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Running Camp Magic
8 Plays5 months ago
#493 Training Camp Magic
Welcome
Welcome to Episode #493 of the 303 Endurance Podcast. We're your hosts Coaches Rich Soares and April Spilde. Thanks for joining us for another week of interviews, coaching tips and discussion.
It’s a magical time here in the front range. Without Limits Colorado Triathlon is next week, Boulder 70.3 the week after and another magical G2G training camp this weekend with guest Coach Bobby McGee. And we literally had magic last weekend at our bike camp!
April, what tricks do you have up your sleeve today?
Oh, I’ve got a few spells ready—workouts, dream chasing, and some Rich-on-the-spot coaching! But before we dive into today’s endurance sorcery, let’s fuel up with our show sponsor who helps keep the energy steady, not spooky…
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
-
Ask A Coach: Athlete question about Vespa
-
Get Gritty: Touch Your Dreams
-
TriDot Workout of the Week: Bike-Run Bricks
-
Fun Segment: Triathlon Fantasy Draft!
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. More power. Real results. Fuel smarter with Vespa—because endurance is earned, not spiked.
Fun Fact: Vespa is the name of the Genus of Wasps.
Upcoming Programming -
G2G Spring Training Camp
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
Volunteer with us Jun 14, 2025 at the Boulder Res!
We are privileged to be in the IRONMAN Boulder 70.3 Transition Area again for 2025.
If you like watching the race and cheering for spectators, there is no better seat in the house. As a volunteer you will be in the middle of the action and the volunteer shirt will get you access to a lot of places regular spectators cannot access (eg finish line).
Please join me by signing up for the Transition Area early shift. It's a dang early morning, but you are also done relatively early and will have a blast!
https://ironman.volunteerlocal.com/volunteer/?id=88391&job_name=transition%20t1
TriDot Pool School July 26-27.
Recommended
Transcript
Podcast Introduction: Episode 493
00:00:00
Speaker
Welcome everybody to your 303 Endurance Podcast.
00:00:03
Speaker
Aloha everybody, get ready for your 303 Endurance Podcast.
00:00:09
Speaker
Woo!
00:00:20
Speaker
Welcome to episode 493 of the 303 Endurance Podcast.
00:00:24
Speaker
We're your hosts, coaches Rich Soros and April Spilde.
00:00:27
Speaker
Thanks for joining us for another week of endurance news, coaching tips and discussion.
Upcoming Races and Events
00:00:31
Speaker
It's a magical time here in the front range.
00:00:34
Speaker
We've got lots of racing happening.
00:00:36
Speaker
Without limits, Colorado triathlon is next weekend.
00:00:40
Speaker
Boulder 70.3 the week after that.
00:00:43
Speaker
And another magical grit to greatness training camp happening this weekend with guest coach Bobby McGee.
00:00:49
Speaker
And we literally had magic last weekend at our bike camp.
00:00:54
Speaker
April, what tricks do you have up your sleeve today?
00:00:58
Speaker
Oh, I've got a few good spells ready.
00:01:01
Speaker
We got some workouts to talk about.
00:01:03
Speaker
We're going to talk about dream chasing.
00:01:06
Speaker
And I'm going to put Rich on the spot in our Ask a Coach section because we've got a great athlete question for you.
00:01:13
Speaker
But before we dive into today's endurance sorcery, let's fuel up with our show sponsor who helps keep the energy steady and not spooky.
00:01:24
Speaker
Ha ha ha.
00:01:26
Speaker
Awesome.
00:01:26
Speaker
All
Sponsor Highlight: Generation UCAN
00:01:27
Speaker
right.
00:01:27
Speaker
Let's give a shout out to our show sponsor, Generation UCAN.
00:01:30
Speaker
UCAN created Live Steady as an alternative to sugar-based nutrition products.
00:01:35
Speaker
Live Steady was purposely designed to work with your body, delivering long-lasting energy you can feel.
00:01:40
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.
00:01:53
Speaker
especially if you are doing all day camps with grit to greatness.
Ask a Coach: Vespa in Training
00:01:58
Speaker
In today's show, we have our announcements and news.
00:02:01
Speaker
We also have a special Ask a Coach.
00:02:03
Speaker
We had athlete Sarah Barr submit a question about how to use Vespa.
00:02:08
Speaker
Then we're going to go into our Get Gritty tip, which is all about touching your dreams.
00:02:13
Speaker
It's based on a recent podcast episode I listened to of one of my favorite coaches.
00:02:18
Speaker
His name's Ed Milet.
00:02:19
Speaker
So we're going to be breaking that down.
00:02:21
Speaker
And then Rich will be bringing our TriDot workout of the week, and we'll finish up with our fun segment.
00:02:27
Speaker
Awesome.
00:02:28
Speaker
Love
Sponsor Highlight: Vespa Power
00:02:29
Speaker
it.
00:02:29
Speaker
All right.
00:02:30
Speaker
Let's get into some announcements and news and our announcements are sponsored by Vespa Power today.
00:02:36
Speaker
Endurance athletes, what if you could go farther, faster and feel better doing it?
00:02:41
Speaker
With Vespa Power Endurance Nutrition, you can unlock your body's natural fat burning potential and
00:02:46
Speaker
and fuel performance without a sugar crash.
00:02:49
Speaker
Vespa helps you tap into steady, clean energy so you can stay strong, focused, and in the zone longer.
00:02:55
Speaker
Less sugar, more power, real results.
00:02:58
Speaker
Fuel smarter with Vespa because endurance is earned, not spiked.
00:03:03
Speaker
And I got to tell you, we really are getting a lot of good feedback from our athletes that are using it.
00:03:08
Speaker
I know we've got a question coming up.
00:03:09
Speaker
I'm looking forward to getting into that.
00:03:11
Speaker
You know, what it really does is it really shifts your metabolism from, you know, using carbohydrate as the main substrate to fuel your workout or your race and really shifts you into much more of a fat burning mode.
00:03:25
Speaker
And, you know, we've got a lot of folks that are really, really, really won't race without it, so to speak.
00:03:31
Speaker
Yes.
Recap: Swim Camps and Training
00:03:32
Speaker
Yeah, I'm one of them.
00:03:34
Speaker
Me too.
00:03:35
Speaker
In our programming coming up, you guys have been awesome listening to our recaps of the swim focus camp that we had in Colorado Springs in Chatfield.
00:03:46
Speaker
We had another amazing...
00:03:48
Speaker
weekend of training at Chatfield both days, Saturday and Sunday last week, some fantastic riding.
00:03:55
Speaker
Some of us stayed in the park.
00:03:56
Speaker
Some of us went up and did high grade.
Boulder Training Plans
00:03:58
Speaker
We learned how to do all sorts of really cool skills that you need for the bike segment of a race.
00:04:05
Speaker
And actually, we're going to be talking about that in the workout of the week.
00:04:10
Speaker
here just a little bit later rich that we were having such a good time that we almost got kicked out of the park that's what happens when you hang out with our crew yeah well yeah well i guess we were we were smooth talkers and we got ourselves out of trouble you know i definitely used my mediator negotiation skills on that bargaining uh so you're welcome for that i won't be sending you a bill that's awesome um
00:04:38
Speaker
And then this weekend, we are in Boulder both days.
00:04:41
Speaker
We are going to be up there at Tom Watkins on Saturday doing some very run-specific mobility and strength work.
00:04:51
Speaker
We've got a good discussion that we're going to have about running mechanics.
00:04:56
Speaker
And then we are going to get out and do our race rehearsals.
00:05:00
Speaker
We're going to pre-ride the course, the Boulder bike course, a little bit in reverse.
00:05:05
Speaker
We're going to spend as little time on 36 as we can.
00:05:08
Speaker
But we're going to get a good look at the bike course, and then we are going to get out and cross the street and go down Monarch and do some running on the run course after our long bike.
00:05:20
Speaker
So big old race rehearsal tomorrow.
00:05:22
Speaker
And then on Sunday, we have a really special guest coach, Coach Bob and McGee coming out to help us do very specific run mechanic, mobility, and training.
00:05:34
Speaker
reduce run drills with coach Bobby.
00:05:36
Speaker
So we're excited about that.
00:05:38
Speaker
And then we're going to go out and do our long runs after we've got our, our run mechanics all tuned up.
00:05:45
Speaker
So we got all that going on.
00:05:47
Speaker
And then
00:05:48
Speaker
June 14th out at the Boulder Res, we would love to have you
Volunteering Invitation
00:05:54
Speaker
come join us.
00:05:54
Speaker
We are going to be volunteering in transition area to help all of the athletes have a successful day.
00:06:01
Speaker
And if you like watching the race and cheering, there's no better seat in the house than being right in the middle of the action.
00:06:08
Speaker
in transition with us.
00:06:09
Speaker
And there's a link right here in the show notes.
00:06:12
Speaker
Please sign up.
00:06:12
Speaker
We'd love to have you help us and be a part of a magical day.
00:06:17
Speaker
We also have TriDot Pool School in Colorado Springs, July 26th through the 27th.
00:06:23
Speaker
It is starting to fill up.
00:06:26
Speaker
So there's a link here in the show notes.
00:06:28
Speaker
Give it a click and you will not regret going to pool school.
Rich's Experience with Vespa
00:06:34
Speaker
Right.
00:06:35
Speaker
I, I'm so excited for pool school coming up because I know it's going to be, um, a ton of fun.
00:06:41
Speaker
It's a great area, a great pool.
00:06:43
Speaker
And of course you have me and rich on deck there to, uh, support you and coach you and give you high fives and tell you that we love swimming and all the good stuff.
00:06:53
Speaker
So don't miss out on that.
00:06:56
Speaker
I also wanted to share that I am currently in Boulder right now in in prep for tomorrow's camp.
00:07:03
Speaker
And there is a vibe here.
00:07:05
Speaker
There is definitely a vibe of fitness fanatics.
00:07:11
Speaker
And yeah, you can just feel it buzzing and humming.
00:07:14
Speaker
And I was talking to Gabby today and just telling her, like, I can't wait to be in transition with her, with our athletes, because I know that.
00:07:25
Speaker
one, they're going to have a fantastic day, we're going to be there supporting them in even if it isn't great.
00:07:31
Speaker
We're going to be there making sure they get get home and encouraging them the entire way.
00:07:38
Speaker
So that's just one great thing about volunteering as a coach and being in in the midst in the mix, if you will, because we get to experience their highs and lows right alongside them.
00:07:49
Speaker
And
00:07:50
Speaker
I just wanted to give Gabby another shout out to that.
00:07:53
Speaker
I can't wait to see her cross her first finish line, her first
Athlete Shoutouts
00:07:57
Speaker
70.3.
00:07:57
Speaker
This is going to be fantastic.
00:07:59
Speaker
I also want to give a special shout out to my amazing athlete, Catherine Gonzalez, a.k.a.
00:08:06
Speaker
Kat.
00:08:07
Speaker
I've known Kat since I was a baby airman back in Eielson.
00:08:12
Speaker
And I remember one of the times that we ran into each other, we were literally running.
00:08:16
Speaker
Yeah.
00:08:18
Speaker
in opposite directions.
00:08:20
Speaker
And I held out my hand as she was running by me to high five me.
00:08:23
Speaker
And she high five me.
00:08:24
Speaker
And it was like the coolest, like girl chick, like let's go.
00:08:29
Speaker
And we were friends after that.
00:08:31
Speaker
And she's doing her first half marathon tomorrow.
00:08:34
Speaker
And I just want to send her all the good vibes.
00:08:37
Speaker
We wish her all the best.
00:08:39
Speaker
And I cannot wait for you to obviously enjoy the moment of this first finish line for you too, and celebrate with you.
00:08:46
Speaker
So let's go cat.
00:08:49
Speaker
That's awesome.
00:08:50
Speaker
And we will have quite a few shout outs and good luck messages coming up to our athletes that are doing 70.3 Boulder.
00:08:59
Speaker
We've got six athletes, I think, that are doing it in total.
00:09:02
Speaker
And many of them are doing their very first 70.3.
00:09:06
Speaker
So that will be a big drum roll.
00:09:08
Speaker
I do have kind of a sort of a stranger kind of performance shout out to give somebody.
00:09:14
Speaker
Yes.
00:09:15
Speaker
And that is, I would like...
00:09:17
Speaker
to give Max a shout out on our team.
00:09:21
Speaker
Magic Max.
00:09:22
Speaker
Magic Max.
00:09:23
Speaker
This guy, he's also the Max who did the 312 marathon just a couple of weeks ago.
00:09:32
Speaker
And his profession is that he is a professional magician.
00:09:36
Speaker
And he performs in New York and Colorado.
00:09:40
Speaker
He's going to be in...
00:09:43
Speaker
I think it's Scandinavia, some part of Scandinavia.
00:09:45
Speaker
Yeah.
00:09:47
Speaker
So anyway, he actually did a very cool magic trick for us at our camp.
00:09:54
Speaker
He had everybody get involved.
00:09:55
Speaker
They all had cards in their hands.
00:09:57
Speaker
They all got a chance to mix them up, turn them around upside down.
00:10:01
Speaker
And he was able to...
00:10:03
Speaker
Somehow pull the only, only 10 cards that were facing one direction happened to be one of the other campers phone numbers.
00:10:13
Speaker
It was, it was, I think my jaw dropped for a solid minute.
00:10:21
Speaker
It was so cool to see, uh, Laura's, um, like revelation in that moment.
00:10:26
Speaker
And just like, what?
00:10:28
Speaker
Yeah.
00:10:30
Speaker
So I definitely enjoyed one.
00:10:33
Speaker
He had a good story leading up to it too.
00:10:35
Speaker
And then his whole delivery was really good.
00:10:38
Speaker
So he's very good at integrating it with, yeah, he's a total pro.
00:10:41
Speaker
Yeah.
00:10:42
Speaker
All right.
00:10:44
Speaker
Speaking of magic and wishes, Rich, are you ready for our sponsor for our ask a coach section?
00:10:50
Speaker
You betcha.
00:10:51
Speaker
Absolutely.
00:10:54
Speaker
So ever wish someone could just tell you what to do for triathlon training and make sure it actually works?
00:11:00
Speaker
Wish granted.
00:11:02
Speaker
Grit to Greatness Endurance Coaching has teamed up with TriDot to bring you smart, stress-free training that adapts to you.
00:11:10
Speaker
Personalized workouts, top-notch analytics, and a two-week free trial to boot.
00:11:16
Speaker
After that, it's as low as $14.99 a month.
00:11:19
Speaker
You can click either mine or Coach Rich's try.link in our show notes below.
00:11:24
Speaker
And because we know that greatness doesn't just happen, it's absolutely trained for us.
00:11:30
Speaker
So don't wait.
00:11:31
Speaker
Click our link and get started today.
00:11:34
Speaker
That's awesome.
00:11:36
Speaker
Yes, let's do this.
00:11:38
Speaker
Yeah, this is great.
00:11:39
Speaker
Are we doing the Ask a Coach now, right?
Q&A: Using Vespa Without Gut Disruption
00:11:44
Speaker
Yeah, let's do it.
00:11:46
Speaker
Let's rip it up.
00:11:46
Speaker
All right.
00:11:47
Speaker
Do you want to lead in or you want me to just take it?
00:11:50
Speaker
I'm going to, I'll preface it a little bit, but it definitely is for you.
00:11:55
Speaker
Um, so I was checking in with one of my athletes, her name's Sarah Barr and she had heard about Vespa and she listens to the podcast and she reached out to me during our, one of our coaching calls and had asked about how to use the product.
00:12:11
Speaker
So she specifically asked me to ask you rich coach, rich.
00:12:16
Speaker
How have you fueled with Vespa products versus without and what was the longest duration you've used it for?
00:12:24
Speaker
Yeah, so I'll just kind of give a flyover of how long I've been using it and what I have learned while using it.
00:12:31
Speaker
And hopefully those experiences will answer the question.
00:12:34
Speaker
So I started using it probably two seasons ago, about a good two years ago.
00:12:41
Speaker
And I really kind of followed...
00:12:45
Speaker
Vespa's, you know, prescribed advice in terms of the timing, you know, about 20 minutes before a workout and then about two and a half hours in and every two and a half hours, you know, two hours, every two and a half hours after that.
00:12:58
Speaker
I really haven't done anything quite that long.
00:13:00
Speaker
The longest I've done is probably three and a half hours.
00:13:04
Speaker
And it was doing the Boulder 70.3 course on full gas.
00:13:10
Speaker
Let's see.
00:13:11
Speaker
Yeah, was that right?
00:13:14
Speaker
No, it was closer to three hours, I guess.
00:13:17
Speaker
And it was supposed to be a three-hour test, which was longer than the course.
00:13:24
Speaker
So I actually did it on full gas and I actually looped the course and ended up starting over again.
00:13:30
Speaker
And what was interesting about this is it was a three hour ride and the longest ride I had done that season prior to that was probably 90 minutes.
00:13:41
Speaker
So this was going to be a good a hundred percent, you know, doubling my distance.
00:13:46
Speaker
from where I had ridden so far, which, you know, honestly, with my experience, it probably isn't that unrealistic, unrealistic to do on its own if it was just like a regular ride.
00:13:57
Speaker
But this was also, this was also due to do a threshold and hold workout.
00:14:03
Speaker
That was going to be a three hour long three, you know, threshold and hold workout where you've got a bunch of zone four, you've got a bunch of zone three.
00:14:10
Speaker
And then the challenge was to not just do a typical threshold and hold, where you're doing all your zone four up front, your zone three in the middle, and all the rest of your zone two at the end.
00:14:23
Speaker
It was to flip it around and do it in reverse.
00:14:26
Speaker
And this is actually something that Coach Mark Allen was encouraging me to do too, because it actually simulates a little bit more what it's going to be like on race day, where you kind of build into your effort.
00:14:38
Speaker
And so that's what we did.
00:14:39
Speaker
Three and a half hours building zone two, mostly up front, a bunch of zone three in the middle and zone four at the end.
00:14:45
Speaker
And I was really intimidated by that challenge to do that workout.
00:14:52
Speaker
And I really didn't have a ton of confidence, but I'll tell you before I started it.
00:14:57
Speaker
But once I got into it and after I had taken the Vespa, I actually really found myself
00:15:03
Speaker
Not, not even anxious about it, which was really strange.
00:15:08
Speaker
Um, and I did much better than I thought I was going to be able to do.
00:15:11
Speaker
So longest duration, I'm going to say, uh, Sarah, three hours.
00:15:15
Speaker
I think I took, I think the way they prescribed I do it was take a, a regular one up front 20 minutes before the workout.
00:15:24
Speaker
And I think I did a junior like two and a half hours in, uh, was the, uh, the way I did that.
00:15:30
Speaker
So that's the answer to that first question.
00:15:33
Speaker
Thank you.
00:15:34
Speaker
I was just going to ask you about which type you were taking.
00:15:38
Speaker
So the CV25 was the first one you took and then the juniors as a backup after some time.
00:15:47
Speaker
That was probably the first real big test that I did.
00:15:50
Speaker
And I was so impressed by it.
00:15:53
Speaker
And this is probably a lesson learned.
00:15:56
Speaker
I started to then to, you know, like, oh, this is definitely going to be something I race with, which I did all last season.
00:16:02
Speaker
I always raced with it.
00:16:04
Speaker
But I actually started to use it for my assessments.
00:16:10
Speaker
I actually advise against this.
00:16:12
Speaker
While I had a lot of courage going into my assessments, I really found that I was performing probably a little bit outside of my normal range.
00:16:24
Speaker
So my FTP ended up being a little bit too high on the bike and I found it really kind of harder to hold zone four than I really thought.
00:16:33
Speaker
You know, it should have been the same thing with my run.
00:16:36
Speaker
I did it.
00:16:37
Speaker
Oh man, I did it.
00:16:39
Speaker
Peter from Vespa recommended I did it for a 5k assessment, but he recommended that I warm up for 45 minutes beforehand.
00:16:48
Speaker
Whoa.
00:16:49
Speaker
I was like, really?
00:16:51
Speaker
I'm going to do a 10K before I do a 5K?
00:16:55
Speaker
Yeah.
00:16:55
Speaker
You know?
00:16:56
Speaker
And I did.
00:16:58
Speaker
What?
00:17:00
Speaker
And after I was warmed up about 20 minutes, 15 minutes before I did the 5K, I took the Vespa and I freaking crushed it.
00:17:09
Speaker
Wow.
00:17:09
Speaker
It was that thing where now I've got to live up to being Superman every time I go out for a run.
00:17:13
Speaker
Yeah.
00:17:14
Speaker
So I, uh, I've ditched that strategy.
00:17:17
Speaker
So it's just, you know, uh, that's yeah.
00:17:19
Speaker
So just, uh, you know, some, some things that I've learned from using it.
00:17:24
Speaker
It's, you know, it's, it's great because when you are using it, you are saving yourself from having to take on as much carbohydrate.
00:17:32
Speaker
So instead of taking three gels an hour or two gels and some, you know, some, uh, uh, carbohydrate drink, uh,
00:17:42
Speaker
You know, you can now maybe do half of that because you're in such a fat burning mode that you're not drawing on your glycogen stores as fast.
00:17:51
Speaker
Yeah, I will, I will attest as well that when I've used it, I've only started using it this last year.
00:17:58
Speaker
First time I ever used it was at the Brekkie binder, which was just perfect.
00:18:04
Speaker
No issues and felt it felt that clarity.
00:18:08
Speaker
So, um, I've used it now on a few races on my mountain bike races.
00:18:13
Speaker
I feel like because of, uh, the clarity I've gotten, I've been able to take really technical, uh,
00:18:19
Speaker
uh, terrain and feel confident.
00:18:21
Speaker
Um, also being able to hit the threshold pacing that I've wanted to hit because of it.
00:18:27
Speaker
So those are, those are the benefits that I've experienced with it in racing.
00:18:33
Speaker
Um, I wanted to follow up a question for you, Rich on this, that came up when we were talking, but I'm also genuinely curious.
00:18:43
Speaker
Did you do any type of gut training while also using Vespa?
00:18:46
Speaker
Did you need to do any type of gut training?
00:18:52
Speaker
So the answer to the question is going to be a little nuanced here.
00:18:57
Speaker
So first I'm going to come back to the first question, which was how have you fueled with Vespa?
00:19:03
Speaker
Yeah.
00:19:03
Speaker
That question has fueled with Vespa in it.
00:19:08
Speaker
And yeah,
00:19:10
Speaker
It's not really a fuel.
00:19:16
Speaker
It doesn't have carbohydrate in it or it has very little.
00:19:18
Speaker
This is not a carbohydrate source.
00:19:21
Speaker
This is a- It's a peptide is what I understand.
00:19:23
Speaker
Yeah, it's a peptide.
00:19:26
Speaker
It's shifting your, you're not really fueling with it.
00:19:29
Speaker
What you're doing is you're taking it so that it can shift-
00:19:33
Speaker
where you are fueling from your glycogen stores to your fat stores.
00:19:39
Speaker
So when you now layer in the question of, do you, do you have to do gut training with
Vespa and Gut Training
00:19:47
Speaker
Vespa?
00:19:47
Speaker
No gut training is,
00:19:49
Speaker
you know, traditionally has been training your gut to be able to process all of the carbs and hydration and sodium, you know, being able to train your gut to take in the volume of things you're going to be putting through your digestive system, which is a little unnatural, right?
00:20:06
Speaker
What Vespa is going to do, it's going to help you reduce the amount that you have to intake.
00:20:11
Speaker
So it actually, if anything, it actually lessens the need to have to do gut training.
00:20:19
Speaker
Now that said, it is also something to be practiced.
00:20:22
Speaker
You want to dial in, you want to really get a sense of how many carbs can you back off in this.
00:20:30
Speaker
And I really suggest field training.
00:20:33
Speaker
If you don't have access to a lab, if you don't have access to one of those lumen devices where you can blow and see whether you're processing carbohydrate or fat,
00:20:46
Speaker
field test with it, maybe cut back on one gel an hour, you know, while you're using it and see, and see how does your gut feel, you know, with a little bit less carbohydrate and with the Vespa instead, you know, get, get a sense of, you know, I'm going to say fueling while also using Vespa.
00:21:05
Speaker
Right.
00:21:06
Speaker
Yep.
00:21:07
Speaker
That makes sense.
00:21:08
Speaker
Yeah.
00:21:08
Speaker
And I'm, I'm really glad you clarified that.
00:21:11
Speaker
I also, I think the question too, about the gut training you've answered beautifully because what I was wanting to get with that is that you're not necessarily, you are, like you said, field testing Vespa to see how you
00:21:25
Speaker
interact with it, but it's not replacing your carbohydrates fully.
00:21:30
Speaker
It is completely individualized.
00:21:33
Speaker
So Rich might need something different than me.
00:21:36
Speaker
I might need something different than Sarah.
00:21:38
Speaker
That's why trying it, training with it is definitely important for knowing what it's going to do for you on race day and how, how it interacts with you.
00:21:48
Speaker
So excellent.
00:21:50
Speaker
Well, I have a few more.
00:21:51
Speaker
Rich, do you want to tackle just a couple more?
00:21:54
Speaker
Just keep firing.
00:21:55
Speaker
Yeah, this is great.
00:21:57
Speaker
Okay.
00:21:57
Speaker
Yes.
00:21:58
Speaker
So in using Vespa, if you're using it regularly, are you also eating a lower carb diet most days?
00:22:06
Speaker
So no, I'm not changing my diet on a daily basis.
00:22:10
Speaker
I am still trying to take in the same target macros, fat, protein, carbohydrate, that I have set as kind of like my daily baseline.
00:22:22
Speaker
And then when I'm doing extra load, extra intensity, extra long workouts, I'll up my carbohydrate intake.
00:22:30
Speaker
I think fuel in and things like that would also kind of
00:22:34
Speaker
called periodizing your nutrition according to your training.
00:22:38
Speaker
So on a daily basis, no, but in training, like if I am using Vespa, I am definitely reducing the amount of carbs that I am consuming, if that makes sense.
00:22:52
Speaker
Yes.
00:22:53
Speaker
You've answered a lot of these already, but there's one more here.
00:22:56
Speaker
Do you still carb load before a longer race or have you carb loaded for a race?
00:23:03
Speaker
Yeah, I do.
00:23:06
Speaker
Now, to be fair, I have not done, and just because I don't do Ironman anymore, it's just, I don't just have the time for it.
00:23:15
Speaker
So I haven't done anything I felt like I really needed a really carb load for and carb loading is changed so much over the years in terms of how we think about carb loading.
00:23:26
Speaker
This is no longer eating five plates of pasta the night before big race.
00:23:29
Speaker
Yeah.
00:23:30
Speaker
You know, you're actually loading up your carbohydrate stores the whole week prior, you know, and then you're actually eating something pretty normal, you know, balling meal the day before, a couple of days before, right?
00:23:42
Speaker
So, but, you know, with Vespa, it again, you know, if you think about a gas tank of carbohydrate or glycogen, you
00:23:53
Speaker
you know, if you are going to be, if your miles per gallon is going to be 60 miles per gallon, you don't need as big of a tank.
00:24:03
Speaker
So you don't need to maybe like carb load and really top off your stores as direly as you would if you weren't doing Vespa, where your miles per gallon without Vespa, just using this metaphor a little longer, is now you're like a F-350 truck.
00:24:20
Speaker
You're getting 10 miles to the gallon or your Hummer.
00:24:23
Speaker
Yeah.
00:24:25
Speaker
If train a left from station Louisville and train B left from station.
00:24:33
Speaker
How long would it take before they collided?
00:24:35
Speaker
Thank you.
00:24:36
Speaker
Thank you so much, Rich.
00:24:38
Speaker
I, I always appreciate your breakdowns.
00:24:41
Speaker
I learned so much from you and I'm hoping that Sarah gets some great takeaways from today too.
00:24:46
Speaker
So thank you for answering those questions.
00:24:49
Speaker
Are you ready to dive into our get gritty tip?
Motivational Segment: Touching Your Dreams
00:24:54
Speaker
Let's get gritty.
00:24:54
Speaker
Let's do this.
00:24:55
Speaker
Okay.
00:24:56
Speaker
Actually, we're not going to be diving anywhere.
00:24:58
Speaker
We're going to be flying.
00:24:59
Speaker
Okay.
00:24:59
Speaker
We're going to be flying upwards because we are going to be reaching for our dreams.
00:25:05
Speaker
And I want to give you a little preface before I go into this specifically that I listened to Ed Milad's podcast this last week, but it was a couple episodes ago and it was, I believe it was called Unlock Your Potential and talked about touching your dreams.
00:25:21
Speaker
and he shared and he's he's a world-renowned coach now multi-millionaire success story but he spoke about his early days as as a sales and co sales and coaching and how he and his wife
00:25:39
Speaker
They were kind of low income, low to middle class, right?
00:25:43
Speaker
And he just had these big goals, big vision, big dreams.
00:25:46
Speaker
And what he would do is he would incentivize himself by, if he reached a certain sales number at the end of the month, he would take his wife to spend one night at the Ritz-Carlton.
00:25:59
Speaker
And it's not to say that like he's totally materialistic.
00:26:02
Speaker
It was just something that felt so foreign to him.
00:26:06
Speaker
Like the first time he did it, he actually went through with it.
00:26:09
Speaker
He didn't know what to pay the valet.
00:26:11
Speaker
He didn't know, you know, what do you mean you're taking my luggage?
00:26:15
Speaker
Where are you taking it?
00:26:18
Speaker
When he walked into the lobby, he saw the marble floors and the giant chandelier and it just blew.
00:26:23
Speaker
You know, he's awestruck.
00:26:24
Speaker
And then when he got to the pool with his wife, they're like looking around at all these high class people and like not feeling like they belonged.
00:26:34
Speaker
And it's like he had this glimpse, if you will, into an arena or area or environment that he wasn't exposed to until then.
00:26:44
Speaker
And so he was putting himself in places where he wanted to eventually be.
00:26:49
Speaker
And he would continue to do that even though he was uncomfortable with it.
00:26:53
Speaker
He would continually put himself either at the Ritz or at a really nice swanky place.
00:27:00
Speaker
But he envisioned his life getting to the point of success where that was his norm.
00:27:05
Speaker
And he also shared like it doesn't have to be materialistic.
00:27:09
Speaker
It doesn't have to be luxurious.
00:27:12
Speaker
But when you think about those things that are way away, they feel up in the sky.
00:27:18
Speaker
His encouragement was to just put yourself in there
00:27:23
Speaker
once or put yourself in there every so often.
00:27:25
Speaker
So it doesn't feel so unreachable.
00:27:28
Speaker
So touching your dreams is what he called it.
00:27:31
Speaker
And he would use it as incentives for himself to continue to go after his, his big goals, his big dreams.
00:27:38
Speaker
And I think about that from a context of not only as a triathlete, but as a coach, like, where do I see myself when I think about touching my dreams, you know, being the best coach that I can be
00:27:51
Speaker
potentially being a coach of coaches, right?
00:27:53
Speaker
Like we've talked about, and just that opportunity to put myself in spaces where that becomes more and more real.
00:28:01
Speaker
So I wanted to bring this tip of touching your dreams to our audience, but multi-sport athletes of triathletes,
00:28:08
Speaker
because I know that every one of them has a dream and it could be crossing your first finish line.
00:28:15
Speaker
It could be qualifying for a world championship, or it could just be having more confidence in yourself and being a stronger version of yourself.
00:28:25
Speaker
But what sets great athletes apart is what is the vision they have?
00:28:30
Speaker
Do they have a clear vision of that dream?
00:28:33
Speaker
And are they working to make it a reality reality and
00:28:38
Speaker
it's not a thing where you have to die to get it right.
00:28:41
Speaker
Like you don't have to sell your soul, but it is a thing where you have to be able to envision it for yourself.
00:28:47
Speaker
And I loved it.
00:28:49
Speaker
Like coach Milet says, it takes leaders with vision to help people with dreams.
00:28:54
Speaker
You have to be the leader of your own vision to make it a reality.
00:28:58
Speaker
You are the leader of your own journey.
00:29:00
Speaker
And your vision can guide you through every training session, through every race and every obstacle.
00:29:06
Speaker
There were months that Ed shared that he would not make his goal.
00:29:10
Speaker
So guess what?
00:29:10
Speaker
He and his wife would not go stay at a luxury hotel.
00:29:15
Speaker
Um, because again, it was one of those things that he incentivized himself to do to continue to put himself in those spaces.
00:29:22
Speaker
So vision is the fuel that drives consistent action.
00:29:26
Speaker
It's easy to get caught up in the grind of training.
00:29:29
Speaker
Sometimes we can really lose sight of our vision just based on the amount of time we're in this, the distances, the paces that we're going for.
00:29:38
Speaker
It's kind of easy to get lost in the sauce.
00:29:41
Speaker
But the real power lies in seeing beyond just your day to day and putting yourself in those places that seem unimaginable.
00:29:49
Speaker
So when you have a vision, you're not just training for the next workout, you're training for your dream.
00:29:55
Speaker
That vision will push you through the tough days when you feel tired, frustrated or uncertain.
00:30:01
Speaker
And it reminds you that you're not just chasing times or placing in races, but you're building the athlete you dream to be.
00:30:09
Speaker
You're building the coach you dream to be.
00:30:12
Speaker
So I want to ask you all, what's your vision for your triathlon journey?
00:30:16
Speaker
Are you clear on your dream or are you still figuring it out?
00:30:20
Speaker
Take time to reconnect with that vision.
00:30:22
Speaker
Can you smell it, taste it, hear it, feel it?
00:30:26
Speaker
Whether it's personal growth, achieving a specific race goal, or leading others, the power of vision is in its ability to inspire you to keep going when things feel tough.
00:30:37
Speaker
And this is our action for you.
00:30:39
Speaker
We have a little bit of a get-gritty call to action.
00:30:42
Speaker
We want you to write down one thing that represents your ultimate dream as a triathlete.
00:30:47
Speaker
whether it's a time goal and experience or a feeling i want you to get specific about your vision and keep it in front of you and front and center in your training if you're brave enough which courage is the word of the year here share it with your community to hold yourself accountable keep your dream alive and never stop selling it to yourself because when you have vision you can achieve greatness and that is your get gritty tip for the week
00:31:15
Speaker
That's great, April.
00:31:16
Speaker
Way to go.
00:31:17
Speaker
You know, I love these messages because they really take us beyond.
00:31:25
Speaker
They transcend the triathlete.
00:31:28
Speaker
They transcend the athlete.
00:31:29
Speaker
They transcend the physical.
00:31:32
Speaker
This is the stuff that really kind of changes you at the core, you know?
00:31:36
Speaker
So this is wonderful.
00:31:38
Speaker
Thank you, Rich.
00:31:40
Speaker
Yeah.
00:31:41
Speaker
Love it.
00:31:41
Speaker
I'm all choked up now.
00:31:43
Speaker
Let's see if I can get through this tri-dot workout of the week.
00:31:46
Speaker
All right.
00:31:48
Speaker
Yeah.
00:31:49
Speaker
So, you know, we've got something new for you this week.
Bike Handling Skills
00:31:52
Speaker
You know, instead of a traditional tri-dot workout of the week, we're actually going to go a little bit off script and cover a key part of your preparation for a race that is not related to your aerobic capacity or your FTP.
00:32:08
Speaker
We are going to be talking about bike handling skills for race day.
00:32:12
Speaker
And these are very specific things, skills that you really should know how to do when you are out there racing.
00:32:20
Speaker
And they all come with...
00:32:22
Speaker
you know, they all come with realistic scenarios that can happen to you that you just need to be prepared for.
00:32:30
Speaker
And so what I'm going to do is I'm just going to list, I've got about eight of them here or so.
00:32:34
Speaker
I'm just going to list them out.
00:32:35
Speaker
These are all things that we practiced for the most part.
00:32:38
Speaker
There's a couple of exceptions last weekend when we were at the camp, or at least
00:32:45
Speaker
As far as I know, there were no exceptions to one of these, but maybe I'm wrong.
00:32:50
Speaker
And I'll come to that here in a minute.
00:32:52
Speaker
The first one was emergency braking.
00:32:54
Speaker
We talked through how to do an emergency brake.
00:32:58
Speaker
Let's say somebody crashes right in front of you or a car pulls out right in front of you and you need to brake fast or you're descending and you're too fast before you come into a corner.
00:33:12
Speaker
How do you brake?
00:33:12
Speaker
Too hot.
00:33:13
Speaker
Yeah.
00:33:14
Speaker
How do you brake carefully and swiftly?
00:33:17
Speaker
So we actually set up some cones to like record just how fast we could brake.
00:33:22
Speaker
And the way we did it is we started by applying our rear brake and very quickly followed by the front brake to keep that back brake from, or that back tire from sliding.
00:33:31
Speaker
And that front brake with the assistance of the, or the initiation of the braking by the rear allows that front tire to just bite nice and hard and helps accelerate your braking.
00:33:43
Speaker
We did some breaking while descending and cornering because courses like Coeur d'Alene require things like that.
00:33:50
Speaker
You know, have you ever had a, you know, somebody riding ahead of you drop a water bottle or all of a sudden come across a big pothole or maybe- A giant bull snake.
00:33:59
Speaker
Maybe a giant bull snake or a big bunny.
00:34:01
Speaker
Well, that's why they teach the bunny hop.
00:34:06
Speaker
So we actually learned how to do bunny hops.
00:34:09
Speaker
And we jumped a snake made of rope and we jumped a bunny made of a plastic bottle.
00:34:17
Speaker
And we had a blast doing it.
00:34:20
Speaker
We then learned how to ride through an aid station.
00:34:23
Speaker
And this is actually something that intimidates a lot of people.
00:34:26
Speaker
You're in a congested area.
00:34:28
Speaker
Everybody's starting to slow down.
00:34:30
Speaker
There are volunteers yelling at you and shoving stuff at you.
00:34:36
Speaker
And, uh, and you've got to take, and for some people taking their hand off the, the, the handlebars to grab something and put it in a water bottle cage terrifies them.
00:34:46
Speaker
And understandably so, right?
00:34:48
Speaker
A lot can happen there.
00:34:49
Speaker
So we practiced that and we really made it realistic, right?
00:34:53
Speaker
We had multiple volunteers holding different types of bottles, you know, water and mortal and people got to practice getting rid of trash and having to get multiple bottles.
00:35:04
Speaker
What did you think of that, April?
00:35:06
Speaker
I thought that was awesome.
00:35:06
Speaker
I was just thinking about Laura and she, I remember her saying something like, you really have to lock eyes with them.
00:35:13
Speaker
It's almost like this.
00:35:16
Speaker
I see you from across the room.
00:35:18
Speaker
You point at them.
00:35:19
Speaker
I'm coming for you, man.
00:35:21
Speaker
Yes.
00:35:22
Speaker
You hope somebody doesn't take your bottle.
00:35:23
Speaker
And that was actually kind of funny too.
00:35:25
Speaker
Somebody took somebody else's bottle.
00:35:29
Speaker
So taking, taking nutrition in an aid station, how to navigate through with, uh, without, um,
00:35:35
Speaker
doing bodily injury to yourself or others.
00:35:38
Speaker
We also learned how to practice eating, drinking, applying sunscreen while riding, because that's another thing.
00:35:44
Speaker
You're going to be out there for a long time in an Ironman or even a half Ironman, even an Olympic distance, you can get burned, right?
00:35:51
Speaker
So, you know, if you're trying to get through transition T1 fast, you don't want to be standing around there putting on sunscreen.
00:35:59
Speaker
Have it in your bento box or in a pocket.
00:36:02
Speaker
And then, you know, we, the way we taught this was have, have a, you know, a travel size sunscreen with a flip top lid that you just pop open with your thumb, squeeze some on your, on your thighs, on your quadriceps.
00:36:18
Speaker
And on your forearms.
00:36:19
Speaker
And now you've got all of this great sunscreen that you can just, you know, put the sunscreen away in the tube and way back in the bento box.
00:36:26
Speaker
And now just start painting your body with the sunscreen that you squirted on your quadriceps and your forearms.
00:36:33
Speaker
Yeah, I think that's so, honestly, I never thought of doing that.
00:36:37
Speaker
And then when I saw you and Christy, I was like, gosh, this is genius.
00:36:43
Speaker
I was the one waiting in transition, putting sunblock on for sure.
00:36:47
Speaker
I thought that was the right thing to do.
00:36:49
Speaker
I also have made the mistake of not putting any sunblock on and paying a heavy price for that.
00:36:54
Speaker
Yeah, yeah, I know.
00:36:55
Speaker
I don't think that white is white.
00:36:57
Speaker
Bright pink.
00:36:58
Speaker
Yeah.
00:37:00
Speaker
A couple of things we didn't quite get to do that I know of.
00:37:04
Speaker
One was we didn't really do a draft line or a pace line per se.
00:37:07
Speaker
We kind of rode as a group, but we weren't really pace lining.
00:37:11
Speaker
And then peeing on the bike, which is actually a skill.
00:37:14
Speaker
Yeah.
00:37:15
Speaker
I was actually explaining this to an athlete I was talking to a little earlier, and she's like, it is a real thing, huh?
00:37:23
Speaker
I'm like, yeah, it's a real thing.
00:37:24
Speaker
Yeah.
00:37:27
Speaker
That's why you keep your mouth closed.
00:37:29
Speaker
I'm just kidding.
00:37:30
Speaker
Sorry.
00:37:31
Speaker
Yeah.
00:37:31
Speaker
So, you know, this is, yes.
00:37:33
Speaker
Yeah.
00:37:33
Speaker
That's a whole nother story.
00:37:35
Speaker
Yeah.
00:37:37
Speaker
Yeah, this week's workout of the week is, again, not a workout, but a really important thing to practice, really good skills to have.
00:37:46
Speaker
The other one we didn't get to was dropping a chain while you're still riding.
00:37:51
Speaker
And there are techniques to be able to get that chain back on without having to stop.
00:37:57
Speaker
Both of my bikes, my road bike and my tri bike, I could do this.
00:38:00
Speaker
I basically, if I drop the chain on the inside, I literally just shift my front derailleur to my big ring and I pedal and I can catch it and get back on track.
00:38:11
Speaker
So give that one a try.
00:38:14
Speaker
We didn't quite get to that one.
00:38:15
Speaker
We'll have to, maybe we'll have to revisit that one this weekend.
00:38:18
Speaker
Yeah, I think that's a good idea.
00:38:20
Speaker
I know that happens a lot.
00:38:22
Speaker
Yeah.
00:38:23
Speaker
All right.
00:38:25
Speaker
Oh my gosh.
00:38:26
Speaker
What do we got coming up here, April?
00:38:27
Speaker
What's going on?
00:38:28
Speaker
We're going to bring it in here for our fun segment.
Fantasy Draft: Dream Race Elements
00:38:32
Speaker
We have triathlon fantasy draft.
00:38:37
Speaker
So welcome to the draft coach, Rich.
00:38:40
Speaker
The game where we build our dream team race or gear lineup one pick at a time.
00:38:46
Speaker
There is a no holds bar drafting showdown where everything in triathlon is up for grabs, gear, races, distances, legends, and even post-race snacks.
00:38:57
Speaker
No duplicates, no do-overs, and of course, plenty of opinions.
00:39:02
Speaker
Hmm.
00:39:03
Speaker
I think you'll love some of these picks and, and, and you might want to roast a few others, but are you ready to let the draft begin?
00:39:11
Speaker
Yes.
00:39:11
Speaker
Let's make this happen.
00:39:12
Speaker
I am ready.
00:39:13
Speaker
All right.
00:39:14
Speaker
So we got three different themes here, three different drafts.
00:39:18
Speaker
And the first one, what I'm going to do is I'll give you the theme and then I'm going to tell you what specifically I'm looking for and we can go back and forth.
00:39:29
Speaker
Okay.
00:39:29
Speaker
Okay.
00:39:30
Speaker
So the first theme is build your dream race day.
00:39:35
Speaker
The first category is swim location.
00:39:39
Speaker
And you can use, for example, lake, ocean, pool, et cetera.
00:39:41
Speaker
But you can also use, you know, where would you want to swim?
00:39:46
Speaker
Okay.
00:39:46
Speaker
All right.
00:39:47
Speaker
You get to go first on this one.
00:39:49
Speaker
And I can't take yours.
00:39:50
Speaker
I can't take yours.
00:39:51
Speaker
Do I get to go through all five?
00:39:54
Speaker
Nope.
00:39:54
Speaker
Just the swim right now.
00:39:56
Speaker
Swim location.
00:39:57
Speaker
Okay.
00:39:57
Speaker
Swim location.
00:39:59
Speaker
I am going to pick what has been my favorite swim location of all of the races that I've done.
00:40:06
Speaker
And that is Cozumel.
00:40:09
Speaker
Oh, good one.
00:40:10
Speaker
Tell me more.
00:40:12
Speaker
Okay.
00:40:12
Speaker
So Cozumel is like swimming in an aquarium.
00:40:17
Speaker
Obviously everybody knows it's a great diving spot.
00:40:19
Speaker
It's, you know, it's really known for its, you know, beautiful coral and, and, and fish and, you know, walls, you know, there's a, there's a really good current that goes past Cozumel that you can just basically, you know, kind of go up on those walls and just kind of like drift along with the current.
00:40:36
Speaker
Well, when we did it, we saw, we had divers on the bottom that were waving to us.
00:40:42
Speaker
Oh my gosh.
00:40:43
Speaker
We had a helicopter above taking pictures of the whole, you know, you know, athlete.
00:40:50
Speaker
Yeah.
00:40:50
Speaker
Was that?
00:40:53
Speaker
Was it like a bay?
00:40:55
Speaker
Oh, no.
00:40:55
Speaker
This is like right on the west side of the island.
00:41:00
Speaker
Okay.
00:41:01
Speaker
Okay.
00:41:01
Speaker
Yeah.
00:41:02
Speaker
So you're- Open ocean.
00:41:04
Speaker
Yeah.
00:41:05
Speaker
And the current is stronger the further you go out.
00:41:09
Speaker
So the way it was done is, it's basically, it used to be back in the day, you would start on one side of the Chonkinab docks and go north and
00:41:22
Speaker
into the current, then you turn left going out to the ocean, uh, to the second buoy is big rectangle.
00:41:30
Speaker
And now you're kind of fighting the current.
00:41:31
Speaker
You have to have, have to swim to the right in order to swim straight to the buoy.
00:41:37
Speaker
Oh, wow.
00:41:38
Speaker
And then you would then turn the second buoy and now you've got the current to your back and you're just hauling ass.
00:41:46
Speaker
And, uh, you're, you go to the third buoy where you turn left.
00:41:50
Speaker
Yeah.
00:41:50
Speaker
Now you're having to turn left into the current a little bit in order to go straight to get to the fourth buoy and then you turn left.
00:41:56
Speaker
And it was around that fourth buoy for me personally, where we saw a manta ray underneath us.
00:42:05
Speaker
And it was magical.
00:42:07
Speaker
It was just amazing.
00:42:08
Speaker
And you're like, oh, I'm doing an Ironman in Cozumel.
00:42:12
Speaker
And there's a manta ray, a sea angel.
00:42:14
Speaker
Wow.
00:42:15
Speaker
That's amazing.
00:42:16
Speaker
How do you top that?
00:42:17
Speaker
Okay.
00:42:18
Speaker
You're leading out strong here, Coach Rich.
00:42:22
Speaker
Bike course style.
00:42:24
Speaker
I'm gonna throw it at you with technical here.
00:42:27
Speaker
I'm doing the stage three of the Pikes Peak Apex next week.
00:42:32
Speaker
So I'm gonna be bringing that in here.
00:42:34
Speaker
Yeah, yeah, I think that's my choice.
00:42:37
Speaker
Okay, so this is-
00:42:40
Speaker
Okay.
00:42:40
Speaker
So now we've got, so this is our race so far.
00:42:43
Speaker
We are swimming in the ocean in Cozumel and then we are hitting a technical bike course.
00:42:49
Speaker
Mountain bike course.
00:42:50
Speaker
Mountain bike course.
00:42:52
Speaker
I love this.
00:42:52
Speaker
This is going to be a classic.
00:42:55
Speaker
This is going to go.
00:42:56
Speaker
It's going to go into history books right here.
00:42:59
Speaker
Okay.
00:43:00
Speaker
I'm ready.
00:43:01
Speaker
I think I'm ready for this.
00:43:01
Speaker
What's the run vibe, Coach Rich?
00:43:03
Speaker
Let's hear it.
00:43:04
Speaker
Is it trail, city, beach, mountain?
00:43:06
Speaker
You tell me.
00:43:08
Speaker
I'm thinking, right?
00:43:09
Speaker
Like, is this something that I've actually done?
00:43:13
Speaker
Oh, I've got it.
00:43:16
Speaker
I've got it.
00:43:17
Speaker
It is going to be a city run.
00:43:19
Speaker
We are going to finish with the New York City Marathon.
00:43:23
Speaker
Whoa.
00:43:25
Speaker
We're going to, it's going to, the crowd's going to be seven deep for 26.2 miles.
00:43:30
Speaker
Oh my gosh.
00:43:31
Speaker
That's going to be a heck of a race.
00:43:34
Speaker
Right?
00:43:35
Speaker
Yes.
00:43:35
Speaker
I mean, okay.
00:43:37
Speaker
So there we go.
00:43:37
Speaker
Okay.
00:43:38
Speaker
That's great.
00:43:38
Speaker
Okay.
00:43:39
Speaker
All right.
00:43:39
Speaker
So New York city marathon.
00:43:42
Speaker
Okay.
00:43:43
Speaker
And then the post race food.
00:43:48
Speaker
I think I'm going to go with Chicago style pizza since we're going city city here.
00:43:52
Speaker
Deep dish.
00:43:54
Speaker
Boy, you just offended a bunch of New Yorkers.
00:43:55
Speaker
I'm just telling you.
00:43:57
Speaker
I love it.
00:43:58
Speaker
I'm sorry.
00:43:59
Speaker
Although I do love New York pizza.
00:44:00
Speaker
You've just been running 26.2 miles past all of the great pizza delis in New York.
00:44:07
Speaker
No, it's me.
00:44:07
Speaker
We're going to Chicago.
00:44:08
Speaker
It's me.
00:44:08
Speaker
Sorry, Chicago.
00:44:10
Speaker
Okay.
00:44:12
Speaker
I do love New York.
00:44:13
Speaker
Tony and Julie are like, hey.
00:44:15
Speaker
Hey.
00:44:17
Speaker
Hey.
00:44:17
Speaker
Hello, Tony and Julie.
00:44:18
Speaker
We can go say hi to them.
00:44:20
Speaker
There you go.
00:44:21
Speaker
I just love that.
00:44:21
Speaker
Okay.
00:44:21
Speaker
Race day weather, Rich.
00:44:24
Speaker
Race day weather.
00:44:25
Speaker
Oh man.
00:44:25
Speaker
So this, what would be perfect is like, I love it when it's like sunny and warm for the swim, you know?
00:44:33
Speaker
So, you know, it's, you know, nice, comfortable start today.
00:44:36
Speaker
Like Ironman Cozumel swim, like both years I did, it was just beautiful.
00:44:41
Speaker
You know, nice and warm and pretty and clean and clear.
00:44:45
Speaker
Then for the bike, I want overcast and no wind.
00:44:50
Speaker
Yes.
00:44:50
Speaker
Okay.
00:44:51
Speaker
Overcast, no wind.
00:44:52
Speaker
Perfect.
00:44:53
Speaker
Perfect.
00:44:54
Speaker
And then on the run, I want it cool, about 45 degrees, sort of like if you were running in Seattle maybe, and there's just this light mist of rain, just a light mist, not a downpour.
00:45:11
Speaker
There's your race weather forecast.
00:45:12
Speaker
Sunny in the morning, overcast.
00:45:17
Speaker
overcast and calm in the afternoon and then cool and misty in the late afternoon evening.
00:45:25
Speaker
I love that.
00:45:25
Speaker
Okay.
00:45:26
Speaker
All right.
00:45:27
Speaker
Now that I am on your good graces and we did this one together, this next one we're not doing together.
00:45:32
Speaker
Okay.
00:45:35
Speaker
And I'm going to go first.
00:45:37
Speaker
You can't pick what I pick.
00:45:39
Speaker
Okay.
00:45:40
Speaker
You get the leftovers.
00:45:42
Speaker
Okay.
00:45:43
Speaker
And then we'll switch on the last one.
00:45:44
Speaker
Okay.
00:45:45
Speaker
All right.
00:45:46
Speaker
So here we go.
00:45:49
Speaker
All time.
00:45:50
Speaker
Try gear draft.
00:45:51
Speaker
We get to pick our gear, our setup, a wetsuit brand.
00:45:56
Speaker
I only know one brand at this point, and that's a Roka Maverick.
00:46:01
Speaker
And I'm, I'm sticking with that.
00:46:04
Speaker
I know, I know you wear a Roka Maverick too, but we'll just keep it.
00:46:08
Speaker
Do you wear a Roka Maverick?
00:46:10
Speaker
I do.
00:46:11
Speaker
Okay.
00:46:11
Speaker
You didn't see it?
00:46:15
Speaker
It was a women's.
00:46:17
Speaker
No, I know.
00:46:18
Speaker
I'm teasing.
00:46:20
Speaker
Well, that's okay.
00:46:21
Speaker
I hurt your feelings.
00:46:24
Speaker
No, no, no, no.
00:46:25
Speaker
There's lots of good brands out there.
00:46:27
Speaker
My other wetsuit is an Xterra.
00:46:31
Speaker
I've got a couple of Xterras.
00:46:32
Speaker
I've got a couple of...
00:46:36
Speaker
And the only other one that I've had that I really liked was a TYR, a tier.
00:46:41
Speaker
Oh, I've had an orca too.
00:46:43
Speaker
So of those other ones, oh, you know, the other one I've actually tried is sailfish.
00:46:50
Speaker
I've heard great things about sailfish.
00:46:53
Speaker
I'm just going to go with Sailfish.
00:46:55
Speaker
Okay.
00:46:55
Speaker
I was going to say, yeah, I don't want to hear any complaining because that's a pretty good, sweet deal too.
00:47:00
Speaker
Yeah, absolutely.
00:47:01
Speaker
Good.
00:47:02
Speaker
All right.
00:47:03
Speaker
Bike brand and style.
00:47:06
Speaker
I think you don't have anything to worry about here, Rich.
00:47:09
Speaker
I'm going to go with the S-Works Epic 2025 mountain bike.
00:47:15
Speaker
That would be my dream brand.
00:47:17
Speaker
Oh, yeah, of course.
00:47:18
Speaker
Mountain bike.
00:47:19
Speaker
Yep.
00:47:19
Speaker
Yeah.
00:47:20
Speaker
Okay.
00:47:21
Speaker
Mine's going to be a certain...
00:47:23
Speaker
World Cup?
00:47:24
Speaker
Yes.
00:47:25
Speaker
That would be the version of the Epic.
00:47:27
Speaker
Oh, that's a specific version.
00:47:29
Speaker
World Cup version.
00:47:30
Speaker
Yes.
00:47:30
Speaker
What does a bike like that go for?
00:47:33
Speaker
Anywhere from about 12 to 20K.
00:47:37
Speaker
Okay.
00:47:38
Speaker
Wow.
00:47:39
Speaker
That's pretty... Pretty fantastic.
00:47:42
Speaker
I know.
00:47:43
Speaker
I know.
00:47:44
Speaker
That's pretty fantastic.
00:47:46
Speaker
I'm just throwing it out there.
00:47:47
Speaker
It's my draft, so... Yeah, absolutely.
00:47:51
Speaker
I'm kidding.
00:47:53
Speaker
All right.
00:47:54
Speaker
How about you?
00:47:56
Speaker
Cervelo P5 Disc Dura Ace would be my weapon of choice.
00:48:02
Speaker
Okay.
00:48:04
Speaker
Drawing swords now.
00:48:05
Speaker
All right.
00:48:07
Speaker
Running shoes.
00:48:08
Speaker
I don't think we have anything to worry about here because you and I wear different things, but.
00:48:12
Speaker
Totally.
00:48:13
Speaker
Oh, I've been wearing some, uh, some new ASICs.
00:48:17
Speaker
I don't know the name of the ASICs.
00:48:20
Speaker
Uh, boy, what?
00:48:23
Speaker
I'm terrible.
00:48:23
Speaker
I, okay.
00:48:25
Speaker
So I was wearing Hoka for a while.
00:48:28
Speaker
Oh, okay.
00:48:28
Speaker
I think that's who you're going to go for.
00:48:29
Speaker
Yeah.
00:48:30
Speaker
So I, I went to Colorado running store a couple of weeks ago and did it like, I mean, they spent like three hours with me.
00:48:39
Speaker
I'm so surprised.
00:48:40
Speaker
They must've not had a lot going on.
00:48:41
Speaker
For real, they're awesome.
00:48:44
Speaker
They took a lot of time with me to get my shoe selection.
00:48:47
Speaker
Right.
00:48:48
Speaker
And of course now I'm drawing a blank on the name of the ASICs, but they're, I think they're a Fiji.
00:48:54
Speaker
They're the trail edition and they are like,
00:48:58
Speaker
It feels so good.
00:49:00
Speaker
So I'm going to go with that, but I haven't gotten the road version yet, but that's what I think I'm going to go with.
00:49:08
Speaker
OK, cool.
00:49:10
Speaker
I love it.
00:49:11
Speaker
I am going to go with the Saucony Endorphin Pro.
00:49:16
Speaker
It's a super shoe, carbon plate, not quite as fancy pants as the Endorphin Elite at 275, but the Endorphin Pro at 225 is a pretty solid shoe.
00:49:30
Speaker
Yeah.
00:49:32
Speaker
There's another shoe I tried on too that I really like, and it was the New Balance Rebel.
00:49:38
Speaker
Have you heard of those?
00:49:39
Speaker
Yeah.
00:49:40
Speaker
I was like, you had me with the name.
00:49:42
Speaker
Well, I was going to say you're the only rebel I know.
00:49:44
Speaker
So.
00:49:46
Speaker
All right.
00:49:47
Speaker
All right.
00:49:47
Speaker
Okay.
00:49:47
Speaker
Must have tech.
00:49:49
Speaker
Watch, power meter, et cetera.
00:49:52
Speaker
If I could put a thousand dollars down on some new tech right now would be the Garmin rally pedals for my mountain bike, the specific mountain bike version.
00:50:02
Speaker
So that's what I would be putting it down on.
00:50:05
Speaker
Yeah, that's a really good one.
00:50:07
Speaker
You know, I think power meter, power meter or trainer, if you don't have a power meter or trainer, that would be a priority as well.
00:50:15
Speaker
So, you know, I would, I have the same pedals, so I can't go there.
00:50:22
Speaker
I guess I have to go somewhere else.
00:50:24
Speaker
I'm going to go with get yourself a really quality trainer.
00:50:28
Speaker
Especially if you're in the Northern hemisphere, you have to do any kind of long months or seasons of training indoors.
00:50:37
Speaker
The specificity that you can ride at, there's no replacement for riding outdoors.
00:50:44
Speaker
You need to learn bike handling skills, but in terms of equipment, having a good trainer, power trainer, smart trainer that you can push workouts to is a game changer.
00:50:55
Speaker
Yes.
00:50:55
Speaker
Big time.
00:50:56
Speaker
I second that.
00:50:57
Speaker
Good choice.
00:50:59
Speaker
And then nutrition products.
00:51:01
Speaker
I'm going to have to go with Morton just because I know I get what's that called?
00:51:08
Speaker
Taste fatigue.
00:51:10
Speaker
And Morton has no taste.
00:51:13
Speaker
So it's easy to get down.
00:51:15
Speaker
So stick with Morton.
00:51:17
Speaker
How about you, Rich?
00:51:18
Speaker
Take a jello shot, right?
00:51:20
Speaker
Yeah, yeah, yeah, yeah.
00:51:21
Speaker
I'm going with Vespa.
00:51:22
Speaker
Yeah.
00:51:23
Speaker
Well, I was thinking Vespa, but the nutrition product.
00:51:29
Speaker
I'm going.
00:51:29
Speaker
I'm still going.
00:51:31
Speaker
It's a part of my nutrition plan and you already picked yours.
00:51:35
Speaker
Sorry, sucker.
00:51:36
Speaker
Yeah.
00:51:37
Speaker
That's how rude.
00:51:41
Speaker
And then I was going to gift you.
00:51:43
Speaker
I'm just playing the rules.
00:51:44
Speaker
I was dealt with.
00:51:46
Speaker
I was wondering when this was going to get saucy.
00:51:49
Speaker
All right.
00:51:50
Speaker
And of course we're leading into the most contentious part of this, which is the triathlete dream team.
00:51:56
Speaker
And I was going to give this to you as a friend, but man, oh man, with that last pick, I might be cool.
00:52:01
Speaker
You better pick them first and you better pick wisely.
00:52:05
Speaker
No, go ahead, Rich.
00:52:06
Speaker
You get to go.
00:52:07
Speaker
You're going to draft your ultimate relay team using any triathletes.
00:52:11
Speaker
We'll say any athletes.
00:52:14
Speaker
Yeah.
00:52:15
Speaker
Okay.
00:52:15
Speaker
I like that.
00:52:16
Speaker
Any athlete.
00:52:17
Speaker
Yeah.
00:52:17
Speaker
Any athletes, historical icons, even celebrities, if you want.
00:52:23
Speaker
Is that right?
00:52:24
Speaker
Okay.
00:52:24
Speaker
Yeah.
00:52:24
Speaker
We got a wild card on here too.
00:52:26
Speaker
So.
00:52:27
Speaker
All right.
00:52:28
Speaker
So I am picking my winners right now.
00:52:33
Speaker
You ready for them?
00:52:34
Speaker
Yeah.
00:52:35
Speaker
I don't think you can handle this.
00:52:37
Speaker
One at a time.
00:52:38
Speaker
Okay.
00:52:38
Speaker
Okay.
00:52:39
Speaker
All right.
00:52:39
Speaker
For the swim, we have Katie Ledecky.
00:52:43
Speaker
You stink.
00:52:45
Speaker
That was who I wanted.
00:52:46
Speaker
For the bike, we have Tade Pogaccia.
00:52:49
Speaker
Oh, you are terrible.
00:52:51
Speaker
Okay.
00:52:52
Speaker
Am I clean sweeping you here?
00:52:55
Speaker
You are.
00:52:55
Speaker
You are.
00:52:55
Speaker
That's not fair.
00:52:58
Speaker
And let me ask you, do you have Kelvin Kipton as your marathoner?
00:53:04
Speaker
No.
00:53:05
Speaker
Okay.
00:53:08
Speaker
So those are my picks.
00:53:10
Speaker
And I'm sorry.
00:53:11
Speaker
Whatever.
00:53:12
Speaker
Not really.
00:53:13
Speaker
Not really.
00:53:14
Speaker
I was going to say.
00:53:15
Speaker
Yeah.
00:53:16
Speaker
All right.
00:53:16
Speaker
Fine.
00:53:17
Speaker
My swimmer is, is Michael Phelps.
00:53:20
Speaker
Okay.
00:53:20
Speaker
All right.
00:53:21
Speaker
All right.
00:53:22
Speaker
My cyclist is Walt Van Art.
00:53:26
Speaker
Love it.
00:53:26
Speaker
Love him.
00:53:28
Speaker
Yeah.
00:53:28
Speaker
My runner is Superman.
00:53:30
Speaker
Oh, okay.
00:53:32
Speaker
My mind's flash.
00:53:34
Speaker
There we go.
00:53:34
Speaker
Okay.
00:53:35
Speaker
And let's do one more.
00:53:39
Speaker
Let's do the wild card.
00:53:40
Speaker
One wild card.
00:53:41
Speaker
You get to add one wild card here.
00:53:44
Speaker
Anybody I want.
00:53:45
Speaker
Anybody you want.
00:53:46
Speaker
Christian Blumenfeld.
00:53:48
Speaker
Okay.
00:53:49
Speaker
All right.
00:53:49
Speaker
Just because he can project all vomit like nobody.
00:53:51
Speaker
I was going to say the puke a dragon.
00:53:52
Speaker
Yeah.
00:53:54
Speaker
And I say that with love and affection.
00:53:56
Speaker
Me too.
00:53:59
Speaker
My wild card.
00:54:01
Speaker
I'm going to go with Tom Cruise, AKA Maverick from Top Gun.
00:54:06
Speaker
Oh, is this a, is this a, uh, in, in, this is your wild card for triathlon.
00:54:11
Speaker
Yeah.
00:54:12
Speaker
Yeah.
00:54:12
Speaker
Have you seen him?
00:54:13
Speaker
He's a, he's a heck of an athlete.
00:54:16
Speaker
Is he okay?
00:54:17
Speaker
I didn't know that.
00:54:17
Speaker
Did you triathlon?
00:54:19
Speaker
No, I don't think so, but he can fly a jet.
00:54:23
Speaker
So.
00:54:24
Speaker
Okay.
00:54:24
Speaker
So that's good enough.
00:54:25
Speaker
Yeah, sure.
00:54:26
Speaker
I have faith.
00:54:26
Speaker
I have faith.
00:54:27
Speaker
Okay, Rich.
00:54:28
Speaker
It's my pick.
00:54:29
Speaker
It's your pick.
00:54:29
Speaker
I love it.
00:54:32
Speaker
Anyway.
00:54:34
Speaker
The picks are in.
00:54:35
Speaker
Like to see Christian Blumenthal fly a jet.
00:54:38
Speaker
Yeah, exactly.
00:54:41
Speaker
Awesome.
00:54:41
Speaker
That was fun.
00:54:43
Speaker
Yeah.
00:54:43
Speaker
That was a blast.
00:54:45
Speaker
Well, the picks are in, folks.
00:54:46
Speaker
Yep.
00:54:48
Speaker
Go ahead, Rich.
00:54:49
Speaker
Does our audience need to pick this too?
00:54:50
Speaker
Yeah.
00:54:51
Speaker
Yeah.
00:54:52
Speaker
They got to weigh in.
00:54:54
Speaker
Who built the best fantasy lineup?
00:54:56
Speaker
First off, who built the best fantasy lineup?
00:54:59
Speaker
And then they need to send us their dream draft.
00:55:01
Speaker
Like if we missed like some big names here and they're like, why didn't you say that person or that year or that race?
00:55:08
Speaker
We want to hear it.
00:55:09
Speaker
And remember, there's no wrong answer, Tom Cruise, unless you drafted a treadmill as your race venue.
00:55:18
Speaker
That is a wrong answer.
00:55:19
Speaker
We're going to get some wild ones this time.
00:55:23
Speaker
I love it.
00:55:25
Speaker
Awesome.
00:55:25
Speaker
That was a lot of fun.
00:55:27
Speaker
Folks, thanks for being with us.
00:55:28
Speaker
Thanks for listening this week.
00:55:30
Speaker
Be sure to follow us at 303 Triathlon and at Grit to Greatness Endurance.
00:55:34
Speaker
And of course, please go to iTunes, give us a rating and a comment.
00:55:36
Speaker
We appreciate it.
00:55:37
Speaker
And you stay tuned, train informed and enjoy the endurance journey.
00:55:42
Speaker
For your 303 Endurance Podcast.
00:55:43
Speaker
It's your 303 Endurance Podcast.
00:55:45
Speaker
It's your 303 Endurance Podcast.
00:55:47
Speaker
It's your 303 Endurance Podcast.
00:56:21
Speaker
Endurance Podcast.