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Get Gritty with Off road Triathlon
6 Plays4 months ago
#496 Get Gritty with Off Road Triathlon
Welcome
Welcome to Episode #496 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.
The heat is on and triathlon race season is seriously under way here in the front range. We had a toasty day at IRONMAN Boulder 70.3 last weekend and the heat is on again this weekend for Xterra Lory with temperatures in the mid 90s.
Congratulations to everyone who raced last Saturday at IRONMAN Boulder 70.3!
April, are you ready to blaze the trails around Horsetooth Reservoir?
Hell yeah, Rich and YEE-HAW! I texted you earlier today that this race is going to feel like a high-octane rollar coaster all under your own power. Speaking of which how was you ride around Back Country?
Show Sponsor: UCAN
UCAN created LIVSTEADY as an alternative to sugar based nutrition products. LIVSTEADY was purposefully designed to work with your body, delivering long-lasting energy you can feel. Whether UCAN Energy Powders, Bars or Gels, LIVSTEADY's unique time-release profile allows your body to access energy consistently throughout the day, unlocking your natural ability to finish stronger and recover more quickly!
In Today's Show
-
Announcements and News (Rich)
-
Ask A Coach: Race Report and the Growth Mindset (Rich)
-
Get Gritty: Turning Race Day Nerves into Power! Clear the Mechanism
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TriDot Workout of the Week: Strength (Rich)
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Fun Segment: Trail Fail or Win?!
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.
Vespa is not fuel, but a metabolic catalyst that shifts your body to use more fat and less glycogen as your fuel source.
Less sugar. Higher performance. Faster recovery.
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Use discount code - 303endurance20
Independence Day Pikes Peak Ride Jul 4, 2025
Join us for an invigorating bike ride from Santa’s Workshop at 7700 feet to the top of Pikes Peak at 14,111. 6800 feet of climbing in 18 miles.
Garmin Course - https://connect.garmin.com/modern/course/369763602
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
Ask A Coach Sponsor: G2G Endurance
Training alone is tough. Training smart? That’s where we come in. Grit2Greatness Endurance + TriDot gives you optimized training, the data, and the support to crush your goals—without burning out. Try it FREE for 2 weeks through our TriDot links below,
Recommended
Transcript
Introduction to Episode 496
00:00:00
Speaker
Welcome everybody to your 303 Endurance Podcast.
00:00:03
Speaker
Aloha everybody, get ready for your 303 Endurance Podcast.
00:00:07
Speaker
Woo!
00:00:20
Speaker
Welcome to episode 496 of the 303 Endurance Podcast, where your hosts, coaches Rich Soares and April Spilde.
00:00:26
Speaker
Thanks for joining us for another week of news, coaching tips and discussion.
Triathlon Season Highlights
00:00:30
Speaker
The heat is on and triathlon season is seriously underway here in the front range.
00:00:36
Speaker
We had a scorcher last weekend at Ironman Boulder 70.3 and it's going to be another one this weekend.
00:00:42
Speaker
April, are you ready to blaze the trails in Horseshoe Reservoir?
00:00:46
Speaker
Hell yeah, Rich.
00:00:47
Speaker
And yee-haw!
00:00:49
Speaker
I texted you earlier today that this race is going to feel like a high-octane roller coaster.
00:00:56
Speaker
The best part is that it's all under your own power.
00:00:59
Speaker
So I wanted to ask you, because I know you took your bike out, how was riding around backcountry to get ready for this?
00:01:06
Speaker
You know what?
00:01:07
Speaker
It was just like riding a bicycle.
00:01:09
Speaker
I, I, you know, riding a mountain bike feels pretty good, pretty good.
00:01:13
Speaker
So I had some great trails, uh, some beautiful single track, lots of little windy things through scrub oak, uh, few little, you know, sandstone, you know, rocks to, you know, climb around or under or not under, but over, um, it was a good time.
00:01:29
Speaker
Fortunately, I didn't go under anything.
00:01:32
Speaker
Um, yeah.
00:01:32
Speaker
Or over anything.
00:01:33
Speaker
Yeah.
00:01:33
Speaker
Over a header bars or anything.
00:01:35
Speaker
Yeah.
00:01:36
Speaker
I'm excited.
00:01:38
Speaker
Good.
00:01:38
Speaker
I'm so glad to hear that.
00:01:39
Speaker
I'm excited for you.
00:01:41
Speaker
I really think that you are going to love this experience.
Rich's First Xterra Adventure
00:01:45
Speaker
If you don't know, folks, Rich and I are doing Xterra Lurie together.
00:01:48
Speaker
This will be his first time taking on an Xterra slash off-road triathlon in this type of venue.
00:01:56
Speaker
I'm going to first-time this wave.
00:01:57
Speaker
First-timer wave.
00:01:58
Speaker
Yeah.
00:01:59
Speaker
It's all right.
00:02:00
Speaker
It's all right.
00:02:01
Speaker
I'll do that proudly.
00:02:03
Speaker
Oh, I love that.
00:02:05
Speaker
Yeah, we've got a great show and we've got some great reflection on last week's Boulder 70.3.
00:02:12
Speaker
Huge shout out to all of the athletes that were out there last week.
00:02:15
Speaker
We know you guys had a hot one and in particular, a huge shout out to the Get Gritty crew that showed up in force and did some amazing things.
00:02:27
Speaker
Just an amazing day all around.
00:02:29
Speaker
And let's give a shout out to our show sponsor, Generation UCAN.
Sponsor Spotlight: Generation UCAN
00:02:33
Speaker
UCAN created Live Steady as an alternative to sugar-based nutrition products.
00:02:37
Speaker
Live Steady was purposely designed to work with your body, delivering long-lasting energy you can actually feel.
00:02:42
Speaker
Whether it's UCAN energy powders, bars, or gels, Live Steady's unique time release profile allows you to access energy consistently throughout the day, unlocking your natural ability to finish stronger and recover more quickly.
00:02:56
Speaker
And we have a really gritty show for you today.
00:02:59
Speaker
We are going to cover our announcements and news.
00:03:02
Speaker
Our Ask a Coach section will specifically speak to our growth mindset, how it went in Boulder, how we can apply those skills that we've learned both as coaches and as athletes.
00:03:13
Speaker
And then we're going to get even grittier with how to turn race day nerves into power, specifically using a technique from a movie that I really love.
00:03:22
Speaker
And I won't give it away right now, but I'm really excited to talk about that.
00:03:26
Speaker
And then Rich is going to bring us our tryout workout of the week.
00:03:29
Speaker
And we will finish her up with trail, fail or win as our fun segment.
00:03:35
Speaker
Trail, fail, or win.
00:03:37
Speaker
I love this.
00:03:37
Speaker
It's all hanging together as an XTERRA theme.
00:03:41
Speaker
Wow.
00:03:41
Speaker
That's right.
00:03:42
Speaker
We do it right here.
00:03:44
Speaker
We sure do.
00:03:46
Speaker
All right.
00:03:46
Speaker
Well, let's get into our announcements and news.
Sponsor Spotlight: Vespa Power
00:03:49
Speaker
And I want to start off by giving a shout out to our new show sponsor, or I should say a sponsor, Vespa Power.
00:03:57
Speaker
Endurance athletes, I know you want to go farther, faster, and feel better doing it.
00:04:03
Speaker
And with Vespa Power, which you can really unlock your body's natural of fat burning potential and fuel performance without a sugar crash.
00:04:11
Speaker
I don't know if you were watching my Instagram today, April, but I did a shared a little experiment in a reel and it shows what I use the
00:04:24
Speaker
Lumen metabolic coach, it's an electronic device, it's like a breathalyzer that will measure the carbon dioxide that you breathe out, helps you determine what you're using in terms of fuel source, fat or carbohydrate or what percent of each you're using at any given moment.
Experimenting with Fat Burning
00:04:44
Speaker
And I did this last week, took a test.
00:04:47
Speaker
I was 45% carbohydrate, 55% fat burning in that moment.
00:04:51
Speaker
I took a Vespa and 20 minutes later, I was at 75% fat burning.
00:04:54
Speaker
Oh, wow.
00:05:01
Speaker
Doing nothing other than having taken that Vespa.
00:05:03
Speaker
Imagine what that would do to how many gels you would have to take in a race, you know, and, and, and how you get tired of that flavor profile and the, you know, you know, all that sugar in your stomach.
00:05:17
Speaker
And the cost.
00:05:17
Speaker
Yeah.
00:05:18
Speaker
So anyway, it's a catalyst.
00:05:20
Speaker
It's not a fuel.
00:05:23
Speaker
It's a metabolic catalyst that shifts your body into more fat burning and lets you save that glycogen storage for longer.
00:05:32
Speaker
So
00:05:34
Speaker
less sugar, higher performance, faster recovery.
00:05:36
Speaker
There's a link here in the show notes.
00:05:37
Speaker
We also have a discount code.
00:05:39
Speaker
You can get 20% first order, 303 Endurance 20 gives you 20% off of Vespa products.
00:05:45
Speaker
So check them out.
00:05:46
Speaker
And yeah, we'd love to hear from you on how it goes.
00:05:50
Speaker
We also have the Independence Day Pikes Peak Ride, July 4th.
00:05:54
Speaker
Join us for an invigorating ride, April, from Santa's Workshop at 7,700 feet to the top of Pikes Peak at 14,111 at 6,800 feet of climbing and 18 miles.
00:06:08
Speaker
I've got the Garmin course here in the show notes if you want to go ahead and load it on.
00:06:12
Speaker
You know, it's so funny.
00:06:14
Speaker
I got to interrupt you, Rich, because-
00:06:15
Speaker
Today, he told me, everyone, that he was going to send me the Garmin course to put on my computer.
00:06:20
Speaker
So it's happening.
00:06:22
Speaker
It's happening.
00:06:23
Speaker
So I'm not backing out.
00:06:26
Speaker
I'm going to show up to this thing.
00:06:27
Speaker
I promised Rich I was going to ride with him for the fourth because this is his thing.
00:06:31
Speaker
He had to, in return, ride the Falcon Trail with me.
00:06:36
Speaker
I think he's getting the better end of the bargain, I have to say.
00:06:39
Speaker
Oh, for sure.
00:06:40
Speaker
Yeah.
00:06:43
Speaker
I don't know what I'm going to experience on the Falcon Trail, but I do know what we're in for on independent state.
00:06:50
Speaker
For bike speed.
00:06:52
Speaker
Yeah, yeah.
00:06:52
Speaker
You know, we're just going to have a good day, right?
00:06:54
Speaker
We're just going to, you know, it's going to be a great experience whether we make it all the way to the top or not, but don't worry.
00:07:01
Speaker
Don't feel like, you know, there's pressure here.
00:07:03
Speaker
Just go into it having fun.
00:07:07
Speaker
The views are amazing.
00:07:08
Speaker
Also in our upcoming events, we have TriDot Pool School, July 26th to the 27th.
00:07:13
Speaker
This is going to be in Colorado Springs at the Air Force Academy.
00:07:17
Speaker
April and I are going to be on deck along with our other expert TriDot Pool School coaches.
00:07:24
Speaker
And we are going to hopefully beat our last record.
00:07:29
Speaker
I think our percent improvement was somewhere around 15% or so.
00:07:35
Speaker
Yeah, it was like 15.6%.
00:07:38
Speaker
Yeah.
00:07:39
Speaker
So maybe we can even beat that.
00:07:41
Speaker
If you join us, you're going to be part of that group that's going to shave 15% or more.
00:07:47
Speaker
April, I'm guaranteeing it right now.
00:07:48
Speaker
15% or more off your 100 time.
00:07:53
Speaker
Well, let me tell you, we can't wait to have you on deck.
00:07:56
Speaker
It's going to be a blast.
00:07:58
Speaker
And speaking of blast, I'm going to bring in our sponsor, which always knows how to have a good time.
00:08:04
Speaker
That is Grit to Greatness Endurance Coaching.
00:08:07
Speaker
Athletes.
00:08:09
Speaker
Training alone is tough.
00:08:11
Speaker
Training smart, that's where we come in.
00:08:13
Speaker
Grid to Greatness Endurance plus TriDot gives you optimized training, the data and the support to crush your goals without the burnout.
00:08:22
Speaker
You can try it free for two weeks through our TriDot links below, then roll into your best season yet
00:08:28
Speaker
for as low as $14.99 per month.
00:08:31
Speaker
And yes, you can use it for off-road triathlon.
00:08:35
Speaker
With the right tools, you're unstoppable.
00:08:38
Speaker
Go to our show notes, click the link, and let's do this together.
Reflective Growth for Athletes
00:08:42
Speaker
All right.
00:08:43
Speaker
Well, let's go into our Ask a Coach section.
00:08:46
Speaker
And this is what I really wanted to talk about.
00:08:49
Speaker
This is very timely because we have a lot of athletes that just went through, what was their A race for many of them, Boulder 70.3, and a lot of them are writing race reports.
00:09:01
Speaker
And the way that we approached it this week is we basically sent out a questionnaire to our athletes that kind of prompted some similar questions to these.
00:09:12
Speaker
We went a little bit deeper here in this podcast, and what we're going to do is each April and I are going to
00:09:18
Speaker
basically bring up one good question.
00:09:21
Speaker
And this is supposed to be kind of a, these are all supposed to be introspective questions that one, make you think, make you really process and are very much oriented to a growth mindset with the idea of what could I learn from this experience that, well, I can use to improve my performance in the future or just shape the way I think about an experience in the future.
00:09:46
Speaker
So here we go.
00:09:47
Speaker
We're going to get started.
00:09:48
Speaker
I'm going to read off number one.
00:09:50
Speaker
This is growth mindset race report question.
00:09:52
Speaker
Number one, what did you learn about yourself during this race that you didn't know before?
00:09:58
Speaker
This is going to be an incredibly unique, unique answer.
00:10:03
Speaker
And, you know, I, for me, there was always something that I learned from every race that I didn't know before.
00:10:10
Speaker
And it's kind of funny because
00:10:13
Speaker
My coach, Coach Mark Allen, he loves to say, any race that you learn something from was a good race.
00:10:20
Speaker
So embrace it and let us know.
00:10:24
Speaker
We'd love to hear from you.
00:10:25
Speaker
What did you learn?
00:10:26
Speaker
If you did this race or if you've done a race recently, what did you learn about yourself that you didn't know before?
00:10:31
Speaker
That's really good stuff, Rich.
00:10:32
Speaker
I like the idea of having that mindset around
00:10:36
Speaker
well, that that was hard or I made this mistake or this didn't go the way I wanted it to.
00:10:41
Speaker
You're instead putting it into a positive light, like, hey, what did I learn from this?
00:10:46
Speaker
What am I going to take away from this to improve my performance?
00:10:50
Speaker
I think that's a much better place to be than just continuously beating yourself up.
00:10:56
Speaker
And
00:10:57
Speaker
This brings us to our next question, which I love this because it can be easy to fall into the trap of all the things that you've done, quote unquote, wrong or mistakes that were made.
00:11:08
Speaker
Or I wish I had done this instead of this.
00:11:10
Speaker
We want to ask you to focus on what part of your performance are you most proud of and why?
00:11:18
Speaker
It shifts that focus to your strengths and really reinforces positive self-recognition.
00:11:24
Speaker
Like I said, it can be so easy to fall into the trap of negativity.
00:11:28
Speaker
So looking for the good, looking for positive strengths and reinforcing those good things that happened, that's another great way to bring home what you learned and also what you can celebrate because that's just as important.
Resilience in Racing
00:11:46
Speaker
Yeah.
00:11:46
Speaker
You know, and I can see a lot of people would go, go to, you know, what did I do well, which is great.
00:11:52
Speaker
Like what, what part of your performance were you really proud of?
00:11:54
Speaker
I've really nailed that swim or I really swam straight or I really powered up those hills without, you know, whatever.
00:12:03
Speaker
But I'll tell you, and I was talking to Sean in particular, and I was like, you know, the dark moments could also be the moments that you're most proud of because you had the resilience to keep going and work through that.
00:12:18
Speaker
And I actually think that for a lot of athletes, that is the thing that they remember and they are the most proud of is when they got to that dark spot and were able to keep going.
00:12:28
Speaker
All right.
00:12:29
Speaker
What was the most, this next question, number three, what was the most challenging moment and how did you respond to it mentally and physically?
00:12:35
Speaker
And I think this actually ties very well into that last statement.
00:12:39
Speaker
It's, were you aware of your coping strategies and did you have those prepared and were you able to tap into those and
00:12:53
Speaker
Or what maybe frustrated you?
00:12:56
Speaker
Maybe what didn't go well?
00:12:57
Speaker
What did you not have a strategy for that you want to have a strategy for the next time?
00:13:03
Speaker
Yeah, I think that everyone, what's that Mike Tyson quote?
00:13:08
Speaker
Everybody thinks that he's got a plan.
00:13:09
Speaker
Everyone's got a plan until they get punched in the nose.
00:13:12
Speaker
Yes, yes.
00:13:14
Speaker
So, oh, that's so good.
00:13:16
Speaker
What could you have prepped for?
00:13:18
Speaker
If you have this reflection time, if you know that, man, when I was in the middle of the race, we've talked about this before, Rich.
00:13:27
Speaker
I heard those negative thoughts, right?
00:13:29
Speaker
I heard those things that questioning the,
00:13:33
Speaker
looking around and comparing yourself to other people.
00:13:36
Speaker
If you notice you're doing those types of things, which obviously actually Laura, Laura brought this up.
00:13:41
Speaker
I love that.
00:13:42
Speaker
She said that she had to silence her inner mean girl.
00:13:46
Speaker
Like that's something that she picked up a skill to help her with not allowing herself to get in the, um, the hurt locker, the pity party or the woe is me, or I don't have this or all those things that you could be telling yourself if you weren't mentally prepared to
00:14:02
Speaker
for when those things happen, they will happen too.
00:14:05
Speaker
So I really like that.
00:14:09
Speaker
Number four, if you could relive one moment of the race, what would it be?
00:14:14
Speaker
And what would you do differently?
00:14:17
Speaker
I like this a lot.
00:14:18
Speaker
I think, um, I think about Ironman Alaska.
00:14:21
Speaker
When I look at this question, there's a few moments if I could relive, um,
00:14:27
Speaker
I would love it.
00:14:28
Speaker
And it wouldn't be something I would do differently would just be to feel that feeling again, coming through the finish line the first time here in Mike Riley, call me an Ironman hugging my husband like those are I don't that that feeling that accomplishment.
00:14:43
Speaker
I mean, that is something I think about, I think at least once a day.
00:14:47
Speaker
So I love living in that moment of, wow, I did this and I
00:14:53
Speaker
Holy crap.
00:14:55
Speaker
I did this.
00:14:56
Speaker
Right.
00:14:57
Speaker
So what do you think, Rich?
00:15:00
Speaker
Well, you know, and I think athletes can take this a lot of different ways, right?
00:15:02
Speaker
If you could relive one moment in the race, what would it be and what would you do differently?
00:15:07
Speaker
For some people, it could be a, something that didn't go smoothly.
00:15:12
Speaker
You know, maybe you got to the, maybe you got to the race later than you expected and you discovered the, the shuttles were really going to take a while, right?
00:15:20
Speaker
Yep.
00:15:20
Speaker
You, that's a lesson.
00:15:22
Speaker
You left your hydration vest at home.
00:15:23
Speaker
Yeah.
00:15:25
Speaker
Left your hydration, best at home, or drank my nutrition too fast, or missed a spot with sunscreen.
00:15:36
Speaker
There could be whatever it is for you.
00:15:39
Speaker
Maybe you rushed through transition too fast.
00:15:43
Speaker
Take those lessons.
00:15:44
Speaker
These are great.
00:15:44
Speaker
These aren't...
00:15:47
Speaker
These are areas to learn and do better the next time, not criticisms or growth mindset related questions.
00:15:56
Speaker
All right.
00:15:57
Speaker
What thoughts or beliefs helped you push through discomfort or fatigue?
00:16:03
Speaker
You know, for some of you, it was a mantra, right?
00:16:07
Speaker
For some of you, it was having maybe a special treat that was in your bento box on your bike.
00:16:16
Speaker
Maybe it was the thought of being able to get ice and put it down your kit.
00:16:23
Speaker
Those are the things that helped you push through discomfort and fatigue.
00:16:27
Speaker
Write those down.
00:16:29
Speaker
What were the mental strategies that worked for you this time?
00:16:32
Speaker
And what are the ones that you wish you had had, the experiences you wish you had had something prepared for?
00:16:38
Speaker
Yes.
00:16:39
Speaker
The next one kind of speaks to what we just talked about, but also new ways to look at it too, is where did you notice self-doubt creeping in and how did you handle it?
00:16:51
Speaker
I think that-
00:16:53
Speaker
This is really important for not only bringing awareness to limiting beliefs, but how can you manage it in the moment?
00:16:59
Speaker
And if you didn't do so well managing it in your last race, what are some things that you can do now to help you when those moments will occur again?
00:17:11
Speaker
My mom, she's got really great sage wisdom, and I think I've shared this on the pod before, but I got to say it again.
00:17:18
Speaker
So when you have a negative thought, I want you to think about it like a bird.
00:17:22
Speaker
You can let the bird fly over your head, right?
00:17:25
Speaker
It'll come in.
00:17:25
Speaker
It's gonna come in.
00:17:26
Speaker
You're gonna see it.
00:17:27
Speaker
You're gonna hear it, but you don't have to let it make a nest in your hair.
00:17:31
Speaker
You don't have to let it sit on you, poop all over you and peck at you.
00:17:37
Speaker
You can literally shoo it away, right?
00:17:39
Speaker
So just like with negative thoughts, they come in, you might see something, you might hear something, you might catch yourself speaking to yourself in a negative way.
00:17:51
Speaker
Acknowledge it and kick it out.
00:17:54
Speaker
Replace it with something else.
00:17:55
Speaker
Find something that you're grateful for.
00:17:57
Speaker
Find something that is going well.
00:18:01
Speaker
Have that mantra like that really does work.
00:18:03
Speaker
So the biggest thing here is having awareness around when you do hear it or see it or feel it, you can easily call attention to it and then replace it.
00:18:16
Speaker
Yeah.
00:18:17
Speaker
Mark Devine, the author of The Unbeatable Mind, talks about having a mind sentry, a sentry that's just kind of sitting there monitoring your thoughts.
00:18:27
Speaker
And whenever it hears one of those negative self-talk, he has a script that overwrites that and reminds him of who he really is.
00:18:40
Speaker
So having that in your toolkit is a great one.
00:18:43
Speaker
What habits, this question said, what habits or decisions in your training showed up positively in your race?
00:18:50
Speaker
This is to connect what you prepared to do to your performance on race day.
00:18:55
Speaker
Maybe it was something that would have really frustrated you or really challenged you or challenged you even worse if you hadn't prepared for it.
00:19:05
Speaker
One of the things that comes to mind was Sasha losing her goggles during the race.
00:19:09
Speaker
Thank heaven.
00:19:10
Speaker
You know, she had a chance to prepare for that and practice that.
00:19:13
Speaker
I think the whole team practiced that at the swim camp.
00:19:16
Speaker
Yeah.
00:19:16
Speaker
I felt like that was kind of like, I don't want to call it divine, but it seemed like we, you know, it was perfectly planned for in the camp.
00:19:25
Speaker
And we were all saying, man, I really hope this doesn't happen, but if it does, we know what to do.
00:19:30
Speaker
That's exactly what she did.
00:19:31
Speaker
She called on her training and
00:19:34
Speaker
repetition and and put it in practice and then she had an awesome swim she had an awesome day all around so um just goes to show you have to you have to plan for these things and be able to adapt in the moment so what feedback would you give yourself as both the athlete and the coach
00:19:54
Speaker
This is a good one, Rich.
00:19:55
Speaker
I really like this one.
00:19:56
Speaker
It kind of puts you in an objective frame of mind, stepping outside of yourself, looking at it from the mindset of both the athlete and the coach.
00:20:05
Speaker
But it gives that dual perspective thinking and leans into self-coaching, which I think is also an extremely important skill to have that you have to work on.
00:20:18
Speaker
Yeah.
00:20:19
Speaker
There's just as much value in these race reports and doing these debriefs and reflections, retrospectives, if you will, for the coach, right?
00:20:29
Speaker
You know, I'm sitting here asking myself, you know, you know,
00:20:33
Speaker
Not everybody had the exact same day.
00:20:35
Speaker
Why were the, why were, you know, different, different athletes had, why did different athletes have different results?
00:20:42
Speaker
And, you know, for them, you know, what was, you know, what was the experience for them?
00:20:47
Speaker
What were the things I really want to know?
00:20:49
Speaker
What were the things that, what were their answers to these questions?
00:20:53
Speaker
I've really enjoyed reading our team's responses to the, to the athlete spotlight questionnaire that you put out.
00:21:01
Speaker
Thanks, Coach Rich.
00:21:03
Speaker
This next one's really thought provoking too.
00:21:07
Speaker
I really like this.
00:21:07
Speaker
I like doing this with my athletes before race day, but it's also really cool to hear how they, you know, think about it after the fact, if there was something else that came up for them.
00:21:16
Speaker
So the question is, how did you define success before the race?
00:21:21
Speaker
And has that definition changed now?
00:21:24
Speaker
This really helps with exploring evolving values and mindsets around achievement.
00:21:30
Speaker
You might have a time goal or you might have a goal of qualifying for such and such race or championship.
00:21:38
Speaker
But after you go through the experience,
00:21:41
Speaker
it might actually shift in the moment or it might shift after you cross the finish line.
00:21:46
Speaker
You might just be thankful that you finished this race.
00:21:50
Speaker
So how can you lean into that value and find what does success look like for you when it comes to your race?
00:21:59
Speaker
And if it didn't go, quote unquote, according to plan, how can you find the value in it anyways so that you're not staying in the gap, if you will, on
00:22:11
Speaker
your race day finish or your race day experience.
00:22:15
Speaker
Yeah.
00:22:16
Speaker
Love that.
00:22:17
Speaker
And then reorient it, right?
00:22:19
Speaker
Now pick one specific area that you are really excited to grow in before your next race.
00:22:25
Speaker
It could be, you know, listen, I wish I could have swam with more confidence, you know, great.
00:22:32
Speaker
Put a pool school on your calendar.
00:22:34
Speaker
Sign up for a pool school.
00:22:35
Speaker
We'll help you get there with that.
00:22:37
Speaker
Maybe it's your bike power.
00:22:39
Speaker
You didn't like your bike power going up hills.
00:22:41
Speaker
Okay, great.
00:22:42
Speaker
There's solutions for that too.
00:22:43
Speaker
Go sign up for the triple bypass.
00:22:45
Speaker
It's getting a little late to sign up for the triple bypass, but...
00:22:49
Speaker
Sign up for a century ride that puts you in a focus state on a near term cycling goal or maybe it's your run.
00:22:57
Speaker
Maybe you didn't have a great run because of some upstream issue.
00:23:00
Speaker
Either your nutrition wasn't right or you overcooked the swim and the bike.
00:23:06
Speaker
Find out what it is for you.
00:23:08
Speaker
Examine what that is for you.
00:23:09
Speaker
Put that on your list and make that your single focus for the next period before you do your next race.
00:23:16
Speaker
So I hope these tips were a way for you to examine and look inside, kind of really think deeply about yourself and reframe learnings into positive things that you can take forward and put in your toolkit for your next race.
00:23:34
Speaker
Thanks, Coach April, for helping go through that.
00:23:36
Speaker
Yes.
00:23:37
Speaker
I wanted to add one more thing with that, that I found very inspiring.
00:23:42
Speaker
I feel like when we look at things like, you know, we did, we do a SWOT analysis, right?
00:23:47
Speaker
Strengths, weaknesses, opportunities, and threats.
00:23:50
Speaker
And if you had something, a weakness, right, that came up during a race, or you notice like, Hey, my nutrition wasn't dialed in or,
00:23:57
Speaker
I bombed that run because I went out too hard.
00:24:01
Speaker
I challenge you all to turn that into an opportunity.
00:24:04
Speaker
Like Coach Rich said, find ways to exploit that opportunity for yourself so that and be curious, like, hey, now I know I have something I can work on and I can make this better versus, man, I really stunk at that thing.
00:24:20
Speaker
And this just seems like an issue for me all the time and I can never figure it out.
00:24:25
Speaker
I challenge you to stay curious and stay in that growth mindset so that it's just another wonderful thing that you can do to be a better person, better athlete.
00:24:34
Speaker
And that is, yeah, thank you.
Harnessing Race Day Nervousness
00:24:37
Speaker
That is actually kind of a good segue here and to our get gritty tip, because we are all about staying curious and staying in the growth mindset.
00:24:45
Speaker
And one of the things that tends to creep up on athletes is, um,
00:24:51
Speaker
race day nervousness.
00:24:53
Speaker
So our focus today is going to be about how to turn race day nerves into power, how to actually execute using your nerves for the good, instead of allowing them to literally take you out of the race.
00:25:08
Speaker
So let's imagine it.
00:25:09
Speaker
It's race day.
00:25:10
Speaker
There's that familiar feeling that's creeping in
00:25:13
Speaker
You got the tight chest, the sweaty palms.
00:25:16
Speaker
You got mom's spaghetti on your sweater.
00:25:19
Speaker
Do you know that reference, Rich?
00:25:20
Speaker
Come on.
00:25:22
Speaker
I don't.
00:25:24
Speaker
Eminem.
00:25:24
Speaker
All right.
00:25:24
Speaker
Mom's spaghetti.
00:25:25
Speaker
Bombing on your sweater.
00:25:27
Speaker
Okay.
00:25:28
Speaker
Okay.
00:25:29
Speaker
Sorry.
00:25:30
Speaker
Anyway, butterflies.
00:25:31
Speaker
I missed that one.
00:25:33
Speaker
Yeah.
00:25:34
Speaker
You just dropped down.
00:25:36
Speaker
I'm looking in the show notes.
00:25:37
Speaker
I'm like,
00:25:40
Speaker
Where did you get the mom's spaghetti in here?
00:25:42
Speaker
All right.
00:25:44
Speaker
All right.
00:25:45
Speaker
Getting back on track here.
00:25:47
Speaker
Let's say you got butterflies fluttering in your stomach.
00:25:50
Speaker
As athletes, we all know that pre-race anxiety, what that feels like.
00:25:56
Speaker
And the difference between elite athletes, believe it or not, and those still finding their stride, isn't that they don't experience nervousness.
00:26:05
Speaker
It's that they feel it just as much as we do, but they've learned how to frame it differently.
00:26:11
Speaker
I actually read this really great post from coach Steve Magnus, who Laura, AKA hammer introduced us to, but he said it best when he said elite athletes don't feel less anxiety before competition.
00:26:24
Speaker
They feel that same tight chest, sweaty palms, raising heart and butterflies.
00:26:28
Speaker
The rest of us do the difference is they've trained themselves to interpret those sensations differently.
00:26:34
Speaker
And that's where the shift comes in this shift from seeing nervousness as a threat to
00:26:39
Speaker
to seeing it as a challenge is where the magic happens.
00:26:43
Speaker
Research shows that high performers don't experience less stress, they just frame it better.
00:26:48
Speaker
Rather than trying to eliminate that anxious feeling, they embrace it, knowing it's a sign that they're ready to rise.
00:26:55
Speaker
So your nerves aren't the enemy.
00:26:57
Speaker
In fact, they're your body's way of saying,
00:27:00
Speaker
Hey, Rich, you care.
00:27:02
Speaker
Something meaningful is about to happen.
00:27:05
Speaker
So instead of running from it, lean into it.
00:27:08
Speaker
Understand that those nerves are helping you prepare, keeping you sharp, sharpening your focus.
00:27:14
Speaker
They're not a sign of weakness.
00:27:15
Speaker
They are truly a sign of strength.
00:27:18
Speaker
It's the body actually preparing to perform.
00:27:21
Speaker
And we can often think that nervousness means something is wrong or that we're not prepared enough.
00:27:26
Speaker
But really, the reality is,
00:27:28
Speaker
It means you do care.
00:27:29
Speaker
It means your mind and your body are ready for the challenge ahead.
00:27:33
Speaker
So the goal isn't to eliminate the nerves.
00:27:35
Speaker
It's to work with them, meaning that you're going to feel nervous.
00:27:40
Speaker
So see them as fuel, not fear.
00:27:43
Speaker
Feel them, acknowledge them, and let them guide you forward.
00:27:48
Speaker
So when you feel those pre-race jitters, remind yourself you're about to do something meaningful.
00:27:52
Speaker
And one action item we have for you is next time, like I know I'm going to be employing this for Lori because I get nervous and I get excited.
00:28:01
Speaker
I like to think about it like that instead of nervous.
00:28:04
Speaker
Next time those nerves hit, don't push them away.
00:28:07
Speaker
Instead, breathe into them.
00:28:09
Speaker
Let them be the signal that you're ready for the challenge and harness that energy to fuel your focus.
00:28:16
Speaker
I love doing this thing that I learned from a movie, Rich, and it's called For the Love of the Game.
00:28:22
Speaker
And it stars Kevin Costner as Billy Chappell, who is a pitcher for the Dodgers.
00:28:28
Speaker
And he's literally pitching one of the his I believe it's his last game, but he's he's trying to go out in style here.
00:28:36
Speaker
But anyway, he has this really great.
00:28:39
Speaker
technique or phrase that he uses where he is in the middle of a high stakes, getting ready to throw a high stakes pitch.
00:28:48
Speaker
And he's got fans in the crowd screaming at him, telling him he's a loser.
00:28:53
Speaker
He's got trains going by.
00:28:55
Speaker
He's got people blowing horns, throwing things onto the field.
00:28:59
Speaker
And he does this thing where he says, clear the mechanism.
00:29:04
Speaker
And you see the background completely fade out.
00:29:07
Speaker
It's like having a blur on your portrait, right?
00:29:10
Speaker
And he sees the hitter at the, I don't know what it's called, but he's standing there waiting to receive the pitch.
00:29:18
Speaker
The batter at the plate?
00:29:19
Speaker
Yes, batter at the plate.
00:29:21
Speaker
And then you have the catcher, right?
00:29:23
Speaker
I didn't say I was a baseball like a shinop, but anyway.
00:29:27
Speaker
No, no, you're good.
00:29:28
Speaker
I just had, that's my only contribution in all of this.
00:29:31
Speaker
I mean, no.
00:29:34
Speaker
No, I love it.
00:29:34
Speaker
Thank you.
00:29:35
Speaker
So he says, clear the mechanism.
00:29:38
Speaker
Everything fades in the background.
00:29:40
Speaker
All he sees is the hitter waiting, right?
00:29:43
Speaker
And he says, oh, Mike.
00:29:45
Speaker
Batter, thank you.
00:29:46
Speaker
He sees the batter waiting.
00:29:47
Speaker
He said, oh, Mike.
00:29:49
Speaker
Hi, Mike.
00:29:50
Speaker
Like he recognizes, like, I'm looking at you.
00:29:54
Speaker
My only focus is on you right now.
00:29:57
Speaker
And I'm going to strike you out.
00:29:59
Speaker
And I won't give too much away, but he has an excellent game.
00:30:01
Speaker
I'll just say that.
00:30:03
Speaker
And I really like this technique because it's not just for baseball.
00:30:07
Speaker
It's something every one of us can use.
00:30:10
Speaker
So when those nerves start to flood your mind and you feel like you're about to be overwhelmed by noise, by the distractions, pressure, the key is to clear the mechanism.
00:30:20
Speaker
And you can literally say this to yourself or find something else that resonates with you.
00:30:25
Speaker
But when you clear the mechanism, you're intentionally blocking out everything that isn't directly related to the task at hand.
00:30:32
Speaker
It's like hitting the reset button, shifting your focus from fear and doubt to the one thing you can control.
00:30:37
Speaker
What is your next move?
00:30:40
Speaker
Whether it's your swim stroke, your paddle cadence, your run stride, you zoom in on that one thing and let everything else fade away.
Focus Technique: Clear the Mechanism
00:30:49
Speaker
So here's how to apply it.
00:30:50
Speaker
When the nerves hit, take a deep breath and clear the mechanism.
00:30:55
Speaker
Shut down the distractions, the what ifs, and the self-doubt.
00:30:59
Speaker
Focus on your next step.
00:31:01
Speaker
The one thing you can control right now, maybe it's your breath, your form, or the rhythm of your movement.
00:31:08
Speaker
Acknowledge the nerves and let them guide you forward, not pull you under.
00:31:13
Speaker
So before your next race or workout, we want you to practice clearing the mechanism.
00:31:18
Speaker
I know I'm going to be doing it for our race, Rich.
00:31:21
Speaker
When you feel overwhelmed, mentally shut out everything except for the next task at hand.
00:31:27
Speaker
Clear the mechanism, focus on your breath and take control of the moment.
00:31:31
Speaker
You have trained for this.
00:31:32
Speaker
So let those nerves feel your focus and guide you to greatness.
00:31:36
Speaker
And that's our Get Gritty tip for this week.
00:31:39
Speaker
What do you think, Rich?
00:31:40
Speaker
All right.
00:31:40
Speaker
Well, that was great, April.
00:31:41
Speaker
Thank you for kind of stepping us through how to turn your race day nerves into power.
00:31:47
Speaker
All right.
00:31:49
Speaker
Well, speaking of power, you know, one of the things that we tend to overlook when we talk about triathlon, we're always talking about the swim, the bike, and the run workouts.
00:31:58
Speaker
But you know what?
00:31:59
Speaker
Those don't mean anything unless you're holding it all together with strength workouts.
Strength Training for Triathletes
00:32:04
Speaker
And so fortunately, you
00:32:06
Speaker
the TriDot programming.
00:32:07
Speaker
If you are a complete subscription or higher, you've got strength built into your programming automatically.
00:32:15
Speaker
And strength training is a crucial yet overlooked component of triathlon preparation.
00:32:20
Speaker
Exercises like you're going to hear in this workout, like reverse lunges, single leg deadlifts, quadruped band kickbacks, all help build unilateral strength and stability, which are essential for
00:32:32
Speaker
for efficient running and injury prevention.
00:32:35
Speaker
Core-focused movements such as plank reaches, V-ups, and half kneeling rotations, which we're going to talk about, also enhance balance, posture, and power transfer across all three disciplines.
00:32:47
Speaker
Functional exercises like burpees and cross-pull lawnmowers, you're trying to imagine that, I know you are, improve overall athleticism, coordination, and cardiovascular resilience.
00:32:59
Speaker
Together, these movements not only boost muscular endurance and joint integrity, but they also help triathletes maintain form and
00:33:07
Speaker
under fatigue, reduce injury risk, and ultimately perform more consistently across all three segments.
00:33:14
Speaker
So the way I like to do this, the following, I will actually go through it
00:33:19
Speaker
Twice.
00:33:20
Speaker
There's eight workouts or eight exercises here.
00:33:24
Speaker
I spend about one minute doing each one of them and then I recover for a minute.
00:33:28
Speaker
It works out really well to about 30, 32 minutes.
00:33:31
Speaker
The first one I do is reverse lunges and I just alternate doing reverse lunges left and right for one minute.
00:33:39
Speaker
Then I take a one-minute recovery and then I go ahead and move into my next workout.
00:33:44
Speaker
In this case, it's a single leg deadlift.
00:33:47
Speaker
So this is, you know, your posture is on a single leg and you're basically tilting at the waist with your opposite leg stretched out behind you, engage the glute, and then you're reaching down
00:33:59
Speaker
And you can grab a light dumbbell that is resting in front of you and you can lift that up.
00:34:05
Speaker
It could be a very lightweight.
00:34:06
Speaker
It could be just 10 pounds.
00:34:08
Speaker
But pulling that dead weight off the ground is that single leg deadlift.
00:34:13
Speaker
I alternate doing that on both sides for about a minute and then I take a minute recovery.
00:34:17
Speaker
and then I will go into a half kneeling rotation.
00:34:20
Speaker
In this case, you've got one foot down, you've got one knee down, your legs or your knees are at 90-90 angles, and then you basically, with your
00:34:30
Speaker
Hands behind your head and your elbows out to your side.
00:34:33
Speaker
Rotate in toward the knee that is up.
00:34:36
Speaker
So you're basically doing a core rotation toward the knee that is up.
00:34:42
Speaker
Alternate sides, 30 seconds on one side, 30 seconds on the other, and then take a minute rest.
00:34:49
Speaker
Plank reaches.
00:34:50
Speaker
This is getting into a plank and basically doing a bird dog from a plank position.
00:34:54
Speaker
You're just reaching out and taking alternate arms, reaching out in front of you.
00:35:00
Speaker
Great for core stability and swimming.
00:35:03
Speaker
This is a great one for strengthening your posture for FAST, which you will learn that acronym if you attend a pool school.
00:35:13
Speaker
Cross Pole Lawn Mower.
00:35:15
Speaker
This is taking a band that is...
00:35:19
Speaker
Let's say you're holding the band down with your left foot and then you're taking the other end of the band and you're pulling across your body, raising your arm as far above your head as you can, getting a nice solid pulling motion, almost like you're starting a lawnmower, doing that on both sides.
00:35:36
Speaker
And then burpees are pretty straightforward.
00:35:39
Speaker
That is a standing position.
00:35:42
Speaker
You're dropping down into basically a push-up position.
00:35:46
Speaker
uh coming back up and then jumping up and doing i like to do a jumping jack at the top jumping jack at the top of my burpee v-ups one leg uh this is doing a little less low than you would if you're doing a double leg v-up this is one leg is out one leg is is coming up and you're raising your torso to meet that shaping creating the shape of a v with your your rear end basically
00:36:15
Speaker
And then quadruped band kickbacks.
00:36:19
Speaker
Do that series twice and you're looking at about a little more than 30 minutes of a workout.
00:36:25
Speaker
Yeah, I love this, Rich.
00:36:26
Speaker
I think that one of the things I love about the TriDot strength training series is that most of this stuff can be done at home and with very little equipment, but it definitely gets the job done and it's very effective.
00:36:40
Speaker
I've been following this for a while.
00:36:42
Speaker
Yeah, I have not had any issues with any injuries or overuse, and I think it has a large part to do with this.
00:36:51
Speaker
And one of the other benefits of actually having the app is you don't have me narrating it.
00:36:56
Speaker
You actually have one of the legends of our sport actually with a video that's actually displaying it, showing you how it's done, narrating how to do it.
00:37:07
Speaker
And it makes it really easy to really understand what you're doing.
00:37:10
Speaker
And these aren't the only eight.
00:37:12
Speaker
This is just an example of eight that are in the entire library.
00:37:16
Speaker
Every workout I have has a different combination of
00:37:20
Speaker
Eight strength workouts.
00:37:22
Speaker
Yeah, exactly.
00:37:24
Speaker
So there you go.
00:37:25
Speaker
Don't forget your strength workouts.
00:37:27
Speaker
They are the glue to keeping the swim, bike and run together.
00:37:30
Speaker
Good stuff.
00:37:32
Speaker
Okay.
00:37:33
Speaker
And that brings us to our fun segment.
Trail Fail or Win: Turning Mishaps into Triumphs
00:37:36
Speaker
So we got through all the get gritty.
00:37:38
Speaker
We got through our workout of the week.
00:37:40
Speaker
Now we are going to bring it home with some trail fail.
00:37:45
Speaker
or win.
00:37:47
Speaker
It's time for Trail Fail or Trail Win, the game where we throw out some wild off-road triathlon scenarios and Rich and I are going to decide which was, was this a total disaster or maybe a sneaky success in disguise?
00:38:04
Speaker
Some of these could be race-ending nightmares or just epic stories waiting to be told.
00:38:09
Speaker
So let's find out.
00:38:10
Speaker
Rich, are you ready?
00:38:11
Speaker
I'm ready.
00:38:12
Speaker
Let's do this.
00:38:13
Speaker
Okay, so the first scenario is the wild animal detour.
00:38:18
Speaker
So we're on exterior lawyer right now, right?
00:38:20
Speaker
It's mid race.
00:38:22
Speaker
A deer darts across the trail and you crash while trying to avoid it.
00:38:27
Speaker
You roll into the bushes, get back on your feet and still finish third in your age group, leaves and twigs and your helmet included.
00:38:36
Speaker
Is this a disaster or a win?
00:38:38
Speaker
How would you characterize this, Rich?
00:38:41
Speaker
Oh, it's a total win.
00:38:42
Speaker
It's a totally more.
00:38:43
Speaker
Yeah.
00:38:44
Speaker
Well, I mean, I don't know.
00:38:46
Speaker
I, I, I didn't get hurt.
00:38:49
Speaker
The deer didn't get hurt.
00:38:50
Speaker
I had a little bit of a role and I still finished third in my age group.
00:38:54
Speaker
I mean, with that.
00:38:54
Speaker
You have a hell of a story to tell.
00:38:56
Speaker
What's, what's not to love about that?
00:39:03
Speaker
That's great.
00:39:04
Speaker
That's great.
00:39:04
Speaker
I will say when I saw the roll into the bushes, I,
00:39:08
Speaker
That caused me a little concern because I have been pretty scratched up with my spills lately and I don't need to add any more to my list this year.
00:39:18
Speaker
But no, it's a win for sure.
00:39:20
Speaker
You're crash shy.
00:39:22
Speaker
Yes.
00:39:22
Speaker
Yeah.
00:39:23
Speaker
I'm a little crash shy now, but yeah.
00:39:26
Speaker
All right.
00:39:27
Speaker
Number two, the wrong turn bonus miles.
00:39:32
Speaker
All right.
00:39:32
Speaker
You miss a poorly marked turn on the trail run.
00:39:35
Speaker
and add nearly a mile and a half to your race.
00:39:39
Speaker
You come in well over your expected time, but you didn't quit and you still finish smiling.
00:39:49
Speaker
Done this, did not finish smiling,
00:39:54
Speaker
Yes.
00:39:55
Speaker
No, seriously.
00:39:55
Speaker
Lake to Lake, sprint distance several years ago.
00:39:59
Speaker
Several years ago, I was really competitive with a buddy of mine and I missed the turn.
00:40:06
Speaker
You can call it a fail.
00:40:08
Speaker
Yeah, you can call it a fail.
00:40:11
Speaker
I missed the turn.
00:40:13
Speaker
The MS-150 and Lake to Lake shared the same course that day.
00:40:17
Speaker
I took the MS-150 arrow because I didn't know the course well enough, apparently.
00:40:24
Speaker
Evidently.
00:40:26
Speaker
And I did add at least a mile and a half to it.
00:40:28
Speaker
Must've added like five minutes on the bike.
00:40:31
Speaker
And when you're competing, when I was really trying to beat a friend and get on the podium,
00:40:37
Speaker
There's no, you know, it's really hard to come back from that.
00:40:40
Speaker
As it turned out, I came in fourth place.
00:40:41
Speaker
So, um, I didn't quit, you know, if I had backed off and said, oh, you know, poor me and, you know, don't run as hard as you, as you can on the, you know, I might've come in fifth or sixth or seventh, but because I, you know, just, you know, uh, you know, pulled my pants up and, you know, kept after it.
00:41:03
Speaker
I'm realizing this game is going to be hard for us because we're two growth minded people, but hey, it's OK.
00:41:10
Speaker
I've done this too, Rich.
00:41:12
Speaker
I actually, on Lori last year, I was telling you that I went right instead of left because you do two loops and I'm headed back towards transition.
00:41:23
Speaker
So I had to turn around in transition, go back the way I came, not hit anyone on the way back.
00:41:30
Speaker
And just, I was swearing on my breath the whole time trying to figure out like, hey, what?
00:41:37
Speaker
It's the ride of shame too, right?
00:41:40
Speaker
Yeah, it's the ride of shame.
00:41:42
Speaker
I was definitely riding shame.
00:41:45
Speaker
Yeah, Peter was out there taking photos too and he saw me come through and he thought I was just smoking this ride.
00:41:55
Speaker
He's like, wow, you are fast, buddy.
00:41:57
Speaker
I'm like, no, I got one more lap.
00:41:59
Speaker
I got to go.
00:41:59
Speaker
I got to turn around.
00:42:01
Speaker
Oh, it was so bad.
00:42:03
Speaker
It was a fail, Rich.
00:42:04
Speaker
I'm going to call that a fail.
00:42:05
Speaker
That's funny.
00:42:06
Speaker
Yeah.
00:42:06
Speaker
All right.
00:42:07
Speaker
But I won't make that mistake again.
00:42:09
Speaker
So there's the win.
00:42:10
Speaker
Let's see if there's a fail in here somewhere.
00:42:14
Speaker
Okay.
00:42:14
Speaker
All right.
00:42:15
Speaker
Scenario number three, the creek shoe sacrifice.
00:42:18
Speaker
This does happen.
00:42:20
Speaker
You nail the bike leg and enter the run feeling great until you sink into a muddy creek crossing and one of your shoes stays behind.
00:42:28
Speaker
You finish the run with one barefoot foot.
00:42:32
Speaker
This is a fail.
00:42:32
Speaker
That's pretty gritty.
00:42:34
Speaker
That's pretty gritty.
00:42:35
Speaker
Yeah.
00:42:39
Speaker
It's going to take a lot for me to leave that shoe behind.
00:42:41
Speaker
You're going back for it.
00:42:45
Speaker
You're going to stick your hand in the arm.
00:42:47
Speaker
Oh, yeah.
00:42:49
Speaker
Oh, yeah.
00:42:50
Speaker
Especially how expensive those shoes are.
00:42:52
Speaker
I get it.
00:42:55
Speaker
That's a half of $100 or $200 right there.
00:42:56
Speaker
That's right.
00:43:00
Speaker
Okay.
00:43:01
Speaker
I think that would be a fail to personally.
00:43:03
Speaker
All right.
00:43:04
Speaker
Scenario number four, transition tent tantrum.
00:43:07
Speaker
Your gear bag somehow ends up in someone else's spot.
00:43:10
Speaker
You panic.
00:43:12
Speaker
You yell a few explicitives.
00:43:13
Speaker
You throw your hands up and then you remember your gear is on the other side of the rack.
00:43:18
Speaker
You recover, but barely.
00:43:19
Speaker
Yeah.
00:43:23
Speaker
I'm going to feel pretty embarrassed that I had a, had a little tantrum there.
00:43:26
Speaker
Yeah.
00:43:28
Speaker
Yeah.
00:43:28
Speaker
Yeah.
00:43:29
Speaker
That's good.
00:43:29
Speaker
That's going to haunt me for the rest of the race.
00:43:32
Speaker
I'm going to be thinking, why did I act like that?
00:43:36
Speaker
What are my three options?
00:43:37
Speaker
I can, it's a fail.
00:43:38
Speaker
It's a what?
00:43:39
Speaker
Is it a win or a fail?
00:43:41
Speaker
Trail fail or trail.
00:43:45
Speaker
I would, I would turn things around.
00:43:47
Speaker
I would be able to talk myself back on track.
00:43:49
Speaker
Yes.
00:43:50
Speaker
Yeah, I think, you know, obviously, you know, you're like, okay, you recover.
00:43:57
Speaker
I think it is a fail in the way that you reacted.
00:44:00
Speaker
That's where I'm looking at this.
00:44:01
Speaker
It's like, hey, you don't have to yell explicatives and throw your hands up.
00:44:06
Speaker
Like, I know that's the scenario, but that's a fail.
00:44:09
Speaker
If we could avoid that at all costs, let's do that.
00:44:13
Speaker
Scenario number five, mid-race shack.
00:44:16
Speaker
Yeah.
00:44:17
Speaker
catastrophe you or snack sorry sorry guys you reach for your trail mix on the bike your new homemade clean fuel and you spill it all over your top tube the rest of the ride you're being followed by bees hornets but you still pr the course rich is that a fail or a win
00:44:43
Speaker
If I still PR the course, I think it's a win.
00:44:46
Speaker
It's motivation.
00:44:48
Speaker
Yeah, things happen.
00:44:49
Speaker
You're going to lose your, you know, this happens all the time.
00:44:52
Speaker
You've got to be adept.
00:44:54
Speaker
You've got bees chasing.
00:44:56
Speaker
Well, I don't know about the bees chasing.
00:44:59
Speaker
You drive your stuff though.
00:45:01
Speaker
If anything, they've just got Vespa envy.
00:45:04
Speaker
Yeah, exactly.
00:45:05
Speaker
I was thinking the same thing.
00:45:07
Speaker
Yeah, I say that this is, we could turn this around into a win for sure.
00:45:11
Speaker
Yeah, for sure.
00:45:12
Speaker
I like it.
00:45:13
Speaker
You PR that race because you got killer bees behind you.
00:45:16
Speaker
That's a win.
00:45:17
Speaker
Well, we bring the heat here, April, at the end of the, at the end of the pod with the trail fail or win.
00:45:25
Speaker
I'm too positive for you.
00:45:27
Speaker
That's okay.
00:45:28
Speaker
I like it.
00:45:29
Speaker
I'd take that any day, Rich.
00:45:31
Speaker
So whether you're dodging wildlife, you're losing your shoes in the creek, or you're batting bees with your snacks, remember, off-road triathlon isn't just a race.
00:45:41
Speaker
It's an adventure.
00:45:43
Speaker
We're going on an adventure.
00:45:44
Speaker
Keep sending us your crazy scenarios, or better yet, we'd love to hear of you living them.
00:45:50
Speaker
And we'll see you the next time on Trail, Fail, or Win.
00:45:54
Speaker
Yes.
00:45:55
Speaker
And don't forget to write your race report.
00:45:58
Speaker
Think about those questions.
00:45:59
Speaker
Put your growth mindset on.
00:46:02
Speaker
You'll thank us.
00:46:03
Speaker
It'll make a difference in your next race.
00:46:05
Speaker
And we're really excited that we got a chance to be with you this week.
00:46:08
Speaker
With that, I think that's a wrap for us today, April, don't you think?
00:46:12
Speaker
Sounds good to me.
00:46:14
Speaker
All right, folks.
00:46:15
Speaker
Thanks for listening this week.
00:46:15
Speaker
Be sure to follow us at 303 Triathlon and at Grit to Greatness Endurance.
00:46:20
Speaker
And of course, go to iTunes.
00:46:21
Speaker
Give us a rating and a comment.
00:46:22
Speaker
We appreciate that.
00:46:23
Speaker
Stay tuned, train informed, and enjoy the endurance journey.
00:46:27
Speaker
For your 303 Endurance Podcast.
00:46:29
Speaker
It's your 303 Endurance Podcast.
00:46:30
Speaker
It's your 303 Endurance Podcast.
00:47:06
Speaker
Endurance Podcast.