:17
Rich
yeah keep the keep the Keep the heat down, but the the candle's on high.
01:06:22
April
Yeah.
01:06:23
Lauren
Layering on the socks.
01:06:24
Rich
mr
01:06:25
Lauren
it Thank you so much.
01:06:28
Rich
That was a blast, guys.
01:06:30
April
Oh, we got, we still got, I got one more.
01:06:31
Rich
What a year.
01:06:32
Lauren
Thank you.
01:06:33
Rich
oh oh god Oh, yes, that's right.
01:06:33
April
i got, yeah. Yeah. Lauren. Yes. So Lauren, do you have a preference for how I open these?
01:06:37
Lauren
knowt even Oh, yeah but I'm sorry that you guys, the only wrapping you get to open is Amazon. Oh, there
01:06:45
April
Hey, no, that's okay. It still sounds amazing on the microphone.
01:06:49
Lauren
there we go.
01:06:49
April
All right.
01:06:50
Lauren
So you guys that are just wrapping paper.
01:06:50
April
all right I'm going to,
01:06:54
April
I am going to open the box first.
01:06:56
Lauren
Okay.
01:07:05
April
okay. Yep. This is me. All right. So we got a lovely watercolor kit right here and I am stoked. This is like a travel size kit.
01:07:16
Lauren
It's open. it Yeah, there should be like a little mini thing i think in there too.
01:07:16
April
This is perfect.
01:07:18
April
Yeah.
01:07:22
April
Oh yes. Yeah. You, you did it. You just perfect. oh
01:07:28
April
a full on range. of colors. That is awesome. Awesome. I, yeah, thank you, Lauren.
01:07:37
Lauren
Mm-hmm.
01:07:37
April
And it doesn't, it doesn't end there.
01:07:40
April
So gonna pull these all out right here. We have, I know I'm so excited.
01:07:45
Rich
She looks like a little girl, like like just like out of her mind, like, with you know,
01:07:50
April
This is a watercolor pen. Like a, oh my gosh, I've been wanting to try this.
01:07:54
Lauren
Mm-hmm.
01:07:56
April
Okay. All right. I'm getting it now. I am getting it now. So we've got the full color kit. We've got a watercolor pen and we have a painting notebook. So this looks about the size, a little bit bigger than a post-it, but this is, this is excellent. Lauren.
01:08:15
Lauren
It's like a little mini thing so you could do watercolors on the road.
01:08:18
April
I can bring it with me to work too. This is excellent. I love this. And then I have a little, what looks to be a little easel.
01:08:27
Lauren
Yeah.
01:08:28
April
Oh my gosh.
01:08:32
April
Oh, I can't wait. I'm going to set this up and I'll post this as a picture with it all set up. This is perfect. Thank you so much, Lauren.
01:08:40
Lauren
I was like, how small is this little easel going to be?
01:08:41
April
Oh,
01:08:42
Lauren
Yeah.
01:08:43
April
i I can't, i I'm seeing it in my mind's eye how this is supposed to go.
01:08:43
Lauren
Yeah.
01:08:49
April
And that's what I mean. going to set it up and you can, I'll put some little paint in there too. This is so awesome.
Holiday Gift Exchange & Closing Remarks
01:08:55
April
Oh, okay. Slam dunk on the first gift. Let's see what the second one has.
01:08:59
April
I'm pretty sure it's going to be just as amazing.
01:09:01
Rich
slam slam dunk
01:09:03
April
yeah Going back to our nuggets theme. Yep. All right.
01:09:08
April
Ooh, it's a foot.
01:09:11
Lauren
There better be something else there. Hold on. That better open up. I always get a...
01:09:17
April
It's, it's.
01:09:18
Lauren
Oh, go ahead.
01:09:20
April
No, you go ahead, Lauren. were you going to say?
01:09:21
Lauren
When I was waiting for Spain, i was like rushing.
01:09:22
April
I'm opening it.
01:09:24
Lauren
I ordered... Coach K told me to order like sleeves for my arms in case it it was cold. And when the delivery came from Amazon, it was like winter gloves.
01:09:35
Lauren
And was like, what the heck? So now I always get nervous. Is it said the right thing?
01:09:41
April
Oh, I love it. It's actually, so it came in a box with a foot on it. So that's what the foot reference is. So it is it's mountain biking socks.
01:09:50
Lauren
Okay, good. Okay.
01:09:54
Rich
There you go.
01:09:54
April
Let's say, oh my gosh, this is how I roll on the foot. This is so good. This is, again, this is mountain biker, like,
01:10:05
April
cottage core right here. this is going to be great, Lauren. Thank you so much. I love it. I love it so much. the
01:10:13
Rich
looked like they match your sweater.
01:10:13
April
you guys.
01:10:14
Rich
I think you should put them on right now.
01:10:15
April
Yeah. Yeah. They, they are fabulous.
01:10:17
Rich
They really do.
01:10:18
April
Yes.
01:10:19
Lauren
yeah
01:10:20
April
I'm actually going to, I'm going for a ride tomorrow. So these are going to accompany me on my ride tomorrow outside. I'm so excited.
01:10:28
April
Oh, wow. So Merry Christmas, both of you.
01:10:32
Lauren
Merry Christmas.
01:10:34
Lauren
This is...
01:10:34
April
That was our, uh, oh, thank you.
01:10:34
Rich
Merry Christmas to you guys.
01:10:37
Lauren
Yeah.
01:10:38
April
That was our second annual holiday gift exchange.
01:10:38
Lauren
I see.
01:10:42
Lauren
I love that. We hurt from smiling so much. Yeah.
01:10:47
Rich
Well, folks, thanks for spending some time by the fire with us. Thanks for spending your holidays with us and your year. We are so glad that you are with us.
01:10:58
Rich
If you've enjoyed this episode, please follow us at Instagram at Grit2GreatnessEndurance. And leave us a rating and a review on Apple or YouTube. It helps us reach more athletes like you. Stay gritty, train smart, and keep chasing greatness. We will see you next week.