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Meet Coach Lauren Brown
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#502 Meet Coach Lauren Brown
Welcome
Welcome to Episode #502 of the 303 Endurance Podcast. We're your hosts Coaches Rich Soares and April Spilde. Thanks for joining us for another week of news, coaching tips and discussion.
We are back after being away at USAT Nationals in Milwaukee and TriDot Pool School in Tempe, Arizona.
April, how was it coaching swimming on the Sun?
Rich, I might as well be walking on the sun, LOL! I remember I texted you and Coach La that I was living in Satan’s butthole the past couple of days. I thought I was going to melt a couple of times. But seriously, even though it was hellfire hot, I had an incredible time and I can’t wait to unpack that later in the show.
Show Sponsor: UCAN
UCAN created LIVSTEADY as an alternative to sugar based nutrition products. LIVSTEADY was purposefully designed to work with your body, delivering long-lasting energy you can feel. Whether UCAN Energy Powders, Bars or Gels, LIVSTEADY's unique time-release profile allows your body to access energy consistently throughout the day, unlocking your natural ability to finish stronger and recover more quickly!
In Today's Show
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Announcements and News: Rich
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Ask A Coach: Who is Coach Lauren Brown?
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Get Gritty Tip: 66-Day Habit Challenge–My pull-up adventure!
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TriDot Workout of the Week: Orientation Swim
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Fun Segment: Triathlon Hot Takes Debate
Announcements and News:
Our Announcements are supported by VESPA Power today.
Vespa Power Endurance helps you tap into steady, clean energy—so you stay strong, focused, and in the zone longer. Vespa is not fuel, but a metabolic catalyst that shifts your body to use more fat and less glycogen as your fuel source. Vespa comes in CV-25, Junior and Concentrate.
Less sugar. Higher performance. Faster recovery.
Home of Vespa Power Products | Optimizing Your Fat Metabolism
Use discount code - 303endurance20
TriDot Pool School Tempe, AZ Update:
We had another super successful weekend at TPS Tempe! 20 athletes dedicated 8 hours of their time to learning FASST and honing their Functional Freestyle. We had an improvement rate 15% across the board. Coach Dennis Hetland and I had the privilege of running Lane 3 – Aim High! – and we say remarkable results in both dropping stroke counts and smashing the 100-yard benchmark.
I want to give a special shout-out to Coach Gene Deyoe who was in my lane. Coach Gene dropped two strokes from his 25-yard distance, and 11 seconds off his 100-yard time! He had such a great attitude and always appreciated the feedback we gave. He was a joy to coach.
Second, we had Jay Camp, Coach Chad Rolf’s athlete, in our lane and he was a hoot to work with! I especially enjoyed his dry sense of humor–very much like Coach Chad. He was also very receptive to feedback and his results showed how much work he put into his Functional Freestyle. He reduced his stroke count by 4 for 25 yards which is massive! Think about all that energy he will save because of his efficiency in the water! Get this, he shaved 29 seconds off his 100-yard benchmark. I was blown away by his improvements. He winked at me and told me not to tell his coach, which I promptly did LOL! Can
Recommended
Transcript
Overcoming Fear in Triathlon
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I started to feel like I needed something a little bit more challenging.
00:00:03
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And I always felt like I was looking, you know, they kind of split you up.
00:00:06
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When you're doing the duathlon, you go to the road and then you're doing the triathlon, the masses go to the water.
00:00:12
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And I always felt like,
00:00:14
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man, it seems like there's a lot more fun on the other side of my fear,
Welcome to Episode 502
00:00:19
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right?
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I was like, get over your fear.
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Welcome everybody to your 303 Endurance Podcast.
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Aloha everybody, get ready for your 303 Endurance Podcast.
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Woo!
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Welcome to episode 502 of the 303 Endurance Podcast.
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We're your hosts, coaches Rich Soares and April Spilde.
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Thanks for joining us for another week of news, coaching tips, and discussion.
USAT Nationals Recap and Guest Introduction
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We are back after being away at USAT Nationals in Milwaukee and TriDot Pool School in Tempe, Arizona.
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We have a very special guest joining us today, Coach Lauren Brown.
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She is joining our Grit to Greatness team.
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We're going to be talking to her and getting to meet Coach Lauren.
Coaching in Extreme Heat
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And April, how was it coaching swimming on the sun last weekend?
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Rich, I might as well be walking on the sun.
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I remember I texted you and coach Lauren that I was living in Satan's butthole.
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the past couple of days.
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So yeah, there were some times I thought I was going to melt, but seriously, even though it was pure hellfire hot, I really did have an incredible time and I'm looking forward to unpacking that later in the show.
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That's awesome.
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I can't wait to hear about that.
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I mean, I'm glad that it was you that was there and not me in a way.
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even though I have my own set of troubles in Milwaukee.
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Hey, Coach Lauren, I want folks to hear your voice.
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Welcome to our show.
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We're really glad to have you here with us.
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Just introduce yourself real quick.
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Thank you.
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Well, first, thank you so much for having me on the podcast.
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And I am so like over the moon, excited and thankful to be a part of the team with Grit to Greatness.
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And really, I mean,
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The athletes, the community, all of it is so amazing.
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And it's been a very short little blip in time.
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So I can't wait to see what's to come with all of it.
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That's awesome.
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Well, we're glad that you're here with us.
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We're going to do a lot more talking here a little later in the show.
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I want you to talk about some of the athletes that they're coming over to.
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So we'll get to that here in just a little bit.
Vespa Energy Products Discovery
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Before we get rolling too far here, let's give a shout out to our show sponsor, Generation You Can.
00:02:44
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You Can created Live Steady as an alternative to sugar-based nutrition products.
00:02:48
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Live Steady was purposely designed to work with your body, delivering long-lasting energy that you can feel.
00:02:53
Speaker
Whether it's You Can Energy powders, bars, or gels, Live Steady's unique time-release profile allows your body to access energy consistently throughout your day, unlocking your natural ability to finish stronger and recover more quickly.
00:03:06
Speaker
And in today's show, we have our announcements and news brought to you by Rich.
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We're going to go into our Ask a Coach featuring our amazing coach, Lauren Brown.
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And then I'm going to bring you a Get Gritty tip on how to do a 66-day habit challenge.
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Rich is going to bring home with the tri-dot workout of the week.
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And then I have a special fun segment just for you, Rich, called Triathlon Hot Takes Debate.
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So I can't wait to unravel that a little bit.
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Well, I am hoping that we can rope Coach Lauren in on that too.
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For sure.
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If she wants to bring the heat, let's do it.
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I love it.
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I'm all for it.
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Triple threat.
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Awesome.
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I love that.
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All right.
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Well, before we get into our announcements and news that by, by the way, is sponsored by Vespa power.
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And we are excited to be a partner of Vespa power.
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Vespa power endurance helps you tap into steady, clean energy.
00:04:06
Speaker
So you stay strong, focused and in the zone longer.
00:04:08
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Vespa is not fuel, but it's a metabolic catalyst that shifts your body to use more fat and less glycogen for your fuel source.
00:04:15
Speaker
Vespa comes in the CV 25 junior and concentrate and, uh,
00:04:20
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There is a link here in the show notes.
00:04:22
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If you are a first-time customer, you can use 303 Endurance 20 to get 20% off of anything in your cart.
00:04:30
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And I got to tell you this, this is the funniest thing.
00:04:33
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I'm having this conversation with my brother today.
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And I want to share with him Vespa because I'm so excited about the product.
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And I show it to him.
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I'm like, have you ever, I bet you've never seen this or heard of this.
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He's like, oh no, I have.
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I use it.
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I'm like, it's doubtful.
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I mean, this is like a pretty new product.
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You know, it's barely distributed here in the United States, let alone in Japan.
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And so I'm like, are you like, I'm like, you must be thinking of a different product.
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He's like, no, I think it's Vespa.
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He's like, so he looks it up on his phone and he shows me he's been using a product like it.
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It's like a gel, but it's the same kind of wasp or hornet extract that is just for a different product called Vespa in Japan.
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Wow.
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A doppelganger.
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A doppelganger.
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It's awesome.
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Somebody better call Peter.
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Cause I'm going to share it with them.
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I want them to see it.
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Yeah.
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That's cool.
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You sent it to me and I was like, wait a minute.
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What?
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That's not, that's not Peter's Vespa.
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Yeah.
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But like, I was like, you know, you're my younger brother.
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Surely you're mistaken.
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How can you?
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Yeah.
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What are you talking about?
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You don't know what you're talking about.
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Yeah.
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Anyway, brotherly moment.
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April, tell us about TriDot Pool School in Tempe.
TriDot Pool School Success
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Okay.
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Well, it was a super successful weekend.
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We had 20 athletes that dedicated eight hours of their time to learning fast, honing their functional freestyle.
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Rich, we had an improvement rate of 15% across the board.
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It was amazing.
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Coach Dennis Hetland and I had the privilege of running lane three.
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We called it aim high force, Air Force roots.
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Love it.
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And yeah, and we actually had some within our lane as well.
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We had some remarkable results in both dropping stroke counts.
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and smashing the 100 yard benchmark.
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So I want to take a moment just to give two special shout outs.
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One to coach Gene Dayu, who was in my lane.
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Coach Gene is also coached by coach Kurt Madden.
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So I got to share his results with coach K. Gene dropped two strokes from his 25 yard distance and 11 seconds off his 100 yard time.
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And he had an incredible attitude the entire time.
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He was very open to feedback.
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And he honestly was a joy to coach.
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A lot of fun.
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And then we had Jay Camp, who is Chad, coach Chad Rolfe's athlete.
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He had the driest sense of humor.
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And it actually like made the lane so much fun.
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Like, you know how it can be stressful to try and learn these things from the ground up, right?
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But he just kept it so fun with his sense of humor and
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Chad and I would actually exchange dad jokes with one another because Chad was also on deck and we'd bring Jay in and it was just like, it was the three stooges.
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So he was great.
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He ended up reducing his stroke count by four, which is incredible.
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If you think about that from a distance of 25 yards and how great
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how much energy he's saving because of his efficiency in the water.
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And he shaved 29 seconds off his 100 yard benchmark.
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So just blown away by all of the improvements.
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He even winked at me and told me not to tell his coach, which I promptly did.
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So I can't wait to hear how his new zones are treating him after that incredible improvement.
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I know Chad is very happy too.
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And the last thing I'll share is that even though it was hotter than hell on deck, we had the best lifeguards I've ever worked
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with, they would come around every 20 minutes or so with buckets of water, cold water, and they'd have rags in there and they'd give them, give us all a fresh rag to put on our necks, put on our heads.
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And it was just like immediate relief.
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And it honestly, I think it kept me from being a heat casualty on that car.
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114 degrees is nothing to mess with.
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So I just wanted to say thank you to the McClintock pool lifeguards for coming in clutch last weekend.
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Definitely made our pool school a huge success.
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That's awesome.
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Congratulations.
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And it was really cool to see all of you out there on deck.
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Yeah.
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Brian like eggs on the frying pan.
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It was awesome.
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Yeah.
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Thanks, Rich.
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But it's a dry heat.
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Yes.
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It's like an oven.
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It's honestly like your Brandy, Coach Brandy made a really good point.
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She said, if you were to step and open an oven door, right, and you feel that blast of heat, you might feel like you're back in Arizona.
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That's how it felt to be.
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Right.
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Yeah.
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Well, in contrast to the dry heat of Arizona, we had the hot and humidity of Milwaukee.
Milwaukee USAT Nationals Highlights
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So quick update here on USAT Nationals.
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It was back in Milwaukee this year.
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It is both the Olympic and the Sprint Distance National Championship.
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There were thousands of athletes there in the city to compete.
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It was great.
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I mean, the place was just, I mean, just triathlon takes over that city for the weekend.
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Big highlights.
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Friday, there was an open water swim competition.
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In Lake Michigan in the morning, there was a orientation swim around noon on Friday.
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And then Saturday was the Olympic distance race, a 1500 meter swim, 40K bike, 10K run.
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And it's a very scenic, scenic course.
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The swim is really kind of unique because you get to go under a tunnel, under a bridge.
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And, you know, it's just kind of a fun meandering course.
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The, uh, the bike has the feature of the, um, uh, Milwaukee's scenic lakefront and the Daniel home memorial bridge, which is pretty, it's not super steep.
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It's not like Pike's peak or anything like that, but it's a nice steady climb and you feel, you know, you're climbing.
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And then by the time we got to the run, I mean, I got to tell you, this Olympic distance run looked more like an Ironman run.
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There were so many people walking that were just wiped out from the, from the wind and the heat and the humidity.
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So anyway, really grateful to be, uh, to be able to race.
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I actually ended up getting stitches the night before because I cut my, my, my ankle on my big ring and I
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They patched me up.
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I was able to race.
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Didn't affect me at all.
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The humidity affected me a lot more than the stitches did.
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And then, unfortunately, on Sunday, the sprint distance and the para triathlon championship both canceled due to overnight heavy rain, as people have heard.
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You know, it's unfortunate, really sad for the neighborhood there or the folks that live there.
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You know, public safety resources just, you know, that's where they needed to be, helping people that were experiencing flooding and emergency situations.
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And unfortunately, especially the para-athletes, I was really hoping that they could have raised.
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But one of the other highlights that I was really excited to be able to attend was the
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the Celebration of Sport Gala and Hall of Fame induction for 2025.
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And there were five inductees, Colleen Cannon, 1984 Nice World Champion and founder of Women's Quest, Graham Frazier, race producer and visionary behind Ironman North America, Ellen Hart, 18-time World Age Group Champion and Ironman podium regular.
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She lives here in Colorado.
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And actually, we've had her on the podcast before.
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And then Paul Martin,
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uh, para, para triathlon legend and author who turned adversity into triumph and Kenny Sousa duathlon pioneer and charismatic ambassador of the sport.
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He was also a training partner and roommate of Mark Allen.
00:12:35
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Get out.
00:12:36
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No, it really, it was amazing.
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Like, you're like, all these guys have known each other.
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All these, you know, and women obviously have known each other for decades.
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It was like, you know, high school reunion.
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I've got Paula Newby, Frazier and Bob Babbitt sitting like right in front of me during the award ceremony.
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And I got to see Mark.
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I got to hang out with Mark for a little bit.
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It was funny.
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I came in and I went up to the bar just to get a drink.
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And all of a sudden somebody came up behind me and said, careful, your coach is watching.
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I thought that was pretty funny.
00:13:14
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Yeah.
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So anyway, Milwaukee, once again, one of the favorite places to do, to do a, to host a USA triathlon championship scenic, you know, and of course we had some weather stuff this year, but I'm excited to be back there next year.
00:13:29
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And I'm hoping, April and Lauren, that you guys could both be there too.
Coach Lauren Brown Joins Grit to Greatness
00:13:34
Speaker
Yes.
00:13:35
Speaker
And with that, let's welcome Coach Lauren Brown.
00:13:37
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We're excited to have Coach Lauren Brown joining Grit to Greatness coaching team as an ambassador program manager.
00:13:42
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We're going to get to know Coach Lauren in a moment, but I'm going to take a minute to let her introduce some of her Grit to Greatness team members that are coming over from her program.
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Yes.
00:13:54
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So I am, again, so thankful that I have teammates who are on board and excited to be a part of Grit to Greatness.
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I will say the athletes that I spoke with, they were so excited to be able to meet both you, Coach April, Coach Rich, and the team.
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So I can't wait for that to happen.
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I have joining Grit to Greatness, Varon Thornhill.
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She has been training with me for years.
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quite a while now.
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We actually go way back to 2010 with our, we used to work together at the gym.
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So we have our personal training background together.
00:14:32
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And I, which I'll share a little bit more when we talk about the ambassador program, my goal is always to grow the sport.
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I'm always, you know,
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If I can do it, anyone can do it.
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If, you know, I really believe that anyone, if they want, can get involved in multi-sport at some capacity.
00:14:48
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So Varane was one of the first people that I was like, you're doing a duathlon with me.
00:14:53
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So she came on board in 2019, started doing duathlons.
00:14:57
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And I was like, all right, you got that done.
00:15:01
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it's time for you to switch and try a triathlon.
00:15:03
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And she's been a real trooper with getting uncomfortable, proving again, she has her background was originally in bodybuilding and she wasn't sure if this was a space for her.
00:15:15
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And I really, it's, it's transformed her and it's been amazing and an honor to be able to be a part of that journey for her.
00:15:24
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And then
00:15:25
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I also have Kristin Keen coming on board.
00:15:29
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She and I have been working together relatively recently.
00:15:34
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And again, it's just...
00:15:38
Speaker
Working closely with athletes is a reminder of how amazing this sport is.
00:15:43
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Her life can be, you know, like all of ours, right?
00:15:47
Speaker
Up, down, left, right, so many different things going on.
00:15:50
Speaker
And she really is somebody that has that grit and determination.
00:15:57
Speaker
And she's going to be racing, right?
00:16:00
Speaker
September 28th, she'll be racing.
00:16:03
Speaker
And I just, I said, it's my birthday that day too.
00:16:06
Speaker
I'm like, that's like the best birthday gift to be able to track her and her progress.
00:16:11
Speaker
And then Laura Applebaum will be also, or is coming on board with us.
00:16:16
Speaker
And she's actually racing,
00:16:18
Speaker
the end of this month, August, her first Olympic distance, and then she'll be racing her first 70.3 in December at La Quinta.
00:16:26
Speaker
So really amazing athletes coming to the team that I really, I can't wait for you guys to meet them as well.
00:16:34
Speaker
So we can't wait to meet Laura, Kristen and Varon.
00:16:39
Speaker
Varon.
00:16:40
Speaker
Varon.
00:16:41
Speaker
Yeah.
00:16:42
Speaker
Welcome to Team Grit to Greatness.
00:16:44
Speaker
This is absolutely where you belong.
00:16:46
Speaker
We are so happy to have you on our team.
00:16:50
Speaker
Thank you, guys.
00:16:52
Speaker
And, you know, we should make a habit of every time we get a new team member, giving them an introduction, right?
00:16:59
Speaker
And letting the world know that they're on our team.
00:17:01
Speaker
You know, and I was thinking about that, you know, and I was thinking, like, how far back should we go to, like, you know, like, you know, welcome new members.
00:17:11
Speaker
I have two athletes who have recently, fairly recently joined.
00:17:14
Speaker
I might give them a quick shout out here.
00:17:16
Speaker
But then, you know, I was thinking, guys, it would be nice to...
Inspirational Athlete Stories
00:17:20
Speaker
go back and maybe like even start from the first, you know, first person who signed up and just start to bring them on the podcast.
00:17:26
Speaker
And, you know, if they want to, you know, extend an invitation to help them tell their story, you know, we sometimes do athlete success stories, but you know, everyone's got a story, whether, you know, you had a success or not, you know?
00:17:38
Speaker
And I feel like most people, they'll say something that somebody may have heard a million times, and then it just resonates with somebody.
00:17:46
Speaker
And they're like,
00:17:48
Speaker
oh my God, that person gets me or that's exactly how I've been feeling.
00:17:51
Speaker
And there's definitely power in numbers of people sharing their story and what triathlon has done for them.
00:18:00
Speaker
Yeah, for sure.
00:18:01
Speaker
Well, with that in mind, I'm going to give two quick shout outs.
00:18:04
Speaker
Sue, she's a remarkable example of transformation through sport.
00:18:08
Speaker
She began her triathlon journey in her late fifties, starting from a fairly sedentary lifestyle and a weight of 335 pounds.
00:18:17
Speaker
Over the course of several years, she lost 200 pounds and became a competitive age group triathlete.
00:18:21
Speaker
She is the author of The Athlete Inside, a book chronicling, chronicling, chronicling,
00:18:30
Speaker
her journey and she donates, uh, proceeds to, uh, the USA triathlon foundation.
00:18:35
Speaker
Her story has inspired, uh, countless athletes.
00:18:38
Speaker
She, she and I met her, uh, her, uh, publisher at the time when she published that book had reached out to our podcast.
00:18:45
Speaker
We got to introduce that way.
00:18:47
Speaker
And she is now on our team and she is writing another book.
00:18:50
Speaker
She just got a, uh, a, uh, uh, uh, publisher to endorse her next project.
00:18:56
Speaker
And I think we're gonna have her on the show in a couple of weeks.
00:18:58
Speaker
Heck yes.
00:18:59
Speaker
Rich, that's awesome.
00:19:01
Speaker
Talk about the ideas that are in her head.
00:19:04
Speaker
Isn't that awesome?
00:19:05
Speaker
She is just a little quick, you know, she is, she's competed in six USA triathlon national championships since 2014.
00:19:13
Speaker
She's represented team USA at the ITU age group triathlon world championship on four occasions, never finishing lower than 12th in her age group and her personal best of sixth place at the 2017 world championship in Rotterdam.
00:19:27
Speaker
She's pretty amazing athlete.
00:19:29
Speaker
It's impressive.
00:19:29
Speaker
Yes.
00:19:30
Speaker
And a kind soul.
00:19:31
Speaker
Actually, I want to share something real quick.
00:19:34
Speaker
So when I get into my get gritty later,
00:19:38
Speaker
Sue reached out to me to ask where I got my pull-up bar.
00:19:41
Speaker
I think I've inspired her to start doing some pull-ups.
00:19:43
Speaker
So I just wanted to share that she's such a cool, cool, amazing person.
00:19:48
Speaker
She sure is.
00:19:49
Speaker
And I just had a call with her just a couple hours ago.
00:19:52
Speaker
So she's top of mind for sure.
00:19:54
Speaker
And then Robina Waterman, who is at our pool school in Colorado Springs just a few weeks ago, 2024 World Triathlon Age Group Championship year.
00:20:04
Speaker
Uh, she was sixth in the sprint 21st in the Olympic and I guess 14th in the relay in the 60 to 64, uh, age group also 2020, 19 IT world triathlon age group championship in Lassane, uh, Lassane, Lassane, Lassane, uh,
00:20:24
Speaker
And fourth place there in the sprint.
00:20:26
Speaker
And then 2000 NIECE ITU long distance world championship when she was in the 35 to 39 female age group.
00:20:34
Speaker
She's been at this a while.
00:20:36
Speaker
That's great.
00:20:38
Speaker
And yeah, so we're excited to have them all on the team.
00:20:40
Speaker
And with that, I'm going to hand it over to you, April.
00:20:44
Speaker
Yes.
00:20:44
Speaker
I just want to say with Robina too, she has an incredible sweet spirit as well.
00:20:49
Speaker
She was awesome at pool school and I'm so glad that she saw in us a need to want to work with us.
00:20:57
Speaker
So I'm happy she's on our team and working with you, Rich.
00:21:00
Speaker
That's just so great.
00:21:02
Speaker
And she had an amazing post about what she got out of pool school.
00:21:06
Speaker
Yeah.
00:21:07
Speaker
It just, I'm like, she gets it.
00:21:09
Speaker
Yes.
00:21:10
Speaker
Right.
00:21:11
Speaker
Well, it's kind of perfect.
00:21:12
Speaker
That teases us up for Team Grit to Greatness and Grit to Greatness Endurance Coaching.
00:21:17
Speaker
So our Ask a Coach section is sponsored by Grit to Greatness Endurance.
Grit to Greatness and TriDot Promotion
00:21:22
Speaker
Triathletes, picture this.
00:21:25
Speaker
It's race day.
00:21:26
Speaker
And you know you've done the exact training your body needed to be ready.
00:21:31
Speaker
That's what Grit to Greatness Endurance and TriDot deliver.
00:21:35
Speaker
Smart, targeted workouts backed by powerful analytics.
00:21:39
Speaker
Sign up for a two-week free trial, then keep leveling up for as little as $14.99 a month.
00:21:46
Speaker
Don't just show up to the start line.
00:21:48
Speaker
We want you to show up prepared.
00:21:50
Speaker
Click the sign-up link in our show notes to get started today.
00:21:53
Speaker
Love it.
00:21:54
Speaker
Awesome.
00:21:55
Speaker
So this is a whole new like chapter for us.
00:21:59
Speaker
We are, you know, we have coach Lauren Brown joining our grit to greatness coaching team.
00:22:05
Speaker
We want to introduce her and we're going to ask her a few questions so you can get to know her as well.
00:22:09
Speaker
Well, not as well as we do yet, but you know, you'll, you'll over time you will, I guarantee it.
00:22:14
Speaker
So let's go.
00:22:16
Speaker
Coach Lauren Brown is an Ironman U certified coach, an NASM certified personal trainer, and a UESCA certified sports endurance coach.
00:22:26
Speaker
She's going to tell us what those initials mean in a minute.
00:22:29
Speaker
After years of competing in the figure and bodybuilding world, she found her way into multi-sport through duathlon in 2018 and transitioned to triathlon in 2019.
00:22:40
Speaker
She became a swimmer, I guess.
00:22:42
Speaker
She now races across sprint, Olympic, and 70.3 distances with 70.3 being her favorite.
00:22:48
Speaker
Lauren is passionate about working with athletes of all backgrounds and experience levels, helping them navigate real life challenges like constraints, fitness level, self-doubt, and discover what they're really capable of.
00:23:00
Speaker
As the Grit to Greatness Ambassador Program Manager, Lauren will lead the charge in building a vibrant community of athletes who proudly represent grit to greatness at races online.
00:23:09
Speaker
on social media and in everyday moments that matter.
00:23:12
Speaker
She's here to empower our athletes and you to help us help you all along that journey.
00:23:19
Speaker
Lauren, we're excited to have you on board.
00:23:21
Speaker
Nickname Law.
00:23:23
Speaker
Coach Law.
00:23:25
Speaker
I think we're family if you're calling me Coach Law, right?
00:23:31
Speaker
We want to start with this.
00:23:33
Speaker
This is a pretty low risk question.
00:23:36
Speaker
It's actually an icebreaker.
00:23:37
Speaker
We like to do this thing called two truths and a lie.
00:23:39
Speaker
We're going to ask you to do is give us three statements about yourself.
00:23:44
Speaker
Don't tell us which of the three are truths.
00:23:50
Speaker
We will try to pick the lie, the one lie out of the bunch, and we'll just have some fun with it.
00:23:55
Speaker
So when you're ready, we're ready.
00:23:57
Speaker
I'm ready.
00:23:59
Speaker
So two truths and a lie.
Lauren's Journey from Bodybuilding to Triathlon
00:24:01
Speaker
Number one, I danced on stage with Britney Spears.
00:24:06
Speaker
Number two, I once got lost on a training ride and ended up in a different state.
00:24:14
Speaker
And then the last one is that before being an endurance athlete, I competed as a pro with the International Federation of Bodybuilders.
00:24:24
Speaker
All right.
00:24:25
Speaker
I have a theory.
00:24:26
Speaker
I have a... I'm going to let... April, you want to go first?
00:24:29
Speaker
Yeah, let these ladies go first.
00:24:31
Speaker
I will definitely.
00:24:32
Speaker
I got a theory as well, Rich.
00:24:35
Speaker
I know IFBB.
00:24:37
Speaker
I believe that's the truth right there.
00:24:39
Speaker
I can definitely see Lauren rocking out a pro card with IFBB.
00:24:44
Speaker
I think it's a lie by omission or a little misdirection.
00:24:49
Speaker
That's the word, right?
00:24:50
Speaker
I think she danced on stage with Christina Aguilera.
00:24:53
Speaker
Yeah.
00:24:55
Speaker
That's my guess.
00:24:55
Speaker
That was very smart.
00:24:58
Speaker
That was a good guess.
00:25:00
Speaker
That's a good one.
00:25:01
Speaker
I like that.
00:25:04
Speaker
Like you, I mean, I don't have the, I don't have the, the, the knowledge around bodybuilding to know if IFBB is valid or not, but you, you seem to recognize it.
00:25:14
Speaker
So I'm going to go, I'm going to agree with you.
00:25:15
Speaker
That's probably a truth.
00:25:17
Speaker
The, I also kind of think that it's like totally a reasonable thing to happen to get lost on a ride and end up in a different state.
00:25:24
Speaker
So I'm also going with, she danced on stage with Britney Spears on a technicality and it was really Taylor Swift.
00:25:32
Speaker
Oh, that would be amazing.
00:25:34
Speaker
Well, I did dance with Britney Spears.
00:25:38
Speaker
Oh, wow.
00:25:41
Speaker
She got us both.
00:25:42
Speaker
Yes, my friend won tickets.
00:25:46
Speaker
I'm going to just say through Z100, but I actually can't remember.
00:25:49
Speaker
And so we both at a Britney Spears concert were...
00:25:53
Speaker
called on stage, ushered on stage, and were able to dance with her and all of her amazing dancers.
00:26:01
Speaker
And I am, I'm going to say I'm not the best.
00:26:04
Speaker
I'm athletic, not a great dancer.
00:26:08
Speaker
So, but I mean, I had a great time.
00:26:09
Speaker
It was, it was so much fun.
00:26:11
Speaker
The lie is that I ended up in a different state on a training ride.
00:26:17
Speaker
So that was the lie.
00:26:17
Speaker
Good.
00:26:19
Speaker
All right.
00:26:19
Speaker
Which state?
00:26:20
Speaker
Which state did you go?
00:26:21
Speaker
Like where did you go to?
00:26:23
Speaker
Oh, so you didn't get, oh, I gotcha.
00:26:25
Speaker
It would probably be like Pennsylvania because I usually ride out that way.
00:26:32
Speaker
Oh, nice.
00:26:33
Speaker
That's funny.
00:26:34
Speaker
That is, that's really good.
00:26:36
Speaker
Nice job.
00:26:36
Speaker
You fooled us both.
00:26:38
Speaker
Woohoo, I won.
00:26:42
Speaker
I need to ask about IFBB because that's a pretty big deal.
00:26:45
Speaker
And if you've seen Lauren, she's got some serious guns on her.
00:26:49
Speaker
She's definitely, she knows what she's doing.
00:26:52
Speaker
When did that happen?
00:26:53
Speaker
And can you tell us which category it was in?
00:26:56
Speaker
Sure.
00:26:57
Speaker
It was in figure.
00:26:59
Speaker
And I earned my pro card in 2012.
00:27:04
Speaker
And then I competed in 2013.
00:27:06
Speaker
I did the Pittsburgh Pro as my pro debut.
00:27:12
Speaker
And then later that year, I competed in the New York Pro.
00:27:16
Speaker
And I took 10th place, which was pretty awesome for me because you're on stage and everyone's getting judged.
00:27:22
Speaker
And then for me, I don't think anything of it.
00:27:27
Speaker
Everyone's walking off stage after prejudging and
00:27:30
Speaker
They're stopping some people.
00:27:31
Speaker
They stopped me.
00:27:31
Speaker
They're like, no, you got to go back on.
00:27:33
Speaker
You're in the top 10.
00:27:34
Speaker
I was like, what?
00:27:35
Speaker
So I was on stage with like Nicole Wilkins, some like back then bigger names.
00:27:43
Speaker
Now I don't even know who's, you know, big names in the bodybuilding figure world, but yeah, I just, I did one year as a pro the year after that, I was going to compete again.
00:27:51
Speaker
I was going through my divorce.
00:27:52
Speaker
I was like, I can't be this structured right now.
00:27:55
Speaker
I need a little bit more of a different distraction.
00:27:58
Speaker
But it was a fun run.
00:27:59
Speaker
My goal was to earn my pro card.
00:28:01
Speaker
I competed for a year and then I was very happy to find endurance sports later on.
00:28:07
Speaker
Yeah.
00:28:07
Speaker
Wow.
00:28:08
Speaker
What a change.
00:28:09
Speaker
That's incredible.
00:28:10
Speaker
Yeah, they're both so hard in different ways.
00:28:14
Speaker
And I don't think I would ever go back to competing in that space.
00:28:19
Speaker
I, yeah.
00:28:20
Speaker
It's mental.
00:28:21
Speaker
Yeah, it's a, not to talk down about it.
00:28:24
Speaker
It's just different.
00:28:25
Speaker
It's very different.
00:28:26
Speaker
Yeah.
00:28:27
Speaker
And I, again, not to talk, I say in the bodybuilding world, I never felt like I had community there and I always felt alone in the sport.
00:28:37
Speaker
We're here.
00:28:39
Speaker
I would say for anybody who's listening to this, if you ever end up at a race with me and if we are standing near each other at the swim start, I always say we're like best friends.
00:28:47
Speaker
You have.
00:28:47
Speaker
Yes.
00:28:50
Speaker
It's a completely different for me, headspace community.
00:28:54
Speaker
And it's, you know, but both are great.
00:28:57
Speaker
I enjoyed it.
00:28:57
Speaker
So.
00:28:58
Speaker
Awesome.
00:28:59
Speaker
All right.
00:29:00
Speaker
April, why don't you ask the next question?
00:29:03
Speaker
Okay.
00:29:03
Speaker
So we know you're in New Jersey.
00:29:06
Speaker
But where did you grow up and where do you call home?
00:29:10
Speaker
So I grew up pretty much my whole life in New Jersey.
00:29:13
Speaker
I moved here in preschool.
00:29:14
Speaker
So before that, I bounced just from Brooklyn, Staten Island, Connecticut, all before I was like five.
00:29:21
Speaker
So New Jersey was always home.
00:29:23
Speaker
I grew up in East Brunswick.
00:29:25
Speaker
And again, I've bounced all over the Jersey Shore area.
00:29:29
Speaker
And currently Monroe Township is where I call home in New Jersey.
00:29:35
Speaker
Okay.
00:29:35
Speaker
Were you like a huge fan of the Jersey shore?
00:29:38
Speaker
Um, I definitely watched it and actually Mike, the situation worked out at my gym.
00:29:43
Speaker
So I, and his wife, Lauren.
00:29:47
Speaker
So I've,
00:29:48
Speaker
interacted with them a bit.
00:29:49
Speaker
Yeah.
00:29:50
Speaker
Oh my gosh.
00:29:52
Speaker
That's hilarious.
00:29:53
Speaker
He's super nice.
00:29:54
Speaker
I mean, the, the, uh, like persona from the show is not really accurate for my experience.
00:30:01
Speaker
So it's all that fake reality.
00:30:04
Speaker
Yeah.
00:30:04
Speaker
Yeah.
00:30:08
Speaker
All right.
00:30:08
Speaker
So you bounced around in that neighborhood for a few years.
00:30:11
Speaker
You finally settled down in New Jersey.
00:30:13
Speaker
Tell us about how did you find the endurance space?
00:30:18
Speaker
This is post, obviously post bodybuilding.
00:30:21
Speaker
Tell us about like, how did you discover Duathlon?
00:30:24
Speaker
So my background in high school was always running.
00:30:28
Speaker
So I did cross country and, and track.
00:30:31
Speaker
And then in college took a break and
00:30:34
Speaker
did the college thing, we'll call it.
00:30:37
Speaker
And I was always, I was still always running and entering local road races.
00:30:43
Speaker
But at the time I was having, you know, issues, my knees were bothering me.
00:30:47
Speaker
I wasn't, I wasn't strength training properly to support what I was doing at that point.
00:30:52
Speaker
And I still wanted to do something competitive.
00:30:54
Speaker
So that's when I did figure.
00:30:56
Speaker
When I was actually, I was debating getting back into figure competitions and
00:31:02
Speaker
And one of my friends at the time was like, you will be miserable.
00:31:06
Speaker
Don't do that.
00:31:07
Speaker
You've been doing races and you've been doing well at doing, you know, whatever, 5K, 10K races.
00:31:13
Speaker
And he was just like, why don't you try doing a duathlon?
00:31:17
Speaker
Because at the time I was like, a triathlon seemed like it was scary to me.
00:31:21
Speaker
I was like, I don't know if I want to swim.
00:31:23
Speaker
So that was 2017.
00:31:25
Speaker
And then in 2018 was when I did my first duathlon and I was hooked.
00:31:31
Speaker
I mean, I loved seeing myself get faster on the bike.
00:31:35
Speaker
And again, I love the community and it was, I did, I did very well racing and duathlon and,
00:31:42
Speaker
I started to feel like I needed something a little bit more challenging.
00:31:45
Speaker
And I always felt like I was looking, you know, they kind of split you up.
00:31:48
Speaker
When you're doing the duathlon, you go to the road and then you're doing the triathlon, the masses go to the water.
00:31:54
Speaker
And I always felt like, man, it seems like there's a lot more fun on the other side of my fear, right?
00:32:01
Speaker
I was like, get over your fear, walk to that side.
00:32:05
Speaker
And so I only did one year, 2018 in duathlon.
00:32:08
Speaker
And then 2019, I was just like,
00:32:12
Speaker
get over it, do the triathlon.
00:32:14
Speaker
And I loved it.
00:32:16
Speaker
I mean, the water took me a while to really get comfortable with it, but I did sprints in 2019.
00:32:26
Speaker
I was going to do Olympic in 2020 and the world shut down.
00:32:28
Speaker
And then, so I did my own Olympic that, you know, by myself, like by the ocean and everything.
00:32:35
Speaker
And then
00:32:36
Speaker
did Olympic, went back to sprint and then did 70.3.
00:32:39
Speaker
And now I race all the distance, like, you know, sprint Olympic 70.3 with 70.3 being my favorite.
00:32:47
Speaker
And I am planning, I'm going to say it here publicly because now this is going to make it be like, I got to stick to my guns now that I do plan on doing Lake Placid in 2026.
00:33:00
Speaker
Oh my goodness.
00:33:02
Speaker
Now I'm, now I just laid it.
00:33:04
Speaker
She put it out the feet.
00:33:06
Speaker
Let's go.
00:33:06
Speaker
It's recorded.
00:33:07
Speaker
It's recorded.
00:33:08
Speaker
It's evidence.
00:33:10
Speaker
We're not editing that part out.
00:33:12
Speaker
No way.
00:33:13
Speaker
That's awesome.
00:33:14
Speaker
No way Jose.
00:33:14
Speaker
Yeah.
00:33:15
Speaker
That's my journey in a nutshell.
00:33:18
Speaker
That's fantastic.
00:33:19
Speaker
Yeah.
00:33:20
Speaker
Well, how did that bring you into coaching then, Lauren?
00:33:24
Speaker
So my background was a,
00:33:27
Speaker
personal training.
00:33:28
Speaker
I've been working as a personal trainer since 2010.
00:33:32
Speaker
And that's always been my passion.
00:33:34
Speaker
I've always loved, you know, coaching.
00:33:36
Speaker
I also, you know, coached group training, spin, yoga.
00:33:40
Speaker
So that's always been my field for the last almost 16 years now.
00:33:46
Speaker
When I started doing duathlon and then switching to triathlon, my friend and client
00:33:55
Speaker
Varon was like really interested and she wanted to come on board.
00:33:58
Speaker
So I really just loosely started working with her.
00:34:02
Speaker
And then I, you know, for me, I always want to have the proper education and certification.
00:34:11
Speaker
So even for my own self, that's when I decided to get certified.
00:34:15
Speaker
So USCA is the United Endurance Sports Coaching Academy.
00:34:21
Speaker
So there's what that acronym is.
00:34:23
Speaker
So I,
00:34:25
Speaker
in 2020, I guess it was during COVID is when I was like, let me just get certifications that I want to work on.
00:34:32
Speaker
So, so I got, I received my, uh,
00:34:36
Speaker
triathlon coach certification at that point, which allowed me to feel a lot more comfortable, not just coaching my friends, just sharing that I am actually a coach.
00:34:47
Speaker
And then from there, I did the endurance sports nutrition coach.
00:34:52
Speaker
And then this year was when I, even though I had the other triathlon certification, I wanted to do the Ironman U certification as well.
00:34:59
Speaker
So I kind of trickled into coaching triathlon a little bit, not by accident, but it was a
00:35:07
Speaker
more recently that I wanted to shift my focus where I'll still take on personal training clients because I still love that, but I want my focus to really be as much in the triathlon endurance space as possible.
00:35:23
Speaker
That's wonderful.
00:35:25
Speaker
Now we got a chance to introduce you to the rest of our team members just over a week ago, which is really exciting.
00:35:33
Speaker
And you got to share your vision for this new grit to greatness ambassador program.
00:35:39
Speaker
Would you share a little bit of what you shared with us and our team with our audience?
Vision for the Ambassador Program
00:35:45
Speaker
Absolutely.
00:35:46
Speaker
So when I think about the grit to greatness ambassador program,
00:35:51
Speaker
and I said this earlier, that it's really, really important in my heart and with the community is to have a true community that, you know, and again, you, April and Rich, have already created this with the team.
00:36:07
Speaker
So really, I want to build on the foundation that you have both already created and keep growing our reach, keep growing the connections that we're creating.
00:36:21
Speaker
For myself, you know, I believe that we're going to create a space where every athlete feels like they have a seat at our table and they can, they can sit with us, whether you're, you know, brand new to the sport.
00:36:33
Speaker
If you've been racing for decades, if you prefer sprint distance, if you're
00:36:38
Speaker
you know, up for the challenge of a full Ironman and you want to join me in Lake Placid in 2026.
00:36:42
Speaker
You know, I believe that, you know, everyone belongs here.
00:36:47
Speaker
And I also picture a space where,
00:36:52
Speaker
every athlete is encouraged to step in, be seen, thrive, support each other.
00:36:59
Speaker
My biggest hope with having this program and for this year is to welcome a wave of new athletes into triathlon, people who maybe are listening to this podcast or have a friend who's, you know, towing the line that
00:37:16
Speaker
If you've been curious, if you're unsure, I really want everyone to believe that this sport can be for everyone.
00:37:23
Speaker
And a multi-sport, right?
00:37:24
Speaker
There's duathlon, like how I started.
00:37:27
Speaker
So beyond racing, I want it to be a place where we can support each other's growth.
00:37:32
Speaker
I know you both can absolutely relate that when you're working with an athlete or if you have peers that are triathletes.
00:37:41
Speaker
It's not just inside the training and the racing, it translates into real life.
00:37:46
Speaker
And I think that's one of the most amazing things that triathlon has done for me.
00:37:50
Speaker
So beyond that, I'd also love to see this lead to more community events, take part in races together.
00:37:59
Speaker
deepen our relationships with race directors and brands that make our, our sports stronger.
00:38:04
Speaker
So I, and again, of course those might become little perks for our athletes, our ambassadors, which would be fun.
00:38:11
Speaker
And really, you know, my heart tells me that this program is just the beginning or is just at the beginning of its potential.
00:38:17
Speaker
And I, I cannot wait to see, you know, what we all create together with the program.
00:38:23
Speaker
Well, and April and I are both so glad to have you be, have you here with us.
00:38:29
Speaker
And we know the impact that you're going to have just your mindset and the way that you are just your values and just what you believe in.
00:38:38
Speaker
And let's not forget the, what is going to be an infamous quote that there is fun on the other side of fear.
00:38:46
Speaker
Absolutely.
00:38:46
Speaker
That, that, that you're amazing.
00:38:50
Speaker
We're really glad you're here and we're going to have a great time.
00:38:53
Speaker
Thank you.
00:38:54
Speaker
Yeah.
00:38:54
Speaker
I just want to foot stomp that too.
00:38:56
Speaker
And Lauren, there's a reason why we sought you out.
00:38:58
Speaker
You're incredibly energetic, positive.
00:39:02
Speaker
There's just something about you that really draws us all in and we want to
00:39:08
Speaker
We feel like the lucky ones to have you part of us.
00:39:12
Speaker
And I love how you brought up earlier that this sport is about transformation.
00:39:17
Speaker
And I think you absolutely nailed the heart and spirit of grit to greatness.
00:39:21
Speaker
We talk about grit, right?
00:39:22
Speaker
Yeah.
00:39:23
Speaker
This symbol means the progression to greatness.
00:39:27
Speaker
We're literally ascending and we're always learning.
00:39:29
Speaker
We're always growing and we get wider and we get better as we go.
00:39:34
Speaker
And I just think that your, what you bring is absolutely going to help fuel every athlete, every person that comes in contact with us to be better.
00:39:43
Speaker
So we couldn't be happier to have you with us and all the great things that are to come.
00:39:49
Speaker
Thank you.
00:39:49
Speaker
Thank you so much.
00:39:51
Speaker
Okay, let us take a breath for a minute.
66-Day Habit Challenge Introduction
00:39:55
Speaker
I get a little choked up.
00:39:57
Speaker
We're going to move into our Get Gritty tip, which is something I've been excited to share with y'all, even though a lot of this has already been posted online if you follow me, but...
00:40:06
Speaker
Man, oh man, I decided to do something kind of cool and dumb at the same time.
00:40:12
Speaker
So today's Get Gritty Tip is about going on a personal 66 day challenge.
00:40:19
Speaker
And Rich and Lauren, you know this now too.
00:40:22
Speaker
I'm a huge fan of the book, The One Thing by Gary Keller and Jay Papazan.
00:40:27
Speaker
We've actually had Jay on the podcast to share some of those amazing lessons that we've learned.
00:40:32
Speaker
But one of my favorites is the power of breaking down habits into these bite-sized pieces that you can consistently sustain over time.
00:40:40
Speaker
And how you do that is through
00:40:42
Speaker
a challenge such as the 66 day challenge.
00:40:46
Speaker
And I have crafted several keystone habits.
00:40:49
Speaker
And we think of keystone, they're kind of the single habit that helps build
00:40:53
Speaker
more, bigger, and helps you live and become the person that you want to be.
00:40:59
Speaker
Some of the keystone habits I've built over the last five years are through the tools I've learned from the book, The One Thing.
00:41:05
Speaker
For example, setting aside my gym clothes every night before work so I don't have to deal with it in the morning.
00:41:11
Speaker
One excuse, right, to not do your workout.
00:41:14
Speaker
I've eliminated that.
00:41:16
Speaker
Reading the Daily Stoic with you two has become a morning ritual that I really enjoy, puts me on a good path of intention.
00:41:25
Speaker
And then our new habit that we have where we share our three wins and three things we're grateful for.
00:41:30
Speaker
All those things have absolutely fed into my personal life and have helped me make meaning and
00:41:36
Speaker
out of my day to day life, which is what when we talk about reality is what we have right here right now.
00:41:42
Speaker
So it helps me every day tap into something that's purpose driven and intentionally meaningful.
00:41:48
Speaker
So that brings me to the habit I'm working on now.
00:41:53
Speaker
I decided, Rich, I don't know if you remember me talking about this, but I decided I wanted to complete 10 unassisted pull-ups by the end of 2025.
00:42:02
Speaker
And I was sending you some videos of me going strong in the first three months.
00:42:07
Speaker
And then, of course, race season hit.
00:42:10
Speaker
And our camps hit.
00:42:12
Speaker
Pool school hit.
00:42:13
Speaker
And not to make excuses, but I fell off the wagon.
00:42:18
Speaker
After I did my mid-year reset, I realized I needed to get back on the proverbial horse.
00:42:22
Speaker
And that prompted a 66-day challenge for me to do one pull-up a day for 66 days.
00:42:30
Speaker
So why 66 days?
00:42:33
Speaker
If you've read The One Thing, you'll remember in Chapter 6, the discussion around a study from the University College of London,
00:42:41
Speaker
that it took on average 66 days to build a habit to reach the level of automaticity.
00:42:48
Speaker
So my challenge, because I know how important it is to start small, is to complete that one pull up per day.
00:42:54
Speaker
I do as many reps as I can right now.
00:42:56
Speaker
I'm currently on day 10 and I'm up to four on assisted pull ups where I started kind of at month.
00:43:05
Speaker
I think it was March I got to four.
00:43:08
Speaker
But I'm back to where I was and each day I'm looking to get a little bit better.
00:43:13
Speaker
So the other part of this is posting it online, which is kind of an accountability measure, but it's also using it to inspire others to join me.
00:43:25
Speaker
And I'm happy to say that I found out that Coach Will Nichols, who is at Coach Iron Will on Instagram, he bought his own pull-up bar and he started his own 66-day challenge.
00:43:37
Speaker
So I've done a lot of talking here, but I want to throw the challenge out to you all.
00:43:42
Speaker
AKA Rich, AKA Lauren and our audience that I would love for you all to consider doing a 66 day challenge.
00:43:50
Speaker
It doesn't have to be a pull up challenge, but just thinking about something that's personal to you that you feel like maybe could be brought up or maybe you have a goal that you're still working on that hasn't quite met the mark that you wanted to meet by this point halfway through the year.
00:44:06
Speaker
What's one thing you could do such that by doing it, everything else would be easier or unnecessary?
00:44:11
Speaker
I would encourage you and inspire you, hopefully, to think of your own challenge and join me in my journey here.
00:44:20
Speaker
Absolutely.
00:44:21
Speaker
Absolutely.
00:44:22
Speaker
I've already, already have something in mind.
00:44:24
Speaker
So, okay.
00:44:25
Speaker
Okay.
00:44:25
Speaker
Are you going to, it's actually, it's actually work related.
00:44:28
Speaker
So, okay.
00:44:29
Speaker
Gotcha.
00:44:30
Speaker
Yeah.
00:44:30
Speaker
But I definitely need the 66 day challenge because I am, and I, I am looking to create a habit and I've got something in mind, but I'm going to formulate it and I'll be, I'll be
00:44:41
Speaker
back with my homework complete next week.
00:44:45
Speaker
I think I'm going to probably do something around mobility work because I've been falling back into being too reactive instead of proactive, but I'm going to think on it, but challenge accepted.
00:44:58
Speaker
Love that coach law.
00:44:59
Speaker
Okay, good.
00:45:00
Speaker
So I'm going to check in with both of you next week.
00:45:02
Speaker
I want to hear, I want to hear what your, what your one thing is.
00:45:06
Speaker
And then when do you start?
00:45:09
Speaker
deal.
00:45:10
Speaker
So yes.
00:45:12
Speaker
Game on.
00:45:13
Speaker
Puck is on the ice.
00:45:14
Speaker
Let's go.
00:45:15
Speaker
Yeah.
00:45:16
Speaker
Yeah.
00:45:17
Speaker
And then if you, if our audience wants to join us, all right, I want you to tag me at get gritty with me on Instagram so we can track you.
00:45:25
Speaker
We want to, we want to cheer you on just like coach will, uh, and see how many new habits we can form.
00:45:32
Speaker
I love that.
00:45:32
Speaker
Awesome.
00:45:34
Speaker
All right.
00:45:35
Speaker
You ready to roll into the try it out workout of the week?
00:45:38
Speaker
Heck yeah.
00:45:39
Speaker
Let's do this.
00:45:39
Speaker
So it's the orientation
Importance of Orientation Swims
00:45:41
Speaker
swim.
00:45:41
Speaker
This one really stood out to me this week.
00:45:43
Speaker
I chose it for a couple of reasons.
00:45:45
Speaker
One, it's helpful, you know, well, for me, I just had to go through this.
00:45:50
Speaker
So this is a real thing for me just this past weekend.
00:45:54
Speaker
Yeah.
00:45:54
Speaker
But, you know, the reason I want to do it is because, you know, a lot of people are, you know, still doing races this year.
00:45:59
Speaker
And, you know, some people overlook this really important thing.
00:46:03
Speaker
And I want to explain why it's so important.
00:46:05
Speaker
So first, it's helpful to get into the body of water that you'll be racing in and really kind of feel for that swim start, that current temperature, that current, the temperature, the lighting, the sun direction, the weeds, the swim exit, you know, which which goggles work best.
00:46:22
Speaker
In Milwaukee, this was super key.
00:46:23
Speaker
They had the course already set up and we were able to swim the buoys through the bridge, just like it was on the course and that practice swim exit.
00:46:35
Speaker
So, you know, just, you know, you get to feel for, you know, what's it going to be like?
00:46:38
Speaker
Is it, is the ramp slippery or is it, you know, hard to get your, your footing or, you know, there's all sorts of little things that, you
00:46:46
Speaker
Just having the experience the day before or the afternoon before really kind of gives you a little bit of a leg up, especially if it's a course you're not familiar with.
00:46:54
Speaker
It gave me an opportunity to get comfortable with the high likelihood that the race was not going to be wetsuit legal.
00:47:01
Speaker
I chose to do my practice swim in just my TriDot jammers.
00:47:05
Speaker
Turned out to be a good call because, in fact, the swim, sorry, the wetsuits were not allowed on race morning.
00:47:13
Speaker
The water temperature was...
00:47:15
Speaker
just around 78 degrees, which is really pretty warm.
00:47:20
Speaker
But yeah, I want to share kind of the full, kind of the full, and you guys, you know, if you guys have this, have experience with this, chime in.
00:47:27
Speaker
But familiarization with the course is first and foremost.
00:47:33
Speaker
You're actually on the actual course.
00:47:34
Speaker
You're getting to understand the sighting, the landmarks, the turns, the exit points, identifying the key buoys.
00:47:42
Speaker
You're able to practice sighting using the landmarks that are there, whether it's buildings, trees, flags.
00:47:47
Speaker
Every race is going to be a little bit different.
00:47:49
Speaker
In Boulder, it's the sun.
00:47:50
Speaker
You just go for the sun and you're usually okay.
00:47:54
Speaker
And you get to note the water entry, the exit terrain.
00:47:57
Speaker
Is it sandy?
00:47:58
Speaker
Is it rocky?
00:47:58
Speaker
Is it slippery?
00:47:59
Speaker
Is it grassy?
00:48:00
Speaker
Things like that.
00:48:01
Speaker
Environmental awareness, you know, water temperature, current, chop, visibility, practicing the turns, right?
00:48:08
Speaker
You're getting a chance to see, you know, if their waves are coming from one direction, just traditionally, because that's just the way that the...
00:48:14
Speaker
current's going, you're going to get a sense of that.
00:48:17
Speaker
Same thing with sun glare, same thing with wind direction.
00:48:22
Speaker
And it also gives you a chance to check out your gear.
00:48:24
Speaker
You get to test your race day gear, your goggles, your anti-fog, your wetsuit, your swim cap.
00:48:31
Speaker
putting on and taking off your wetsuit, practicing that transition, trying different goggles, seeing which ones work best in those conditions.
00:48:39
Speaker
Always bring a couple of pairs to race day morning too, just in case the conditions have changed.
00:48:44
Speaker
It also helps with the mental preparation, visualizing race morning from lining up on the start to exiting the water.
00:48:50
Speaker
You're able to practice that swim start and what that's going to be like.
00:48:55
Speaker
Maybe it's a beach start.
00:48:56
Speaker
Maybe it's a time trial start.
00:48:57
Speaker
Maybe it's deep water.
00:48:59
Speaker
You know, how hard can you go for how long just to be able to, you know, be able to kind of pull away from the pack for a little bit.
00:49:08
Speaker
You know, just you're getting a feel for everything that's going to happen on race day.
00:49:12
Speaker
It's a nice little kind of race day rehearsal, if you will.
00:49:15
Speaker
And then you got your technique and strategy, right?
00:49:17
Speaker
You can start to, you know, work on kind of what that pacing is going to feel like.
00:49:22
Speaker
How often are you going to have to cite?
00:49:24
Speaker
You know, if you can, if it's a, if there's a lot of people practicing doing orientation swims, you also get to practice drafting off of people and, you know, kind of getting familiar with getting potentially a little bit of contact while you're swimming.
00:49:36
Speaker
And then there's just the safety and logistics, right?
00:49:39
Speaker
Gives you a chance to just kind of note, you know,
00:49:42
Speaker
Are there lifeguards nearby and kind of understanding any emergency protocols if there are any.
00:49:46
Speaker
And they will sometimes announce what those will be if it's a well-organized race orientation.
00:49:53
Speaker
And then you can also start to get a sense of, you know, kind of, you know, what other resources do you have around you on race morning in terms like medical tents or aid stations?
00:50:03
Speaker
And then, yeah.
00:50:04
Speaker
And if you're actually swimming the actual course, you can actually see how long it takes you.
00:50:07
Speaker
So there you go.
00:50:08
Speaker
There is your tried out workout of the week with a little bit of context around what happened last weekend in Milwaukee.
00:50:16
Speaker
Yeah, I think that's such a good point, Rich, especially if you've been swimming in a pool all summer or all season, and then you go to a murky lake that you can't see the bottom and you've got the wrong goggles on and you don't know where the buoys are and you got sun glare, that can definitely be disorienting.
00:50:34
Speaker
So these are all really good tips.
00:50:37
Speaker
And not that people will be able to take advantage of this probably by the time this publishes, it'll be probably too late, but we are going to get a chance to do this on Sunday, April.
00:50:45
Speaker
We're going to be out there at Chatfield.
00:50:47
Speaker
And this is actually really exciting.
00:50:49
Speaker
I'm really glad we got this invite.
00:50:51
Speaker
We're going to actually get to swim with the CEO of USA Triathlon.
00:50:54
Speaker
How about that?
00:50:55
Speaker
Vic Brumfeld.
00:50:56
Speaker
I, I, I'm still pinching myself, Rich.
00:50:59
Speaker
She is such a delight too.
00:51:00
Speaker
She's the sweetest person.
00:51:02
Speaker
She said, bring the tent, bring your people.
00:51:05
Speaker
She's bringing the bagels and the coffee.
00:51:07
Speaker
Yes.
00:51:08
Speaker
So.
00:51:09
Speaker
Bring the pickle tent.
00:51:11
Speaker
I'm bringing the pickle tent.
00:51:12
Speaker
I'm bringing the pickle change tent.
00:51:15
Speaker
And, and I'm going to be out there early to set up the tent.
00:51:19
Speaker
With the, with the banners and everything.
00:51:21
Speaker
Oh, okay.
00:51:22
Speaker
Our cat, like our actual tent.
00:51:24
Speaker
Our actual canopy.
00:51:25
Speaker
Yeah, I'm setting it up.
00:51:27
Speaker
Good.
00:51:27
Speaker
I appreciate that.
00:51:28
Speaker
I will be out there as well, my friend, to help you.
00:51:33
Speaker
Okay.
00:51:34
Speaker
Well, we have come to the diabolical.
00:51:38
Speaker
fun segment of the night.
00:51:41
Speaker
It's our triathlon hot takes debate.
Humorous Triathlon Debates
00:51:44
Speaker
I am glad that Lauren is here because she doesn't know what she's in for here.
00:51:50
Speaker
She's stuck around.
00:51:51
Speaker
I'm glad you're here.
00:51:53
Speaker
Comfort in numbers, Lauren.
00:51:54
Speaker
Yeah.
00:51:54
Speaker
Yes.
00:51:54
Speaker
Yes.
00:51:55
Speaker
So we're about to take some, some, some spicy hot topics that triathletes can't stop arguing about.
00:52:02
Speaker
I thought this would be perfectly juicy, especially talking about pickles.
00:52:07
Speaker
But
00:52:07
Speaker
to have this as a topic of our discussion for this week's fun segment.
00:52:11
Speaker
So your assignment, if you choose to accept is to convincingly argue your case in 20 seconds or less, these seven questions I'm about to pose.
00:52:22
Speaker
And I pulled these from an article from triathlete magazine called the seven spicy hot debates.
00:52:27
Speaker
Triathletes can't stop arguing.
00:52:29
Speaker
So you'll see that link also in the show notes.
00:52:31
Speaker
If you want to read the, the editor's choices here too, but are you all ready for this?
00:52:37
Speaker
Totally ready.
00:52:38
Speaker
This is going to be awesome.
00:52:39
Speaker
I'm looking at these.
00:52:40
Speaker
These are going to be great.
00:52:41
Speaker
Okay.
00:52:42
Speaker
All right.
00:52:42
Speaker
So number one, are you team bear or team hair?
00:52:46
Speaker
Do you shave your body hair for triathlon or go all natural?
00:52:51
Speaker
You want me to be bear, right?
00:52:54
Speaker
Yeah.
00:52:54
Speaker
100% bear.
00:52:55
Speaker
Yeah.
00:52:55
Speaker
I mean, yeah.
00:52:57
Speaker
I'm going to turn the tables here.
00:52:58
Speaker
Okay.
00:52:58
Speaker
Okay.
00:52:59
Speaker
One of you gets to go first.
00:53:00
Speaker
All right.
00:53:01
Speaker
Okay.
00:53:02
Speaker
And the other person has to argue the other side.
00:53:04
Speaker
Oh, wow.
00:53:05
Speaker
Okay.
00:53:06
Speaker
So I heard Lauren go first.
00:53:08
Speaker
She said bear.
00:53:08
Speaker
So Rich, you got to think of what your argument's going to be for natural.
00:53:12
Speaker
Okay, Lauren, let's have it.
00:53:14
Speaker
Wait, I'm arguing it?
00:53:16
Speaker
Yeah, you're arguing for shaving.
00:53:18
Speaker
You got to argue for shaving.
00:53:20
Speaker
Got it.
00:53:20
Speaker
Because somehow in my mind, well, swimmers always will not shave.
00:53:27
Speaker
And then on the day of a meet, we'll shave.
00:53:29
Speaker
And it's psychological that you're just going to go faster.
00:53:33
Speaker
And I mean, I don't know how much more it's going to make you aerodynamic on the bike.
00:53:38
Speaker
or the run, but psychologically it might make you think you're faster and the power of the mind is sometimes stronger than the power of your body.
00:53:48
Speaker
So we'll go with that.
00:53:48
Speaker
Love it.
00:53:49
Speaker
All right, Rich, what's your counter?
00:53:51
Speaker
My, my, my counter is just this, that there is no scientific evidence that will show that having a well-shaved leg is going to save you any time on your Ironman or your swim or your run.
00:54:09
Speaker
So, you know, all of you bear people who I'm really one of, you can go, you know.
00:54:15
Speaker
All right.
00:54:18
Speaker
I love it.
00:54:19
Speaker
I love it.
00:54:19
Speaker
It was a good valued effort, Rich.
00:54:23
Speaker
Okay.
00:54:23
Speaker
All right.
00:54:24
Speaker
I'm going to, what I'll do next is I'm going to ask this next question and you're going to answer with your name, either Rich, you're going to say Rich or Lauren, you're going to say Lauren.
00:54:31
Speaker
And then the first person to say their name is going to get to answer.
00:54:34
Speaker
Okay.
00:54:35
Speaker
Which is harder, training for an Ironman or training for a marathon PR?
00:54:40
Speaker
Marathon PR.
00:54:42
Speaker
Okay, Rich, go.
00:54:44
Speaker
All right.
00:54:45
Speaker
Training for an Ironman is training for an Ironman that you can finish in the 19, sorry, the 17 hours that are allotted.
00:54:55
Speaker
That is, in my mind, a lot more achievable than getting your next marathon PR.
00:55:01
Speaker
Marathon PR is going to require your top fitness, your best ever fitness in your career.
00:55:08
Speaker
All right.
00:55:09
Speaker
I'm going to counter it, even though
00:55:11
Speaker
Whatever.
00:55:11
Speaker
It's fine.
00:55:12
Speaker
I'm going to counter it.
00:55:14
Speaker
The reason it's not easier to do the Ironman PR is because you have three different disciplines that you can potentially have go wrong.
00:55:26
Speaker
So even though they could all go right, if they all go wrong or something happens, you're not going to have a better shot as opposed to just having to worry about the marathon.
00:55:38
Speaker
Okay.
00:55:39
Speaker
That's a strong argument.
00:55:41
Speaker
That's a strong argument.
00:55:42
Speaker
I like that.
00:55:43
Speaker
Okay.
00:55:43
Speaker
Number three, flying dismount or unclipping foot down?
00:55:48
Speaker
Unclipping.
00:55:50
Speaker
All right.
00:55:50
Speaker
Boom.
00:55:50
Speaker
Lauren, go ahead.
00:55:52
Speaker
Only because I don't do the flying dismount.
00:55:56
Speaker
For me personally, I'm working on getting to the dismount, but if I tried to do the flying dismount right now, I'd run the risk of something going wrong.
00:56:06
Speaker
So I go do what I know.
00:56:09
Speaker
Cause I'm not trying something new on race day and I haven't practiced that.
00:56:14
Speaker
So there we go.
00:56:16
Speaker
I think that that is, that's the right answer for, uh, for doing the foot down clipped in, you know, just, you know, doing it safe, right?
00:56:22
Speaker
If you don't know, if you can't do it 10 out of 10 times, don't try it on race day.
00:56:27
Speaker
You know, as my, my, my rule of thumb, but I am going to argue for flying dismount all the way.
00:56:33
Speaker
This is my thing.
00:56:34
Speaker
I love the flying mount and the flying.
00:56:36
Speaker
This has saved me like, yeah,
00:56:40
Speaker
This has saved me a whole place, you know, sometimes in races because I just get around people who are fumbling around.
00:56:47
Speaker
So this is, you got to learn this skill.
00:56:49
Speaker
It's really like, if you want to be competitive and you're really trying to like, really trying to like, if you're up there at the podium, you're just off the podium that and your transitions can make or break your race.
00:57:03
Speaker
Okay.
00:57:04
Speaker
This one's a clincher right here.
00:57:05
Speaker
White tri suits.
00:57:08
Speaker
Yay or nay.
00:57:10
Speaker
White, short, white.
00:57:11
Speaker
No.
00:57:11
Speaker
Rich.
00:57:12
Speaker
Can I say rich?
00:57:13
Speaker
Is that what it's called?
00:57:13
Speaker
You got to say rich.
00:57:14
Speaker
Yeah.
00:57:15
Speaker
Okay.
00:57:15
Speaker
Okay.
00:57:17
Speaker
So all you have to do is listen to the song white short mistake on it's iron band.
00:57:25
Speaker
If you guys have never heard this, there's an actual band out there called iron band.
00:57:29
Speaker
They even have a song.
00:57:32
Speaker
called white bike short mistake.
00:57:36
Speaker
Because you could see right through those babies and there is nothing worse, nothing worse than riding behind some dude that's wearing a white kit.
00:57:48
Speaker
And you could just see the crack.
00:57:50
Speaker
I was like, come on.
00:57:52
Speaker
So I'm going to say I'm a hard no to that, to the white, but I'm going to give you my argument to it.
00:57:59
Speaker
Yes, please.
00:58:02
Speaker
My argument to this is that, again, I'm going back to the mind space here, is that the other racers are going to look at you, the other athletes are going to look at you and be like, this person must be so freaking confident in what they're doing that psyching out all the other athletes because they're like, this person is so confident on race day to rock a white tri-kit.
00:58:26
Speaker
Or I did a 10-mile run not too long ago, and there was a girl wearing
00:58:31
Speaker
white pants and a white shirt.
00:58:32
Speaker
And I said, that is the craziest thing I've ever seen.
00:58:36
Speaker
Why?
00:58:36
Speaker
It seems so risky, but you're psyching everyone else out.
00:58:41
Speaker
Yeah.
00:58:41
Speaker
That's confidence right there.
00:58:43
Speaker
Yes.
00:58:44
Speaker
That's good.
00:58:45
Speaker
Lauren.
00:58:45
Speaker
I think you've won that one, even though I completely agree.
00:58:48
Speaker
Okay.
00:58:49
Speaker
If you go to this article, yeah.
00:58:51
Speaker
If you go to this article, you'll see a fabulous photo of a Christian Blumenfeld in his white tri kit.
00:58:57
Speaker
And that man has some confidence.
00:59:01
Speaker
So good one.
00:59:02
Speaker
Good one.
00:59:02
Speaker
Good one.
00:59:03
Speaker
Okay.
00:59:04
Speaker
Sprint or jog into the finisher shoot.
00:59:08
Speaker
Okay.
00:59:09
Speaker
Talk me through it.
00:59:11
Speaker
I mean, granted, if you're jogging, you maybe emptied everything out, but somehow for the most part, no matter what happens, all of a sudden you're like, I don't even feel my body anymore.
00:59:22
Speaker
I just am so crazy excited.
00:59:26
Speaker
And
00:59:26
Speaker
Your sprint, you might think you're sprinting and it might actually be a snail's pace, but if it feels like a sprint, go for it.
00:59:34
Speaker
All right.
00:59:34
Speaker
So here comes the argument for just jogging your way through the finish line.
00:59:39
Speaker
First of all, listen, everyone out there is trying to have some fun.
00:59:42
Speaker
And the last thing you need to do is just be that jerk that just, you know, does the little zip around at the last minute.
00:59:48
Speaker
You know, here you've been shuffling all this time.
00:59:52
Speaker
Now all of a sudden you've got this little energy in your, where were you back then?
00:59:57
Speaker
You know, come on, just sprint the finish.
01:00:01
Speaker
Shame.
01:00:02
Speaker
Shame, shame.
01:00:05
Speaker
Good.
01:00:06
Speaker
I love that.
01:00:08
Speaker
All right.
01:00:08
Speaker
We got two more.
01:00:09
Speaker
Okay.
01:00:10
Speaker
Post every workout on social media or no.
01:00:14
Speaker
Unless you're doing April's pull-ups.
01:00:18
Speaker
You want to hear a funny story real quick.
01:00:20
Speaker
I have a good friend at work who her daughter is just amazing, but her daughter was scrolling through her mom's Facebook and she saw my pull-up videos.
01:00:28
Speaker
She said, again?
01:00:34
Speaker
Yes.
01:00:35
Speaker
Again, I know.
01:00:36
Speaker
I know it's bad.
01:00:38
Speaker
It's accountability.
01:00:39
Speaker
It's inspiring people.
01:00:42
Speaker
Yes.
01:00:42
Speaker
So April's posts aside, I think it's important to have workouts where you're not worried about recording and you can just stay focused on the task at hand and not worry about a camera angle or anything other than what you're there to do.
01:00:59
Speaker
Rich, what are you going to say to that?
01:01:02
Speaker
That's ridiculous.
01:01:03
Speaker
That's the whole reason Strava was made.
01:01:06
Speaker
Strava was made for this.
01:01:08
Speaker
Yeah.
01:01:08
Speaker
You're supposed to post.
01:01:10
Speaker
It didn't count.
01:01:12
Speaker
Exactly.
01:01:13
Speaker
Come on.
01:01:14
Speaker
Didn't happen unless you post it.
01:01:18
Speaker
My cheeks, I feel like I haven't laughed this much.
01:01:20
Speaker
I feel like my cheeks are getting a workout right now.
01:01:24
Speaker
I think I'm just finally getting the hang of this.
01:01:27
Speaker
How do I argue against things I don't believe in?
01:01:33
Speaker
This is so good.
01:01:34
Speaker
I'm so glad.
01:01:36
Speaker
Okay.
01:01:36
Speaker
All right.
01:01:37
Speaker
I'm going to throw a little twist on one because we had Carrie bring this up in our informal call last Sunday.
01:01:43
Speaker
I'm going to throw a little twist.
01:01:45
Speaker
Okay.
01:01:45
Speaker
Okay.
01:01:46
Speaker
Peeing in the pool, yay or nay?
01:01:51
Speaker
Nay.
01:01:52
Speaker
Rich, you're going to have to argue the yay.
01:01:56
Speaker
All right, Lauren, let's hear it.
01:01:59
Speaker
Why won't you pee in the pool?
01:02:01
Speaker
Because it's not the ocean or the lake.
01:02:03
Speaker
Because if your workout is over an hour,
01:02:13
Speaker
or 45 minutes and you really have to go take a little break and go to the bathroom and get a little recovery.
01:02:19
Speaker
I don't know, but I'm all for it in the lake and the ocean and everywhere else.
01:02:28
Speaker
Poor Rich.
01:02:30
Speaker
Not at all.
01:02:31
Speaker
Not at all.
01:02:31
Speaker
This is so straightforward.
01:02:33
Speaker
Listen, you are an athlete.
01:02:36
Speaker
You are on a schedule.
01:02:38
Speaker
You have got a workout to do.
01:02:39
Speaker
What is this five-minute break I see in the middle of your schedule, in the middle of your workout?
01:02:45
Speaker
Come on.
01:02:46
Speaker
You're going to need to know.
01:02:47
Speaker
You're going to need this skill on race day.
01:02:49
Speaker
You better damn well be practicing it in your training.
01:02:57
Speaker
Okay.
01:02:57
Speaker
Oh my God.
01:02:59
Speaker
I think that's a convincing argument right there, Rich.
01:03:02
Speaker
I'm pretty impressed.
01:03:04
Speaker
I mean, I've had situations in races where I'm getting to the end of the swim and I'm like, oh shoot, I didn't pee.
01:03:11
Speaker
And what if I have to pee on the bike?
01:03:13
Speaker
Yeah.
01:03:13
Speaker
Yeah.
01:03:14
Speaker
Get to work.
01:03:15
Speaker
That's right.
01:03:16
Speaker
You have to really be able to calm down and you have to slow down a little bit and it's practice.
01:03:24
Speaker
Yeah.
01:03:25
Speaker
You heard it from the coaches, y'all.
01:03:27
Speaker
It's a warm up drill that you're going to see in the track.
01:03:29
Speaker
Yes.
01:03:30
Speaker
Pee in the pool.
01:03:32
Speaker
Pee on your bike.
01:03:32
Speaker
Yeah.
01:03:33
Speaker
Well, there you have it.
01:03:35
Speaker
We've laid out our opinions on the line and now we want to hear from you all.
01:03:39
Speaker
We want to know, are you team bear or team hair?
01:03:44
Speaker
Is training for a marathon PR harder than training for an Ironman?
01:03:47
Speaker
And what about white tri kits?
01:03:49
Speaker
Did we miss the mark?
01:03:51
Speaker
We want to hear your opinions and we'll see who truly won the triathlon hot takes debate.
01:03:57
Speaker
That was a blast.
01:03:59
Speaker
Lauren, I'm so glad that we got to do this together.
01:04:01
Speaker
Me too.
01:04:02
Speaker
Yeah.
01:04:04
Speaker
And yeah, some strong arguments for sure.
01:04:08
Speaker
Really impressed.
01:04:10
Speaker
Totally.
01:04:10
Speaker
And I'm still just stuck on fun on the other side of fear.
01:04:15
Speaker
Just love this.
01:04:15
Speaker
What a great show.
01:04:16
Speaker
It's been a blast hanging out with you guys and sharing this with our audience.
01:04:21
Speaker
Thanks for listening this week.
01:04:22
Speaker
Be sure to follow us at 303 Triathlon and at Grit to Greatness Endurance.
01:04:26
Speaker
Of course, go to iTunes, give us a rating and a comment.
01:04:28
Speaker
We really appreciate it.
01:04:30
Speaker
And you stay tuned, train informed and enjoy the endurance journey.
01:04:35
Speaker
For your 303 Endurance Podcast.
01:04:36
Speaker
It's your 303 Endurance Podcast.
01:04:37
Speaker
It's your 303 Endurance Podcast.
01:04:39
Speaker
It's your 303 Endurance Podcast.
01:05:13
Speaker
Endurance Park.