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#512 Race Planning and Execution
81 Plays6 days ago
In Episode #512 of the 303Endurance Podcast, Coaches Rich Soares, April Spilde, and Lauren Brown dive into the art of race planning and execution to help you achieve your best performance—whether your next race is weeks or months away. This week’s show features insights on Ironman California and the Grit2Greatness Ambassador program, a coaching deep-dive into building your race plan with RaceX, and a Get Gritty Tip on protecting your focus and resilience. Plus, we spotlight the TriDot Workout of the Week: Race Rehearsal, and wrap things up with a fun seasonal segment on the lore of pumpkin spice and lattes!
Show Sponsor: Vespa Power
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Ask A Coach Sponsor: G2G Endurance
Training for multisport is tough—but you don’t have to go it alone. At Grit2Greatness Coaching, we’ve teamed up with TriDot & RunDot to give you a clear plan, smarter workouts, and the support of coaches who’ve been there. Start with a free trial through our links below, then continue your journey for as little as $14.99/month. The path to your best self is waiting. Click the link in our show notes and let’s take that first step together.
Website - Grit2Greatness Endurance Coaching
Facebook - @grit2greatnessendurance
Instagram - @grit2greatness_endurance
Coach April Spilde
TriDot Signup - https://app.tridot.com/onboard/sign-up/aprilspilde
RunDot Signup - https://app.rundot.com/onboard/sign-up/aprilspilde
Coach Lauren Brown
TriDot Signup - https://app.tridot.com/onboard/sign-up/laurenbrown
RunDot Signup - https://app.rundot.com/onboard/sign-up/laurenbrown
Coach Rich Soares
TriDot Signup - https://app.tridot.com/onboard/sign-up/richsoares
RunDot Signup - https://app.rundot.com/onboard/sign-up/richsoares
#Grit2Greatness #CoachingTips #Ask A Coach #TriathlonCoach #TriathlonPodcast #303Endurance #TriDot #EnduranceAthlete #SwimBikeRun #GetGritty #TriathlonTraining #CyclingLife #RunningCommunity
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Transcript
Introduction and Episode Overview
00:00:22
Rich
Welcome to episode 512 of the 303 endurance podcast, where your hosts coaches, rich soars, April Spilde and Lauren Brown. Thanks for joining us for another week of coaching questions, get gritty tips, some workout wisdom, and a little fun.
00:00:35
Rich
Whether your next race is next month or next year, we are here to help you prepare a race plan that will set you up for your best race execution and results. Coach April, coach
Excitement and Gear Discussion
00:00:47
Rich
Lauren, how you guys doing? Ready have a party tonight?
00:00:50
April
I mean, we're wearing our party shirt, so heck yeah.
00:00:53
Lauren Brown
I'm here for the party. I'm excited for this this episode today. It's very very timely for me, so I'm i'm excited to jump in and can't wait to be rocking my actual full kit in two weeks.
00:01:08
Rich
I know it's, it it's going, it's going global.
00:01:09
Lauren Brown
Two weeks.
00:01:13
Rich
the The brand is going global this time.
00:01:14
April
Yeah, it's going to Spain too.
00:01:14
Lauren Brown
Yeah.
00:01:15
Lauren Brown
Yeah. Yeah.
00:01:17
Rich
It looked, it, it looked great.
00:01:18
April
Times two. Oh yeah.
00:01:19
Rich
Exactly. It looked great in California this weekend and it's going to look great in Spain and it's looking great on the podcast right now.
00:01:27
Lauren Brown
Heck yeah.
00:01:27
Rich
I'm just got to say. We are, what we're talking about folks is we got the kits in all of our grit to greatness, endurance gear. and We've got our tech tees on tonight, our running tech tees.
00:01:41
Rich
We've got our kits for tri triathlon. we I've got my, did you guys get a a cycling kit too?
00:01:47
April
oh yeah
00:01:48
Rich
Oh yeah, that has.
00:01:48
April
Bibs and jersey. I'm I'm wearing them tomorrow, Rich.
00:01:50
Rich
Yeah, me too. It's great.
00:01:51
April
I'm so excited.
00:01:54
Rich
Hey, there you go. Yeah. So anyway, we're really excited. they yeah they They came out fantastic and they really look great on the course. We've got a great show for you. Let's dive in.
00:02:05
Rich
Let's give a shout out to our show sponsor.
Sponsor Highlight: Vespa Power Endurance
00:02:07
Rich
Vespa Power Endurance helps you tap into steady, clean energy so that you can stay focused and in the zone longer. Vespa is not fuel, but a metabolic catalyst that shifts your body to use more fat instead of sugar as your fuel.
00:02:20
Rich
You know listen, it's great because that really does help you in long distance events. And we're going to talk a little bit about this from this past weekend. we we We had the corner on Vespa, our team. I mean, everybody was taking Vespa and it really, I think, helped save save folks' races.
00:02:40
Rich
And listen, if you're if you want to try it out for yourself, honestly, you're going to find that this less sugar, higher performance, and you're going find faster recovery. Use the code here, 303ENDURANCE20. That's 303, lowercase, endurance 20.
00:02:54
Rich
There's a link here in the show notes, and you'll save 20% off of your first order.
00:02:59
April
Yeah. And I'll just add with Vespa. I mean, it's so important to us that it, it makes an appearance on our kids. So we're definitely rocking, uh, yeah, yeah. This product because it has helped us and our athletes tremendously.
Episode Focus and Segments Overview
00:03:14
April
Let's talk about what's in today's episode. We're going to dive into how to sharpen your focus, protect your energy, which I know coach Lauren that I'm sure that's resonating with you.
00:03:24
April
and how to finish the season strong. We're going to kick things off with our announcements and news brought to you by coach rich. We'll share updates from the triathlon community and grit to greatness in our ask a coach. We are going to unpack how to create a smarter race plan using race X.
00:03:43
April
a wonderful feature within TriDot. And then this week's Get Gritty Tip is all about protecting your focus, and which leads to protecting your resilience. We want to be able to finish strong.
00:03:54
April
It challenges you to quiet all the noise, all the things going on, and zero in on what matters most. Coach Lauren is going to bring our tri-dot workout of the week, highlighting the race rehearsal and how we can couple that with race X. Your key to mastering both the physical and mental side of race day.
00:04:14
April
And then finally, our fun segment is pumpkin spice lore and lattes, y'all.
00:04:20
Lauren Brown
Yes.
00:04:22
April
You got me fired up for PSL. We're going to serve up all the fall flavor, fun, and a few laps to close out this spicy show.
00:04:31
Rich
Oh, I love that. That sounds awesome.
00:04:34
April
Yeah.
00:04:34
Rich
Oh, uh, PSL. Here we come. All right. Announcements and news. First, I just want take a moment and tell you the story from
Ironman California Insights
00:04:42
Rich
this weekend. Ironman California was this past Sunday. What a race. Beautiful. I mean, it was just perfect weather. You couldn't have asked for better weather. i mean, as bad as the weather has been in the past, it was as good this time.
00:04:56
Rich
And, you know, was great because our athletes, Caroline Stephanie and Paul, uh, were all there on site Wednesday. They were starting their,
00:05:08
Rich
you know, orientation swims and they were, you know, you know, checking out the course. I got there on Saturday morning and it was really kind of fun. I mean, talk about, but you know, like great logistics.
00:05:20
Rich
These guys are already done athlete check-in. They did that like Thursday, first thing. so, you know, they had low bib numbers and, you know, they were, cause they signed in by bib number. It's interesting.
00:05:29
Rich
They print them right there on site, as you check in, which is kind of interesting.
00:05:33
Lauren Brown
Thank you.
00:05:35
Rich
And then, And then for i get in there Saturday morning and they pick me up on the way to basically checking in their bikes. We get the bike check in nice and early. we spent, we had a nice lunch and then everybody took naps for the afternoon.
00:05:50
Rich
We had a nice early dinner, you know, getting you know that out of the way early so they could go to bed early. Everybody was in bed by like 8.30, I think. And we got up at 3.30, think. Yeah, 3.30. Yeah.
00:06:01
Rich
i think yeah three thirty to get over to a transition by four 30. Uh, and you know, everybody got in, it was so funny because coach k Paul and Caroline all got in the water within like a minute of each other.
00:06:17
Rich
And Caroline and coach K came out of the water together, which is kind of funny.
00:06:18
Lauren Brown
As often.
00:06:23
Rich
And Paul was like right on their heels pretty much. what And then you know Stephanie started a little later than that, but man, we had just a great show. They all swam fantastic. The water was cold in the in the Sacramento, little warmer in the yeah upstream in the American.
00:06:42
Rich
And there were sea lions down there on the river. So they were out there swimming and barking and whatever they do while the athletes were swimming and coming into the finish.
00:06:54
Rich
And then for the bike ride, Caroline and Stephanie's families and I went to
Vineyard Visit During Bike Race
00:07:00
Rich
this vineyard. We drove out to a vineyard that was on the course and they had this thing set up where they had like food trucks and they had, you know, they were obviously selling their wine and, you know, and all that stuff.
00:07:13
Rich
But it was just a great place to hang out. Cause you got to just basically walk up a short little path and you were right there on the course where we took all of those bike videos.
00:07:21
Lauren Brown
Mm-hmm.
00:07:21
Rich
And while we were there, Caroline was coming back and she stopped right in front of the entire crowd to slam a Nutella sandwich that she had had packed in her personal and her personal needs for the bike bag.
00:07:37
Rich
And we got a chance to talk to her. She got her heart rate down. Uh, she and, uh, she and Paul and, and, uh, Stephanie all had great bike rides. everybody, you know, was much, was stronger on the swim and the bike than they thought they would probably be. And then, uh, the run was great too. You know, uh, Paul, uh, you know, had a, you know, slow down for a little bit, but then we had a little talk and he got going.
00:07:59
Rich
everybody just had a fantastic day. This was Stephanie's second. She did it last year. Paul's second Ironman California. That is Paul's second Ironman California. He did it two years ago.
00:08:10
Rich
And Stephanie's first, or sorry, Caroline's first. So first timer, second timers, and two different years. So, and it's a lot of fun.
00:08:20
April
Yeah, I think that Nutella gave Caroline a competitive edge because she blasted that course.
00:08:21
Rich
Yeah.
00:08:26
April
I mean, I was just blown away.
00:08:27
Lauren Brown
Yeah.
00:08:28
April
She's so amazing. All the athletes. An incredible showing.
00:08:32
Rich
And I saw Coach K out there too.
00:08:34
April
Yeah.
00:08:35
Rich
Yeah. like Coach K first in his age group.
00:08:37
April
Mad dog.
00:08:38
Rich
By a mile. Oh yeah. And we had, this is so fun.
00:08:42
Rich
I mean, Caroline had two, two really close friends, her husband, her dad, Stephanie had her husband and we had everybody cheering mad dog.
00:08:54
Rich
Including Caroline's dad, who was like, he just thought that was the coolest thing ever. This guy was, you know, basically his age and like he's out there crushing it.
00:08:58
April
Oh.
00:09:01
Rich
He's like, mad dog is great. I've got better pictures of him than I have of Caroline.
00:09:06
Lauren Brown
What an awesome day.
00:09:08
Rich
It was blast. It was a blast.
00:09:10
April
It was so cool, too, to see photos, too, of Bruce and of the family wearing the Grit to Greatness t-shirts, too.
00:09:10
Rich
Yeah. Congratulations.
00:09:17
April
Like, it just felt like we were one big family.
00:09:20
Rich
They loved the t-shirts. They loved posing with it. there's like a model There was a Model T Ford, like first year edition that was out there in the vineyard on the yard. We got a picture in front of that as a group.
00:09:32
April
Oh.
00:09:33
Rich
And, yeah, her friends were wearing it. Uh, her dad, her husband, it was great.
Grit to Greatness Ambassador Program Launch
00:09:39
Rich
so that was last weekend. in terms of announcements, uh, we have this, uh, past week, we had the resilience late in the season webinar.
00:09:49
Rich
If you missed that webinar, don't worry about it. There's a link here in the show notes, or you can go to our website, grit to greatness, endurance.com, go to the webinars and you will find it at the top of the page.
00:10:01
Rich
And then next, this is really exciting. You've probably seen the post now. Grit to greatness, 2026 ambassador applications are open. We are taking applications for our 2026 ambassador program. We have a link here in the show notes.
00:10:16
Rich
I'm going to put, uh, coach Lauren, can put you on the spot on the spot here?
00:10:21
Lauren Brown
Absolutely.
00:10:21
Rich
Like what, what, what are people signing up for when they sign up to be an ambassador?
00:10:25
Lauren Brown
So... 2026 inaugural ambassador program for grit to greatness team. And this is going to be community you want to be a part of whether you are new to triathlon, you're a seasoned athlete. If you are looking for sense of community support people that you can cheer on as well,
00:10:50
Lauren Brown
Plus, of course, we all like to get a little perks of discounts from of our sponsors. So we are working on building out the sponsors that we have on board, which it's been amazing to start connecting with a lot of really great brands that we all are pretty passionate about. So it's going to be great. I'm excited. And amazing.
00:11:11
Lauren Brown
it's It's not going to be like a high pressure program. It's literally, if you are somebody who loves the sport, if you want to be a part of something great and you want some motivation and you want to share how gritty you can get on the course and off the course and have fun doing it, this is for you.
00:11:30
Lauren Brown
Join our tribe here. We got a seat for you.
00:11:36
Rich
Love it. All right. And then the last thing I have is in alignment with all of the buzz and excitement that is going on here around crit to greatness endurance. I want to come clean and we've teased this a little bit in the welcome part of the podcast. I just want to come clean and just let our listeners know what is going to be happening in just a couple
Podcast Transition Announcement
00:11:57
Rich
of months. So,
00:11:59
Rich
Folks, you can see it coming, I hope. 303 Endurance Podcast, the 303 brand, the 303 Triathlon, 303 Endurance, it's been an amazing journey. Really, you know, been so fortunate fortunate to have that experience, be a part of that brand.
00:12:14
Rich
You know, it's just being overtaken by events. I just have to say, you know, the, yeah the grit to greatness, endurance coaching, this is in club, this is a different kind of, you know, entity than, than 303 is. 303 was really a media company.
00:12:30
Rich
That is really not where my, end, end goal lies. That is not my, my passion project. It is not my love, uh, is not, media that is, However, coaching and educating and sharing great stories and inspiring is our thing is coach, coach April, coach Lauren and my, that's our passion. And we really want to throw everything into it and we want to make sure we're consistent.
00:12:59
Rich
So we are going to change from the 303 endurance podcast to the, can you guess? Haha. the yeah the Grit to Greatness Endurance podcast.
00:13:05
April
I
00:13:07
Rich
And that's going to happen over the next couple of months. You're going to, you know, you're going to hear us talk more about it. We've got to pull a few things together to make it happen. We're going to make it seamless for you. You know, we're going to continue to publish on this channel for a bit under the new brand.
00:13:22
Rich
Eventually we're goingnna going to ask everyone to come over and follow us on the new, on the new links, of course, as soon as we get that all set up. So just want to put that out there and thank you all for being so loyal to 303 Endurance Podcast. And, you know, we're just going to see around the corner here. can just follow us right around the corner to the Crit2Greatness Endurance Podcast.
00:13:42
April
Love that, Rich. And it's just going to keep getting better and better, right? we I love the spirit of the three of us and everything that we have accomplished over the last year and a half. It just really brings tears to my eyes. So to hear that we are aligning under one thing, right? It's our one thing. It's just going to mean more opportunities. It's going to mean more solidarity and greater impact, truly. So thank you for that.
00:14:08
Rich
Yeah. Well, you know, and i have a I have a goal this quarter to get this done. And so I'm putting the stake in the ground and burning the boat and all those things. So...
00:14:21
April
Well said. Yeah, that's perfect, Rich. That brings us to our show sponsor. Grit to greatness, endurance coaching.
00:14:31
Lauren Brown
Thank you.
00:14:31
April
So, we know that training for multi-sport
Grit to Greatness Coaching Plans
00:14:34
April
is tough. I mean, that's why we call it grit to greatness, but that doesn't mean you have to go it alone at grit to greatness, endurance coaching. We've teamed up with tri-dot and run dot to give you a clear plan, smarter workouts, and the support of coaches who've been there, who want to help you succeed.
00:14:52
April
So you can start with a free trial through our links below, then continue your journey for as little as $14.99 a month. The path to your best self is waiting.
00:15:02
April
Click the link in our show notes and let's take that first step together.
00:15:06
Rich
Love that. All right. So we're going to roll here into our our Ask a Coach section.
Race X App Features
00:15:14
Rich
And
00:15:16
Rich
you know what you know part of this is a little bit of a backdrop to what happened at Ironman California. So we have an amazing... you know The TriDot platform, first of all, is is amazing. And by the way you're about to see some blow-your-mind changes coming out with the the app. It's going to be...
00:15:34
Rich
whole, whole completely replatformed here in a few weeks and the technology and the way it looks and the UI and all that, it's going to be just really snappy. But, one of the things that's really great about the application and the ecosystem of, of Tridot, if you will, is race X. And so, you know, all of the coaches who work with this platform, it's an, it's an amazing tool to help you dial in,
00:15:59
Rich
what, and and very accurately predict what your swim bike and run times will be, but it also has a great like planning component to it. Like, I mean, we can get down into some really serious detail, but there's also the overlay of, okay, well, what is the, we know what the pacing plan is, but you know, if what, you know, overall, but like, you know, making it nuanced and making sure that the you know the whole plan comes together, not just the pacing, but the nutrition and the hydration, and it's personalized for the individual.
00:16:31
Rich
And so what what we did is you know, Caroline, Stephanie, and Paul and i over the last several weeks, we have been slowly, you know, dialing in the race X plan and then dialing in the nutrition plans, the hydration and nutrition plans by going back and looking at things like sweat testing, you know, at different intensities, bike and run different temperatures and knowing what sweat rates are. So we know what the hydration plan is and really practicing the nutrition plan, you know as a starting point, just working with, you know, caloric recommendations and then adjusting as, you know, based on the athlete's age, gender and weight, but then adjusting as they were going through race rehearsals to the point where we had a
00:17:20
Rich
like a one pager that had the nutrition plan for the morning for breakfast, the hydration and nutrition plan while they're in transition before the swim, you know, T one plan bike plan with, you know, segments of pacing, like, you know basically three, four segments of during this segment, my power is this, my heart rate doesn't exceed this.
Race Nutrition and Hydration Planning
00:17:45
Rich
And this is what I'm taking in hydration and fuel wise. And so we had all this put together. So it was great because then the day before when they're putting all of their nutrition together for here's what I'm going to need in transition. This is what I'm going to need.
00:18:01
Rich
you know, for the bike, and this is what's going to be in my personal needs bag. And so we had it all laid out. In fact, I think the podcast picture, this should be like, one of the photos of all of this stuff laid out with the transition bags, uh, transition and, and, uh, personal needs bags.
00:18:19
Rich
So anyway, we, you know, a lot of this was, you know, started from that. And what we want to do uh, share that with you with some tips that, you know, Coach April, Coach Lauren and I are going to go through here to help you kind of give you a sample of or a template for what you can be doing for your next race, whether it's later this year or or next.
00:18:43
Rich
So I'm going to get us going and and then I'm just going to hand it off to Lauren and then to April. Here we go. So love this one. This is the garbage in, garbage out.
00:18:53
Rich
Start with your data. you want your, your race X, if you're using race X is going to be best if you have very accurate data. So that means having accurate assessments, recent assessments of what your functional, functional pace is on the swim, what you're functional power is on the bike and what your functional pace is, threshold pace is on the run.
00:19:20
Rich
and we do that through CSS swim tests, FTP bike tests, like the 20-minute bike test, and 5K runs. If you have that recently enough, that means it's a pretty objective test.
00:19:33
Rich
And then you should know what your paces should be for all of those. that From that, we can calculate what pace it should be for an Ironman versus a you know a sprint versus an Olympic versus a half. In this case, we're applying it to an Ironman.
00:19:47
Rich
It also it's also good to know your data in terms of your sweat rate. We talked about doing sweat tests where you're actually measuring how much sweat you're losing over the course of an hour and keeping that record of that, knowing what your sodium concentration is. If you have not done a precision hydration sodium concentration test, you can go out to the website and find find a test site that can do that for you.
00:20:13
Rich
it's very easy to do. And then you can at least know for every liter of sweat that you lose. So you get your sweat rate, the amount of sweat that you're losing. And now you've got the sodium. So you know, amount number of milligrams of sodium that you're losing per liter. So you've got volume times concentrations to know how much sodium you're losing per hour.
00:20:34
Rich
And then also know that your know what your carb burn rate is, what your metabolic rate is at different levels of intensity. And then with this, having that great data, RACEX can then very well predict what what You should simulate for a race and what the best pacing is for the best outcome time.
00:20:53
Rich
So for example, it knows to adjust and and and throttle back the bike a little bit. And again, this is going to be somewhat variable based on your testing and your training, but throttle back the bikes that you have your best run. You know, it doesn't help you to go five minutes faster on the bike only to end up running or sorry, walking on the run an hour before the finish. And then now it takes you an hour longer to finish than it otherwise would have.
00:21:18
Rich
Bad trade-off, right? So anyway, there's, start with your data. Make sure that your data is up to date.
00:21:25
Lauren Brown
right. And then once all that information is in there, the next thing you're going to want to do is select your race. So in race you are able to choose your race from the database, right? So there's Ironman races, there's challenge races.
00:21:43
Lauren Brown
You can also input your own custom event. So The beautiful thing with this is that you can also pull the GPX file if your race is not already in RaceX. So that way it can also see the elevation. it will obviously know where your race is taking place. So take into consideration things like the environment, altitude.
00:22:07
Lauren Brown
It will take all of this information in to localize your pacing and your nutrition strategy. So super important, get as much information in there as you can about the race, especially if you're inputting one that's not already in race access database.
00:22:23
April
Yes. And I think this next one is one of the best parts of race X is that it speaks to try not it. Once you select that race, once you've put in all that amazing data, the terrain, the GPX file, such as coach learn has shared, it starts to reverse engineer your entire training plan.
00:22:42
April
So if I know that I'm doing. I know I have, uh, uh, my goal for 2026. I'll just say it right here is to qualify for Xterra world championships next year. So if I know that my qualifying race is in may, and I put all that information into race X, it can reverse engineer all the way to today.
00:23:06
April
to give me the most optimized training plan for that entire block, including my development phase, my race specific phase, the taper right to race day.
00:23:17
April
And that actually is one of my absolute favorite features and and the incredibleness of the AI that we're talking about here. So let race X optimize your plan.
00:23:28
April
It will automatically calculate your target power, your run pace, uh, for each leg, And it adjusts for terrain, like increasing bike power on climbs and easing off on descents. It will save time and energy and help you get to that finish line strong and using everything that you did all the training you did to to get to that point to the optimal level.
00:23:51
Rich
Awesome. Yeah. so you're just like it's dialing in your target power and pace for each leg. Now you're going to get that precise split prediction because we know, we know the terrain of the course, we know what your target power and pace is. And if you're executing to that power and pace, we know how much time you're going to be spending going up a grade and down a grade. And, and it knows,
00:24:16
Rich
what that fatigue is going to be over time. And it can give you your best, best, you're actually, uh, what is to be your desired, timing, right? So if you come in less than that, you're kind of actually underdoing what you're capable of doing.
00:24:33
Rich
And if you come in faster than predicted, you know you might be violating a little bit of that. Don't over bike and save something for the run. So the more you can get right on that target, it is actually your best outcome.
Value of Race Rehearsals
00:24:47
Rich
Now, this is also really good doing this, having this all nailed down, or at least the, the, the, you know, a starting point before you go into your race rehearsals. So now, you know, like when you're doing your prep for your race, you know, three, four weeks out, you're doing those race rehearsals.
00:25:04
Rich
You're actually trying to ride to that power. And then you can, then get a real world example of that duration. Let's say it's you know, six hour ride for an Ironman riding at that average power, seeing what your heart rate is. You're doing that over time. And now you're basically validating, you know, those times that are in race X for those, uh, for those splits.
00:25:28
Lauren Brown
I just to piggyback a little bit on that love looking at, especially if you're on a bike course that has a lot of elevation gain, just because for me, and now hopefully this isn't just a me issue. but Hopefully it resonates with other people out there that even though i'm going up a hill,
00:25:46
Lauren Brown
I know I'm supposed to be, go I'm going to be going slower, even like depending on like, you know, you might be going seven miles an hour and you're like, it's because of the elevation. But when you're looking through acts and it breaks down those segments, it'll say like what your power is. And then when you're looking at it, you're like, okay, mentally, I'm now prepared to know that I'm probably going to be going about eight miles an hour for that stretch. And that's actually what i'm supposed to be doing instead of getting so in your head, like,
00:26:14
Lauren Brown
dang, I'm going so slow, even though we all know, like if you're riding up a hill, you're going slower than down a hill or on a flat. But mentally it just helps me like accept what's going on.
00:26:26
Lauren Brown
But, with that information, something else that i love about it is that you can export your bike power plan. So you can take the bike power segments and load them into your cycling computer.
00:26:40
Lauren Brown
So it'll give you while you're out on the course, obviously you're not, I mean, most of us won't remember everything we saw in race X, you know, prior to getting on the course, it can literally be there with you real time pacing, guiding you on race day. So you're not guessing, you're not, not trying to remember what that heck you saw.
00:27:00
Lauren Brown
You're just executing.
00:27:02
April
Yeah, it takes out all that crazy worry and questioning and all the things that can happen when you're knee deep in it. and then what you can do with it as well is use it to rehearse your race.
00:27:12
Lauren Brown
Mm-hmm.
00:27:18
April
So you'll have two race rehearsals typically when you load an a race into uh, race X, excuse me. so You can use those power segments. You can use the, the information that you have from the GPX file from race X to legitimately ride the course in a simulated way.
00:27:39
April
And it's just such a great feature because it helps you feel what that race day effort is going to be like ahead of time. I know Sasha is going through it. I know you're going through it, Lauren, for Marbella.
00:27:51
April
And I know, you know,
00:27:51
Lauren Brown
Thank you.
00:27:53
April
it's It's no joke. So I'm sure that real-time feel is coming in very handy right now.
00:28:00
Rich
Yeah, i love and I love tools like Ruby too, where you can actually see the course as you're riding it, which is you know just another way of like really experiencing it and knowing where the aid stations are and all of that fun stuff.
00:28:13
Rich
Well, and the other thing it helps you do is calculate how much fluid, sodium, and carbs you need based on your race duration, intensity, and environment. So you'll get that you know segment by segment guidance, which we did with Paul and and Stephanie and Caroline, making sure that we just kind of had their, you know, there wasn't any guesswork.
00:28:32
Rich
You know, there wasn't any, oh, I forgot. In fact, I don't know if you guys noticed in one of the pictures, Stephanie had it all written down on her arms. Yeah. She had her bike segments and, and, and the power and the, and the hydration and the fueling written on one arm.
00:28:48
Rich
And then she had to run on the other, which is kind of fun.
00:28:51
Lauren Brown
How funny, smart.
00:28:51
April
Yeah, she was ready. She was ready.
00:28:53
Lauren Brown
I know that's like prepared in case there's any technical issues.
00:28:53
Rich
She was ready.
00:28:58
Lauren Brown
Right. Yeah.
00:28:59
Rich
Gas. Yes, exactly. like Analog, you know?
00:29:03
Lauren Brown
Yep.
00:29:03
April
Yeah, no, of true. That comes, you know, sometimes that's the only or most reliable form.
00:29:11
Lauren Brown
yep so moving to tip number eight. We are going to talk about that. So RaceX is able to analyze the impact of your equipment and your setup. So it lets you test how different bike setups can affect your race time. So you can simulate changes before race day and make informed gear decisions.
00:29:35
Lauren Brown
It is like, it's actually mind blowing to me how much information we have now at our fingertips and it's What yeah I keep being like what I love about it, but but really what I love about it is that it sounds sometimes like, oh my God, there's all this information. There's all this information. But the beautiful thing is that it literally like race X just takes care of all of the information that you're inputting.
00:30:05
Lauren Brown
Mm-hmm.
00:30:06
Rich
Isn't that great? Well, and you know, and like we were just saying, right, if you are, you know, comfortable, you know, with having that, you know, kind of on your computer as you're writing, but if you don't, or you just want to be able to have it so it's handy as you're, you know, getting ready for your race and, you know, the days ahead, you just have this to reflect on, print out your plan. You know, it'll have, you know, you just get familiar with it or heck, just write it on your forearms if you need to.
00:30:33
Rich
Uh, but the idea is that you're going into it with a very well rehearsed plan. There isn't any guesswork anymore. And there isn't, you know, you, in the fog of war, you have something that's giving you direction on that pacing and, nutrition strategy, whether it's Print it out on a little tiny card, you know, on your handlebars or it's on your bike computer.
00:30:54
Rich
You've got it there. That's how you turn training into performance with RaceX. If you've got a question, send it our way or you get something else you want to hear about. Just submit and ask a coach and we will read it out in a future episode.
00:31:08
April
Rich, you mentioned the fog of war. Well, this next portion is all about getting clarity through the fog. So it is our get gritty tip, protect your focus, protect your resilience, how to get through the fog of war, the fog of training, and finally getting to the finish line.
00:31:28
April
So at this point in the season, I mean, we had a whole webinar on it, right? Most athletes are getting tired. The miles are logged. The workouts are almost done.
00:31:39
April
And mentally it's just getting harder to stay sharp, but late season resilience isn't about doing more because it can be easy to just get continuously bogged down here, but it's about doing what matters most and letting that other crap fall away.
00:31:58
April
So we're going to use a principle from the one thing it's one of the books for lies, right?
00:32:00
Lauren Brown
Thank you.
00:32:05
April
So there's a lie out there that everything matters equally, meaning that all the things we have on our to-do list
00:32:14
April
is all at the same level of priority. And if you really dig deep in there, you'll you'll come to find out that not everything matters equally. There's things that have a higher priority when we give that attention and focus.
00:32:26
April
And sometimes those loud things Missed workouts, travel plans, heavy work schedules, race logistics. They can demand our attention, but often they are not the most important.
00:32:40
April
They're urgent, right? They come with this sense of urgency, like I got to do this now, but they're oftentimes not the most important. And we want to get clarity on that.
00:32:52
April
And those quiet things, such as your recovery, your mindset, how you're showing up, your rest, those are the things that actually move the needle. The ones that make the most difference, the ones that are the 20% tasks that provide 80% of the results.
00:33:10
April
And in the book, the one thing where this principle comes from, Gary Keller, one of the authors writes, the things which are most important don't always scream the loudest.
00:33:19
Rich
Thank you.
00:33:19
April
And as triathletes, that's our challenge. We need to ask ourselves, are we spending time on the right things? Or are we getting caught up in the noise?
00:33:29
Rich
right. When we shift from doing more to doing what matters most, everything else starts to align. So as you head into the final stretch of your season, take a moment to pause and reflect and ask yourself these questions.
00:33:40
Rich
How do I, one, identify my one thing your one thing when everything else feels equally important?
00:33:44
Lauren Brown
Thank you.
00:33:50
Rich
What one quiet thing quiet thing in your training, sleep recovery mindset that deserves the most protection? And how can you shift from chasing the checklist to building your personal success list? And so, you know, maybe write down all of the things that you think you should be doing, right? Write them all down.
Task Prioritization for Performance
00:34:11
Rich
And then go back through and highlight the ones that you must do or highlight the most important. Like if you only could pick one, you know, what, you know, what is that one thing that will make all of the difference or make everything else easier? So, uh, there you go. Those are your prompt questions.
00:34:30
Lauren Brown
i like listening to this. It makes me also think of the saying that I always remind myself of is that when you're saying yes to one thing, you're saying no to something else and like, make sure you say yes to that one thing.
00:34:43
April
Mm-hmm.
00:34:48
Lauren Brown
So as you take this week's get gritty tip into your training, Remember, resilience is not about doing more. It's about doing what matters most. So we want you to protect your focus, protect your energy, and you'll finish the season stronger than you started. Because who does not want to finish stronger than you started, right?
00:35:10
Lauren Brown
And as you're reflecting on your one thing, think about how that clarity shows up in your day-to-day. Maybe it's committing to your recovery routine. Maybe it's protecting your mindset. So, so, so important protect your mind, or maybe it's just giving yourself permission to rest when your body needs it.
00:35:29
Lauren Brown
The point is when you narrow your focus, you free up your power. You stop scattering your effort across everything and start directing it towards what truly moves you forward.
00:35:41
Lauren Brown
So here's your challenge for the week. We're going say it again, right? Get clear. on your one thing. Write it down, write it on a sticky note, write it on a mirror, write it on your water bottle, right? Put it somewhere where you know you're going to see it, keep it visible and build your week around it.
00:35:58
Lauren Brown
Because the truth is when you protect your focus, you protect your resilience and that is how you get gritty.
00:36:05
Lauren Brown
All right. So With that grit in mind and staying with the theme of today, all about racing and whether it's your races next week, next month, next year, we are gonna cover the tryout workout of the week, the race rehearsal.
Simulating Race Day Conditions
00:36:25
Lauren Brown
So this is one of the most important sessions in your entire training block, because all of your training is to get you to race day, right? And to get you there as strong, as fit, as healthy as possible.
00:36:39
Lauren Brown
So your race rehearsal is your chance to simulate race day. We've been talking about it lot this episode from pacing to nutrition, to transitions. And the goal is that it allows you to identify what's working, what needs a little change and show up on a race day, confident and prepared.
00:36:58
Lauren Brown
not trying anything new. So the purpose reiterating this here is that it's designed to mimic race conditions as closely as possible. You're not just testing your fitness. It's not an FTP test.
00:37:10
Lauren Brown
You're testing your plan, your gear, pacing, fueling, and mindset. So you may feel, is an important thing to actually keep in mind because race rehearsal is not 100% mimicking because you may feel a little bit more fatigue heading into this workout. And that's okay because on race you'll be tapered, rested.
00:37:30
Lauren Brown
the energy is through the roof on race So the goal here really is just to practice your execution under as you know realistic conditions as possible, understanding that you do also have some training fatigue.
00:37:43
Lauren Brown
I'm pass it off to April for the warmup.
00:37:46
April
Yes. And just like race day, you'll want to start with the proper warmup to get those legs turning over and the heart rate gradually working up to working range. so With most workouts, there is a warmup that's suggested, and I'm going to share the one with you today for this race rehearsal.
00:38:05
April
A great option to start with is 10 minutes at zone two, followed by three by 30 seconds of spin-ups to wake up the cadence and three by one minute efforts at zone four, each with a one minute recovery between.
00:38:20
April
You want to think of this as your race morning shakeout. It helps prime your body to handle race pace smoothly and efficiently.
00:38:29
Lauren Brown
From there, we move on to the main set. So the bike and the run. So once your warmup is done, it is time to go. The main set is Really main focus steady, consistent pacing. So you're not trying to do, you know, hard pushes. You're trying to maintain the power that you're going to be pushing throughout the race.
00:38:51
Lauren Brown
So use your race X plan, like we discussed earlier to guide your power, your heart rate and your nutrition and try to keep your effort as even as possible. So for example, i will be i'm doing my race rehearsal tomorrow, actually.
00:39:06
Lauren Brown
so it's going to be three hours and 20 minutes total. Three hours and 10 minutes of that will be at race pace. I'm going to be using the correct this time used the wrong one, the the Ruby Marbella 70.3 course.
00:39:19
Lauren Brown
seventy point three course to match the terrain that I'll see Marbella. So that's going to mean some climbs, descents, and focus on maintaining smooth and even output.
00:39:30
Lauren Brown
So again, try to find something that might mimic what your race experience will feel like. And when you finish the bike, you are literally like mimic transition, right? Have your shoes nearby, have you know your run bottle, if you're taking your run bottle, your nutrition, and and just go quick transition off the bike.
00:39:51
Lauren Brown
And you know, when you get into that first, run out the door or run off the bike, you really want to lock into your race piece immediately and then settle in.
00:39:54
April
you
00:40:01
Lauren Brown
So it's typically about 40 minutes run off the bike at your projected race pace. Again, whether it's 70.3 full distance, you know, the brick workout, it's a powerful mental and physical checkpoint to see how you can expect to execute on race day.
00:40:19
Rich
Yeah, that's awesome. Well, the actual training, the actual, you know, biking and running are not the only things that we are trying to
Practicing Race Day Nutrition
00:40:29
Rich
rehearse here. We're also trying to practice our nutrition and because we know that we don't want to do anything new on race day. So we want to make sure it's really well practiced.
00:40:38
Rich
And so I actually like to, you know, pretend like this is like a real race day. Like it is an actual race day. i am going to get up early and eat breakfast the way I'm going going to on race day.
00:40:49
Rich
But even backing up to that, you know, one of the things that you're going to be doing is doing some carb loading, right? You're, you know, in the course of just normal training and recovery, you're You know, you deplete your glycogen stores in your muscles and liver, and then you are yeah and then you then you restore them overnight.
00:41:09
Rich
And, you know the restorative process doesn't always top them off, right? It's like, you know, maybe it gets halfway, the tank gets halfway full, almost like sleep, you know, like your sleep battery, your body battery, right? Except for this is how much carbohydrate you can actually absorb,
00:41:25
Rich
Well, you need to be doing a little bit more than you normally would on a regular daily basis. And what, you know, Dr. Jules Strauss actually just talked us through this a few weeks ago at the TriDot Summit, coaching summit, in that 24 to 48 hours leading up, you want to actually practice the carb loading. And so, you know,
00:41:46
Rich
Topping off those glycogen stores is something you're going to do. And the recommendation is if your normal intake is like 300 grams per day or 1200 calories per day, you're ramping up to like 700 at 900 per day of carb load, like in that 24 to 48 hours. So it's quite a, it's quite a load, but it is to top off those stores, especially for long distance like Ironman.
00:42:12
Rich
You also want to wake up the same day you will on race day, eat the kind of breakfast that you're going to eat on race day and practice that nutrition just like you would, like just before you, you know, you know, headed off to the swim.
00:42:24
Rich
What are you just, you know, sipping on? What are you consuming in transition? Just like you would, the, on the real day, During the workout, follow your hydration and fueling plan to the letter, calories, electrolytes, fluids, and timing.
00:42:38
Rich
This is your opportunity to test, you know, can my stomach handle this? You know, getting the stomach to adapt just like your muscles do is actually, yeah and under intensity. So like if you're out there doing race rehearsal at 20% of what you're planning to do on race day, that is a different experience. Yeah.
00:42:58
Rich
right? Your body needs to be fueled differently for that. And it might be harder to take in fuel at the higher power or pacing. So make sure you're really following everything to the letter and then cool down and recovery.
00:43:10
Rich
While there's no official cool down built into this workout, it's kind of essential to wind down intentionally afterwards, spend some time walking, rehydrating, maybe do a little bit of foam rolling to help aid that recovery.
00:43:23
Rich
you know Ice bath never hurts. And don't forget your post-workout mindset. Visualize what went well, what you want to adjust, and how it how it'll feel to cross that finish line strong and proud. Your race rehearsal is both a test of copf a test and a confidence builder.
00:43:39
Rich
Use it to lock in the details and trust that all of the work that you have done is going to pay off on race day. Because you'll be there on race and you'll be like, wait minute, I've done this. I've done this three times. I know exactly what's going to happen today.
00:43:52
April
Yeah, was just kind of
00:43:56
April
reminiscing on a couple of race rehearsals I've had and how critical they were to race day success. And one of the things that I would do, Rich, is I would put a little treat in there, very similar to what Caroline did with her Nutella, because it was always such a good, like, especially when after you put in serious effort, you're like, man, I still got...
00:44:18
April
three hours left of this thing.
00:44:20
Lauren Brown
Thank you.
00:44:20
April
It's just this little pick me up that can really help. So find out what that treat is in your race rehearsal. So you know that on race day, you can pull that out as a, as a little pick me up in the middle. Right.
00:44:33
April
so in closing with our workout here with our race rehearsal, Remember on race day, nothing should feel new.
Trusting Training and Preparation
00:44:42
April
You've practiced it.
00:44:43
April
Just like coach said, you know what, you know, it's, it's really all there for you to just pick up and use. so trust the plan, trust your pacing. And most importantly, trust the work that you've done. You've earned it And one other thing you can do is, uh, after your race, I wouldn't recommend during is pick up yourself a lovely pumpkin spice latte or PSL, which is, uh, everyone should have one at least by now. Okay. So we're going to re we're going to launch into our fun segment, all about pumpkin spice lore and lattes has nothing to do with triathlon.
Pumpkin Spice Latte Trivia
00:45:22
April
on My friends,
00:45:23
April
With the success of Fat Bear Week, I had to go there with this one. So are you both ready for this?
00:45:31
Lauren Brown
I'm ready.
00:45:31
Rich
I am so ready. I would, I would so have a pumpkin spice latte in T2.
00:45:32
Lauren Brown
might
00:45:35
Rich
I just got to say maybe in t one anyway.
00:45:36
April
Oh, would you?
00:45:38
Lauren Brown
be safer.
00:45:38
April
all right. There you have it, folks. OK.
00:45:41
Lauren Brown
T1 might be safer.
00:45:41
Rich
you Yeah.
00:45:42
Lauren Brown
Yeah.
00:45:43
Rich
T1.
00:45:43
April
Yeah, yeah, yeah, yeah, yeah.
00:45:43
Rich
Okay. You warm it up after the swim, you know?
00:45:47
Lauren Brown
yeah
00:45:47
April
Have somebody holding the whipped cream can as you're running by, just do a little shot. That would be awesome.
00:45:53
Rich
Yeah. A little, yeah.
00:45:53
April
Yep.
00:45:53
Rich
A little whipped cream.
00:45:54
April
Yeah.
00:45:55
Rich
Yeah. Yeah.
00:45:56
Lauren Brown
hello
00:45:57
Rich
Hand up.
00:45:57
April
yeah Yeah. All right. It's that magical time of year again, when the leaves change, the air gets crisp and the world collectively says, yes, please give me all the pumpkin spice.
00:46:09
April
This segment is pumpkin spice lore and lattes. We're going to dive into PSL's origin story a little bit here, the cult following and some random trivia around everyone's favorite seasonal drink, the PSL or pumpkin spice latte.
00:46:19
Lauren Brown
Right.
00:46:24
April
So cozy up with your favorite mug and we're going to get spicy. So first things first, here's a little origin story for you all.
00:46:29
Lauren Brown
eight
00:46:33
April
And this is coming from Starbucks's Wikipedia. The first PSL was developed in 2003 as one of the four possible seasonal drinks.
00:46:44
April
Its creators made prototypes, te tasting espresso atop pumpkin pies and experimenting with spice blends to get the balance just right. And a debuted as a test in just 100 stores, Vancouver and Washington DC before going national.
00:47:02
April
So here's your first question. Which of these was not one of the original four seasonal flavors tested in 2003, along with the PSL? A, chocolate.
00:47:15
April
B, caramel. C, cinnamon. D, pumpkin. I don't know why I have pumpkin in there, but you know, yeah, the top three here could potential.
00:47:23
Lauren Brown
Hey.
00:47:27
April
So Lauren, you're going with A, chocolate.
00:47:30
Rich
I think it's chocolate as well. I don't remember chocolate. I do think I remember cinnamon and was the other one?
00:47:37
Lauren Brown
Caramel.
00:47:37
April
Uh, caramel.
00:47:38
Lauren Brown
Those just, and like caramel and cinnamon are fall, like caramel apples, cinnamon for everything.
00:47:38
Rich
Caramel. Yeah. Yeah. Yeah.
00:47:43
Rich
yeah
00:47:47
Rich
with you. i think it's chocolate.
00:47:49
April
You both are wrong. It was cinnamon. When it first, yeah, yeah.
00:47:52
Lauren Brown
Shut up.
00:47:52
Rich
Really?
00:47:54
April
Cinnamon as a standalone spice drink, the spice was part of the pumpkin concept, but the four options were chocolate, caramel, and pumpkin.
00:47:54
Rich
Huh.
00:48:04
April
So the pumpkin version includes spices plus a pumpkin pie feel.
00:48:05
Rich
hu
00:48:08
Lauren Brown
oh Wow.
00:48:10
Rich
oh
00:48:10
Lauren Brown
Tricky, tricky, April.
00:48:11
Rich
So I remember the cinnamon dolce latte.
00:48:11
April
I know, tricky.
00:48:12
Lauren Brown
Yeah,
00:48:14
Rich
I remember the cinnamon dolce latte.
00:48:16
Lauren Brown
yeah I used to get that all the time.
00:48:16
April
Yeah. Oh yeah. It's definitely been, it's, it's been, it's been developed, but back in 2003.
00:48:18
Rich
Yeah. Okay.
00:48:21
April
Yes.
00:48:21
Rich
It's not.
00:48:22
April
So,
00:48:22
Rich
Yeah.
00:48:24
Lauren Brown
Okay.
00:48:24
April
so
00:48:24
Lauren Brown
okay
00:48:25
Rich
and they know how to They know how to confuse this. Okay. Okay.
00:48:27
April
Yeah. Fun fact for many years, that pumpkin spice flavor referred just to the spice mix used in pies like cinnamon, nutmeg, clove, ginger, et cetera.
00:48:38
April
Long before coffee, it lived in baked desserts and holiday pies. And interestingly, the spice blend itself doesn't always include actual pumpkin. That was only added later.
00:48:51
April
True or false, the pumpkin spice latte originally had no real pumpkin puree in it.
00:48:58
Lauren Brown
Now I like you're just trying to trick us with that little, like, set up. Gosh, dang
00:49:05
Rich
True.
00:49:05
April
Tricky, tricky.
00:49:05
Rich
I'm just going to say true. it
00:49:07
April
so
00:49:08
Rich
Originally, it had no pumpkin spice puree.
00:49:08
Lauren Brown
it. I'm going to go with you. That's what I thought, too. But now I'm like, I'm going to go with you, Rich, because I'm I'm going to go with it.
00:49:14
Rich
Comfort in numbers.
00:49:17
April
You both are correct. You made up for the first one here.
00:49:19
Lauren Brown
Yes. Yes.
00:49:21
April
They used a spice blend and syrup instead. And only in 2015 did the recipe change to include actual pumpkin puree and remove artificial coloring.
00:49:33
Lauren Brown
That's good.
00:49:33
April
All right, we're getting close to the end of the, uh, the, the Q and a here. what. Annual phenomenon is the PSL famously credited with launching a early fall product craze be a dedicated social media account just for the drink.
00:49:49
April
See a hashtag movement every fall or D all of the above.
00:49:54
Lauren Brown
a
00:49:57
Lauren Brown
I mean,
00:49:58
Lauren Brown
What was the actual question? you don't have through the answers again. What's... Oh, all of above.
00:50:01
April
What annual phenomenon is the PSL famously credited with launching?
00:50:08
Lauren Brown
all of the above
00:50:10
Rich
You know, it seems kind of silly that there would be a social media account just for the drink. I mean, kind of like, yeah, definitely fall product craze. Like, you know, like, I don't know.
00:50:21
Rich
You just know it's like the holidays now. And then hashtag, i don't know. I'm going to go with early fall product craze.
00:50:30
April
Lauren is correct. It is all of the above.
00:50:33
Lauren Brown
Wow.
00:50:35
April
There is a dedicated social media account for the PSL.
00:50:35
Rich
Okay. All right. it's Sure. Wow. Okay.
00:50:39
April
Hashtag PSL is a famous, famous hashtag.
00:50:40
Lauren Brown
Hmm.
00:50:43
April
And it is a movement. It is a movement. All of the above. It triggered a rush of seasonal products, a dedicated brand identity and strong social media buzz each autumn. There's even songs about it.
00:50:54
Lauren Brown
and
00:50:56
April
All right.
00:50:57
April
Okay. Uh, we're, you know, this last one's a little dull. I'm going to move us into rapid fire. Cause this actually is my favorite thing right here. So you, are you both ready to finish up with some rapid fire?
00:51:08
Rich
Let's go.
00:51:08
Lauren Brown
Heck yeah
00:51:09
April
Okay. Just a reminder. This is straight out the, the, like a gunshot, no thoughts. You just give me your answer. Okay. All right. First one, would you rather give up coffee for a month or survive solely on pumpkin spice, everything for a week?
00:51:25
Lauren Brown
yeah. Give up coffee for a month.
00:51:28
Rich
Oh, no frickin' way.
00:51:29
Lauren Brown
but Can I still take a caffeine pill?
00:51:31
Rich
ah'll figure out I'll figure it out. I'll figure out pumpkin spice on everything else. It's all good.
00:51:35
April
Wow! oh
00:51:37
Rich
to Not giving up coffee.
00:51:38
April
I don't know. If it's for a week, I think I could do pumpkin spice for a week. I probably would might never eat it again. But yeah, that's how strong the coffee love is.
00:51:47
Rich
Right.
00:51:47
Lauren Brown
Yeah, no, I mean, can you drink tea instead of coffee?
00:51:52
April
We're addicted, Lauren.
00:51:52
Rich
i mean, even if like but like coffee for a week, I don't even know if I would do it for a week. You know, I was like, okay.
00:52:00
April
Yeah.
00:52:02
Rich
All right.
00:52:02
April
or false? You've already had your first PSL of the season.
00:52:07
Rich
True.
00:52:08
April
Lauren!
00:52:10
Lauren Brown
have not
00:52:10
April
Anti, anti PSL. It's okay. It's okay. We, we still love you. All right. Favorite fall comfort food, apple pie, pumpkin bread, or chili with cornbread, man. I'm hungry now y'all. oh
00:52:25
Lauren Brown
Oh my God.
00:52:27
Rich
All of the above. They're
00:52:28
Lauren Brown
know it's crap. That was really hard.
00:52:29
April
Favorite. You got to pick one. You got to pick one.
00:52:32
Lauren Brown
It's not fair.
00:52:32
Rich
all my favorite.
00:52:32
Lauren Brown
Cause one, i know I'm like, and what if I, if I'm in the mood for some things, chili with cornbread because you get salty and savory.
00:52:39
April
Yep. That's my answer to
00:52:41
Lauren Brown
Okay. I
00:52:44
April
We'll give it to you, Richie.
00:52:44
Lauren Brown
love cornbread.
00:52:44
Rich
Yeah, I think I'm to go with, I'm going apple pie.
00:52:45
April
Scapegoat.
00:52:48
April
oh Okay. All right.
00:52:51
April
Thank you. If your barista barista could talk, what would they say about your order?
00:52:59
Lauren Brown
You're boring.
00:53:04
Lauren Brown
I get black coffee.
00:53:09
Rich
Rich, here's your regular.
00:53:12
April
What? Okay, okay, here's your, they know your order.
00:53:13
Rich
just because they Just because they know me.
00:53:15
April
Yep, yup yep, yep.
00:53:16
Rich
I'm a regular. Hey, Rich, here's your regular. Yeah, here's your regular order.
00:53:20
April
Yeah, I would say my barista would make the comment that I have asbestos lips because I, I have to drink it so hot. If it's even a touch warm, like I have to put it in a microwave. It's, it's really weird. Yeah.
00:53:34
April
It's weird, but yeah.
00:53:34
Lauren Brown
yeah
00:53:36
April
Dangerously hot is how I order my drinks. true or false. You've ever, you've ever taken a a fall aesthetic photo with your drink.
00:53:48
April
I know you've done this, Rich.
00:53:48
Lauren Brown
False.
00:53:50
April
What?
00:53:51
Rich
No. Nope.
00:53:55
April
Oh, I i have.
00:53:57
Lauren Brown
was gonna say April obviously has.
00:53:58
April
With a PSL. Yes, with a PSL in hand. With it on the freaking container itself. Anyway.
00:54:06
Lauren Brown
now Now we all have to go get a PSL and put in our story at least a picture of us doing it.
00:54:10
Rich
This weekend, yes.
00:54:10
April
Take a photo. Yes.
00:54:13
Rich
It's the PSL challenge this weekend.
00:54:15
Lauren Brown
PSL challenge, start a movement.
00:54:15
April
Yes. Yes. And then we'll see who has the best one and who can get the most fall aesthetic.
00:54:17
Lauren Brown
We're a little late to it, but.
00:54:23
April
All right. Got a couple more here. PSL season playlist. What is it? acoustic Acoustic indie, cozy jazz, or straight up Halloween hits.
00:54:34
Lauren Brown
Ooh, straight up Halloween hits.
00:54:36
Rich
Ooh, uh, yeah, we're going to go Halloween hits.
00:54:41
April
Yeah. Halloween hits for the win.
00:54:43
Lauren Brown
Yeah.
00:54:43
April
You can add one extra ingredient to your PSL. Is it maple caramel or an espresso shot?
00:54:51
Rich
It's the triple grande pumpkin spice latte.
00:54:52
Lauren Brown
Ooh.
00:54:54
Rich
It's, it's an extra shop.
00:54:55
April
It's espresso. Yeah. I figured that was going to be the winner. All right. Would you rather have, this is the last one. Would you rather have the smell of pumpkin spice follow you everywhere for a week or have your GPS voice replaced by a barista who constantly calls you pumpkin?
00:55:12
Lauren Brown
my god The smell of pumpkin. I'll take that all day.
00:55:17
Rich
Yeah, exactly. Yeah. That's weird that barista, it's like, yeah, yeah.
00:55:23
April
Ooh.
00:55:24
Rich
Let's go pumpkin spice.
00:55:26
April
Well, you have accepted your mission this week, coaches. You owe me photo of you with your PSL getting as much fall aesthetic and we'll see who wins, uh, who wins the best photo.
00:55:43
April
How does that sound?
00:55:43
Lauren Brown
I'm getting one tomorrow. It'll be my post-race rehearsal treat.
00:55:48
April
Oh, yeah. And you got the greatness kit. If you do that, Lauren, you're to You're going to win.
00:55:53
Lauren Brown
Yeah.
00:55:55
April
That just, that's set the bar pretty high.
00:55:56
Lauren Brown
Yeah.
00:55:59
Rich
I think we should all be in our kits when we do this.
00:56:03
April
Yeah, I love that idea. Okay.
00:56:05
Lauren Brown
you know
00:56:05
April
That's your, uh, a fun segment this week, folks. So if you want to join us in this lovely aesthetic challenge and, uh, post to our Facebook page, we would, we would absolutely adore that. So thanks for, uh, going on this ride of, uh, pumpkin spice lore and lattes.
00:56:22
Rich
That was perfect. What a great segment.
00:56:24
Rich
That was just a blast. I am like so in the mood for a pumpkin spice latte right now. I can't wait to go to bed and wake up tomorrow. folks Folks, thanks for listening this week. Be sure to follow us at Grit to Greatness Endurance. And of course, go to iTunes, give us a rating and a comment. We really do appreciate it.
00:56:24
Lauren Brown
Mm-hmm.
00:56:41
Rich
Stay tuned, train informed, and enjoy the endurance journey.