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Chase Dreams
9 Plays3 months ago
Welcome to Episode #500 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.
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: Should I run a full marathon in a buildup to IRONMAN?
-
Get Gritty Tip: Follow Your Dreams!
-
TriDot Workout of the Week: Bike Run Bricks - Short course race rehearsal
-
Fun Segment: IRONMAN or IRONmad?
Announcements and News:
Our Announcements are supported by VESPA Power today.
Vespa Power Endurance helps you tap into steady, clean energy—so you stay strong, focused, and in the zone longer. Vespa is not fuel, but a metabolic catalyst that shifts your body to use more fat and less glycogen as your fuel source. Vespa comes in CV-25, Junior and Concentrate.
Less sugar. Higher performance. Faster recovery.
Home of Vespa Power Products | Optimizing Your Fat Metabolism
Use discount code - 303endurance20
G2G Athetes Races
Lake Whatcom Triathlon - Paul Hunziker 2nd Overall
Triple Bypass - Caroline Triple and friend Natilia the Double
IRONMAN Lake Placid - Good luck Max Davison
Tri Boulder - Gabbi Cavallero
USA Nebraska State Championships 2025 - Ruth Fountain
G2G Zoot Fit Kit Party
View House on Clinton in Inverness July 19th
TriDot Pool School July 26-27. https://www.tridotpoolschool.com/component/eventbooking/pool-school/tridot-pool-school-20250726-844-986-401-167-857/94?Itemid=762
Copper Triangle August 2nd
Jerry Dugan
Pikes Peak Take 2 August 29th or 30th
Natalia Crawford
Ask A Coach Sponsor: G2G Endurance
Let’s cut to the chase: you want results, and we’ve got the tools. Grit2Greatness Coaching + TriDot = smarter workouts, better feedback, and real progress. Join through our TriDot links, get 2 weeks free, and train with purpose from day one. After that, it’s just $14.99/month. Ready to train like an athlete with a plan? Hit our link in the show notes and get started today.
Website - Grit2Greatness Endurance Coaching
Facebook page @grit2greatnessendurance
Coach April Spilde
April.spilde@tridot.com
TriDot Signup - https://app.tridot.com/onboard/sign-up/aprilspilde
RunDot Signup - https://app.rundot.com/onboard/sign-up/aprilspilde
Recommended
Transcript
Celebrating 500 Episodes
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!
00:00:09
Speaker
Woo!
00:00:20
Speaker
Welcome to episode 500 of the 303 Adjournce Podcast.
00:00:25
Speaker
We're your hosts, Coaches Rich Sores and April Spilde.
00:00:28
Speaker
Thanks for joining us for yet another week of news, coaching tips, and discussion.
00:00:34
Speaker
This is a major milestone for the podcast, and I am incredibly excited to be celebrating it with you, April.
00:00:41
Speaker
Here's a little clink to you with my bottle.
00:00:46
Speaker
My kombucha here.
00:00:47
Speaker
Yes.
00:00:48
Speaker
Oh my gosh, Rich.
00:00:50
Speaker
500 episodes.
00:00:52
Speaker
That is extremely rare air, especially when we talk about podcasting, right?
00:00:58
Speaker
And that just really speaks to your tenacity, creativity, and honestly creating some awesome habits.
00:01:04
Speaker
So I can't wait to celebrate with you as well.
00:01:06
Speaker
And this is a huge honor of mine to be able to co-host with you.
00:01:11
Speaker
Well, and I really like the way that we decided to structure this today.
00:01:15
Speaker
It really is a look back at some of the favorite episodes.
00:01:21
Speaker
I've asked April to interview me, basically, as our Get Gritty segment, so that we can share some of the history and some of the major things that have happened along the way and some of the things I've learned and
00:01:36
Speaker
Maybe even reveal a little bit about where this is going to go in the future.
00:01:38
Speaker
We'll see.
00:01:39
Speaker
So anyway, really excited to be doing this with you.
00:01:41
Speaker
And thank you for taking the time to put together some really great interview questions.
00:01:47
Speaker
Likewise, Rich.
00:01:48
Speaker
I am so excited to look under the hood a little bit because I'm actually not quite... I've been with you for a little bit now, but I've not been with you for the whole ride.
00:01:57
Speaker
So to be able to get a little more backstory on you and this whole journey, I'm really looking forward to it.
00:02:04
Speaker
Wow.
00:02:05
Speaker
Well, it is great to be doing this.
Sponsor Appreciation
00:02:08
Speaker
And one of the things that has been, one of the things I'm really proud of is the fact that we've had so much support over the years.
00:02:15
Speaker
And one of those most consistent supporters has been Generation UCAN.
00:02:20
Speaker
And
00:02:21
Speaker
We give them an ad read every week.
00:02:24
Speaker
And actually, this is the one week I'm not even going to bother with the ad read.
00:02:26
Speaker
I'm just going to like ad lib here and just say, hey, they've been an incredible sponsor.
00:02:30
Speaker
And this is actually a product that I really have, you know, like it's part of the show.
00:02:36
Speaker
We've had some funny sponsorships over the show.
00:02:40
Speaker
Like, in fact...
00:02:42
Speaker
Enjoyed that.
00:02:43
Speaker
So we've had a number of sponsors over the years, CBD companies and other nutrition products and Generation UCAN has been one of the longest ones.
00:02:51
Speaker
The most recent one that I'm really excited about, of course, is Vespa.
00:02:54
Speaker
So, yeah.
00:02:56
Speaker
Anyway, weird little segment, little segue about sponsors.
00:03:01
Speaker
I'll let you talk about today's show and then I want to give a, we'll go into the rest here.
00:03:06
Speaker
Yes.
00:03:07
Speaker
That was so good, Rich.
00:03:09
Speaker
In today's show, as you heard, we have a few different flavors.
Episode Segments Overview
00:03:13
Speaker
We have our announcements and news that Rich is going to bring us.
00:03:16
Speaker
Our Ask a Coach section is specific to the question, which I've heard this before.
00:03:23
Speaker
Should I run a full marathon in a buildup to Ironman?
00:03:26
Speaker
So we're going to do a deep dive on that.
00:03:28
Speaker
And then our get gritty as Rich shared is talking about the past, present and future of 303 endurance.
00:03:36
Speaker
And our topic is follow your dreams.
00:03:39
Speaker
I can't wait to get into this with Rich.
00:03:43
Speaker
Rich is also going to talk about our tread out workout of the week.
00:03:45
Speaker
And then I will bring in a fun segment called Ironman or Iron Mad.
00:03:51
Speaker
Are you ready, Rich?
00:03:53
Speaker
Oh man, that sounds like mad fun.
00:03:55
Speaker
I love that.
00:03:57
Speaker
All right, let's get into our announcements, which are supported by Vespa Power today, which we're really excited about.
00:04:03
Speaker
Vespa Power Endurance helps you tap into steady, clean energy so that you can stay strong and focused and in the zone longer.
Athlete Shoutouts
00:04:12
Speaker
Vespa is not fuel, but a metabolic catalyst that shifts your body into more fat,
00:04:18
Speaker
burning and less glycogen burning as your fuel source.
00:04:21
Speaker
Vespa comes in three different products, CV25, the Junior, and a concentrate.
00:04:27
Speaker
All are good for different applications.
00:04:29
Speaker
And in fact, we have some athletes that are using it this weekend.
00:04:34
Speaker
So...
00:04:36
Speaker
We'll talk about some of our athletes that are doing some racing.
00:04:38
Speaker
I want to, uh, there's a link in here in the show notes.
00:04:41
Speaker
And if you use, uh, if you want to discount 20% off your first order, uh, use the code 303 endurance 20.
00:04:49
Speaker
Hey, let's give a shout out to our grit to greatness athletes who have done races either last weekend or doing races this weekend.
00:04:57
Speaker
We had Paul Hunziker getting second overall at the late what come triathlon and
00:05:02
Speaker
Last weekend and first in his age group, we had Caroline Young doing the triple and Natalia doing the double of the triple pie bat bypass last weekend.
00:05:14
Speaker
And then this weekend, we've got Gabby Cavallaro doing the truck doing tribals are going to be up there volunteering.
00:05:20
Speaker
So we'll Laura then.
00:05:24
Speaker
We want to really give a special shout out to Magic Max, Max Davidson, doing Ironman Lake Placid on Sunday.
00:05:31
Speaker
Good luck, Max.
00:05:32
Speaker
Talk about Ruth.
00:05:33
Speaker
Yeah, so Ruth is going to do USA Nebraska State Championships this weekend.
00:05:38
Speaker
I call her Ruth Fountain, Ruth the Fountain of Youth.
00:05:42
Speaker
So we're cheering her on as well.
00:05:44
Speaker
That was last weekend.
00:05:44
Speaker
And then you and I did the Boulder Peak.
Boulder Peak Experience
00:05:47
Speaker
So I wanted to check in with you, April.
00:05:48
Speaker
Yeah.
00:05:49
Speaker
How was your Boulder Peak, your first Boulder Peak experience?
00:05:52
Speaker
Did it live up to the hype?
00:05:54
Speaker
Is old stage everything it was built to be?
00:05:57
Speaker
Yes.
00:05:58
Speaker
Yes.
00:05:58
Speaker
It lived up to the hype.
00:06:00
Speaker
I had so much fun and I was rocking this amazing red tri-dot kit.
00:06:04
Speaker
I think it was the most confident I've felt in a tri-kit because you know how revealing those things can be.
00:06:10
Speaker
I even got a couple of people that yell out lady in red, which was so fun.
00:06:13
Speaker
But talking about old stage, I
00:06:16
Speaker
I saw it on my bike computer as this massive climb before I even got to the actual climb.
00:06:23
Speaker
So I was already like, here we go, bike speak all over again.
00:06:28
Speaker
But honestly, I think we timed that climb so well because not only did I stay on the bike, I felt strong the entire way.
00:06:37
Speaker
I was really impressed with how much I managed my power, right?
00:06:44
Speaker
and ability to climb without wanting to die.
00:06:49
Speaker
It was hard.
00:06:50
Speaker
But when I crested the top of it and rocketed down, keeping under 35 miles per hour, it was so worth it.
00:07:00
Speaker
It was so worth it.
00:07:01
Speaker
It was probably one of my favorite tri-bike portions that I've done.
00:07:07
Speaker
Specifically, especially for an Olympic.
00:07:09
Speaker
Yeah, loved it.
00:07:11
Speaker
Well, and next year you get to be the one in transition going, oh, this is your first one.
00:07:15
Speaker
Sucking people out.
00:07:17
Speaker
Yeah.
00:07:19
Speaker
That was so funny.
00:07:20
Speaker
There were so many people doing that too.
00:07:21
Speaker
It was hilarious.
00:07:22
Speaker
Yeah.
00:07:23
Speaker
I know there are a lot of people doing it as their first one or their comeback one.
00:07:27
Speaker
We made a few friends in transition, which was kind of cool.
00:07:31
Speaker
And then tomorrow night, we've got our Grit to Greatness Zoot Kit Fit Kit Party, which is awesome.
00:07:39
Speaker
And I see you dropping a USA Nebraska State Championship.
00:07:45
Speaker
And Ruth Fountain is doing that one.
00:07:47
Speaker
How about that?
00:07:48
Speaker
Yeah, amazing.
00:07:49
Speaker
I'm so excited for Ruth.
00:07:51
Speaker
I call her Ruth the Fountain of Youth.
00:07:53
Speaker
Ruth, the fountain of youth.
00:07:55
Speaker
Yes.
00:07:56
Speaker
Racing the Nebraska state championship.
00:07:58
Speaker
Awesome.
00:08:00
Speaker
Then we've got our try.pool school, July 26th, 27th.
00:08:04
Speaker
We are trying to fill another lane and there is a $75 off code.
00:08:10
Speaker
If you go to try.poolschool.com, you navigate to the Colorado Springs event and
00:08:18
Speaker
And register, use the code SUMMERSALE, all caps, and you're going to save $75.
00:08:22
Speaker
So how about that for a kind of last minute deal?
00:08:27
Speaker
And I am super psyched about that.
00:08:30
Speaker
And for our athletes, if you're listening, if you're one of the Grit to Greatness athletes and you are out of town, Chris, talking to you, we will have our Fit Kit down there so that...
00:08:43
Speaker
you can try on a kit and make sure we get you, you set up.
00:08:47
Speaker
I guess same thing goes for Christie who might, who's going to be there.
00:08:49
Speaker
So,
00:08:50
Speaker
Oh, that's great.
00:08:52
Speaker
Yeah.
00:08:52
Speaker
And then I am excited, April.
00:08:55
Speaker
I am, looks like I'm going to be doing the Copper Triangle on August 2nd with Jerry Dukin.
00:09:00
Speaker
It is still open for registration for anybody who's thinking about it, wants to join.
00:09:05
Speaker
And then it looks like I'm going to have another shot at Pike's Peak.
00:09:09
Speaker
Our good friend of the show, Natalia Crawford, wants to do it.
00:09:13
Speaker
And so we're targeting August 29th.
00:09:16
Speaker
If there is anybody else who wants
00:09:18
Speaker
Wanted to do that the last time.
00:09:20
Speaker
Couldn't do it because he had a 4th of July conflict.
00:09:23
Speaker
Conflict in quotes.
00:09:25
Speaker
Funny ears.
00:09:27
Speaker
We love to have you come out and join us and try it with us.
00:09:31
Speaker
And if you want any tips ahead of time, just reach out and we'll get you prepped, get you in the right gearing.
00:09:37
Speaker
Also go back and listen to last week's episode that I actually got some good feedback on from a lot of folks.
00:09:44
Speaker
That they thought the gear inches episode really helped them.
00:09:48
Speaker
understand the gearing a little better, which is awesome.
00:09:52
Speaker
So there you go.
00:09:52
Speaker
There's the announcements for this week.
00:09:56
Speaker
Yeah.
00:09:56
Speaker
You and Natalia go have fun.
00:09:59
Speaker
I'll be sending good vibes.
00:10:02
Speaker
When, when is Sasha's big race?
00:10:05
Speaker
When's her a race?
00:10:06
Speaker
Hers is not until November.
00:10:09
Speaker
Something to consider.
00:10:10
Speaker
I bet she would do it.
00:10:11
Speaker
Yeah.
00:10:12
Speaker
Okay.
00:10:13
Speaker
I'll let her know for sure.
00:10:16
Speaker
She would do it.
00:10:16
Speaker
I know she would.
00:10:18
Speaker
I think, yeah, we got a couple- We call her Sasha Fierce for a reason, so-
00:10:22
Speaker
Yeah, I'm afraid she's going to rip my legs off.
00:10:27
Speaker
Good times.
00:10:28
Speaker
I can't wait to hear about it.
00:10:30
Speaker
All right.
00:10:31
Speaker
Natalia's not a wimp either.
00:10:32
Speaker
No, I know.
00:10:33
Speaker
These ladies can bring the heat.
00:10:36
Speaker
Yeah, you got your money.
00:10:37
Speaker
You've got your work cut out for you there, Rich.
00:10:39
Speaker
Totally.
00:10:41
Speaker
Okay, let's bring in our Ask a Coach sponsor, which is Grit to Greatness Endurance Coaching.
00:10:47
Speaker
Let's cut to the chase.
00:10:48
Speaker
You want results?
00:10:50
Speaker
We've got the tools.
00:10:51
Speaker
Grit to Greatness Coaching plus TriDot equals smarter workouts, better feedback, and real progress.
00:10:57
Speaker
Join through our TriDot links and get two weeks free and train with purpose from day
Marathon vs. Ironman Training
00:11:03
Speaker
one.
00:11:03
Speaker
After that, it's as low as $14.99 a month.
00:11:06
Speaker
If you're ready to train like an athlete with a plan, hit our links in the show notes and get started today.
00:11:13
Speaker
Love it.
00:11:13
Speaker
Awesome.
00:11:15
Speaker
Well, so here's the question of the week.
00:11:17
Speaker
We actually got this a few weeks ago and we had a couple of things that just jumped ahead of it, but...
00:11:23
Speaker
The question is essentially, should I run a full marathon in a buildup to a full Ironman?
00:11:27
Speaker
So coach, I'm getting ready for a full distance Ironman this fall.
00:11:32
Speaker
What do you think about me doing a full marathon as a buildup
00:11:36
Speaker
You know, it's great that you're gearing up for one of the most demanding single day endurance events ever, obviously.
00:11:43
Speaker
And there is a marathon that is a part of it.
00:11:47
Speaker
And so, you know, knowing that you can do the full 26.2, especially after a 2.4 mile swim and 112 mile bike ride is a completely rational thing to be questioning, right?
00:12:01
Speaker
You know, and what better proof,
00:12:03
Speaker
that you are ready to do the marathon after and at the end of an Ironman than to have done one just prior, right?
00:12:10
Speaker
Just makes, kind of makes sense.
00:12:12
Speaker
However, does it really make sense?
00:12:16
Speaker
Is a full marathon really necessary or even advisable?
00:12:21
Speaker
And here's what we're going to do.
00:12:22
Speaker
We're going to break this down for you.
00:12:23
Speaker
So I'm going to start with a few of the pros that some people think about.
00:12:28
Speaker
Obviously, I've already hit on a couple of them.
00:12:30
Speaker
Mental confidence boost from being able to complete the distance.
00:12:33
Speaker
An opportunity, of course, to test nutrition, pacing, and gear.
00:12:36
Speaker
And it simulates the fatigue and mental grind of the Ironman run.
00:12:42
Speaker
April, talk about some of the cons.
00:12:44
Speaker
Yeah.
00:12:44
Speaker
So just to give some context to you about this, when I was first training for my full distance Ironman, I had this thought, right?
00:12:52
Speaker
I was like, shouldn't I be doing a full marathon?
00:12:56
Speaker
Especially because I'd never run one before, period.
00:12:59
Speaker
So it was very much an unknown.
00:13:01
Speaker
I was, I was questioning tri-dot specifically on whether or not I was going to be ready for, for this full Ironman.
00:13:08
Speaker
And I'll tell you what, trust the training because I was not only ready, I was injury free.
00:13:15
Speaker
I, and I, I, I viewed it as not just a marathon, but as a full day event, right?
00:13:21
Speaker
So pacing absolutely comes into play here.
00:13:24
Speaker
I wanted to put that in there too, in that as proof that you don't need to do a full distance marathon before an Ironman, I would even say the cons are high, right?
00:13:36
Speaker
So you have a high risk of injury.
00:13:39
Speaker
due to the amount of impact that pounding on the pavement or on the trail, it's a lot.
00:13:44
Speaker
And recovery time is obviously required.
00:13:46
Speaker
So you have to take, you have to put that in there if you're going to do this.
00:13:51
Speaker
So what is that going to do?
00:13:52
Speaker
It's going to take away from your training in the other disciplines if you have to put in more recovery time because of the high impact.
00:13:58
Speaker
Yeah.
00:13:59
Speaker
It doesn't replicate Ironman fatigue.
00:14:03
Speaker
So I love this because it's like Rich said, it's a full day event.
00:14:08
Speaker
You know, you could be out there 17 hours.
00:14:11
Speaker
So if you're planning on doing a marathon, which you might do in four or five, six hours, it doesn't replicate 10, 11, 15 hours that you are going to be out there doing all three disciplines.
00:14:25
Speaker
So again, a con that could
00:14:28
Speaker
honestly disrupt your training, which leads me into the next point.
00:14:32
Speaker
Your cycle training cycle is going to be disrupted due to the taper and recovery needed from a full marathon.
00:14:39
Speaker
It's almost like apples and oranges in my mind, Rich, a marathon standalone versus an Ironman.
00:14:44
Speaker
They're two different things.
00:14:46
Speaker
includes all the things that are about nutrition, about pacing strategy, and just making sure that you are understanding that a marathon is not quite the same.
00:14:56
Speaker
Running a marathon to pace is not quite the same in my mind as running or doing an Ironman to endure or to hold the pace that you want for the entirety
Alternative Training Options
00:15:09
Speaker
of the day.
00:15:09
Speaker
So you've got to look at it as two totally separate disciplines in my mind.
00:15:14
Speaker
Yeah, exactly.
00:15:16
Speaker
Awesome.
00:15:17
Speaker
Yeah.
00:15:18
Speaker
So here, let's talk about some viable alternatives to doing a marathon.
00:15:22
Speaker
So the first is let's find some substitutes that can build the right endurance and race readiness without all those downsides of the standalone marathon that April just talked about.
00:15:32
Speaker
So, you know, one of the things that like coach Mark Allen likes to say is, you know, what's the best way to show up fresh for the run to, uh,
00:15:41
Speaker
finish your bike feeling fresh.
00:15:43
Speaker
How do you finish your bike feeling fresh?
00:15:45
Speaker
Well, it starts by starting your bike feeling fresh.
00:15:48
Speaker
And how do you start your bike feeling fresh?
00:15:50
Speaker
Well, by finishing your swim feeling fresh.
00:15:53
Speaker
How do you do that, right?
00:15:55
Speaker
It starts with over distance training on the swim, right?
00:15:59
Speaker
If you're prepared for more than the demand of the day of an Ironman of the 2.4 mile swim, you're going to come out of the water feeling fresh.
00:16:08
Speaker
If you overtrain on the bike, you're going to come off the bike from the demand of the Ironman being about the same or less than what you've trained for.
00:16:19
Speaker
You're going to come off the bike feeling fresh, starting your marathon fresh.
00:16:23
Speaker
So a great alternative to a marathon is like a century ride.
00:16:27
Speaker
Find a good century ride a few months, I guess, several weeks out as a part of that buildup.
00:16:35
Speaker
Low impact, builds aerobic base, simulates the Ironman bike leg, right?
00:16:40
Speaker
And it's very easy to get in a 2.4 mile swim or an hour, 90 minute swim before doing a long bike ride like that.
00:16:48
Speaker
You can also use that.
00:16:49
Speaker
This is a place where you really need to nail the nutrition.
00:16:52
Speaker
This is where nutrition practicing works.
00:16:55
Speaker
really pays off and it's on the bike where you're going to be out there for six hours, six plus hours, that pacing and the mental endurance of being out there for that distance.
00:17:04
Speaker
Pair that with a short brick run of, you know, short brick run of six miles to simulate the race fatigue.
00:17:12
Speaker
So.
00:17:12
Speaker
Yes, I think you hit that right on the head there, Rich.
00:17:16
Speaker
And before I talk about the next one, another thing that happened when I was prepping for Ironman Alaska was I would go swim at the Alaska Club, which is this...
00:17:27
Speaker
It's kind of like the Alaska's version of the YMCA, right?
00:17:31
Speaker
So you got people that are hanging out there, uh, socializing more than swimming.
00:17:38
Speaker
And there was one gentleman in the lane over from me that liked to socialize a lot.
00:17:42
Speaker
And I tried to be very, you know, courteous, but also brief.
00:17:46
Speaker
Like I'm trying to get my workout done.
00:17:47
Speaker
But anyway, he found out that I was training for an Ironman and he asked, well, have you, have you, have you run a whole marathon yet?
00:17:54
Speaker
And I told him, no, actually, I'm not planning on it.
00:17:57
Speaker
And he said, really, don't you want to feel confident that you can do a marathon after, you know, swim and bike?
00:18:03
Speaker
And I said, you know, I'm just going to trust my training.
00:18:05
Speaker
And he, you know, it made me scared.
00:18:08
Speaker
Like when people make offhand comments like that, it can definitely put some doubt in your mind.
00:18:14
Speaker
But like I said, yeah.
00:18:15
Speaker
I trusted the training didn't experience a single injury leading up to the Ironman and had an awesome, awesome race.
00:18:23
Speaker
So just want to throw that out there to that.
00:18:25
Speaker
People might ask you like, aren't you going to do a full marathon?
00:18:28
Speaker
Aren't you going to do this?
00:18:30
Speaker
Let it go.
00:18:31
Speaker
Trust the training.
00:18:33
Speaker
You'd be surprised at what you, the ground you can cover.
00:18:35
Speaker
If you allow yourself the opportunity to build the stamina needed to execute all three disciplines, but not the risk of injury that can come from a standalone marathon.
00:18:46
Speaker
So now we're going to talk about those long swim events.
00:18:49
Speaker
So what can you do in place of a marathon simulation?
00:18:54
Speaker
You can do a long event in the water, such as a 5K or 10K open water swim.
00:18:59
Speaker
Pros of that, it builds swim confidence.
00:19:02
Speaker
This is where a lot of people struggle, right?
00:19:04
Speaker
They get in the open water and they have this real long endurance swim and then get gassed or they get nervous or they get scared, right?
00:19:12
Speaker
So if you allow yourself to build confidence by doing these longer distance swims, it can improve the
00:19:17
Speaker
not only your stamina, but your pacing for that length, as well as how to sight.
00:19:24
Speaker
When we did Boulder Peak last week, I don't know if you experienced this, Rich, but I could not see those buoys.
00:19:30
Speaker
I think I'm pretty sure I swam over 100 yards because I got a little disoriented with the buoys because the sun was right there.
00:19:40
Speaker
But yeah, so this is great for practicing those open water swim skills is also a great way to get comfortable in your wetsuit, which is another part that people struggle with if they get too claustrophobic or that feeling of.
00:19:58
Speaker
They can't breathe, right?
00:19:59
Speaker
Getting comfortable and used to wearing a wetsuit for a long period of time can really help with training you for that experience of an Ironman swim.
00:20:09
Speaker
And then you can also pair it with a bike ride or a short run for a swim bike brick or a swim run brick.
00:20:16
Speaker
That's another great way to get in that training.
00:20:19
Speaker
And I love the idea of going from...
00:20:22
Speaker
being horizontal in the water and then going vertical, whether it's on the bike or the run to stimulate what that feels like too, because that's another experience, right?
00:20:31
Speaker
So these are all great ways that you can offset the impact of a marathon, but also get the stamina that you need in the simulation that you need, uh, to feel confident that you can do an Ironman.
00:20:46
Speaker
Absolutely.
00:20:47
Speaker
Absolutely.
00:20:47
Speaker
And then the other one is doing, doing several of those race simulation bricks, right?
00:20:53
Speaker
Where you're doing a long bike ride and you're doing it followed by a fairly decent run.
00:20:57
Speaker
The way that tri dot race rehearsals for long coursework is you're usually doing that very long bike ride for an Ironman.
00:21:05
Speaker
You're probably looking at about a six hour ride, and then you're probably doing at least a 40 minute run after, uh, right after that.
00:21:13
Speaker
So,
00:21:14
Speaker
And then, you know, if you do that paired with a, like a longer run on Sunday, let's say you do that, that simulation brick on Saturday of, let's say it's six hours plus a 40, 50 minute run.
00:21:27
Speaker
You're really getting that running on fatigued legs experience right off the bike.
00:21:33
Speaker
Plus you're also doing a long run the following day.
00:21:36
Speaker
So you're kind of, which is kind of actually leads into the,
00:21:41
Speaker
the back-to-back long run that April's going to talk about.
00:21:45
Speaker
But what you're trying to do is mimic that fatigue better than a standalone marathon, and you're trying to test your gear, nutrition, and pacing under fatigue.
00:21:54
Speaker
Yeah, good stuff.
00:21:55
Speaker
And then just as Rich alluded to, the next strategy could be doing back-to-back long runs, so consecutive days.
00:22:02
Speaker
For example, you could do 12 miles on Saturday and then on Sunday do a 10-mile run.
00:22:07
Speaker
That sounds murderous, but also very good for simulating what it feels like to run on fatigued legs.
00:22:15
Speaker
Pro is it builds run durability with less injury risk because you have that break in rest and recovery.
00:22:22
Speaker
And then you can use it for building cumulative fatigue without a single long effort.
00:22:28
Speaker
Perfect.
00:22:28
Speaker
Yeah.
00:22:29
Speaker
Unless you're chasing a marathon PR or need the mental boost, skip the standalone marathon.
00:22:34
Speaker
Instead, focus on race-specific brick workouts, long rides, and progressively long runs.
00:22:40
Speaker
These are going to better prepare you for the unique demands of Ironman Day and do it with less risk of injury.
00:22:47
Speaker
Fabulous, Rich.
00:22:49
Speaker
That was a great ask a coach.
00:22:50
Speaker
I really liked that question.
00:22:52
Speaker
Oh yeah.
00:22:53
Speaker
I hope it put to bed the, uh, the fear of not getting a full marathon in before an Ironman.
00:23:02
Speaker
I, yeah, I think we answered that pretty well.
00:23:05
Speaker
I must say, so pat ourselves on the back.
00:23:07
Speaker
There you go.
00:23:07
Speaker
Yeah, exactly.
00:23:09
Speaker
All right.
00:23:10
Speaker
Thank you for taking me there.
00:23:12
Speaker
Yeah, yeah, yeah.
00:23:14
Speaker
Okay.
00:23:14
Speaker
Now this is obviously the moment we've all been waiting
Podcast History and Evolution
00:23:18
Speaker
for.
00:23:18
Speaker
This is our get gritty tip.
00:23:20
Speaker
We are going to dive into what it took to get us to 500 episodes because that, like I said, is one heck of a feat.
00:23:29
Speaker
Did you know that most podcasts don't make it past their third episode, rich?
00:23:35
Speaker
Yeah.
00:23:36
Speaker
That's incredible.
00:23:38
Speaker
Sounds right.
00:23:38
Speaker
Yeah, I can see that.
00:23:40
Speaker
I almost didn't go to number two.
00:23:41
Speaker
Yeah, seriously, it's hard.
00:23:45
Speaker
So some podcasts have hundreds or even thousands of episodes.
00:23:48
Speaker
A large number of podcasts are abandoned early.
00:23:51
Speaker
A significant percentage of podcasts, like 90% will not make it through their third episode.
00:23:57
Speaker
And another 90% of those that do will quit before reaching 20 episodes.
00:24:02
Speaker
And this is according to Riverside FM.
00:24:05
Speaker
So yeah, it's a big, big deal to honor this impressive feat.
00:24:10
Speaker
We are putting rich in the interviewees chair and speaking with the man who made it all happen.
00:24:16
Speaker
Rich's dedication to endurance sports coaching and the endurance community has not only shaped this podcast, but also the lives of countless people around the world over the years.
00:24:27
Speaker
The 303 endurance podcast has become a go-to resource for athletes and
00:24:32
Speaker
Thank you.
00:24:52
Speaker
and the love of endurance sports.
00:24:54
Speaker
Rich, it is an honor to reflect with you today on everything that's led us to this incredible moment.
00:24:59
Speaker
So I want to say thank you for all that you've done for the community.
00:25:03
Speaker
And here's to many more episodes ahead.
00:25:06
Speaker
Are you ready to get into this interview?
00:25:09
Speaker
You know, I am.
00:25:11
Speaker
And honestly, I can tell you, it really has gone by fast.
00:25:16
Speaker
And it's been such a fun journey that I could absolutely see doing this another 500 potentially.
00:25:22
Speaker
So who knows where this goes.
00:25:24
Speaker
So I want to know, how did this get started?
00:25:26
Speaker
Because this is quite a journey.
00:25:29
Speaker
And I know there's probably a few chapters along the way.
00:25:32
Speaker
But can you take us back to the very beginning?
00:25:35
Speaker
Yeah.
00:25:36
Speaker
So this is great.
00:25:37
Speaker
Great question.
00:25:40
Speaker
My athletic journey started in, I guess it was 2006, 2006, 2007, did my first marathon and training for my first marathon, I did my first triathlon and I found myself back then, it wasn't like the internet was exploding with great information.
00:26:02
Speaker
There were a couple of blog sites and that sort of thing.
00:26:05
Speaker
But I went to a lot of podcasts.
00:26:07
Speaker
There weren't a lot of podcasts.
00:26:09
Speaker
It wasn't saturated like it is today.
00:26:11
Speaker
But there's this one podcast that I really loved.
00:26:13
Speaker
It was called the TriDot Podcast.
00:26:17
Speaker
The TriTalk Podcast, hosted by Coach David Warden.
00:26:22
Speaker
David Warden, the format was a monthly, very educational podcast.
00:26:28
Speaker
It went into the science of triathlon.
00:26:31
Speaker
He would do wind tunnel testing or do nutrition testing.
00:26:35
Speaker
He would always get these great experts.
00:26:36
Speaker
He would have Joe Friel on as an interview guest or whoever.
00:26:43
Speaker
I just love the format, love listening to him.
00:26:47
Speaker
But as my career got on, so did his, and he started becoming distracted with his growing coaching career.
00:26:58
Speaker
And so I was finding that I really missed his content around the time that I did my last Ironman.
00:27:06
Speaker
And my last Ironman was Ironman Boulder 2014, and I'm at this crossroads where
00:27:13
Speaker
I'm still loving the sport.
00:27:15
Speaker
I wanted to continue growing in the sport, but I wasn't sure I wanted to do more Ironman races, honestly.
00:27:21
Speaker
And so I, I, I just, I don't know, on a, I had this idea, you know, if, if, if the best podcast, you know,
00:27:31
Speaker
going on at the time, was getting ready to go away.
00:27:34
Speaker
I'm like, how could I carry a torch for that?
00:27:37
Speaker
And how could I bring that kind of content, that kind of information and education to regular athletes like myself?
00:27:44
Speaker
And I'm like, well, I could be the captain of the middle of the pack, if you will, just a regular Joe athlete and invite people
00:27:55
Speaker
coaches and professionals, professional athletes and experts to be guests on my podcast.
00:28:01
Speaker
And I can ask them the questions that I'm curious about, have them answer and share them with others.
00:28:07
Speaker
You know, maybe that would be a viable format.
00:28:09
Speaker
I call, I got ahold, I can't remember how I got ahold of him, but I got ahold of David Warden and he agreed to meet with me and, and talk to me about this idea.
00:28:17
Speaker
He, he spent a couple of a few meetings with me to, you know, talk through, you know,
00:28:23
Speaker
the technology, the process, how to market it.
00:28:28
Speaker
I listened to some of his advice.
00:28:30
Speaker
I didn't listen to all of his advice.
00:28:32
Speaker
Probably should have listened to all of his advice, but he was the inspiration.
00:28:35
Speaker
And if you don't know David Worden, he later became
00:28:40
Speaker
Uh, the coach for iron cowboy.
00:28:42
Speaker
He is, he was featured, uh, in his interview, uh, is featured in net with that Netflix special about iron cowboy, where he does the 50 iron mans in 50, uh, States in 50 days.
00:28:55
Speaker
He's on record as saying, I think this is a crazy idea and I don't think I want any part of it.
00:29:00
Speaker
He later changed his mind.
00:29:03
Speaker
And then he later became a regular guest on the show every year, I think, of every anniversary of the first episode.
00:29:10
Speaker
We had him on for several years.
00:29:12
Speaker
So anyway, that's how it's done.
00:29:14
Speaker
And that was the concept.
00:29:15
Speaker
And then here's a fun fact.
00:29:18
Speaker
We might not really be celebrating episode 500.
00:29:20
Speaker
Oh no.
00:29:20
Speaker
Yeah.
00:29:23
Speaker
No, no, no.
00:29:24
Speaker
It's all good.
00:29:25
Speaker
This ties into the story.
00:29:27
Speaker
One of his suggestions was, don't start your podcast on episode number one.
00:29:36
Speaker
Start it an increment higher so it doesn't seem like a brand new podcast when you first publish it.
00:29:42
Speaker
I don't know what my expectations were.
00:29:44
Speaker
But anyway, I'm like, oh, that sounds good.
00:29:47
Speaker
And my favorite...
00:29:51
Speaker
My favorite football player at the time was Peyton Manning.
00:29:55
Speaker
So I decided to make the very first episode, episode number 18.
00:29:59
Speaker
There's really, there's not episode one through 17.
00:30:02
Speaker
They don't exist.
00:30:06
Speaker
Oh, that's hilarious.
00:30:09
Speaker
I'd never heard that advice before, Rich, but I can see having been on the other side now of this, why that makes sense.
00:30:19
Speaker
But...
00:30:21
Speaker
The missing 17.
00:30:22
Speaker
We'll never know.
00:30:23
Speaker
He has like a missing dozen too.
00:30:26
Speaker
So it was hilarious.
00:30:30
Speaker
Okay.
00:30:31
Speaker
Well, that's, that's such a great introduction.
00:30:34
Speaker
I want to know next, what moments have defined this podcast journey?
Defining Podcast Moments
00:30:40
Speaker
Yeah.
00:30:40
Speaker
So I just talked about the very first was just the launch, right?
00:30:43
Speaker
And when we first launched it, it was really just, it was me.
00:30:48
Speaker
And my good friend, Bill Plokk had agreed.
00:30:51
Speaker
He was on this team, 303 Media.
00:30:56
Speaker
He was selling ad space for this website.
00:30:59
Speaker
I knew that he was kind of in the Colorado Endurance.
00:31:04
Speaker
He was really well-networked because they did a lot of articles in Colorado about...
00:31:09
Speaker
all the endurance sports cycling.
00:31:10
Speaker
There was actually three to three cycling and three to three triathlon.
00:31:14
Speaker
And anyway, it was, I knew that he would bring a great element and it would make it less of a monologue.
00:31:22
Speaker
And so I asked him if he would just be a regular on the podcast.
00:31:26
Speaker
And so we would do interviews and then Bill would kind of give the update on, on, you know, three to three triathlon, what was going on at the time.
00:31:34
Speaker
One of the big milestones or things that define the journey was the 303 team inviting me to be a part of their local race coverage and doing finish line interviews with the pros.
00:31:51
Speaker
And then that transcended into going to Kona.
00:31:55
Speaker
And going to Kona, like the three years that we went there, 2017 through 2019, were just magical.
00:32:01
Speaker
We had such a blast.
00:32:07
Speaker
And that's where we met Poncho Man.
00:32:09
Speaker
One of the jingle that you hear when you listen to the podcast, that actually came from our first trip to Kona.
00:32:18
Speaker
We were out there getting ready to interview Bob Babbitt.
00:32:22
Speaker
We were...
00:32:23
Speaker
waiting for him to free up after doing his sets of interviews with pros.
00:32:28
Speaker
And so we got to know his music, his music guy, the guy who comes in with the ukulele, Poncho Man, and does the little, you know, the little transitions for him.
00:32:38
Speaker
We got to know him and he ended up doing a jingle for our podcast at the time.
00:32:43
Speaker
It was actually called the Mile High Endurance Podcast.
00:32:45
Speaker
It's original name.
00:32:47
Speaker
And then later when we rebranded around COVID, he ended up re-recording it, but for 303.
00:32:53
Speaker
Wow.
00:32:55
Speaker
So, and then, I mean, we're going to go into this in a minute, but there are things that have defined the podcast journey are the guests.
00:33:03
Speaker
Yeah.
00:33:05
Speaker
The guests and the people who supported us, allowed us to use their time to share good information and entertain and engage the endurance community.
00:33:18
Speaker
Those were people, that is probably the thing that surprised me the most was all the, I don't know, friendships probably is too much, but just the connections and yeah, the connections, the human connections we've had over the years.
00:33:31
Speaker
Yeah.
00:33:32
Speaker
Yeah, and it's so cool that... I mean, I will say, Rich, you're very easy to get along with.
00:33:40
Speaker
You're very easy to interact with.
00:33:41
Speaker
So I will say you make it an inviting space to have guests on the podcast.
00:33:48
Speaker
So I would...
00:33:49
Speaker
you know, I'll toot your horn a little bit.
00:33:54
Speaker
I think that's a no brainer for your guests, but it is very impressive.
00:33:58
Speaker
Like just looking at the list, the reference list that you've had is super impressive.
00:34:05
Speaker
And some of these names on here are people that I look up to, I've looked up to for years.
00:34:11
Speaker
And just to know that you got to share a space with them and pick their brain and
00:34:16
Speaker
even get vulnerable is I think that's kudos to you for your interviewing style and personability.
00:34:23
Speaker
So I want to give you that kudos as well, because that's not easily achieved.
00:34:27
Speaker
Communication is one of the hardest things.
00:34:30
Speaker
So to have that kind of list is pretty, pretty amazing.
00:34:35
Speaker
Did you expect the podcast to grow this much?
00:34:37
Speaker
And what surprised you?
00:34:39
Speaker
Well, I was really surprised that episode 18, the first episode even cleared a hundred downloads.
00:34:44
Speaker
I was shocked.
00:34:45
Speaker
I was like, that's amazing.
00:34:47
Speaker
Yeah.
00:34:48
Speaker
It took a while, but it finally did over a couple of weeks, which is great.
00:34:52
Speaker
The most downloads we ever got for a single episode was over 4,000.
00:34:56
Speaker
Wow.
00:34:58
Speaker
Yeah.
00:34:59
Speaker
Terry Laughlin from a total immersion swimming.
00:35:03
Speaker
I can totally see that.
00:35:04
Speaker
He's, he's so wonderful.
00:35:07
Speaker
Yeah, he was such a kind man.
00:35:10
Speaker
So yeah, with that, we started seeing numbers like that, we were like blown away.
00:35:13
Speaker
We never thought that that kind of thing would happen.
00:35:17
Speaker
But you know, when it really hit me that this has really turned into something.
00:35:24
Speaker
was when we were in Kona and we were at the post-race pro interview.
00:35:31
Speaker
And we've got the top five men and the top five women, and the whole media is in there.
00:35:37
Speaker
Triathlete magazine, you name it, right?
00:35:40
Speaker
Slow Twitch, they're all in there.
00:35:43
Speaker
Greg Welch, you know, you know, we're all raising our hands, you know, to ask questions and I get Greg Welch going, calling on me going, Rich from 303, what's your question?
00:35:52
Speaker
You know, you're like, what?
00:35:55
Speaker
You've arrived.
00:35:56
Speaker
Yeah.
00:35:57
Speaker
Awesome.
00:35:59
Speaker
Yeah.
00:36:00
Speaker
Oh man, that is so cool.
00:36:02
Speaker
That's got to just, that's got to send some tingles for sure.
00:36:08
Speaker
Fun memories.
00:36:09
Speaker
I'm enjoying it very much.
00:36:11
Speaker
Yeah, I would definitely keep that in the quill for, or the cookie jar, if you will, of good memories.
00:36:18
Speaker
So we talked about David, we talked about a little bit about the guest list, but I want to know what episodes have fired you up the most or even surprised you the most.
00:36:30
Speaker
Yeah, I think the ones, if you're going to put it that way, you know, I would say the ones that like really stand out for me were the ones that, well, you know, like just like a good book, right?
00:36:41
Speaker
The one that really moves you the most, right?
00:36:43
Speaker
The one that made you really think the most, the one that, you know, you felt like you grew the most because of the guest.
00:36:51
Speaker
Terry Laughlin was definitely one of those.
00:36:53
Speaker
David Ward was always one of those.
00:36:56
Speaker
On a, on a, on a different, in a different way, one of the episodes that always comes back to me is Jillian Bearden and it, and Jillian was a, a trans athlete trans transition from male to female and was the, she actually worked with USA cycling.
00:37:16
Speaker
and the U.S. Olympic Committee or the World Olympics, I don't know, the World Olympics or whatever, to define the standards for trans athletes, trans athletes to women to the hormone levels and such that they need to be.
00:37:32
Speaker
And the powerful part of the interview, and I know this is a controversial thing, but the reason I bring it up is because there's a real human side to this.
00:37:42
Speaker
That's an extremely...
00:37:44
Speaker
difficult thing for a human to be going through this identity of I'm not in the right body and I need to, I need to change.
00:37:51
Speaker
And, and the, the, there's a whole host of emotions that come with that.
00:37:57
Speaker
And often it's depression.
00:37:59
Speaker
And unfortunately it takes a lot of lives through suicide.
00:38:02
Speaker
And she talked about, you know, driving down the highway, you know, coming back from some event or something like that.
00:38:09
Speaker
And she talked us through that she had both hands on one side of the steering wheel, ready to, ready to tug on it going very fast.
00:38:19
Speaker
You know, so it was like, and she, of course she didn't, right?
00:38:23
Speaker
And we were having the interview, but she shared this really vulnerable moment with us.
00:38:27
Speaker
And that's what made it, made me realize that.
00:38:30
Speaker
the connection that we expose sometimes that we make with some of these guests and that, um, and that it probably touched a lot of people that heard that.
00:38:42
Speaker
Yeah.
00:38:42
Speaker
We got a lot of, right.
00:38:44
Speaker
I mean, we had like, we had some fun runs.
00:38:46
Speaker
Like I got this one string of episodes here.
00:38:48
Speaker
Get this five episodes in a row.
00:38:51
Speaker
Going Along with Sam Long, author Alex Hutchinson of New York Times bestseller Endure, Iron Man Hall of Famer Julie Moss on The Crawl of Fame,
00:39:03
Speaker
The fastest bike, Denise Koronek, you probably never heard of this.
00:39:07
Speaker
If you go Google the fastest cyclist in the world, it's Denise Koronek.
00:39:14
Speaker
And it was a manual bike with special gearing that she goes like 200 miles an hour on this bike.
00:39:22
Speaker
It's crazy.
00:39:24
Speaker
And then our Mother's Day special with Meredith Kessler.
00:39:28
Speaker
Wow.
00:39:30
Speaker
Five in a row, just like that.
00:39:32
Speaker
Then we had Crowey.
00:39:35
Speaker
It's been a fun run.
00:39:36
Speaker
I am trying to pick my chin up off the desk right now.
00:39:39
Speaker
I'm just blown away.
00:39:40
Speaker
This is amazing.
00:39:42
Speaker
And here, get this.
00:39:43
Speaker
This is awesome.
00:39:43
Speaker
You're going to like this one.
00:39:45
Speaker
Sue Reynolds.
00:39:46
Speaker
We interviewed her.
00:39:47
Speaker
The Athlete Inside, the author of The Athlete Inside.
00:39:50
Speaker
She's also one of my athletes that I'm coaching right now.
00:39:53
Speaker
So I'm really excited about that.
00:39:56
Speaker
Also, we had Bobby McGee on with Sue Reynolds separately.
00:40:00
Speaker
Oh, my gosh.
00:40:00
Speaker
Separate episode, a few episodes later.
00:40:03
Speaker
And then get this.
00:40:05
Speaker
Oh, you're going to love this, April.
00:40:07
Speaker
Mike Tierney, this guy, rode Pike's Peak up and down.
00:40:11
Speaker
He's done it multiple times on a unicycle.
00:40:15
Speaker
No way.
00:40:16
Speaker
Yeah.
00:40:17
Speaker
How?
00:40:18
Speaker
Christian Blumenfeld three times.
00:40:21
Speaker
You've had him on the pod three times?
00:40:23
Speaker
Three times.
00:40:24
Speaker
And one of them was right after the Olympics and about his gold medal.
00:40:29
Speaker
And we also asked him about his kit, his very revealing kit.
00:40:37
Speaker
Oh, yes.
00:40:38
Speaker
I remember.
00:40:39
Speaker
Yep.
00:40:40
Speaker
We had fun talking about that.
00:40:41
Speaker
Okay.
00:40:42
Speaker
Do you remember what he said?
00:40:44
Speaker
Well, he's like, he's like, yeah, but it works.
00:40:47
Speaker
It's great.
00:40:48
Speaker
I don't care.
00:40:49
Speaker
He also, he came on before like six months before, like, or maybe a year, but it was a year before the Olympics.
00:40:56
Speaker
And he's like, I'm going to qualify for the Olympics and I'm going to win gold.
00:41:00
Speaker
Yes.
00:41:00
Speaker
Oh, I love that.
00:41:02
Speaker
That was pretty ballsy.
00:41:02
Speaker
And he did it.
00:41:03
Speaker
Yeah.
00:41:03
Speaker
Yeah.
00:41:04
Speaker
Of course he did.
00:41:05
Speaker
Yeah.
00:41:07
Speaker
Anyway.
00:41:08
Speaker
That's amazing.
00:41:09
Speaker
That is quite the lineup, my friend.
00:41:13
Speaker
So we had this amazing, you know, list of guests and interviews, but I'm sure there were some challenges, right?
00:41:22
Speaker
What were some of the challenges that you faced and how did you push through them through this podcast journey?
00:41:29
Speaker
Oh, all right.
00:41:30
Speaker
So I could bore you with some of the little nitpicky things like learning the editing process and finding and scheduling guests.
00:41:36
Speaker
And all those things were like little tough.
00:41:38
Speaker
Those were like little tough, little challenges.
00:41:40
Speaker
Those were things you had to slog through and work through and you had to get kind of gritty about.
00:41:44
Speaker
The time.
00:41:45
Speaker
Yeah.
00:41:46
Speaker
You know, and you know, yeah.
00:41:49
Speaker
But all in all, I think it was when you realized it was time for a change, you know, cause you, you know, you, you invent something and you get excited and attached to it.
00:42:01
Speaker
And then, you know, there's, there comes a point where you realize, okay, it, it really is time for a change.
00:42:06
Speaker
And I think,
00:42:07
Speaker
It was those changes.
00:42:09
Speaker
And I think in the spirit of chasing your dreams, sometimes that means letting some of your dreams go or reinventing your dream.
00:42:16
Speaker
And so, you know, I think that was probably the biggest challenge is knowing when it was time to evolve.
00:42:23
Speaker
I like that.
00:42:26
Speaker
Talking about evolving, how did you bridge the gap, if you will, of bringing your, your own coaching experience into the podcast?
00:42:35
Speaker
Yeah, it didn't even exist at the beginning.
00:42:37
Speaker
I had no intention when I started the podcast of becoming a coach.
00:42:41
Speaker
I wanted to interview coaches and have coaches, because I don't know anything about coaching, have coaches share their knowledge with my audience.
00:42:50
Speaker
I didn't intend to be a coach.
00:42:52
Speaker
Until I actually had an athlete who reached out and said, hey, listen, I love listening to the podcast.
00:42:58
Speaker
I think that you'd be a good coach for me.
00:43:00
Speaker
Would you coach me?
00:43:01
Speaker
I'm like, well, I had to respond.
00:43:02
Speaker
I'm like, I don't coach.
00:43:03
Speaker
I'm not a coach.
00:43:05
Speaker
I'm like, I can refer you.
00:43:06
Speaker
I've interviewed so many coaches.
00:43:09
Speaker
I would be happy to refer you to a coach.
00:43:11
Speaker
He's like, no, I think you're the guy I want to coach me.
00:43:12
Speaker
I'm like, okay, I'll do it on one condition that I get USAT certified.
00:43:17
Speaker
I eventually did that.
00:43:19
Speaker
And, um, you know, what it really ended up doing to answer your question is over time, the more I learned as a coach, the more I felt like I was able to really engage in deeper conversations, ask more intelligent questions, really get into the topic better with people.
00:43:36
Speaker
And that's really how my coaching experience ended up, uh, you know, contributing to the podcast.
00:43:41
Speaker
And that's changed over the years, you know,
00:43:44
Speaker
as my certifications and experience and athlete exposure has changed and the other coaches that I've worked with, including yourself, have helped me just, you know, if you really look at the format now, you know, now you can really see coaching coming into the podcast.
00:44:03
Speaker
Front and center.
00:44:04
Speaker
Yeah.
00:44:04
Speaker
Front and center.
00:44:05
Speaker
It used to be kind of a side thing.
00:44:08
Speaker
Hey, Bill, do you mind if we have some time to talk about a coaching topic, you know?
00:44:11
Speaker
Mm-hmm.
00:44:12
Speaker
Now you and I have got, you know, as coaches, we, you know, we've got a very clear common goal here in terms of content.
00:44:19
Speaker
We both bring different content.
00:44:22
Speaker
It's really coaching content now.
00:44:25
Speaker
That's such a good point.
00:44:27
Speaker
Thinking back to all of these guests that you've had, I'm sure there were some stories that really inspired you or stuck with you.
00:44:33
Speaker
Can you think of any off the top?
00:44:35
Speaker
Listener stories or folks that listen to the podcast?
Listener Impact
00:44:40
Speaker
Yes.
00:44:41
Speaker
Yeah.
00:44:41
Speaker
So that would be, that would be the athlete that really the athlete that asked me to coach him, Brady Nelson.
00:44:49
Speaker
This guy was, this is the biggest story, right?
00:44:52
Speaker
For me, this is what, this is what changed my trajectory.
00:44:57
Speaker
And working with him, preparing him for his first Ironman and him negative splitting the marathon on his first Ironman and then walking across the finish line.
00:45:07
Speaker
Yeah, he did.
00:45:08
Speaker
It was amazing.
00:45:09
Speaker
He negative split the marathon on an Ironman.
00:45:12
Speaker
He ran the whole way.
00:45:13
Speaker
That's incredible.
00:45:14
Speaker
He ran slow first half, but he ran the whole way.
00:45:16
Speaker
Wow.
00:45:18
Speaker
And he came across the finish line.
00:45:20
Speaker
Oh, I trained.
00:45:21
Speaker
I mean, I, I, I wasn't taking any chances.
00:45:24
Speaker
I think he probably, he probably put in a little more, more, he probably had a little more volume than, uh, than everybody else on the racing that day.
00:45:33
Speaker
But,
00:45:35
Speaker
He felt good.
00:45:35
Speaker
He came across the finish line, walked over to the fence line where his family was waiting, his father, his wife, and his mom.
00:45:43
Speaker
And to watch his dad cry tears of joy and give his son a hug.
00:45:49
Speaker
I like, you know, okay, this is why I do the podcast so that I can help athletes have this kind of experience.
00:45:56
Speaker
And so that's probably the story that stuck with me the most.
00:46:00
Speaker
Oh, that's a good one.
00:46:02
Speaker
So I'm sure that you've had a lot with all these guests.
00:46:08
Speaker
There's probably been some big lessons that you've learned.
00:46:12
Speaker
What's been the biggest from hosting the podcast?
Lessons Learned
00:46:17
Speaker
Yeah.
00:46:17
Speaker
You know, the first thing that came to mind was, and I think it was Mike Riley that taught this to me.
00:46:22
Speaker
I'm going to make sure I tag him on this.
00:46:24
Speaker
And it was really humility.
00:46:26
Speaker
We were that same afternoon that Bill and I were morning that we're waiting to, to interview Bob Babbitt.
00:46:32
Speaker
We were also interviewing Mike Riley.
00:46:35
Speaker
And, you know, I was still pretty new to it.
00:46:38
Speaker
I'm like pinching myself.
00:46:39
Speaker
I'm like in Kona, I'm interviewing Mike Riley and I'm trying to make sure my questions are just perfect.
00:46:45
Speaker
Right.
00:46:45
Speaker
And I'm overthinking everything.
00:46:48
Speaker
And I asked him some question and his answer was, you know, basically,
00:46:53
Speaker
I just try to get out of the way of the athlete who I'm celebrating.
00:46:58
Speaker
And when I talk to people, he's like, I just try to get out of the way and I just want, I want it to be about them, not about me.
00:47:05
Speaker
And my lesson in that was, hey, even though you're sitting here in Kona interviewing Mike Riley,
00:47:12
Speaker
you need to be really humble about this.
00:47:14
Speaker
You need to get out of, this isn't about you.
00:47:17
Speaker
This is about your subject.
00:47:19
Speaker
So don't use three words when two will do.
00:47:23
Speaker
You know what I mean?
00:47:24
Speaker
So I learned to get out of the way of my subjects.
00:47:28
Speaker
I also learned in talking to all of these folks, as much as like, oh, you talk to him and you talk to her and dah, dah, dah, dah.
00:47:35
Speaker
We all put on our bike shorts one leg at a time.
00:47:38
Speaker
Coach, expert, pro, age grouper, podcaster.
00:47:42
Speaker
They're just as vulnerable and human as we are.
00:47:47
Speaker
And so they're all very relatable.
00:47:49
Speaker
If you just talk to them like a human, they'll talk to you like a human.
00:47:52
Speaker
And then my last is...
00:47:55
Speaker
I think what this taught me, and I never, I never, like when I started this, like I had no idea, like it turned into this.
00:48:03
Speaker
But I think what it taught me is,
00:48:07
Speaker
Take a risk, follow your dreams, take a risk, take some action and know your purpose.
00:48:12
Speaker
And I love this.
00:48:12
Speaker
I got, I got to tell you, April, sorry, I'm really going to extend this question a little bit.
00:48:16
Speaker
Yeah, do it.
00:48:17
Speaker
I, I, um, you know, I read the daily stoic now, thanks to you.
00:48:23
Speaker
The daily stoic, if you have the book folks, I definitely recommend you check out July 16th, third Wednesday of this week.
00:48:33
Speaker
To what service is my soul committed?
00:48:35
Speaker
To what are you committed?
00:48:37
Speaker
What cause, what mission, what purpose, what are you doing?
00:48:40
Speaker
And more importantly, why are you doing it?
00:48:42
Speaker
How does what you do every day reflect in some way the values that you claim to care about?
00:48:48
Speaker
Are you acting in a way that's consistent with something else?
00:48:51
Speaker
something you value, are you wandering unmoored to anything other than your own ambition?
00:48:57
Speaker
Find your purpose and follow your dream, you know, progress your soul.
00:49:03
Speaker
Oh, I love that so much.
00:49:06
Speaker
The alignment.
00:49:07
Speaker
I think that just speaks to if you find what you can align, you'd be surprised how meaningful it can be.
00:49:13
Speaker
Yeah.
00:49:14
Speaker
That's how I feel.
00:49:15
Speaker
So yeah, that's a good question.
00:49:17
Speaker
Oh, so we've come to pretty close to the end of our interview here, Rich.
00:49:23
Speaker
And I know that there's, there's probably some folks that are hanging, hanging in with us from the start and, and want to know what's next, right?
00:49:33
Speaker
You made it to 500.
00:49:34
Speaker
It's, it's quite a feat.
00:49:38
Speaker
What is next for the 303 Endurance Podcasts?
00:49:41
Speaker
Great question.
00:49:42
Speaker
I really don't know.
00:49:43
Speaker
I couldn't tell you exactly what it's going to look like next year, three years from now, five years from now, episode 1000.
00:49:49
Speaker
Wow.
00:49:50
Speaker
But I will say...
00:49:56
Speaker
It's gonna evolve, it's gonna change, you're gonna get more and you're gonna grow with us.
00:50:01
Speaker
So that's the one thing.
00:50:03
Speaker
That's beautiful.
00:50:05
Speaker
If you love the show, I hope that you will continue to trust where we're taking it and where we have your interest in mind, that we are thinking about the content that we provide, the best way that we can bring ourselves, and if you will,
00:50:24
Speaker
The best way that we can progress our soul and hopefully that will resonate.
Future of the Podcast
00:50:30
Speaker
Could another rebrand be on the horizon?
00:50:33
Speaker
Possibly, right?
00:50:34
Speaker
We could potentially be looking at a rebrand in the future.
00:50:38
Speaker
You get a lot of grit to greatness overlay here, but that also causes brand confusion.
00:50:43
Speaker
But that really is where our passion is taking us.
00:50:46
Speaker
That's our purpose right now is growing grit to greatness, our coaching business.
00:50:51
Speaker
and helping as many athletes cross finish lines as we can, not just on the race course, but in life.
00:50:57
Speaker
So where it goes, I don't know for sure, but you know, Hey, stay tuned.
00:51:00
Speaker
There's some, yeah, there's some, there's things on the work in the works.
00:51:04
Speaker
And I love that you and I are aligned.
00:51:07
Speaker
I feel like our paths crossed for a reason and we're still growing, like you said, and, and unveiling that reason.
00:51:16
Speaker
So we love that our audience is with us and supportive of that growth.
00:51:20
Speaker
And we really do want to bring you the best when it comes to coaching interviews, um,
00:51:26
Speaker
questions.
00:51:28
Speaker
That is absolutely our aim.
00:51:30
Speaker
And I do think that when we're aligned in one name, I do think that will be even more powerful because, right, they know, they know what they're looking at.
00:51:41
Speaker
So I'm excited for that too.
00:51:43
Speaker
And I just want to say thank you again for
00:51:46
Speaker
allowing me to be a part of 303, allowing me to be a part of your team, Rich, and coaching alongside you has been just such a joy.
00:51:56
Speaker
I didn't expect this, but I am so grateful.
00:52:00
Speaker
I'm so grateful.
00:52:01
Speaker
It's way more than I expected.
00:52:03
Speaker
So I'll give you one more question here, Rich, before we close this.
00:52:09
Speaker
What advice, right, when you think back to when you started this and how far you've come, there might be folks listening that might have an itch to start their own podcast, right, and get past three episodes.
00:52:22
Speaker
What advice do you have for anyone that's looking to start their own podcast?
00:52:28
Speaker
If you have your choice of starting a podcast or doing something else, do something else.
00:52:36
Speaker
Once you get started, man, it's a treadmill.
00:52:39
Speaker
It's a ride.
00:52:40
Speaker
It's a ride.
00:52:42
Speaker
And, you know, it's kind of like, you know, you got a home project and you budget, you know, you're going to need to go to the hardware store one time.
00:52:50
Speaker
You know, you end up having to go three, four times, right?
00:52:52
Speaker
Oh, my goodness.
00:52:53
Speaker
It's so true.
00:52:53
Speaker
It's easy to underestimate the amount of work that goes into this.
00:52:56
Speaker
So, yeah, just, you know, if you're thinking about it, just take whatever time you think it's going to take.
00:53:01
Speaker
Multiply that by five.
00:53:03
Speaker
You might be halfway there.
00:53:06
Speaker
But no, all your dreams.
00:53:08
Speaker
If this is what's calling you, in fact, I'd be happy to even to chat with you and answer any questions.
00:53:15
Speaker
Love it.
00:53:16
Speaker
So good, Rich.
00:53:18
Speaker
Thanks again.
00:53:19
Speaker
Your commitment to this and to the endurance community as a whole is unmatched.
00:53:25
Speaker
From inspiring athletes to exploring new topics and challenges, you've built a really great legacy.
00:53:31
Speaker
And just looking over the episodes, I honestly want to go back and listen to them because I...
00:53:38
Speaker
I didn't know that those were out there.
00:53:39
Speaker
And now I'm like, wow, that's just such a cool thing to see the evolution of this podcast and the richness, all puns intended, that has occurred because of your commitment.
00:53:54
Speaker
So where we go from here, I know...
00:53:57
Speaker
We're going to have a continuation of inspiration, a continuation of commitment to getting you that amazing information and knowledge like we've been talking about.
00:54:08
Speaker
And I hope we can continue to inspire for years to come.
00:54:12
Speaker
So Rich, thank you for everything you've poured into this podcast, the community and to the sport.
00:54:18
Speaker
Here's to the next 500 episodes and beyond.
00:54:22
Speaker
Your work is truly remarkable.
00:54:24
Speaker
Thank you.
00:54:25
Speaker
I appreciate that so much that, uh, it's, it's been, it's been a fun ride and, uh, an honor.
00:54:31
Speaker
And I'm really glad that, uh, I'm doing this with you now.
00:54:33
Speaker
So yeah.
00:54:37
Speaker
All right.
00:54:38
Speaker
Well, let's hit the tri-dot workout of the week.
00:54:41
Speaker
Uh, I'm going to do this pretty efficiently.
00:54:44
Speaker
This is a bike run brick.
00:54:46
Speaker
This is a great race rehearsal for short course Olympics, sprint distance, uh,
00:54:52
Speaker
The session is best done really on a trainer with your, you know, with your shoes and fuel and hydration close at hand so that you're able to quickly transition from the bike to the run.
00:55:02
Speaker
If you have your shoes clipped in onto your pedals for the races, then do it here.
00:55:06
Speaker
The warmup is a zone two with, you know, let's say three 30 second spin-ups during the course of that 10 minutes, put in three one minute zone four efforts.
00:55:17
Speaker
The idea here in the warmup is just to get your
00:55:20
Speaker
Your heart rate going, get your lactate clearing system going, get the neuromuscular system firing with those spin-ups, and then you're ready for your main set.
00:55:30
Speaker
Your main set is two, four-minute bike and three-minute run with a three-minute recovery.
00:55:38
Speaker
And you can actually do as many intervals of this as you want to rehearse in the time that you've got.
00:55:45
Speaker
But the idea is you get on the bike, you ride it for four minutes at race pace, race power, quickly get off to a three minute run, take a recovery, get right back on the bike, do it again with the three minute run to follow.
00:56:00
Speaker
First minute, maintain that rhythm on the bike, get the feet in the shoes, ride, ride at race pace in position, uh, in like arrow position, 90 plus RPMs.
00:56:11
Speaker
And that final one minute, start to prepare for the run, shift into one gear, easier, stretch back and stretch the calves and back.
00:56:19
Speaker
And then on that run, first minute, find form and rhythm.
00:56:22
Speaker
Do not exceed race pace.
00:56:24
Speaker
Then run at race pace for the final minute to hold for a fast finish.
00:56:29
Speaker
visualize the finish shoot, those reps that you're going to do working on that transition is going to pay off and help you with a faster transition on race day, as well as just make you more durable on that run off the bike.
00:56:45
Speaker
Yeah.
00:56:45
Speaker
For the rest of the, let's say it's a 90 minute ride or not.
00:56:48
Speaker
Yeah.
00:56:49
Speaker
Do the balance of the time in zone two when you're done and just focus on hydration.
00:56:53
Speaker
All right.
00:56:54
Speaker
Now we're moving into why I'm really here.
00:56:59
Speaker
And that's always to make Rich a little bit nervous, but also make him laugh a little bit.
00:57:04
Speaker
Bring the madness.
00:57:06
Speaker
Yes.
00:57:06
Speaker
Bring the madness.
00:57:07
Speaker
This is our fun segment, Iron Man or Iron Mad.
00:57:12
Speaker
So we covered a great question in our Ask a Coach segment.
00:57:16
Speaker
Should you run a full marathon during your Iron Man build?
00:57:19
Speaker
And that got me thinking, Rich, about all the wild decisions athletes make leading up to race day.
00:57:26
Speaker
So this new segment is called Ironman or Iron Mad.
00:57:29
Speaker
And how it works is I'm going to throw some scenarios at you because I know you love them.
00:57:36
Speaker
They are kind of along the lines of things we've heard before, I'm sure.
00:57:39
Speaker
And we're going to give our take.
00:57:42
Speaker
So of these scenarios, are there solid strategies or are we veering into madness?
00:57:47
Speaker
So I'm going to give you a scenario.
00:57:49
Speaker
You're going to tell me Iron Man.
00:57:50
Speaker
Like, yeah, that's a good strategy.
00:57:53
Speaker
Or Iron Mad.
00:57:53
Speaker
That's madness.
00:57:55
Speaker
It's a horrible idea.
00:57:57
Speaker
Make sense?
00:57:59
Speaker
It does.
00:57:59
Speaker
I'm ready.
00:58:00
Speaker
I'm game.
00:58:02
Speaker
All right.
00:58:02
Speaker
Scenario number one.
00:58:04
Speaker
You decide to do a heat adaptation block for your Ironman by sitting in a dry sauna in a full bike kit every day for a week.
00:58:13
Speaker
Is that Ironman or Iron Mad is what I'm going for right here.
00:58:17
Speaker
I'm going with this is Ironman.
00:58:19
Speaker
Okay.
00:58:19
Speaker
I actually think that, yeah, in the last 10 days to two weeks of a buildup to, like, let's say you're going to do a hot Ironman.
00:58:29
Speaker
I mean, you're doing this adaptation if you're racing Kona or one of those really hot ones.
00:58:35
Speaker
Texas.
00:58:35
Speaker
You're not probably doing this.
00:58:37
Speaker
Yeah, Texas.
00:58:38
Speaker
You're probably not doing this if you're preparing for Lake Placid on Sunday.
00:58:43
Speaker
So yeah, I'm going with Ironman.
00:58:45
Speaker
I like that.
00:58:45
Speaker
I was thinking the same thing.
00:58:47
Speaker
I mean, I don't necessarily think you have to be in full bike kit, but it's, it's absolutely a good idea.
00:58:54
Speaker
I like the idea of a dry sauna too.
00:58:57
Speaker
Yes.
00:58:58
Speaker
Excellent.
00:58:58
Speaker
So scenario number two, you ride your longest bike session, which is 112 miles indoors on the trainer, because you want to control nutrition, effort, and minimize interruptions.
00:59:11
Speaker
I am again, and this might be a little bit, I'm maybe a little mad, but I would go with Iron Man.
00:59:19
Speaker
I actually pretty much did this in my buildup for both Cozumel both times because it was like late, late November.
00:59:30
Speaker
And you're doing some of those longer rides.
00:59:32
Speaker
It's snowing outside.
00:59:33
Speaker
Yeah.
00:59:35
Speaker
So I did some pretty long, long days on the trainer.
00:59:39
Speaker
I hear you there.
00:59:40
Speaker
Wow.
00:59:41
Speaker
I also did one of my race rehearsals on a trainer because in Alaska, the wildfires were going off so bad.
00:59:50
Speaker
The air quality was really low.
00:59:52
Speaker
So it had been dangerous to actually ride outside, but I...
00:59:56
Speaker
I was building for Ironman Alaska and my race rehearsal fell on a weekend that was not safe.
01:00:04
Speaker
And I tell you what, that was harder.
01:00:08
Speaker
It was actually perfect for me because it gave me the mental resilience to handle the actual ride because the indoor ride was so much harder for me than being on the actual race course.
01:00:23
Speaker
I hope that, does that make sense?
01:00:24
Speaker
Yeah, totally.
01:00:26
Speaker
I will never forget.
01:00:27
Speaker
So if you want a test of grit, try to do your race rehearsal on an indoor trainer.
01:00:31
Speaker
Woo.
01:00:32
Speaker
Yeah.
01:00:34
Speaker
Iron man.
01:00:34
Speaker
100%.
01:00:34
Speaker
All right.
01:00:36
Speaker
Snare number three.
01:00:38
Speaker
You sign up for a local sprint.
01:00:39
Speaker
Try just to, to shake off the rust, but end up racing at full throttle two weeks out from your iron man.
01:00:47
Speaker
Iron mad.
01:00:48
Speaker
Crazy talk.
01:00:51
Speaker
I don't think that's a good idea.
01:00:52
Speaker
I think you should be doing your planned, programmed, long taper ride and a race taper run two weeks out.
01:01:03
Speaker
I wouldn't be doing this.
01:01:05
Speaker
Couldn't have said it better myself, coach.
01:01:07
Speaker
Excellent.
01:01:08
Speaker
Scenario number four, you tape motivational quotes inside your helmet, on your bike stem and under your water bottle to read mid-race.
01:01:18
Speaker
Definitely think on your stem, under your water bottle, maybe under your water bottle.
01:01:25
Speaker
I want them where I can see them.
01:01:26
Speaker
So I like the bike stem.
01:01:28
Speaker
I think on the helmet, it's kind of mad because you can't really see it.
01:01:31
Speaker
Yeah.
01:01:34
Speaker
But I am a fan of motivational quotes.
01:01:37
Speaker
Yeah, I always think back to that really great photo of Sasha with the mantras she had written on her arms.
01:01:42
Speaker
I thought that was the coolest thing.
01:01:44
Speaker
And a lot of people actually found that pretty inspirational.
01:01:46
Speaker
So I'm going to go with Iron Man as well.
01:01:49
Speaker
We got one more here.
Ironman Scenarios: Sensible or Mad?
01:01:52
Speaker
You fly to your race 48 hours before the gun goes off, figuring you'll sleep on the plane and save money on hotel nights.
01:02:01
Speaker
All right, Iron Mad, if this is an Iron Man, I get that obviously there's things like Wildflower where you're camping and stuff like that.
01:02:11
Speaker
But if you're doing an Iron Man,
01:02:13
Speaker
You're getting in there three, four days ahead of time.
01:02:17
Speaker
You're checking your bike 24 hours ahead.
01:02:20
Speaker
Getting in there two days before you're playing on sleeping in a, where are you sleeping?
01:02:26
Speaker
I'm just mad, crazy.
01:02:28
Speaker
This is sheer madness.
01:02:30
Speaker
Madness.
01:02:31
Speaker
This is a bad idea, folks.
01:02:35
Speaker
Do you want one more scenario?
01:02:37
Speaker
Rich?
01:02:37
Speaker
Sure.
01:02:38
Speaker
Okay.
01:02:39
Speaker
This one's kind of a softball, but I thought it was a fun one here.
01:02:42
Speaker
You wear your brand new race kit, race shoes, and nutrition mix for the very first time on race day.
01:02:50
Speaker
No, no, no, no, no.
01:02:54
Speaker
Nothing new.
01:02:55
Speaker
This is Iron Madness.
01:02:57
Speaker
Absolutely.
01:02:58
Speaker
Yeah, I think this is probably one of the maddest of them all right here.
01:03:01
Speaker
This is Mad Hatter level, folks.
01:03:03
Speaker
Don't do this.
01:03:04
Speaker
Don't do this.
01:03:05
Speaker
Don't go to the Iron Man Village and buy a whole new kit, a bunch of shoes and a new, you know, whatever, mumbo jumbo junker and try to throw that on on Iron Man race day.
01:03:18
Speaker
That's just, you're asking for trouble.
01:03:21
Speaker
What did you think about that, Rich?
01:03:23
Speaker
That was excellent.
01:03:24
Speaker
That was a lot of fun.
01:03:25
Speaker
I liked that.
01:03:25
Speaker
It was absolute madness.
01:03:27
Speaker
It was madness.
01:03:28
Speaker
I love it.
01:03:29
Speaker
It was perfect for our ask a coach too.
01:03:31
Speaker
All right.
01:03:33
Speaker
So as you know, race day success isn't about doing more.
01:03:36
Speaker
It's about doing what matters.
01:03:38
Speaker
So when you're making these decisions in your Ironman prep, you need to ask yourself, is this building toward the race or is it potentially just feeding my ego?
01:03:47
Speaker
I love that.
01:03:48
Speaker
And if you've got a questionable training story or race week decision you want to share, such as buying all new gear the day before,
01:03:56
Speaker
send it our way.
01:03:58
Speaker
We might feature it in the next Iron Man or Iron Mad.
01:04:02
Speaker
That's perfect.
01:04:03
Speaker
Folks, thanks for joining us for episode 500 and being with us all these years.
01:04:08
Speaker
Be sure to follow us at 303 Triathlon and at Grit to Greatness Endurance.
01:04:13
Speaker
And of course, go to iTunes, give us a rating and a comment.
01:04:16
Speaker
We sure would appreciate it.
01:04:17
Speaker
We appreciate you.
01:04:19
Speaker
Stay tuned, train informed, and enjoy the endurance journey.
01:04:23
Speaker
For your 303 Endurance Podcast.
01:04:24
Speaker
It's your 303 Endurance Podcast.
01:04:26
Speaker
It's your 303 Endurance Podcast.
01:04:27
Speaker
It's your 303 Endurance Podcast.
01:04:30
Speaker
It's your 303 Endurance Podcast.
01:04:31
Speaker
It's your 303 Endurance Podcast.
01:05:01
Speaker
Oh, three.