Become a Creator today!Start creating today - Share your story with the world!
Start for free
00:00:00
00:00:01
Your “A” Race is Here!
9 Plays4 months ago
#494 Your “A” Race is Here!
Welcome
Welcome to Episode #494 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.
When you registered the race seemed so far away. After months of training the big day is finally here. That’s right we’re talking about your “A” race and what you need to be doing in this last week before the race!
We have several athletes heading into their race week and some that are competing this weekend so what better time than to talk all things race week!
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
-
Announcements and News (Rich)
-
Ask A Coach: Top 10 Tips to Get You Ready for Race Day!
-
Get Gritty: Jump on board The Energy Bus!
-
TriDot Workout of the Week: Race Week Builds
-
Fun Segment: Race Week Roulette!
We’ve got a packed lineup for today’s episode, so buckle up! First, we’ll kick things off with a few updates and community news before rolling into an Ask A Coach section on our Top 10 Tips to get you ready for your best race day! Our Get Gritty segment will have you jumping on board The Energy Bus—because who doesn’t need a mindset tune-up before race day? Then we’ll break down our TriDot Workout of the Week that helps you build into your race day! And to top it all off, we’re spinning the wheel for a new segment called Race Week Roulette—so you won’t want to miss it. Let’s jump in!
Announcements and News:
Our Announcements are supported by VESPA Power today.
Endurance athletes—what if you could go farther, faster, and feel better doing it? With Vespa Power Endurance Nutrition, you can unlock your body’s natural fat-burning potential and fuel performance without the sugar crash. Vespa helps you tap into steady, clean energy—so you stay strong, focused, and in the zone longer. Less sugar. Higher performance.. Faster recovery.
2025 Triathlete community survey data
2025 Triathlon Data from Triathlete's Community Survey
2025 Multisport National Championships Festival
G2G Training Camp -
We want to give a huge shoutout to the athletes at our May training camps! You brought all the goods - growth mindset, support, teamwork, adaptability, courage, strength, laughter!
What we did:
-
May 17-18 - Swim Focus in C.Springs and Chatfield
-
May 24-25 - Bike Focus - Chatfield/Chatfield
-
May 31-June 1 Run Focus - Boulder/Boulder
What’s next:
September 7th - TriDot Training Camp details TBD.
Recommended
Transcript
Introduction to Episode 494
00:00:00
Speaker
Welcome everybody to your 303 Endurance Podcast.
00:00:03
Speaker
Aloha everybody, get ready for your 303 Endurance Podcast.
00:00:07
Speaker
Woo!
Race Preparation for Boulder 70.3
00:00:20
Speaker
Welcome to episode 494 of the 303 Endurance Podcast, where your hosts, coaches Rich Sores and April Spilde.
00:00:27
Speaker
Thanks for joining us for another week of news, coaching tips and discussion.
00:00:31
Speaker
When you registered for that race, it seemed so far away.
00:00:35
Speaker
And after months of training, the big day is finally here.
00:00:38
Speaker
That's right, folks.
00:00:39
Speaker
We're talking about your A race and...
00:00:41
Speaker
what you need to be doing in this last week before that race.
00:00:45
Speaker
You know, we're probably talking a lot to the Boulder 70.3 crowd, but you can apply this to any A race.
00:00:51
Speaker
And we are excited to be with you this week.
00:00:53
Speaker
April, how are you doing?
00:00:54
Speaker
I'm doing well.
00:00:55
Speaker
I know you are at your own special race, which we'll get into here in a little bit, but I want to give you that too.
00:01:02
Speaker
We do have several athletes heading into their race week and some that are competing this weekend.
00:01:07
Speaker
So what better time than to talk all things race week?
Sponsor Highlight: Generation UCAN
00:01:12
Speaker
That's awesome.
00:01:13
Speaker
Exactly.
00:01:13
Speaker
So we've got a lot to get into and let's just roll right in and let's do this by announcing our show sponsor, Generation UCAN.
00:01:22
Speaker
UCAN created Live Steady as an alternative to sugar-based nutrition products.
00:01:26
Speaker
We believe in products that are good for your body.
00:01:29
Speaker
Live Steady was purposely designed to work with your body, delivering long-lasting energy that you can feel and
00:01:34
Speaker
Whether it's UCAN Energy Powders, Bars, or Gels, Live Steady'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.
00:01:46
Speaker
Well, we've got a packed lineup for today's episode, so buckle up.
Episode Schedule Overview
00:01:51
Speaker
First, we're going to kick things off with a few updates and community news before rolling into our Ask a Coach section on our top 10 tips to get you ready for your best race day.
00:02:02
Speaker
Our Get Gritty segment will have you jumping on board the energy bus because who doesn't need a mindset tune-up before race day?
00:02:11
Speaker
Then we'll break down our Try.Workout of the Week that helps you build into your race.
00:02:16
Speaker
And to top it all off, I created a special segment just for Race Week.
00:02:20
Speaker
We're spinning the wheel for a new segment called Race Week Roulette.
00:02:25
Speaker
So you won't want to miss it.
00:02:27
Speaker
Let's jump in, Rich.
00:02:28
Speaker
These are just amazing.
00:02:30
Speaker
I don't know how you can continue to create new...
00:02:34
Speaker
fun segments like this and they all have unique catchy names.
00:02:38
Speaker
It's awesome.
00:02:39
Speaker
Thanks, Mitch.
00:02:40
Speaker
All right.
00:02:41
Speaker
So before we get into our announcements and news, we're going to give a shout out to Vespa Power today.
00:02:48
Speaker
So endurance athletes,
00:02:49
Speaker
What if you go farther, faster, and feel better doing it?
00:02:52
Speaker
With Vespa Power Endurance, you can unlock your natural fat-burning potential and fuel performance with no sugar crash.
00:03:00
Speaker
Vespa helps you tap into steady, clean energy so you can stay strong, focused, and in the zone longer.
00:03:07
Speaker
less sugar, higher performance, faster recovery.
00:03:09
Speaker
We are really excited about working with Vespa and they've really sponsored the heck out of our camp the last three weeks.
00:03:16
Speaker
And
2025 Triathlete Community Survey Insights
00:03:17
Speaker
you know, it was just perfect.
00:03:18
Speaker
We like literally ran out on the last day.
00:03:22
Speaker
So, you know, that last one that we did, it was a perfect amount.
00:03:26
Speaker
So,
00:03:27
Speaker
Thank you, Peter and team.
00:03:29
Speaker
We are excited to be working with you guys.
00:03:31
Speaker
We also found this in, actually you sent this over April, the 2025 triathlete community survey data.
00:03:38
Speaker
This is interesting because this lined up a lot with what we heard at the endurance exchange with
00:03:44
Speaker
And it was funny because Vic Brumfeld is referenced quite a bit in this article.
00:03:49
Speaker
But it was a great dive into just some of the statistics around our sport.
00:03:54
Speaker
Some of this you might find surprising.
00:03:56
Speaker
Things like how many hours per week are triathletes really training?
00:04:00
Speaker
What are the most popular wetsuit brands in triathlon?
00:04:03
Speaker
Are athletes racing more short course or long course events?
00:04:08
Speaker
It's kind of neat.
00:04:09
Speaker
I thought we could maybe just kind of scroll through the...
00:04:13
Speaker
article together and maybe just call off a couple of our favorite stats.
00:04:18
Speaker
How does that sound, April?
00:04:19
Speaker
I think that's great.
00:04:20
Speaker
I will start us off here just to give you a little insight.
00:04:23
Speaker
They interviewed 800 triathletes.
00:04:26
Speaker
So 800 triathletes participated in their survey.
00:04:29
Speaker
and obtained a representative sample of the community.
00:04:33
Speaker
Of those who responded, 9.2% are newcomers joining within the past two years, while 32% have been a triathlete for three to nine years.
00:04:43
Speaker
I fall within that category, Rich.
00:04:46
Speaker
And an additional 32.2% are seasoned athletes with 10 to 19 years of experience, and then 26.4% have 20 or more years in the sport.
00:04:50
Speaker
That's pretty amazing.
00:04:59
Speaker
Yeah, I thought that was a pretty interesting stat.
00:05:01
Speaker
The experience level kind of fell in line with that.
00:05:07
Speaker
8% considered themselves to be beginner slash novice, 40.7% enthusiast, 48.8% expert slash veteran, and 2.9% classified themselves as professional.
00:05:20
Speaker
Yeah, I like that kind of breakdown because it, you know, with triathlon, it can, it can focus a lot on the professional career and just like any sport, we, we tend to have our favorites, but it's, it's also nice to see that the majority of this sport is age groupers.
00:05:37
Speaker
Majority of this sport are people that have loved triathlon, find it to be a lifestyle choice and, you
00:05:45
Speaker
I mean, 48.8% are expert veteran.
00:05:49
Speaker
That's a really good indicator of longevity and a love of triathlons.
00:05:54
Speaker
So I found a lot of hope in that.
00:05:58
Speaker
And then Xterra also got some love.
00:06:00
Speaker
Wow.
00:06:01
Speaker
With 7.1% of survey respondents saying that they had raced the off-road world championship.
00:06:08
Speaker
And we're talking about world championship participation next, which I found this super interesting too.
00:06:14
Speaker
I thought that this would be a little bit higher, but then again, it makes sense.
00:06:18
Speaker
Ironman world championship had 18.7% participation, 21.7% for 70.3% world championship.
00:06:28
Speaker
World Triathlon Age Group Championship was 17%.
00:06:31
Speaker
And then, of course, Xterra 7.1.
00:06:34
Speaker
And 66% of participants surveyed said that they had not attended any one of these championships.
00:06:42
Speaker
Well, I've never qualified for the Ironman World Championship.
00:06:46
Speaker
I have never qualified for the 70.3 World Championship, but I did fall into the 17% of people who have now qualified for World Triathlon Age Group with Aquabike.
00:06:58
Speaker
Amazing.
00:06:59
Speaker
If I decide to do that, that sounds like it might be my prerogative.
00:07:03
Speaker
So I don't know.
00:07:04
Speaker
We'll say it.
00:07:05
Speaker
Yeah.
00:07:06
Speaker
Yeah.
00:07:06
Speaker
So that's really cool.
00:07:07
Speaker
Love that stat.
00:07:08
Speaker
All right.
00:07:08
Speaker
So I've got a couple others here, but I'll do one more.
00:07:12
Speaker
And, um, oh, I am going to do this one.
00:07:16
Speaker
I, I like this one.
00:07:18
Speaker
How about training hours per week?
00:07:20
Speaker
Zero to three.
00:07:21
Speaker
So most athletes, 35% of triathletes, uh, claim that they are training between 10 and 13%.
00:07:30
Speaker
Behind that, 27%- 10 to 13 hours, right?
00:07:33
Speaker
10 to 13 hours?
00:07:34
Speaker
What did I say?
00:07:35
Speaker
Oh yeah, I said 13%, didn't I?
00:07:36
Speaker
Yep.
00:07:38
Speaker
35%, let me say that again.
00:07:39
Speaker
We're talking about the number of hours that people are training per week.
00:07:44
Speaker
35% say they are training 10 to 13 hours per week.
00:07:46
Speaker
27.5% say they're training 7.9%, 7 to 9 hours per week.
00:07:48
Speaker
I almost did it again.
00:07:48
Speaker
15.3% say they are training 14 to 17 hours per week.
00:08:03
Speaker
So you can kind of see we're kind of reducing in percent here.
00:08:05
Speaker
And then four to six hours per week, 12.3%, 18 hours or more, 5.8%.
00:08:09
Speaker
That group that's 14 to 17 hours and more, that's high-
00:08:20
Speaker
Injury risk group, I would think.
00:08:22
Speaker
Yeah, yeah.
00:08:24
Speaker
Yeah, I'm curious to talk with them about how they're structuring that.
00:08:29
Speaker
I saw one on here that I thought was really interesting.
00:08:31
Speaker
This will be my last one.
00:08:33
Speaker
This is the most popular cross training activities for triathletes.
00:08:37
Speaker
And I'm a little surprised that hiking took the cake.
00:08:44
Speaker
58% of athletes surveyed said hiking is their most popular cross training activity.
00:08:51
Speaker
I was thinking it was going to be something like, well, I saw yoga on here.
00:08:55
Speaker
That's 29.1%.
00:08:55
Speaker
You know, weight training CrossFit.
00:08:59
Speaker
Yes.
00:09:00
Speaker
That was second most popular, but I I'm surprised hiking.
00:09:05
Speaker
Cause that's just another, you know, it's on the feet.
00:09:07
Speaker
It's I don't know.
00:09:09
Speaker
What do you think, Rich?
00:09:10
Speaker
Yeah, I think I'm with you.
00:09:12
Speaker
I think what I was encouraged by was that CrossFit and weights was 44.9%.
00:09:18
Speaker
I was encouraged because that you take hiking out of the equation and I'm taking trail running at 44% out because I don't consider that to be necessarily cross training.
00:09:30
Speaker
I feel like that's to be like actually core training.
00:09:33
Speaker
Mm-hmm.
00:09:34
Speaker
So, and hiking could arguably be core training, right?
00:09:38
Speaker
You can just be zone two hiking, you know, kind of work.
00:09:41
Speaker
So then if you take out those two, then you've got CrossFit and weights or what I would just say, you know, strength training.
00:09:48
Speaker
And that's a, that's a category of strength training.
00:09:51
Speaker
You now take that and you combine that with yoga Pilates.
00:09:54
Speaker
Yeah.
00:09:55
Speaker
And now you have almost 100% of half, you know, you got 49, 44.9% doing CrossFit weights and 29.1% doing yoga and Pilates.
00:10:04
Speaker
And I'm like, that's great.
00:10:06
Speaker
You know, the more of us that are doing that, the better, uh, we'll have better functioning bodies for the sport.
00:10:12
Speaker
I saw that camping snuck up in there too at 30.7%.
00:10:15
Speaker
That's interesting too.
00:10:17
Speaker
Like these categories are interesting.
00:10:21
Speaker
Yeah.
00:10:21
Speaker
Yeah.
00:10:22
Speaker
Camping.
00:10:23
Speaker
Yeah.
00:10:23
Speaker
Is that cross training?
00:10:25
Speaker
Is that cross training or is that living?
00:10:29
Speaker
It sounds like leisure living.
00:10:30
Speaker
Anyway, that was fun.
00:10:32
Speaker
Yeah.
00:10:32
Speaker
I'm glad that you shared that.
00:10:35
Speaker
And also this week, obviously we're talking a little bit about what's happening out here in Omaha, the 2025 Multisport National Championship Festival.
2025 Multisport National Championship Festival
00:10:45
Speaker
And it is a five-day event.
00:10:50
Speaker
It started on Wednesday, the 4th year of June.
00:10:53
Speaker
It's currently recording on Friday night.
00:10:58
Speaker
Tomorrow, would you like to hear how crazy this schedule is?
00:11:03
Speaker
Absolutely.
00:11:04
Speaker
No, sorry.
00:11:06
Speaker
Wednesday was a swim event.
00:11:07
Speaker
Thursday was a pretty back schedule of, and that's where I did the aqua bike and my daughter did the super sprint.
00:11:14
Speaker
So the aqua bike and super sprints were basically Thursday.
00:11:19
Speaker
Today was standard distance duathlon and a couple of other, and a few other events.
00:11:24
Speaker
But here's tomorrow's schedule.
00:11:27
Speaker
5.15 a.m.
00:11:28
Speaker
Bag check and transition area opens at 5.15 a.m.
00:11:32
Speaker
At 7 AM is the draft legal sprint duathlon mail wave one that goes, there's two more waves.
00:11:40
Speaker
Duathlon goes until about eight, no 10 o'clock, about 10 o'clock.
00:11:47
Speaker
Then they've got bike checkout for draft legal sprint duathlon course closes.
00:11:52
Speaker
And then the transition opens for the draft legal triathlon.
00:11:55
Speaker
So my daughter's doing the draft legal duathlon.
00:11:58
Speaker
I'm doing the draft legal triathlon.
00:12:01
Speaker
Then they've got draft legal triathlon happening from 1150 till about two o'clock.
00:12:11
Speaker
Yeah, until about two o'clock.
00:12:13
Speaker
And then they go into...
00:12:15
Speaker
Draft Legal Collegiate Club.
00:12:18
Speaker
So that's going to be some really awesome racing with Collegiate Club.
00:12:23
Speaker
And so they've got Draft Legal Triathlon happening all the way until actually it looks like 5 p.m.
00:12:30
Speaker
And then there's a youth race that happens.
00:12:33
Speaker
And then closing ceremony is at 8 p.m.
00:12:37
Speaker
Wow.
00:12:38
Speaker
And then there's more racing on Sunday.
00:12:40
Speaker
Oh, I was just going to say, right?
00:12:42
Speaker
With all the super sprints.
00:12:44
Speaker
The mixed team relays are all on Sunday.
00:12:47
Speaker
So it's five days of, and there's lots of people that are doing five or more races.
00:12:52
Speaker
There's going to be like 90 plus people doing five or more races.
00:12:56
Speaker
Including Vic.
00:12:57
Speaker
Including Vic, I think.
00:12:59
Speaker
So yeah, exciting stuff.
00:13:01
Speaker
It's been a lot of fun.
00:13:02
Speaker
I'm really enjoying it.
00:13:04
Speaker
And one of the kind of cool things is through one of my friends who we always rent these houses when we do, I've got a roommate who I just met who is Steven Ellis and he is a do athlete.
00:13:15
Speaker
He is a stellar do athlete.
00:13:18
Speaker
He actually won overall yesterday in the super sprint.
00:13:23
Speaker
He won his age group and, and, um,
00:13:28
Speaker
He was third overall, I guess today, but I guess in last year, he won every division, every kind of format of duathlon, every distance, draft legal, not draft, super sprint, sprint, standard, and then won at worlds.
00:13:45
Speaker
So he was named the 2024 USAT duathlete of the year this evening.
00:13:51
Speaker
And I am getting to hang out.
00:13:53
Speaker
You're rooming with them.
00:13:54
Speaker
Hopefully some of that rubs off on me for tomorrow for the, for the draft legal sprint.
00:13:59
Speaker
We'll see.
00:14:01
Speaker
Yes.
00:14:02
Speaker
Well, I wish you and Lauren the best of luck.
00:14:06
Speaker
I love that you two get to race together.
00:14:08
Speaker
You're cheering each other on.
00:14:09
Speaker
I really enjoyed the photos you shared on Instagram of you two and, and congrats to her on winning her a race yesterday.
00:14:18
Speaker
That was so cool.
00:14:19
Speaker
Yeah.
00:14:20
Speaker
Yeah, it was funny.
00:14:22
Speaker
She had some girl out-sprinter on the finish line, but it turned out that the girl started five seconds behind her.
00:14:28
Speaker
Oh, wow.
00:14:29
Speaker
So Lauren still beat her by like two seconds.
00:14:32
Speaker
Heck yeah, Lauren, way to go.
00:14:36
Speaker
Yeah.
00:14:36
Speaker
So anyway, a blast out here in Omaha.
00:14:38
Speaker
Yeah.
00:14:39
Speaker
I want to just shout out Ruth real quick.
00:14:41
Speaker
Ruth Fountain is also out there.
00:14:43
Speaker
She is getting ready to do the sprint draft legal triathlon tomorrow.
00:14:48
Speaker
And then she's doing the individual sprint medley on Sunday.
00:14:52
Speaker
And she is just such a powerhouse.
00:14:54
Speaker
She's an awesome athlete.
00:14:56
Speaker
It's been a lot of fun working with her, getting ready for this just this last week.
00:15:01
Speaker
And yeah, I just want to send her good vibes and all the best.
00:15:06
Speaker
Yeah, that's awesome.
00:15:07
Speaker
And Sean May is doing his very first triathlon.
00:15:11
Speaker
He's doing Colorado's triathlon tomorrow morning.
00:15:14
Speaker
So we are excited for him.
00:15:16
Speaker
Shout out to Sean.
00:15:17
Speaker
You're going to do great.
00:15:18
Speaker
And
Training Camp Reflections
00:15:19
Speaker
you've got Boulder 70.3.
00:15:19
Speaker
You're going to be on our list.
00:15:21
Speaker
We're going to talk about Boulder 70.3 here in just a second.
00:15:24
Speaker
You know, just, you know, I want to at least before we...
00:15:28
Speaker
you know, move on in the, uh, in the podcast here, I just want to acknowledge, you know, listen, we, you and I put on our very first training camp and not only did we put on our very first training camp, we put on a series back to back weekends for three weekends, May 7th, the weekend of May 17th, 24th and May 31st swim, bike, and run focus camps.
00:15:49
Speaker
And we wrapped up
00:15:50
Speaker
with a weekend of just fantastic community and camaraderie.
00:15:58
Speaker
We learned a lot.
00:16:00
Speaker
We did a lot of mobility and strength for runners.
00:16:04
Speaker
We learned a lot of running drills from Bobby McGee.
00:16:08
Speaker
We got a lot of running mechanics from Bobby McGee.
00:16:10
Speaker
He was amazing.
00:16:12
Speaker
Bobby, thank you for coming out and just spending two hours with our folks.
00:16:17
Speaker
And, you know, I really think that people took away not only a lot of skills, but a lot of great memories.
00:16:23
Speaker
And I, you know, it sounds like we might be doing more of this to come, you know, we're talking already about putting on another camp in September, folks.
00:16:32
Speaker
September 7th is kind of the details or TBD, but, you know, we've gotten some traction, we've got some buzz going.
00:16:40
Speaker
And so, you know,
00:16:42
Speaker
Put pencil that data in on your calendar.
00:16:44
Speaker
You're going to see some more information come out about that.
00:16:47
Speaker
And the idea is, listen, you don't have to... There is no, I have to be this group or that group to be a part.
00:16:57
Speaker
Anybody who's listening to this, if you want to come out, we had one traveler come out and traveled to the camp.
00:17:03
Speaker
you want to travel if you're not from around here in Colorado, you know, we're going to make you familiar and make you feel, feel really, really welcome.
00:17:11
Speaker
So more details to come.
00:17:13
Speaker
Of course, if you're local makes it nice and easy, cause you can just jump in at a date camp with us nice and easy.
00:17:18
Speaker
It'd probably be just one single day, but we will pack it full of everything that people found valuable.
00:17:24
Speaker
And we are surveying our campers to know what they thought was valuable.
00:17:28
Speaker
So anyway, so,
00:17:31
Speaker
Yeah, I'll add to that too.
00:17:33
Speaker
You did amazing.
00:17:34
Speaker
It was amazing.
00:17:35
Speaker
It really was.
00:17:36
Speaker
It definitely kicked off an incredible first part of 2025.
00:17:39
Speaker
We're almost to the middle of the year now.
00:17:42
Speaker
And I just think about how transformative this first half of 2025 has been for both of us, for Grit to Greatness, Endurance, and like you said, having Bobby there just for those two hours.
00:17:56
Speaker
I mean, I walked away with my head held higher.
00:18:01
Speaker
I felt like I had some a real breakthrough, which he, you know, had the grace to like acknowledge, which is so, so, so awesome.
00:18:10
Speaker
I didn't expect that.
00:18:12
Speaker
And that's the great thing about this is
00:18:14
Speaker
You know, we are all in the learning mindset.
00:18:16
Speaker
We're all looking to get better.
00:18:17
Speaker
I learned from Coach Rich.
00:18:19
Speaker
I learned from the other athletes.
00:18:21
Speaker
We all were there to support one another.
00:18:23
Speaker
No one in my mind was sizing anyone up.
00:18:26
Speaker
Like it was very much like, hey, we want to have a good time.
00:18:29
Speaker
We want to learn together.
00:18:30
Speaker
We also want to grow together.
00:18:32
Speaker
And
00:18:33
Speaker
If that's the kind of environment that inspires you to get to get better, we want you to come out.
00:18:38
Speaker
It is is just amazing what can happen when we got like minded people working towards a similar goal.
00:18:44
Speaker
So just want to give that foot stomp and say again, thank you to Bobby for giving us his afternoon and making that so special.
00:18:51
Speaker
Yeah.
00:18:52
Speaker
And thank you, Christy Wayne, for the really thoughtful coach's gift there at the end.
00:18:58
Speaker
That was extremely thoughtful.
00:19:01
Speaker
Laura Hemdorf also gave us both a pair of books and very beautifully written cards.
00:19:06
Speaker
But at the end of the camp, we've got both April and I got these green glasses with clear lenses.
00:19:13
Speaker
It's like green goblin.
00:19:15
Speaker
Yeah.
00:19:16
Speaker
I feel like Clark Kemp, but with green, bright green.
00:19:20
Speaker
And it was because these are our grit to greatness coaching glasses because we see such potential in our athletes.
00:19:26
Speaker
And they came with a little owl glasses holder, which represents the wisdom that we bring to our athletes.
00:19:36
Speaker
And it was just a it was actually a very emotional experience.
00:19:41
Speaker
gift, I guess.
00:19:42
Speaker
It was very nice.
00:19:42
Speaker
Thank you, Christy.
00:19:43
Speaker
I'm grateful for you.
00:19:45
Speaker
Speaking of, let's give a shout out.
00:19:47
Speaker
Let's talk about Boulder 70.3.
00:19:49
Speaker
Coming up this week, this is the A-race for a lot of folks, including the seven athletes that we've got racing.
00:19:54
Speaker
Listen, we have...
00:19:56
Speaker
We'll give a shout out to them here in just a second, but we are going to be in transition volunteering, helping cheer all of you on, helping you all have a successful day.
00:20:05
Speaker
If you are not racing or if you know some, here's a better one.
00:20:09
Speaker
If you're racing and you know somebody who could volunteer and could also probably even drive you into the res.
00:20:20
Speaker
This might be your waiting.
00:20:21
Speaker
Right.
00:20:22
Speaker
Recruit somebody, send them the link.
00:20:24
Speaker
There's a link here in the show notes where if you're listening to this and you want to volunteer with us, it's going to be an early morning, but it's going to be a fun morning.
00:20:31
Speaker
How often do you get to set your alarm for three o'clock in the morning to be at someplace at 4.15?
00:20:37
Speaker
This is probably one of the only things where I'm excited to actually get up at like 3 a.m.
00:20:43
Speaker
I don't want to drive to the airport at that hour, but I don't mind driving to the Boulder Res and high-fiving all these people.
00:20:49
Speaker
Yes.
00:20:50
Speaker
So anyway, that's the deal here.
00:20:51
Speaker
There's a link here in the show notes.
00:20:53
Speaker
And with that, let's give a shout out to all of our athletes racing Boulder 70.3.
00:20:56
Speaker
April, why don't we do this?
00:20:58
Speaker
Why don't you read, as we go down through one through seven, you read your athletes' names and then I'll read my athletes' names.
00:21:04
Speaker
We'll just go in order.
00:21:06
Speaker
Sounds good.
00:21:07
Speaker
Christy Wayne.
00:21:08
Speaker
Emily Jensen.
00:21:10
Speaker
Gabby Cavallaro.
00:21:12
Speaker
Laura Hamdorf.
00:21:13
Speaker
Max Davidson.
00:21:15
Speaker
Sasha Goldsberry.
00:21:17
Speaker
And Sean May.
00:21:17
Speaker
You guys are going to crush it.
00:21:20
Speaker
Yes.
00:21:21
Speaker
I am so excited for all of these athletes.
00:21:24
Speaker
I know they've worked extremely hard to get to this point.
00:21:27
Speaker
And now we're just right now in cruise
Boulder 70.3 Anticipation and Athlete Shout-outs
00:21:29
Speaker
mode.
00:21:29
Speaker
And like we said, the rest of this episode is really going to focus on making the most of your race week.
00:21:34
Speaker
I also want to send a quick shout out to my athlete, Erin Johnson.
00:21:38
Speaker
She's a fellow Minnesotan.
00:21:39
Speaker
And I brought out the accent just for her.
00:21:42
Speaker
She is racing Ironman Des Moines 70.3.
00:21:48
Speaker
She has been just a diligent, diligent, hardworking athlete.
00:21:52
Speaker
She deserves this finish line.
00:21:55
Speaker
She's also there with her husband.
00:21:58
Speaker
And I just want to say, you know, go get them, Aaron.
00:22:00
Speaker
You deserve this.
00:22:01
Speaker
We are absolutely rooting for you.
00:22:04
Speaker
That's awesome.
00:22:05
Speaker
And don't forget, if you haven't had enough of us already, come join us down in Colorado Springs, July 26th through 27th for the Treadout Pool School.
00:22:18
Speaker
It was April.
00:22:19
Speaker
Get this.
00:22:19
Speaker
No kidding.
00:22:20
Speaker
I am like...
00:22:21
Speaker
I'm going to the race, my race on, I guess it was Thursday morning.
00:22:27
Speaker
I show up at the shuttle and I got all my tri-doc gear on, right?
00:22:32
Speaker
This guy goes, oh, hey, have you ever heard of their pool schools?
00:22:37
Speaker
And I'm like,
00:22:39
Speaker
Hey, buddy, have I ever heard of their pool school?
00:22:41
Speaker
Let me tell you.
00:22:44
Speaker
But it was great because he was, get this takeaway.
00:22:46
Speaker
He's like, what I really loved about it was like, if I'm in a race and I am feeling a little bit, you know, like maybe uneasy about like, you know, being, you know, like swimming for whatever reason, open water.
00:22:58
Speaker
I just think of going back to that form that they taught, you know, with the Pinocchio and I'm like, well, they call it, you know, paint the rail now.
00:23:06
Speaker
And I'm like, I'm a, I'm an instructor.
00:23:09
Speaker
So, and it just kicked off this great conversation.
00:23:12
Speaker
So, isn't that neat that, you know, there's that recognition and there's enough people that are doing pool school that, uh, in fact, he even asked if Brandy was good.
00:23:21
Speaker
I think, did he ask?
00:23:23
Speaker
No, Vic asked if Brandy was there, was here.
00:23:26
Speaker
So anyway, Brandy, you're famous.
00:23:29
Speaker
You're famous, Brandy.
00:23:30
Speaker
You're world renowned.
00:23:31
Speaker
That's so cool.
00:23:36
Speaker
All right.
00:23:38
Speaker
Those are our announcements.
00:23:39
Speaker
Let's head into our Ask a Coach, which of course is sponsored by Grit to Greatness Endurance Coaching.
00:23:47
Speaker
Ever wish someone could tell you what to do for your triathlon training and make sure it actually works?
00:23:55
Speaker
Well, wish granted.
00:23:56
Speaker
Grit to Greatness Endurance Coaching has teamed up with TriDot to bring you smart, data-driven training that adapts to you.
00:24:04
Speaker
Personalized workouts, top-notch analytics, and a two-week free trial.
00:24:09
Speaker
After that, it's as low as $14.99 a month.
00:24:12
Speaker
You can click either mine or Coach Rich's try.link in our show notes to get started today because as you know, greatness doesn't just magically happen.
00:24:23
Speaker
It's absolutely trained for.
00:24:25
Speaker
Awesome.
00:24:28
Speaker
All right.
00:24:28
Speaker
You ready to get into our Ask a Coach section?
00:24:31
Speaker
Yes, I've been looking forward to this.
00:24:33
Speaker
This is going to be a lot of fun.
00:24:34
Speaker
Yeah, of course.
00:24:35
Speaker
So obviously, right?
00:24:37
Speaker
This is the question we're getting
Top 10 Race Week Tips
00:24:39
Speaker
this week.
00:24:39
Speaker
Coach, what should I be doing in the last week before my race?
00:24:43
Speaker
What we have come up with are 10 tips that are going to make sure that you're ready.
00:24:48
Speaker
Some of these are a little broader than others so we can get to a couple of spaces.
00:24:52
Speaker
But-
00:24:52
Speaker
We're going to read through 10 tips and yeah, if you've got a piece of paper and a pen handy, grab it.
00:24:58
Speaker
Let's go.
00:24:59
Speaker
The very first thing is read your athlete guide cover to cover.
00:25:04
Speaker
In some cases they're nice and short.
00:25:05
Speaker
They're not that big.
00:25:07
Speaker
In some cases they are riddled with, I know it, there's a lot of ads in those things too, but find the important pages and,
00:25:13
Speaker
You know, make sure that you are, you know, keenly aware of the course, you're keenly aware of the, of the rules and that you're keenly aware of the schedule, where to, you need to be when and why.
00:25:27
Speaker
And we're going to talk about how to set up your schedule so that you arrive today, arrive on the day, ready to race.
00:25:35
Speaker
Mm hmm.
00:25:36
Speaker
Yes.
00:25:36
Speaker
So first thing you want to do is actually create your daily schedule and put key items on your calendar.
00:25:43
Speaker
I took this to heart when I did Ironman Alaska, Rich, because I had my mom and my sister come out and they are the best fans aside from Peter.
00:25:52
Speaker
But they also, you know, they're coming to Juneau, Alaska.
00:25:55
Speaker
There's a lot to see and do.
00:25:56
Speaker
Right.
00:25:57
Speaker
And I get it that it's it's a vacation for them as well.
00:26:00
Speaker
Yeah.
00:26:02
Speaker
But be sure to lay out your expectations for what you can and cannot commit to when you're getting ready to race.
00:26:11
Speaker
So what I mean by that is actually go through each day that you're planning on having, whether it's family, visitors, or it's all these items that you have to do to get to race days, such as check-in, bike setup, training.
00:26:26
Speaker
orientation, swim, all those things, figure out exactly when you are expecting to do those things and block those in.
00:26:34
Speaker
One other thing that I did, Rich, was I actually printed out a schedule because it was that important.
00:26:39
Speaker
And I wanted my family to know like, Hey, this, I, it's important that we spend time together, but it's also important that I follow this schedule so that I
00:26:47
Speaker
We don't miss anything critical.
00:26:50
Speaker
I don't get sick, right?
00:26:52
Speaker
Or stay up too late.
00:26:53
Speaker
And they really appreciated that because they knew exactly what to expect.
00:26:57
Speaker
They weren't like trying to figure out, oh, where should we go today?
00:27:01
Speaker
Or which museum?
00:27:03
Speaker
Or how do we get here?
00:27:04
Speaker
It was all laid out.
00:27:05
Speaker
And as a visitor, it's kind of nice to have an agenda, right?
00:27:09
Speaker
So anyway, I'm riffing on that a lot, but I think that is one of the best tips is that
00:27:14
Speaker
If you plan your schedule out, you're going to have much more success when it comes to showing up race day fresh and ready to go.
00:27:21
Speaker
I love that you actually brought in everybody who's going to be a part of that weekend and you included them in that review of the schedule and to make sure that everybody is on the same page.
00:27:32
Speaker
That's incredible.
00:27:33
Speaker
The other thing, you know, kind of a corollary to that is to, you know, have that Sherpa, you know, there's going to be
00:27:40
Speaker
Even the race here, right?
00:27:43
Speaker
You've got airport runs that you need to make, right?
00:27:46
Speaker
And you've got check-ins to the hotel or the house or the this or the that or the dropping off the bikes at the valet or the grocery shopping.
00:27:56
Speaker
Ask people, come up with some roles.
00:28:00
Speaker
You're going to have a kind of a captain Sherpa and maybe you've got some deputy Sherpas.
00:28:05
Speaker
you know, you know, have people volunteer.
00:28:08
Speaker
Yeah.
00:28:08
Speaker
I'll be the person who takes care of groceries.
00:28:10
Speaker
I'll take care of the person, you know, I'll take care of the reservations for restaurants.
00:28:15
Speaker
Yeah.
00:28:16
Speaker
Right.
00:28:16
Speaker
You know, try to create a team around you.
00:28:20
Speaker
I'd love that.
00:28:20
Speaker
All right.
00:28:21
Speaker
This other one is, and this is getting really specific.
00:28:23
Speaker
Like we're, we're here at race day with this, uh, this next tip.
00:28:27
Speaker
This is, you want to get off your feet the day before your race.
00:28:32
Speaker
Uh,
00:28:32
Speaker
Ironman in particular, but even 70.3, you know, any race really, even today, I wanted to get off my feet for a few hours in the afternoon, get off your feet.
00:28:42
Speaker
You want to rest up.
00:28:43
Speaker
You get a big day tomorrow and you're probably not going to get a lot of great sleep the night before anyway.
00:28:48
Speaker
So, you know, get off your feet, get in a cool space and, and just take care of yourself.
00:28:54
Speaker
You should be hydrating.
00:28:55
Speaker
We'll talk about hydration here in, in more in a second, but yeah, get off your feet early.
00:29:00
Speaker
So April.
00:29:01
Speaker
And that was a perfect lead in for the next one, which is do your bike check in early.
00:29:06
Speaker
You can really avoid a lot of fatigue and why a line waiting around.
00:29:10
Speaker
Like, I don't know how much you enjoy waiting in line rich, but especially the day before race, it can be, uh, it can be bothersome to be waiting around or, um,
00:29:23
Speaker
uh, procrastinating even on checking in your bike, especially if there's something that needs to be taken care of.
00:29:29
Speaker
Like maybe you get there and you find out, Oh, I didn't have this or that.
00:29:32
Speaker
You still have time to get it to check in.
00:29:36
Speaker
So you're not running around like a chicken with its head cut off.
00:29:40
Speaker
You don't want that the day before race.
00:29:43
Speaker
Exactly.
00:29:44
Speaker
Yeah.
00:29:44
Speaker
I mean, think about the schedule.
00:29:46
Speaker
If you've gone through the schedule, you can see, right, they're going to have, you know, athlete briefings the afternoon before the race, you know, be right there at three o'clock or so in the afternoon, you know, and here you are.
00:29:58
Speaker
Now you're going to be at the athlete briefing until think about this until four o'clock.
00:30:02
Speaker
And now you're trying to figure out if you haven't put your schedule together, where are you going to have dinner?
00:30:06
Speaker
And now you try to get reservations.
00:30:07
Speaker
You're trying to get into a hotel or a restaurant.
00:30:10
Speaker
Now you're waiting outside because you couldn't get in right away.
00:30:15
Speaker
You're on your feet.
00:30:16
Speaker
It's six o'clock at night, the night before a big race.
00:30:18
Speaker
You're not getting to bed until nine o'clock and you're not getting a good sleep anyway.
00:30:22
Speaker
You don't want to set yourself up like that.
00:30:24
Speaker
Exactly.
00:30:24
Speaker
Exactly.
00:30:27
Speaker
All right.
00:30:27
Speaker
This one, this is backing up a little bit.
00:30:29
Speaker
Ride the course if you can, or ride parts of the course, get to know part of the course.
00:30:33
Speaker
We did this for Boulder 70.3.
00:30:35
Speaker
We did not do the entire course because of traffic.
00:30:38
Speaker
We either, some spots of the course we weren't comfortable with, but our athletes got a good look at two thirds of the course, at least I would say.
00:30:45
Speaker
And they got to see it both directions.
00:30:47
Speaker
In fact, the way it worked out.
00:30:50
Speaker
And, you know, or go drive it.
00:30:52
Speaker
Just, you know, familiarize yourself.
00:30:54
Speaker
Be know where the turns are, you know, don't miss a turn on your race day.
00:30:57
Speaker
Just if it's, you know, you can never guarantee how well things are going to be marked or how well the volunteers are going to know how to point you.
00:31:04
Speaker
So yeah, do, uh, do some recon, understand the bike course.
00:31:08
Speaker
Yeah, good stuff.
00:31:09
Speaker
Number six, you want to make sure that you charge your batteries and tighten everything down.
00:31:16
Speaker
So starting with the batteries, if you have a light, a radar, if you have a computer, if you have your actual shifting is electronic, nothing worse than getting out on the course and finding out that your batteries are dead and you cannot shift.
00:31:35
Speaker
You're stuck in a single gear.
00:31:37
Speaker
That's terrible, Rich.
00:31:38
Speaker
So take care of yourself.
00:31:40
Speaker
Take care of your bike.
00:31:41
Speaker
Take care of your equipment.
00:31:42
Speaker
Make sure everything is charged, ready to go.
00:31:45
Speaker
And then you also want to tighten everything.
00:31:47
Speaker
So whether that's the cleats or the cleat bolts on your shoes, like that actually...
00:31:55
Speaker
We saw that at one of our camps, a cleat came off.
00:31:58
Speaker
So it was just a nice like, hey, let's make sure these are all tight and ready to go.
00:32:04
Speaker
Water cages, you know, if a bottle cage is not tight or if it's falling apart, you're probably going to lose your bottles.
00:32:13
Speaker
Uh, seat post.
00:32:14
Speaker
Oh my gosh.
00:32:15
Speaker
I can't imagine rich.
00:32:16
Speaker
If a seat post fell down, it didn't have a multi-tool.
00:32:20
Speaker
Oh, that sounds like a long day.
00:32:23
Speaker
Yeah.
00:32:24
Speaker
Long day.
00:32:24
Speaker
Yes.
00:32:25
Speaker
Hint, hint.
00:32:26
Speaker
Make sure that you check all those, um, um, bolts, all of those batteries and, uh, take care of your equipment before race day.
00:32:35
Speaker
Yeah.
00:32:37
Speaker
And this is, you know, this is actually something that, you know, you, I think about all the conversations, you know, I've had with my athletes about the, you know, the race nutrition plan and, you know, and as an, I think about it on the athlete side of it, right?
00:32:49
Speaker
You've been talking about it.
00:32:50
Speaker
You, you think, you know, you've been practicing it, write it down, you know, take, get a three by five card, write it down in really tiny, small print, or rather print it off on a computer in fairly, you know, in readable font that maybe you can even put some,
00:33:04
Speaker
packing tape over it and like tape it to the top bar of your bike or to the, you know, the arrow bar someplace where you can see, okay, I am going to do my bike in, you know, this power, this power, this power, maybe break it up into thirds, right?
00:33:19
Speaker
So you've got kind of, you're building into it, but you know what your effort is going to be because you've written it down and you know, at least what your hydration is.
00:33:28
Speaker
and nutrition plan is, you know, you've got the, you know, two gels an hour or the, you know, two bottles an hour, whatever your, whatever your formula is so that you can stay on track or you could even, you know, one of our athletes, Christy Wayne brought to the camp, the tip of using a clear bottle with the,
00:33:48
Speaker
She's using a gel concoction.
00:33:52
Speaker
She basically has lines written for time, how far she needs to be through that bottle given the time.
00:34:01
Speaker
So basically this is put your nutrition and pacing plan in print somewhere, whether it's on the bottle or it's on the handlebar or it's on your top tube, someplace where you can see it, have visibility to it and execute to it.
00:34:16
Speaker
Yeah, I think that's a really great tip because I, you know, I, I have made the mistake of thinking I would remember what I needed to do.
00:34:24
Speaker
And then when you're in the fog of war and you're already tapped of all your energy and you're just trying to make it one foot in front of the other, it's really hard to try and recall your plan.
00:34:36
Speaker
So have, have a backup plan here with a printed.
00:34:39
Speaker
I love the idea of having a printed, a small print version on the bike top bar.
00:34:44
Speaker
That's so smart.
00:34:46
Speaker
You kind of led right into the next tip, tip eight, which is hydrate with electrolytes two to three days before your race.
00:34:53
Speaker
You want to make sure that you have those carbohydrate stores topped off the week prior.
00:35:00
Speaker
And I love this tip too.
00:35:01
Speaker
Don't overdo the carbs or fiber before the day, the day before the race, because you're, you're more than likely going to have an upset stomach.
00:35:10
Speaker
Obviously, uh, with fiber, you're going to have some emptying of that stomach.
00:35:14
Speaker
Probably not when you want it to happen either.
00:35:17
Speaker
So just consider, consider eating a normal, uh, day's worth of food that you would do, uh, typically, uh,
00:35:26
Speaker
on your day to day, not what you would do carbo loading the day prior, just because you don't want to put yourself in a situation where you're dealing with GI distress.
00:35:36
Speaker
Awesome.
00:35:37
Speaker
All right.
00:35:37
Speaker
And this one's one of my personal favorites.
00:35:39
Speaker
Oh, here we go.
00:35:40
Speaker
He's pulling it up.
00:35:42
Speaker
Use your checklist folks and put everything you can in your car the night before.
00:35:48
Speaker
I probably won't do that because my car is parked out onto a drive on a driveway here, but
00:35:53
Speaker
Everything, you know, what I'm going to put in my bag is going to get, as soon as it goes in the bag, it gets checked off.
00:36:00
Speaker
And then I take this checklist after everything is checked off and I put it right on top of the bag, right by the door.
00:36:06
Speaker
So I can look at that and I have peace of mind.
00:36:08
Speaker
I know that everything that's checked off is in that bag.
00:36:11
Speaker
If everything is checked off, I have everything.
00:36:13
Speaker
I can now go to sleep and get a fairly decent sleep without worrying at least about what is or is not in that bag.
00:36:20
Speaker
So.
00:36:21
Speaker
Yep.
00:36:22
Speaker
Do what I say, not as I do, I have forgotten to do this from time to time and it always bites me in the butt.
00:36:27
Speaker
Don't get bit in the butt.
00:36:30
Speaker
These are tips for us just as much as anyone else.
00:36:33
Speaker
So I love that.
00:36:34
Speaker
Reminders to ourselves.
00:36:35
Speaker
Exactly.
00:36:36
Speaker
This is us talking to ourselves.
00:36:38
Speaker
Yep.
00:36:40
Speaker
This is me past April talking to future April.
00:36:42
Speaker
Get your crap together.
00:36:44
Speaker
All right.
00:36:45
Speaker
With the last one, but also not the least.
00:36:48
Speaker
This is probably one of the most important.
00:36:50
Speaker
Get to your race early.
00:36:53
Speaker
There is no penalty for being early and having extra time really is helpful.
00:36:59
Speaker
If you need a contingency, I think it was Caroline who had brought up that she had a I can't remember what it was that was forgotten, but her hydration.
00:37:08
Speaker
Hydration.
00:37:09
Speaker
Yeah.
00:37:09
Speaker
Yeah.
00:37:11
Speaker
She made her husband made it in time, but it was like a mad dash.
00:37:16
Speaker
He had the cops didn't pick pick him up.
00:37:20
Speaker
You have to go from transition in Boulder.
00:37:22
Speaker
Yeah.
00:37:23
Speaker
Take a shuttle back to the parking.
00:37:26
Speaker
Oh my gosh.
00:37:26
Speaker
Drive from the parking back to Fort Collins.
00:37:29
Speaker
Get back from Fort Collins to that shuttle parking.
00:37:31
Speaker
Take the shuttle back to the transition area all before Caroline got in the water.
00:37:35
Speaker
Wow.
00:37:37
Speaker
Yeah.
00:37:38
Speaker
It was mission impossible.
00:37:40
Speaker
Wes, you're amazing.
00:37:42
Speaker
I'm giving you a shout out.
00:37:43
Speaker
All right.
00:37:45
Speaker
Time for the fun segment of the week.
00:37:48
Speaker
Oh, no, we're going into our get gritty, but this is fun.
00:37:51
Speaker
Yeah, yeah, yeah.
00:37:54
Speaker
I just want to say great job on putting these tips together, Rich.
00:37:57
Speaker
This is this is excellent.
00:37:59
Speaker
Good.
00:37:59
Speaker
That was fun.
00:38:01
Speaker
And you've been bringing the energy tonight.
00:38:02
Speaker
So let's just keep driving on.
00:38:05
Speaker
We're going to introduce our get gritty, which is the energy bus.
00:38:09
Speaker
I don't know if you've read this book, but if you haven't,
00:38:12
Speaker
You need to check it out, folks.
00:38:13
Speaker
It's called The Energy Bus by John Gordon.
00:38:16
Speaker
And as triathletes, our mindset is just as crucial as our physical strength.
00:38:23
Speaker
And I came across this.
00:38:24
Speaker
We had a on my military side, we had a really good personal professional development on this book, particularly in
00:38:32
Speaker
And it was 10 tips to have the best rod of your life, really.
00:38:37
Speaker
So I'm going to go through those 10 tips with Rich, and we're going to break it down as to why this is important for you as a triathlete to get the most out of your training, your racing, and the lifestyle that you live as a triathlete by choosing to drive your own bus.
00:38:55
Speaker
So
00:38:56
Speaker
We're going to break down these 10 rules.
00:38:58
Speaker
Yes.
Applying 'The Energy Bus' to Triathlons
00:38:59
Speaker
And we're going to apply these again to your triathlon journey and really learn how to turn obstacles into opportunities and keep that good energy that's needed to reach your goals.
00:39:10
Speaker
I love this, April.
00:39:12
Speaker
And as Paul Simon would say, let's get on the bus, Gus.
00:39:16
Speaker
We need some music for this, Rich.
00:39:19
Speaker
Yes.
00:39:20
Speaker
Did you say let's get on the bus, Gus?
00:39:21
Speaker
Yes.
00:39:22
Speaker
It's Paul Simon.
00:39:23
Speaker
You bet.
00:39:24
Speaker
Yeah.
00:39:25
Speaker
I have not heard that.
00:39:26
Speaker
I'm going to listen to it after this podcast.
00:39:28
Speaker
You have not heard.
00:39:29
Speaker
Get on the bus, Gus.
00:39:31
Speaker
No need to discuss much.
00:39:35
Speaker
No, I haven't.
00:39:36
Speaker
I'm sorry.
00:39:37
Speaker
Oh my goodness.
00:39:38
Speaker
But it's going to go right to the top of the playlist.
00:39:41
Speaker
I feel so old.
00:39:41
Speaker
I feel so old.
00:39:43
Speaker
Okay, let's go.
00:39:45
Speaker
All right.
00:39:46
Speaker
Number one.
00:39:47
Speaker
So the top 10 rules here.
00:39:48
Speaker
Number one.
00:39:50
Speaker
You're the driver of your bus, meaning you are in control of your journey.
00:39:55
Speaker
And in triathlon, you choose how to show up each day, whether it's a tough workout, a challenging race or life's distractions.
00:40:03
Speaker
You get to decide how you show up, meaning that
00:40:06
Speaker
When you get behind that driver's seat, don't let other people's negative energy take you out.
00:40:11
Speaker
You're the one that gets to control how you process things, how you decide to move forward.
00:40:18
Speaker
So take charge of your mindset.
00:40:20
Speaker
Take charge of your vision, your goals, and your daily actions.
00:40:23
Speaker
I love that because, Rich, we can control only what we can control.
00:40:27
Speaker
And guess what we can control?
00:40:30
Speaker
Our energy.
00:40:31
Speaker
And if you think about it like this, our energy, everything is made up of energy.
00:40:35
Speaker
If you talk about the theory of relativity with Einstein and E equals MC square, basically the entire universe is made up of energy is what we're talking about.
00:40:45
Speaker
So if you look at it from its most basic elements, when you think about the energy that you create, the energy that you put off, and also the energy that you receive from others,
00:40:56
Speaker
you have to acknowledge or be aware of what you're allowing, what you're not allowing.
00:41:02
Speaker
So be the driver of your own bus, take control of your journey.
00:41:06
Speaker
And that leads us to number two.
00:41:08
Speaker
But I want to ask you, Rich, what do you think about that?
00:41:10
Speaker
Well, I just believe very much in the internal locus of control, right?
00:41:17
Speaker
And you are responsible for every decision and therefore your decisions manage, you manage yourself and your mastery of yourself by owning those decisions, right?
00:41:31
Speaker
And so that really resonates with me.
00:41:34
Speaker
I'm a much more, I'm much of a, a much big fan of extreme ownership, if you will.
00:41:42
Speaker
So thinking about extreme ownership, Rich, that leads into our number two tip, which is owning your desire, your vision, and your focus to move your bus in the right direction.
00:41:52
Speaker
And I'll give you a little bit more of a setup here as to the book, how they lead into what is the energy bus.
00:41:59
Speaker
So it focuses on a main character named George, and he's having pretty much like one of the worst days.
00:42:05
Speaker
He had a flat, his car had a flat tire.
00:42:09
Speaker
His wife couldn't drive him to work.
00:42:12
Speaker
He has this big presentation.
00:42:14
Speaker
He's trying not to get fired, essentially.
00:42:17
Speaker
And his wife can't.
00:42:19
Speaker
She's got her own thing she needs to do, dental appointment, take the new puppy to the vet.
00:42:24
Speaker
Kids got to get to school, right?
00:42:26
Speaker
Anyway, he just leaves the house in this awful state, this emotional state, and he goes to take the bus.
00:42:33
Speaker
And when he gets on the bus, he meets the driver, and her name is Joy.
00:42:37
Speaker
And she introduces to him these 10 rules.
00:42:42
Speaker
And I won't give too much away, but...
00:42:44
Speaker
As he's riding the bus, she unlocks pretty much his the way he's choosing to view his perspective on life.
00:42:54
Speaker
And and just like her name, Joy, kind of leads into she's she's showing him how to find joy.
00:43:03
Speaker
So how she starts with that is leading into number two, which is desire, vision, and focus to move the bus in the right direction.
00:43:10
Speaker
So we need to set our sights on the finish line and keep our vision clear.
00:43:15
Speaker
Whether it's crossing our Ironman finish line or shaving time off our race, we want to focus our desires on what will keep us motivated even on those hard days.
00:43:25
Speaker
And having a vision will give you a purpose for training and a drive to want to continue forward.
00:43:31
Speaker
We do talk about the gap in the gain a lot in this podcast.
00:43:34
Speaker
This is also a reminder that you don't have to wait to find joy and happiness until you find that finish line.
00:43:43
Speaker
There's joy in the journey.
00:43:44
Speaker
And when you have both an understanding of the present and the past, like and the future where you want to go, you can find joy in any part of that.
00:43:54
Speaker
So that's the second rule for the bus.
00:43:58
Speaker
Okay.
00:43:59
Speaker
And then after we have figured out what our vision is, we want to fuel our ride with positive energy, which is number three.
00:44:08
Speaker
Just as a bus needs fuel to run, you need positive energy to keep going.
00:44:13
Speaker
I don't know about you, Rich, but anytime I find myself in the pity party, negative thoughts, self-doubt, that really can derail me.
00:44:21
Speaker
And if I stay there long enough, it can completely knock me off.
00:44:25
Speaker
for a long time.
00:44:26
Speaker
So I try to fuel my own mind with positive thoughts, positive affirmations, looking for the good.
00:44:32
Speaker
That can also be finding supportive teammates and using self-talk.
00:44:37
Speaker
Talking to yourself in the third person like Bobby shared with us, right, can help us with keeping that bus driving forward.
00:44:44
Speaker
Yeah, I think we have a lot of that happening right now on our Grit to Greatness team as a, just a lot of the positive energy that came out of the camp.
00:44:55
Speaker
And a lot of that was the positive energy that went into it.
00:44:58
Speaker
A lot of your leadership there.
00:45:01
Speaker
So.
00:45:02
Speaker
Thank you, Rich.
00:45:03
Speaker
Likewise, we, you know, bounce off each other really well.
00:45:08
Speaker
We'll just go through two more because I know that this is a lot and we can talk about this for hours.
00:45:14
Speaker
So for the sake of our listeners, we're going to go through two more and we're going to save the back five for our next episode.
00:45:21
Speaker
So I love that you brought up supportive teammates.
00:45:24
Speaker
That's the next step, which is inviting people on your bus to
00:45:28
Speaker
and sharing your vision.
00:45:29
Speaker
You only want people on this bus that are supportive, meaning that you get to decide who's on the bus and who's off of it.
00:45:38
Speaker
You don't have to go on this journey alone.
00:45:41
Speaker
You want to surround yourself with people who believe in you and your goals, whether it's your coach, your training partners, your family.
00:45:49
Speaker
The energy of a supportive community can help you keep going when the road gets tough.
00:45:56
Speaker
And then number five.
00:45:57
Speaker
Yes.
00:45:58
Speaker
Don't waste your energy on those who don't support you.
00:46:02
Speaker
It's hard to do.
00:46:04
Speaker
Yeah.
00:46:04
Speaker
Super hard.
00:46:06
Speaker
You're going to encounter naysayers.
00:46:08
Speaker
You're going to encounter people who question you, right?
00:46:11
Speaker
Question your goals or even give you negative feedback.
00:46:15
Speaker
Don't waste your time or energy on them.
00:46:18
Speaker
You want to stay focused on those who cheer you on and bring positivity to your life.
00:46:23
Speaker
Protect your energy.
00:46:24
Speaker
I've heard that many times, and I think that is so true.
00:46:27
Speaker
You want to protect your energy.
00:46:30
Speaker
Everything depends on that.
00:46:31
Speaker
Not just your race, but how you live day to day.
00:46:36
Speaker
Guard that.
00:46:36
Speaker
That's awesome.
00:46:38
Speaker
All right.
00:46:38
Speaker
So we have another five next week is what we're going to do.
00:46:42
Speaker
Yeah, yeah.
00:46:42
Speaker
We're going to lead into the last five rules to have the ride of your life, Rich.
00:46:48
Speaker
That is our Get Gritty for this week.
00:46:51
Speaker
Awesome.
00:46:51
Speaker
Okay, cool.
00:46:52
Speaker
Well, let's, let's get you ready for your race by doing your tried out workout of the week, which is race week builds.
00:46:59
Speaker
We're going to do race week builds on the bike first.
00:47:02
Speaker
And this is one of those efforts where you're really kind of doing that kind of standard warmup.
00:47:06
Speaker
You're getting your body ready to do some training, but instead of a real big heavy set, you're just going to do three to five by four minutes building into zone four.
00:47:16
Speaker
And, you know, really recommend doing this by power if you can heart rate.
00:47:19
Speaker
It's just a short enough interval that, you know, it'll take too long to get into heart rate.
00:47:23
Speaker
But the idea here is you want to spend about two minutes, you know, three to five times by two minutes in zone four.
00:47:30
Speaker
All you're trying to do is just get those three energy systems going just so that you're kind of spinning the wheel, just keeping that flywheel going this week without doing, putting yourself in too much of a deficit.
00:47:41
Speaker
You're not going to spend a lot of time in zone four.
00:47:44
Speaker
This is just to keep
00:47:45
Speaker
those energy systems alive and awake.
00:47:47
Speaker
And then when you're done with those three to five in zone four or those builds, you're going into a zone two for the rest of that ride.
00:47:56
Speaker
Same thing with the race week run.
00:47:59
Speaker
You're trying to just dial in that race pace.
00:48:02
Speaker
You're trying to run comfortably and loose.
00:48:03
Speaker
You're aiming to hold race pace for about that last 30 to 60 seconds of each of these efforts.
00:48:10
Speaker
Don't go too hard.
00:48:12
Speaker
You're just trying to gain a little bit.
00:48:13
Speaker
You're not really trying to gain any fitness.
00:48:15
Speaker
You're just trying to not mess anything up or lose fitness too fast.
00:48:20
Speaker
So again, easy, you know, straightforward warmup, do some dynamics, stretching and muscle activation.
00:48:26
Speaker
And then in your main set, you're going to do two to three, uh, at build to race pace with the, uh, two minute jog after each one of these.
00:48:36
Speaker
So again, all you're trying to do is just dial in that race pace for whatever the distance is that you're doing.
00:48:41
Speaker
So if you're doing, uh,
00:48:43
Speaker
you know, 70.3, this is probably kind of that zone three effort is probably what you're going for.
00:48:49
Speaker
If you're doing something that's a sprint, you're probably, or, uh, an Olympic, you're probably doing either a zone five or a zone four, uh, effort.
00:48:56
Speaker
So, and then the, uh, balance after those, uh, two, three, uh, two, three minute, uh, builds, you're just going to do the balance of time in zone two.
00:49:06
Speaker
You might, the whole workout might be 30, 40 minutes.
00:49:08
Speaker
So, uh, nothing too strenuous or too long at this point.
00:49:12
Speaker
So there you go.
00:49:13
Speaker
There's your tried out workouts of the week race week builds bike and run.
00:49:21
Speaker
Love it, Rich.
00:49:22
Speaker
Let's hit our fun segment.
00:49:23
Speaker
We'll just do a couple of these, but this is our, yeah.
00:49:28
Speaker
Race week roulette.
00:49:30
Speaker
So this game is where we test your triathlon instincts and race day adaptability with all the curve balls race.
00:49:37
Speaker
We can throw your way.
00:49:39
Speaker
Whether it's lost gear, mystery cramps, or weird dreams about forgetting your timing chip, nothing is off limits.
00:49:47
Speaker
So buckle up and get ready to spin the wheel of race week mayhem.
00:49:52
Speaker
So how do we do this?
00:49:53
Speaker
We're going to present some rounds.
00:49:55
Speaker
Each round is a race week uh-oh scenario, and you must quickly choose how you would handle it.
00:50:02
Speaker
So we're going to spin the wheel.
00:50:04
Speaker
All right, let's go.
00:50:05
Speaker
The first one is packing panic.
00:50:08
Speaker
You just landed for a destination race and realize you forgot your running shoes.
00:50:13
Speaker
What are you going to do?
00:50:14
Speaker
A, find the nearest sporting goods store and hope for the best.
00:50:18
Speaker
B, try to borrow from someone in your age group.
00:50:21
Speaker
Or C, run barefoot like you're chasing Olympic glory.
00:50:25
Speaker
Yeah, this is an easy A for me.
00:50:27
Speaker
I am going to find the very nearest running store.
00:50:31
Speaker
Hope and pray.
00:50:33
Speaker
Hope and pray.
00:50:34
Speaker
At this day and age, you might even be able to get them overnight delivery to your hotel.
00:50:38
Speaker
Oh, that's true.
00:50:39
Speaker
That's true.
00:50:40
Speaker
I like it.
00:50:40
Speaker
Very clear-headed response there.
00:50:42
Speaker
Have you been taking your Vespa, Rich?
00:50:44
Speaker
Exactly.
00:50:44
Speaker
Yes, exactly.
00:50:47
Speaker
All right.
00:50:47
Speaker
Number two, taper madness.
00:50:49
Speaker
You feel phantom aches and pains everywhere.
00:50:54
Speaker
A, Google every possible injury.
00:50:56
Speaker
B, shake it off.
00:50:57
Speaker
It's just taper brain.
00:50:59
Speaker
Or C, call your coach in tears and demand a last minute workout.
00:51:03
Speaker
This one's pretty good.
00:51:06
Speaker
Call your coach in tears and demand a last minute workout.
00:51:10
Speaker
That's a, yeah, you could do that.
00:51:13
Speaker
Yeah.
00:51:14
Speaker
Yeah.
00:51:15
Speaker
I like the taper brain.
00:51:18
Speaker
I actually think those little aches and pains are really common.
00:51:23
Speaker
I'm really glad you brought this up.
00:51:26
Speaker
Cause it's common.
00:51:27
Speaker
It is.
00:51:28
Speaker
It always happens.
00:51:29
Speaker
Yeah.
00:51:29
Speaker
Yeah.
00:51:30
Speaker
It's a good idea maybe to consult with your coach.
00:51:33
Speaker
It might be, it might be good to do a Google search, but at the end of the day, I think you're going to be able to shake it off.
00:51:39
Speaker
It's probably just taper brain.
00:51:40
Speaker
That's going to be my answer.
00:51:42
Speaker
Final answer.
00:51:43
Speaker
All right.
00:51:46
Speaker
All right.
00:51:47
Speaker
We'll do one more.
00:51:47
Speaker
Okay.
00:51:48
Speaker
Awesome.
00:51:50
Speaker
Unexpected nutrition nonsense.
00:51:53
Speaker
Your usual race fuel got held up in shipping.
00:51:57
Speaker
A, you'll raid the hotel breakfast bar for fuel.
00:52:00
Speaker
B, beg for extra gels at the aid station.
00:52:04
Speaker
Or C, try something new on race day.
00:52:07
Speaker
YOLO, right?
00:52:08
Speaker
Okay.
00:52:09
Speaker
Well, honestly, I think I use mostly what's served on a lot of the Ironman courses.
00:52:14
Speaker
So from that perspective, I think it would be okay.
00:52:17
Speaker
And for shorter, distant races, I'm usually okay using what's on the course.
00:52:21
Speaker
So I might be okay just, you know, begging for extra gels at the aid station.
00:52:26
Speaker
I think the thing, and this is, you know, the thing that the nutrition that would be really hard to replace is,
00:52:33
Speaker
would honestly be Vespa because it's not really nutrition, right?
00:52:37
Speaker
It's just a catalyst to use more fat instead of carbohydrate.
00:52:42
Speaker
And there really is no replacement for that, which is kind of an interesting thing to say.
00:52:46
Speaker
So I'm actually really excited that you asked me this one instead of the other two that were on the list here.
00:52:53
Speaker
So I have a very Vespa-related answer to this one, which would be,
00:52:58
Speaker
And I probably won't even have to do B. I might just raid the hotel breakfast and I don't know.
00:53:09
Speaker
Oh, that's good.
00:53:10
Speaker
That's really good.
00:53:11
Speaker
I think I might choose A as well.
00:53:13
Speaker
Raid the hotel breakfast bar, get some waffles and some...
00:53:18
Speaker
There you go.
00:53:19
Speaker
Put some waffles in your, uh, in your bento box.
00:53:22
Speaker
Yes, yes, exactly.
00:53:23
Speaker
That would be precious.
Game: Race Week Roulette
00:53:27
Speaker
Well, that's it for race week roulette, whether your gear's gone rogue or you're running on bagels and adrenaline.
00:53:32
Speaker
Remember,
00:53:33
Speaker
It's not about having a perfect race.
00:53:35
Speaker
It's about showing up greedy, ready, and maybe just a little chaotic.
00:53:40
Speaker
So if you have your own race week horror story, we would love to hear about it.
00:53:44
Speaker
You can DM us or tag us with hashtag race week roulette.
00:53:49
Speaker
We might feature your story next time, especially if it involves duct tape, porta potties, or costume changes.
00:53:56
Speaker
Yeah.
00:53:56
Speaker
Wow.
00:53:57
Speaker
Okay.
00:53:57
Speaker
Those are, those are very specific.
00:53:59
Speaker
I can't wait to get a costume change story.
00:54:03
Speaker
I know.
00:54:04
Speaker
Right.
00:54:06
Speaker
Folks, this has been a blast.
00:54:07
Speaker
April been a blast.
00:54:08
Speaker
Folks.
00:54:09
Speaker
Good luck next week.
00:54:10
Speaker
Team.
00:54:11
Speaker
Good luck.
00:54:11
Speaker
Anybody who's doing a race this weekend or next, we are in your corner and shouting your name.
00:54:17
Speaker
Thanks again for listening this week.
00:54:19
Speaker
Be sure to follow us at 323 Triathlon and at Grit to Greatness Endurance.
00:54:22
Speaker
And of course, go to iTunes, give us a rating and a comment.
00:54:25
Speaker
We would really appreciate that.
00:54:26
Speaker
Support our sponsors.
00:54:29
Speaker
We appreciate that as well.
00:54:31
Speaker
Stay tuned, train informed, and enjoy the endurance journey.
00:54:34
Speaker
For your 303 Endurance Podcast.
00:54:37
Speaker
It's your 303 Endurance Podcast.
00:54:39
Speaker
It's your 303 Endurance Podcast.
00:55:13
Speaker
Endurance Podcast.