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#511 Late Season Resilience
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Here’s a draft episode description for Episode 511 of the 303Endurance Podcast, centered on late season resilience:
Episode 511: Late Season Resilience – Finish Strong!
As the race season winds down, staying mentally and physically resilient becomes the key to finishing strong. In this week’s episode, we dive into strategies to help you push through the final stretch with grit and purpose.
- Ask A Coach: How do you stay resilient when motivation dips and fatigue sets in? We explore practical coaching insights to help you stay focused and finish with pride.
- Get Gritty Tip: What would the Hero version of you do? We challenge you to tap into your inner strength and visualize your most courageous self.
- TriDot Workout of the Week: The Broken Long Run – a strategic endurance builder designed to simulate race fatigue and boost your late-season performance.
- Fun Segment – The Spin Cycle: We mix it up with a lighthearted look at the quirks and surprises of endurance life. You never know what’s coming in the Spin Cycle!
Whether you're chasing a final PR or just trying to stay consistent, this episode is your boost of motivation to keep going. Tune in and get gritty!
Website - Grit2Greatness Endurance Coaching
Facebook - @grit2greatnessendurance
Instagram - @grit2greatness_endurance
Coach April Spilde
TriDot Signup - https://app.tridot.com/onboard/sign-up/aprilspilde
RunDot Signup - https://app.rundot.com/onboard/sign-up/aprilspilde
Coach Lauren Brown
TriDot Signup -
RunDot Signup -
Coach Rich Soares
TriDot Signup - https://app.tridot.com/onboard/sign-up/richsoares
RunDot Signup - https://app.rundot.com/onboard/sign-up/richsoares
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Transcript
00:00:01
Lauren Brown
Mm-hmm.
Episode Introduction and Content Overview
00:00:22
Rich
Welcome to episode 511 of the 303 Endurance Podcast, where your hosts, coaches, Rich Soares, April Spilde, and Lauren Brown. Thanks for joining us for another week of coaching questions, get gritty tips, workout wisdom, and of course, a little fun, and a little something about resilience.
00:00:40
Rich
And you know we are at that point in the season where you really have to muster some resilience, and we are going to be talking about that today. We've got a great show.
00:00:51
Rich
Coach April, Coach Lauren, how are you guys doing?
00:00:55
April
Happy that we are getting toward the end of this week. Hi, Rich. Hi, Lauren. It has been a week for me. I'm sure it's been a week for y'all too, but we've got so much great stuff to cover and I couldn't be happier to spend this time with both of you.
00:01:11
Lauren Brown
I'm going to repeat that sentiment because am like, I'm so thankful that the point in the week has come to be with two of my favorite people, favorite coaches. And, you know, that we get to chat about this topic that's sitting really deep in my heart right now, staying resilient through the the final stretch here.
00:01:33
Rich
Yeah, we had a great meeting earlier this week and you just captured it so well, Coach Lauren. We are going to be really hitting on like how you might be feeling. If you are still training for a race, we're going to be talking about how you might be feeling and how you can get like A little gritty with us as we go through some resilient resiliency tips here in the late season.
Sponsor Highlight: Vespa Power Endurance
00:01:57
Rich
But before we get into all of that, let's give a shout out to our show sponsor, Vespa. Vespa Power Endurance helps you tap into steady, clean energy so that you can 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 sugar as your fuel source.
00:02:16
Rich
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00:02:36
Rich
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00:02:48
Rich
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00:02:55
April
Yeah, I use that code to make a massive purchase and I don't regret it.
Racing Calendar and Resilience Discussion
00:03:03
April
In today's show, it is that time of year when the racing calendar is peaking. I know I can say that for Coach Lauren. Motivation really can really start to slip and the weather doesn't always cooperate.
00:03:17
April
That's when resilience really counts. So in this week's episode, we're going to talk about how to stay strong physically, mentally, and emotionally through the late season. We'll share tips for staying focused when the finish line feels far away and look at what your best self would do when motivation drops.
00:03:36
April
And then we're going to highlight a great try it out workout of the week out work out of the week called broken endurance. We also are going to finish this segment up with a little fun trivia. I'm calling it the spin cycle.
00:03:50
April
So get ready for labs, bike trivia, maybe even a little friendly debate between us. We want you to grab your caffeinated gels. You can grab your favorite sports drink and have it in our lovely Grit to Greatness water bottle here.
00:04:04
April
And we're going to finish this season strong together.
00:04:07
Rich
That's awesome. Love that. All right.
Team USA in Wollongong and Ironman California Preparations
00:04:10
Rich
Well, in our announcements and news, we are going to start off with a shout out to one of April's athletes, Coach April, Ruth Fountaine, Team USA, and one of our Coach Mastermind partner coaches, Coach Kerry Lubinow, both competed in Wollongong, Australia for Team USA. Yeah.
00:04:33
April
I know I got some pictures back from them and I was like, wow, this looks like heaven on earth. They had a great time. I'm actually really proud of Ruth. She, is such a strong athlete and she really showed up for this event. And, I'm actually going to get ready to do a little debrief on her race later in the week and just really proud of her.
00:04:52
Rich
Awesome. Well, congratulations to both Ruth and Carrie. Now this weekend I'm pumped. You can see I've got my Ironman California hat on.
00:05:02
Rich
We have three athletes, Caroline Young Henry, Paul Hunziker, and Stephanie Heitkemper all racing Ironman California this Sunday. They're all there. They got in on Wednesday and we've got plans.
00:05:17
Rich
I land tomorrow like around 940 local time and they are picking me up with the bikes already loaded and we are going straight to bike check doing the bike check walking the yeah transition, you know, walking that swim exit into t one just getting a good look at things and then going through the nutrition and pacing plans and then we're going to grab some lunch.
00:05:41
Rich
And then, and yeah, and then we're gonna all get together for dinner in the evening too, which will be a lot of fun. So excited for them. also, this is so, all right, we need to go back now a week, uh, coach April, coach Lauren and, revisit our Ironman world championship Kona 2025 picks and the results.
Kona 2025 Reflections and Inspiring Performances
00:06:03
Rich
Uh, first let's just, before we get into the, the, but the outcome, what was your overall impression of the race? Yeah.
00:06:11
Lauren Brown
i'll I'll share my overall impression was the reminder. and I may have said this last week when we were talking about the predictions that anything is possible and that, you know, we all do everything to the best of our ability to prepare for conditions from nutrition to staying cool to all the things. And,
00:06:39
Lauren Brown
you know, we all have to deal with the the race conditions on that given day and do our best. And the the resilience, the grit, the just the sportsmanship, all of the things that happened Kona was a reminder of, for me, like why we keep showing up also that it's, you know, we see amazing athletes doing amazing things and also being humbled by by my mother nature, by the sport. And it was it was a really impressive, maybe upsetting at sometimes day. So I feel like i feel like I was like, whoosh, rollercoaster of emotions throughout throughout the day. And i was I was left inspired, maybe a little scared if I ever go to Kona.
00:07:31
Lauren Brown
But yeah.
00:07:32
Rich
Right?
00:07:33
April
Yeah, that's a great way to recap that Lauren. I felt this exact same way. I remember i was talking earlier this week about how world championship races are very hard.
00:07:46
April
Right. They're not, they're not for the faint of heart. And Kona is, you know, at the the top of that list and man, oh man, I have a lot of respect for every athlete that went out there and braved that course and the brutal heat and the rollercoaster of emotions.
00:08:02
Lauren Brown
yeah
00:08:06
April
Definitely. of the most inspiring things for me was seeing, an 80 year old woman cross the finish line And just her her heart and grit and just, yeah, that I shared that. And I had people that are not triathletes, people that don't really know what Ironman is or follow that. And they were commenting on that post and just so inspired. And I think that is the absolute spirit of why we do this. So I was very inspired by that.
00:08:35
Rich
Yeah. Yeah, definitely one of the more inspiring and and honestly competitive on the edge of your seat races.
00:08:45
April
uvta
00:08:46
Rich
So how many, how many, how many back and forth were there? How many passes were there? This is like something that like hardly ever happens in the world championship.
00:08:57
Rich
And you had, you had Lucy Charles Barkley out of the water first. You had Taylor chasing her down finally chasing her down out near Javi, right?
00:09:10
Rich
And then Lucy takes her back over.
00:09:10
Lauren Brown
Mm-hmm.
00:09:10
Lauren Brown
Mm-hmm.
00:09:14
Rich
and then, because because she got the penalty and she wanted to get a head start into the tent, right?
00:09:17
April
Yep.
00:09:21
April
Yeah.
00:09:22
Rich
And then...
00:09:23
Rich
I don't think she ever passed her again at that point. But then on the run, Taylor's out front. Lucy passes her again. and then Lucy then has her overheat blow up.
00:09:37
Rich
Taylor passes her again. there's like six passes. That never happens.
00:09:40
Lauren Brown
Yeah.
00:09:40
April
Yeah.
00:09:41
Lauren Brown
It was a battle. It was literally, I was messaging both of you during the race. I'm like, this is a freaking battle that's going on right now in the best way possible until it wasn't.
00:09:52
April
Yeah, exactly.
00:09:55
Rich
Let's put our coaches hats on though. Right. She, they, i mean, they were ripping each other's legs off. They were definitely probably overcooking the bike, you know, but they were also doing it because the faster runners were within 12, 15 minutes of them.
00:10:01
April
yeah
00:10:11
April
Right behind him. Yep.
00:10:14
Lauren Brown
Yeah, dude.
00:10:14
Rich
There's not a lot of what do you do?
00:10:17
Lauren Brown
Yeah, I mean, Kat, her run, just thinking of how fast, because you brought up how fast the runners were, it was like, it's just mind blowing.
00:10:27
Lauren Brown
Again, what the human body is capable of, because Kat on the run is like a freaking machine.
00:10:30
April
Yeah.
00:10:35
Lauren Brown
Like the fact that she closed that gap
00:10:37
April
her
00:10:38
Lauren Brown
finishing in second place and like how close she ended up finishing is mind is a superhuman to me.
00:10:47
April
yeah
00:10:47
Rich
If that red carpet was another 100 yards or 100 meters, I'm not sure the you know, just saying.
00:10:53
Lauren Brown
Yeah. It's crazy.
00:10:55
Rich
Wow, that's awesome.
00:10:56
April
Yeah, they went, yeah, redlined for sure.
00:10:59
Lauren Brown
one
00:10:59
April
Ufta.
00:11:00
Lauren Brown
Yeah.
00:11:01
Rich
Yeah, the heat is unbelievable. You know, i it feels like if you go up for a three or four mile run, it feels like you're out there for seven or eight.
00:11:10
April
Mm.
00:11:10
Rich
It's just brutal.
00:11:11
Lauren Brown
Yeah. And they're both of them, like going back to Taylor and Lucy, it's like, of course they know what they're doing when it comes to staying cool and trying to keep their core temperature down. But they're also like, they're racing up here where a lot of, you know, age group athletes, athletes,
00:11:32
Lauren Brown
were able to complete it and not get to that point of, you know, stroke, heat exhaustion, because they're, they're staying where they need to stay because there's not so much on the line. It's like once all of a sudden this world championship title is also on the line and you're like this up down, it is, I mean, you're like you said before they're cooking and i mean, it's like, they're literally cooking.
00:11:52
April
They literally are inside out.
00:11:54
Rich
okay and
00:11:55
Lauren Brown
Yeah.
00:11:55
April
Yeah.
00:11:57
Lauren Brown
Crazy.
00:12:04
Rich
If you haven't already heard. Solvig 823.27. I'll have Cat Matthews 829.02 and Laura Phillip 837.28.
00:12:06
April
Thank you.
00:12:08
Rich
eight twenty three twenty seven like cat matthews twenty nine eight twenty nine o two and laura fill up at eight thirty seven twenty eight And, uh, no, we, we all said that, you know, our picks were obviously as, you know we all, you know, we already said, you know, it could be, it's anybody's guess, right? There were so many people that could have been in the top three and that there would be somebody who we did not pick that would probably end up in the top three.
00:12:36
Rich
And that of course was probably, was Sulfig. but I, uh, I'm telling you, watch out.
00:12:40
April
Those Norwegians, man, I'm telling you.
00:12:42
Lauren Brown
but
00:12:45
April
I need to put a Norwegian or and a flag of Norway behind me.
00:12:49
Lauren Brown
I know.
00:12:49
April
yeah
00:12:50
Lauren Brown
It's in your blood, April.
00:12:51
April
i know, right? Except I don't know how they handle the heat the way they do.
00:12:55
Rich
Yeah. How did she handle the heat?
00:12:57
April
Holy crap.
00:12:57
Rich
Crazy.
00:12:58
Rich
Well, uh, so, I was lucky to get two, uh, picks in the top three, uh, Kat Matthews and Laura Phillip. I had them in reverse order. And, but, I'm going to take, I'm going to take two points.
00:13:14
April
Yeah, you did. Yeah, you closed it. You closed it. Both
Resilience Workshop and Training Tips
00:13:18
April
both Coach Lauren and i we came away with one, which I'm happy with that.
00:13:21
Lauren Brown
i can work I had and Laura in the right order.
00:13:25
April
But yeah.
00:13:25
Rich
But you know what, though? You really would have had...
00:13:28
April
Oh, no, you came away with
00:13:29
Rich
yeah
00:13:31
April
Oh, yeah, you did.
00:13:32
Rich
Yeah.
00:13:32
April
Oh, o oh, yeah.
00:13:34
Rich
in In fact, yeah. So, yeah, you got two there.
00:13:37
April
I think Lauren...
00:13:38
Rich
Now, what though but think about this. If they don't blow up, April's got the whole podium.
00:13:46
April
I know, I'm so cool like that. yeah
00:13:50
Rich
There you go. So, just saying...
00:13:51
April
Oh, that's a cool, Rich. That's really cool.
00:13:53
Lauren Brown
Thank you.
00:13:55
Rich
So there you go. All right. Fun stuff. Don't miss, you absolutely want to, you don't want to miss this. This coming Tuesday, October 21st, we've got Staying Resilient for Late Season Races.
00:14:06
Rich
It is going to be a deeper dive on the topic that we are starting with, and it's actually going to be a lot more discussion-based. So we're going to be we're go be pulling you into the conversation.
00:14:17
Rich
You're going to come away with greater resilience because you have you know contributed and and participated and thought through it. We're going to have a great little workshop this coming Tuesday, 6 p.m.
00:14:30
Rich
Mountain Time. There's a link here in the show notes, and you're going to start to see it in our social media effort everywhere. So There you go. And then TriDot Pool School is coming up. We've got Tempe, Arizona, November 22nd and the 23rd.
00:14:43
Rich
We have a discount code for you to save $100. It is GIVETHANKS, all caps. all you know All is one word, GIVETHANKS, because it's right there near Thanksgiving.
00:14:55
Rich
a And then we have the Colorado Springs TriDot Pool School, February 7th through the 8th. And we can't wait to see it there. I think I actually, so i think I've got an athlete already for my church that wants to go. yeah.
00:15:10
April
Oh, cool, Rich. I also have an athlete, Kevin Cole.
00:15:12
Rich
Yeah.
00:15:15
April
He's going to be attending as well. He's getting ready for Ironman California 2026.
00:15:21
Rich
2026. Love it.
00:15:21
April
So what better way to get ready?
00:15:21
Rich
Yeah. I'm,
00:15:23
April
Yep.
00:15:24
Lauren Brown
nice so
00:15:25
Rich
love it yeah i'm Well, you know, we might be able to go out there again together, Coach April, because one of the athletes who I used to coach got in touch with me this past week.
00:15:32
April
Yeah.
00:15:38
Rich
And she is thinking about, she actually lives in San Jose and she's thinking about doing it next year. And so she's going to try to come out and help me cheer on Caroline, Stephanie, and Paul.
00:15:51
Rich
Isn't cool?
00:15:52
April
Oh, that's wonderful.
00:15:54
Rich
Yeah.
00:15:55
April
You'll have to let me know her shirt size and I can get her a shirt. you know, obviously not this weekend, but later on, uh, I would love to gift her that for her, uh, team grit to greatness spirit.
00:16:05
Rich
Well, there we go. All right.
00:16:07
April
Yeah. How cool.
00:16:09
Rich
We got so much good stuff going on here, folks. that's your That is your announcements and news for the week.
00:16:16
April
Well, that's perfect. Uh, talking about grit to greatness, endurance here. Uh, let's bring in our show sponsor for our ask a coach. So training for multi-sport is tough. You all are hearing that as we talk about it tonight, when we are looking at resilience and late season racing,
00:16:31
April
But you do not have to go it alone. At Grit to Greatness Endurance Coaching, we have teamed up with TriDot and RunDot to give you a clear plan, smarter workouts, and the support of coaches who've been there and who really care about your success.
00:16:46
April
Start with a free trial through our links below, then continue your journey for as little as $14.99 a month. The path to your best self is waiting. Click the link in our show notes and let's take that first step together.
00:16:59
Rich
Awesome. All right. Well, let's get into our Ask a Coach section. So we are asking the question, how to stay resilient late in the year It has been a long year and it was kind of funny. We're having this conversation. I'm going to put Coach Lauren on the spot here, if you don't mind. We're having this conversation about it and we're like, Coach Lauren, tell us how you're feeling.
00:17:23
Rich
Coach Lauren, tell us how you're feeling.
00:17:26
Lauren Brown
Well, I'm going to give you another metaphor compared to the one that I shared the other day. You ready for a new one? So i share I'll share both where I was saying that when I was getting ready to go into the pool, and felt like I was getting punched.
00:17:33
Rich
Ready.
00:17:42
Lauren Brown
Like it felt like a bruise was getting hit. Like I was just like, Oh, I wasn't really ready for it. But then when I went live, so if you're not following a grit to greatness, endurance on Instagram, give us a follow.
00:17:57
Lauren Brown
and I had shared in that live, if you don't feel like watching the whole thing that, so ever in a car ride and you're like, man, I kind of have to go to the bathroom. And the closer you get to home, the more your bladder's like, Oh my God, I really have to go suddenly. And all of a sudden it's like the closer you get to home,
00:18:16
Lauren Brown
the more you feel like I need to be there. I'm feeling like that right now. I'm feeling like the closer I'm getting to race the more my body and my mind are like, I feel that we're there.
00:18:29
Lauren Brown
i just, every ounce of my being needs to be there. So that's how I'm feeling.
00:18:36
Rich
or
00:18:36
April
I can just imagine that, Lauren.
00:18:37
Rich
urgent I urgently need this season to end. It's right.
00:18:41
April
Yeah. Jangling the keys at the door. pleases let me in.
00:18:45
Lauren Brown
know Like we are almost there. And i'm flying so I'm trying to like really, you know, enjoy every moment, but every ounce of my being is also like feels that we are there.
00:18:49
April
Don't pee your pants.
00:18:58
Rich
Well, whether you're getting punched in the bruise or your bat bladder is about to burst, we are going to dive into six powerful tips to help you stay strong, focused, and motivated even when the race calendar shut slows down and the weather turns cold.
00:19:13
Rich
I am going to kick us off, my fellow coaches, with reflecting and resetting. This is the end of the season. the perfect time to pause, step back and start, take an inventory, celebrate those wins, take an inventory, learn from your setbacks, and then Step back from that, like go to the balcony, right?
00:19:34
Rich
And now look down on yourself as an athlete and all the opportunities you have ahead of you. What are your strengths? What are your weaknesses? What areas yeah are you curious about? What do you, you know, what's yet to be discovered?
00:19:50
Rich
What do you love about the sport? Step back, reconnect to your why. coaches, you know, really recommend shifting from race mode to growth mode here.
00:20:00
April
Mm-hmm.
00:20:01
Rich
Focus on technique, recovery, and long-term development. Just you know spent the morning doing a run-gate analysis with an athlete. and you know This is a great time to start, you know like, okay, I'm going to really start being disciplined about drills. I'm going really be disciplined about strength and mobility.
00:20:19
Rich
Time reflect and reset.
00:20:21
April
Yeah, Coach Rich, you hit it on the head. i really like the idea of pulling back. Like we can get such tunnel vision in this time when we're thinking about the specific race or these expectations that we have to perform that we can lose sight of the entire purpose behind why we do this. And I love taking that 30,000 foot view and just getting some perspective and clarity.
Recovery and Mental Resilience
00:20:47
April
I think that's also a good reminder to prioritize recovery because recovery is also a discipline that you need to incorporate in your training plan. It's kind of nice because I'm, I'm taking this to heart this weekend, y'all. I found some Norma tech boots on Facebook marketplace.
00:21:03
April
I'm going to go pick them up tomorrow. I'm super excited about it. Investing in myself a little bit here on my recovery.
00:21:09
Rich
Awesome.
00:21:10
April
So got those going, but recovery is not just a break from training. It is training late season. Resilience starts with rest. That might mean a few weeks of reduced load or even complete time off or rest, active recovery, mobility, work, and sleep hygiene are essential in this portion.
00:21:32
April
This phase helps your body and mind recharge and sets a stage for those future gains.
00:21:37
Lauren Brown
I love that. always say like recovery or rest, that's when the growth and the magic happens, right? You need to take that time for your body to absorb the work to heal until you come back stronger.
00:21:53
Lauren Brown
And then aside from your body recovering, another important aspect is your mind, right? So you want to make sure that you're training your mind the same way you train your muscles, your cardiovascular system.
00:22:10
Lauren Brown
Mental resilience, I'd say it's just as important as physical strength, but i I'm almost inclined at this point in the game to say that your mental resilience is even maybe a notch or two above that physical strength.
00:22:25
Lauren Brown
So at at this point in the game, it's like, you know you use mindfulness, use visualization, positive self-talk, Because i will tell you, there are so many times in a workout at at this point in the season where it's it's really easy to be doing a run and thinking like, I'm weak.
00:22:44
Lauren Brown
I'm breaking down. I'm tired. i can't do this. My body's done. And then you have to, you really, really have to dig deep and change the narrative.
00:22:54
Lauren Brown
And you have the power to do that. You just have to train your mind like a muscle and repeat to yourself that you're stronger than you give yourself credit for. You're stronger than you know.
00:23:07
Lauren Brown
You can do hard things. And this is when prove to yourself how strong you are. And that's your mind. that's That's not the muscle, right? The muscle, the endurance, it's all there already.
00:23:19
Lauren Brown
Your mind needs to just get you through. so something you can do at this point is break challenges into smaller manageable pieces. So if you're in a race, focus on that next buoy, the next aid station, the next mile, right? And you want to just, it's those bite-sized chunks and these habits of breaking things down,
00:23:44
Lauren Brown
mentally talking positive to yourself, pausing and cutting off that negative narrative, those habits will build that emotional control and confidence.
00:23:54
Rich
Yeah, I love that. And you know, the other thing that helps this is experience. you know You know, really learning your you know learning what your true limit is, you know, this this mental block that we might have, you know, where we think, oh, this is as much pain as I can handle, is is usually bar the that can be moved with experience. You learn, oh, you know, actually I got really uncomfortable there.
00:24:21
Rich
you know, and I survived. Okay. So maybe i can get a little bit more uncomfortable the next time, you know, let's, let's face it, you know, training for endurance sports is hard. You are trying to find your limits.
00:24:32
Rich
And there's also some discomfort that will come along with that sometimes as well. Listen, races are unpredictable. Coach Lauren and I did a race a hundred percent in the rain this summer.
00:24:44
Rich
We also did one 100% in the snow. that that Another story. And I did one about 5% on my back during the bike portion.
00:24:56
Rich
Anyway, yeah. So, i mean, race conditions can be unpredictable. You know, if it's snowing outside, if it's a cold, rainy day, you know what?
00:25:06
Rich
Toughen up, buttercup. you know you you're gonna You might run into that on race day. You better get used to and You better have the gear to do it, too, so that you know and and that you're familiar with it and practice with it.
00:25:13
Lauren Brown
Amen.
00:25:13
April
Mm-hmm.
00:25:17
Rich
you know Like they say, bad weather day. just didn't have right gear. Yeah.
00:25:23
Rich
it's not a bad weather day it's just you didn't have the right gear so
00:25:27
April
Yeah, well said. You know, experience is the middle between just starting in wisdom. So like you said, Rich, finding the ability to experience these things, especially before you get into the Hurt Locker, having some exposure to that can really, really set you up to have the grit to get through and to even, i would even say, perform at a high level.
00:25:50
April
The other thing you want to do
Training Variety and Goal Setting
00:25:51
April
is mix it up. This is, this actually really excites me. Uh, this tip, I really believe in the power of variety. It's easy to get into a routine and it's not that routines are bad.
00:26:04
April
It's just that it can lead to burnout. Uh, it can lead to mental fatigue. It's the thing, you know, variety is, call it the spice of life, but in this instance, it is your friend.
00:26:17
April
So when we talk about variety, we're talking about like trying trail running strength training. That's actually what I'm doing right now. I'm in my, uh, reset into development and strength has been a real fun portion of that focus.
00:26:31
April
There's yoga or even a new sport. Uh, I know Rich and I are probably going to be taking on the brekkie binder again, or at least the Armageddon. So, and I believe there's some snowshoeing in there too. So that might be a new winter sport. We got to add to the mix.
00:26:48
Rich
going on Amazon right now.
00:26:48
April
So I know, right?
00:26:51
April
So Mickey mixing it up, keeps things fresh and helps you stay engaged. And it's, it's fun because you can set some mini goals around that. You can join group workouts, meet new people, explore new routes,
00:27:05
April
Staying socially connected and curious can really reignite your passion for training. I love the the point of exploring your routes. I think that's been one of the greatest things about living in Colorado is, or Colorado, Colorado. I don't know how to say it, y'all.
00:27:20
April
but But as you can tell, I'm not from here. I love it here though. And enjoying new routes was my main focus last year. And I, I explored probably 20 new trails, had a blast. So again, these are just things that can help you spice up your training, help, help you re-engage with the passion of this sport.
00:27:42
Lauren Brown
I love that. And you did mention mini goals in there, which the idea of goals translates into the next tip, which is setting realistic and personalized goals.
00:27:54
Lauren Brown
The end of the season can look drastically different from the start of the season. And even going back to the narrative. So when I'm thinking about the realistic goals, I think about coach April, the conversation i had with you and your athlete, Sasha, about, you know, different races. you so you need to sometimes have different expectations going into them.
00:28:20
Lauren Brown
And maybe the goal at this point is enjoying the process and being thankful that you get to be here and taking it into consideration, where's your current fitness level? What's your lifestyle right now?
00:28:37
Lauren Brown
What have you already accomplished this year and how does that translate to how you want to finish the season? so you know, you can also dial it into smaller things that you might want to work on to finish the season strong. So maybe it's not this big, massive goal of how do I finish this race? Maybe it's at this point.
00:28:56
Lauren Brown
Can I improve my swim technique a little bit? Can I focus on building strength? Like for me, I know a big goal for me at this tail end was, let me see if I can build it a little bit more strength going into Marbella. So that way i can feel as strong as possible on the climbs.
00:29:13
Lauren Brown
Right. And maybe at this point in the race, you're thinking, let me get through this season and let me think about prepping for the spring season. So give yourself space and the opportunity to you know recalibrate what your actual goals are at this point in the year.
00:29:31
Lauren Brown
and then also having a clear purpose, right? That helps you maintain the motivation because motivation can come and go, right? It's is especially at this point in the year. so Try to have a clear purpose, have structure, and let that roll into the final weeks, days of this season and roll into your off season.
00:29:55
Rich
Yeah, that's awesome. And, you know, and it's with that off season in mind that you really want to emphasize here, resilience isn't just about pushing harder. yeah. yeah If you can, you know, endure or great, but it is also about knowing when to pause, when to pivot, when to protect your passion for the sport. And, you know, think sustainability, think long, think resilience long-term, not just in the moment.
00:30:20
Rich
Yeah. You know, how are you going to stay resilient long-term? You're going to use this time to build build strength from the inside out, and you'll be ready to crush it next season when the volume comes back. I guarantee it.
00:30:34
April
Yeah,
00:30:35
April
Okay. I'll just add that, uh, when you shared that with Sasha, Lauren, it was like this massive amount of relief on her face. And I remember, you know, her saying that to you in the call and then us talking about it later, she just really appreciated the reminder that we get to do this.
00:30:56
April
It's supposed to be a moment of gratitude.
00:30:56
Lauren Brown
Yeah.
00:31:00
April
i would even say fun, like you're having whole entourages of people come out and support you. And i just appreciate that, that wisdom as well.
00:31:10
Rich
Awesome. Folks, if you have a question for the Ask a Coach segment, send it our way at Grit to Greatness Endurance, and we will tackle it in an upcoming episode.
00:31:21
April
Okay. Are y'all ready for this week's get gritty tip?
00:31:25
Rich
Let's do it.
00:31:25
Lauren Brown
ready.
00:31:26
April
Y'all, I had to remind myself of this, uh, this morning and I'm very excited to talk about it. It's, it is a little bit in the moment, right?
Hero Concept and Broken Long Run Workout
00:31:35
April
and the, the topic of this week's get gritty tip is what would the hero version of you do?
00:31:42
April
Meaning that when you are in the moment of, stress, pain, loneliness, uh, the things that might feel like are out of your control.
00:31:53
April
I want to bring this reminder to you that there are things you can, so you can control. So as athletes, we often focus on perfecting our training, our nutrition and our recovery, but real mastery begins with what we do right here, right now in the present, the present is where your focus, effort and decisions come together.
00:32:14
April
The hero version of you is not waiting for race day. That version is created in the choices you make today. And when I talk about the hero version, what I'm talking about is your highest self, not your perfect self, but your highest self being the one that has the ability to control or see clearly how they need to operate in the moment.
00:32:37
April
And when fatigue sets in during a workout or motivation dips halfway through a training block, that's the exact moment to pause and ask yourself this question. What would the hero version of you do?
00:32:50
April
Would you back off or would you lean in? Would you spiral into frustration when a session goes sideways or would you adjust, refocus and finish strong?
00:33:01
April
So every time you ask that question, you help your growth and you strengthen that mental muscle muscle that shapes your results. We are talking about finding the experience to gain the wisdom to be able to move in the hero version.
00:33:16
April
So i'm goingnna hand it over to Rich, who's going to give you some thought provoking questions to consider how you can unravel your hero version.
00:33:26
Rich
Yeah, when we but you step back here,
00:33:32
Rich
this is gonna be a time for I want you to really like, you know if you have a pen and paper, pull it out, or if you have your phone handy, type these down. this should be some This should be something you could take away and be thoughtful about.
00:33:45
Rich
so But I'm gonna just roll through these. So first of all, when you hear the phrase, the hero version of you, What comes to mind? How would you define that version of yourself?
00:33:57
Rich
You know, what are, what are your hero attributes? What are the, yeah what, what, yeah, what, how do you identify as a hero and no capes,
00:34:11
Rich
Can you share a time during a race or season, training season, where you made a decision that reflected your hero self instead of your reactive self?
00:34:23
Rich
you know What did that look like in that moment? What made you most proud about how you showed up in that moment?
00:34:34
Rich
do you think the hero version looks different in training versus on race day? That's a really, think think through that question. That's actually really a really good thing to explore.
00:34:45
Rich
yeah, you know, there are, there are people who really kind of just feel like they are stronger in training than they are in racing and the, and the other way around.
00:34:55
Rich
What is that hero version of you that is strongest? And how can you bring it to the other other part of your experience? And what's one habit or mindset shift that helps you stay grounded in the moment?
00:35:08
Rich
Think about, you know, what that is, write that down. And maybe that becomes something that you write down either on the back of your hand or on on the handlebar of your bike as something that can remind you that mindset that you want to be in.
00:35:25
Lauren Brown
I love those questions. And I honestly, i hearing the idea of the hero version of yourself or myself gave me a feeling and I'm not going to lie when you were going through it.
00:35:40
Lauren Brown
Rich, I was, i was picturing having a cape on. was like, dang, no cape.
00:35:42
April
Yeah.
00:35:45
Rich
Yeah.
00:35:46
Lauren Brown
Like, I just always think when i I used to try to think of if there was a superhero version of me, what would I be doing? And I used to think, Well, wouldn't need sleep if I was a superhero. That would be one of the like things I would love to not need to be able to recover. And I've also had dreams in the past where if I ran fast enough and jumped, I could fly.
00:36:06
Lauren Brown
and so I picture a cape on myself. But anyway, i digress. i I love the idea, though, of feeling that that you're the hero version of yourself because idolize...
00:36:19
Lauren Brown
you know idolize professional athletes athletes, like I was even saying it before, like they're, they're superheroes, they're superhuman, but we all have that version of us inside, you know, and whatever that looks like to you is your own personal story. And I really think that I hope if you're listening to this and you're driving that you replay it when you're seated and you can get a pen and paper out and actually jot down the answers and go through it.
00:36:36
April
Thank
00:36:45
Lauren Brown
So again, if you're driving, come back to this when you can sit down and write things down. And for this week as an action item for all of you try using this question.
00:36:59
Lauren Brown
what would the hero version of me do right now as your mental cue? So any, you can use this multiple times, right? Like at different instances, rather, I should say. So whether it's during your workout, if you're supposed to be recovering and maybe you don't want to recover, what would the hero own version of you do to make sure that you're actually taking care of yourself or in daily life? I mean, if you're,
00:37:22
Lauren Brown
you know, in a situation that is causing you stress or that you feel like you should be stepping up and doing something, what would the hero version of you do? And I say this all the time that triathlon to me translates to real life in so many freaking ways. And this is one of those, right? So, you know, just dial into this. When you feel resistance, pause. so always good It's always good advice no matter what, right? If you're feeling stressed, pause.
00:37:47
Lauren Brown
Take a deep breath. right Slow down and respond as if you have already reached your goal, if you've already acted in the way that is in alignment with your hero.
00:38:01
Lauren Brown
right So mastering the moment is how you become the hero. So thank you, Coach April.
00:38:06
Rich
Way to wrap that up. Yeah.
00:38:08
Lauren Brown
Yeah. Thank you, Coach April, for bringing this as the topic. I loved it.
00:38:13
April
Yes, I love that you shared your cape. I think of myself as She-Hulk. but Rich, do you have a hero?
00:38:19
Lauren Brown
sorry.
00:38:20
April
Do you have a hero you think of?
00:38:22
Rich
Well, first of all, the the no capes was just a reference to the Incredibles.
00:38:27
April
Incredibles, yes.
00:38:29
Rich
and maybe cape And maybe capes could be allowed on the run.
00:38:29
April
No kids.
00:38:32
Rich
just They seem dicey on the swim in the and the bike.
00:38:33
April
Yeah, there you go. And the mic.
00:38:38
Rich
i yeah you know i
00:38:41
Rich
The superhero that comes to mind, you know kind of you know, Iron Man, you know, Iron Man doing Iron Man.
00:38:47
April
Oh, yeah.
00:38:47
Lauren Brown
No, you're just like a machine.
00:38:49
Rich
Why not? Just fly.
00:38:49
April
There you go.
00:38:52
April
Yeah.
00:38:52
Rich
but and And no cape either, you know?
00:38:56
Lauren Brown
Yep.
00:38:57
Rich
Just a machine, exactly.
00:38:57
April
Oh, geez.
00:38:59
Rich
Yeah, see, I even have it like already on my hat.
00:39:02
April
There you go.
00:39:03
Rich
so
00:39:03
Lauren Brown
and say
00:39:05
Lauren Brown
Well, going from being the hero in your narrative two A hero of a workout, because I know this is one Coach April alluded to it at the start, right? This is a great run session to make you feel really strong and powerful from start to finish.
00:39:26
Lauren Brown
So the TriDot workout of the week is the Broken Long Run or Broken Endurance. So this has become favorite of mine to actually also put into my athletes programs, because if they're again, especially harping on the late season here, but at the late season, especially when you're trying to get through these long runs, it, it helps you to stay focused mentally and physically.
00:39:54
Lauren Brown
So when it comes to this session, broken does not mean something's wrong. It means we're strategically breaking your long run into smaller repeatable segments to train your body. And like I said, also train your mind to handle the demands of long distance racing. So this is definitely run that might be more for our 70.3 full distance or half marathon runners, marathon runners.
00:40:20
Lauren Brown
And it's it's really about durability, focus, and finishing just as strong as you started, right? When those miles get tough, when you're questioning why you're doing what you're doing, this will help you get through.
00:40:35
Lauren Brown
And I have to share that I fell a little bit more in love with this session when we had the pleasure of being in our summit. So we had our quarterly coach mastermind group summit, and we were able to hear from coach Bobby McKee and from Meb, and they were able to break this down in a little bit more detail during the summit.
00:40:57
Lauren Brown
So I'm going to break down warmup and then I'll pass it off to to coach Rich. So The warmup, similar to what you might see in a run session. So every great long run, we want to have an intentional warmup. So for this one, you're going to begin with four by four minutes in zone two, right? So your aerobic steady pace with one minute of zone one walking between each.
00:41:25
Lauren Brown
So this is a little bit different than what you might normally see, and this is getting you ready to almost have that ability to hold back, right? So the goal here is you're almost teaching yourself how to hold back a little bit so you can go longer and you can go further. The goal isn't to rush it.
00:41:41
Lauren Brown
It's easing into your rhythm. It's finding your breathing pattern, letting your heart rate gradually rise so you're not seeing that spike. Sometimes we see that you know like that that spike in your heart rate when you're starting a run.
00:41:54
Lauren Brown
The goal is keep it down, right? Think about Think of it like you're tuning your stride before the real music begins, right? Smooth, efficient, and controlled. So by the end of the warmup, mentally, you're understanding the cadence of this session. Your legs feel ready to go, but you are definitely not fried from this warmup.
00:42:16
Rich
Yeah, that's perfect. So let's go into the main set here. And this is where the magic is going to happen. And we're going to use, you know, we're going to use a hypothetical time, time for run and time for fast walking segment here. But, you know, think of that about these are adjustable, but in this case, we're going to do is we're going to eight rounds, each with the following structure. So four minutes at a high zone three,
00:42:41
Rich
This is a comfortably hard effort, strong, but sustainable. But this is sort of that you know marathon, half marathon pace. And then you take a one minute walk recovery. And this is a brisk walk. This is not your 20 minute mile walk. This is the 15 minute recovery.
00:42:59
Rich
fifteen you know fifteen minutes but you know, per mile version of it with, you know, you know, keep your arms pumping. You're still, but you're walking, but you're doing it with purpose.
00:43:10
Rich
And then four minutes at a low mid zone three aerobic smooth, efficient effort. And then another one minute walk recovery. And this pattern is going to be training.
00:43:22
Rich
Obviously you're, you're, stamina, your high stamina to low threshold and your aerobic conditioning, as well as giving you the, you know, that, that interval of recovery to be able to stay, stay strong and then stay consistent is really key. So after eight rounds, whatever time you have left, settle into zone two for the remainder of the workout.
00:43:47
Rich
And, you know, Why do it this way? Because breaking long runs into smaller chunks helps you helps you practice hitting specific zones with precision. And then the short walk recoveries aren't there just for rest. They're actually for a reset.
00:44:00
Rich
They're allowing you to refocus, get your posture back, shake out your legs, Get mentally prepared for that next effort. And by going into that next effort, again, fresh, that's going to help you be in your best form through that next effort. So, you know, think about this as like you would like intervals when you're swimming, right? It helps you get back to good form.
00:44:20
Rich
And that really is one of the big things that we're trying to accomplish here. Each, each of these rounds is going to build your ability to recover faster under fatigue, just like you'll need to do on the back half of a race.
00:44:33
Rich
When everybody else starts to fade, you'll still be going strong.
00:44:36
April
Yeah, as you both were sharing this, I kept thinking about coach Bobby McGee at our run camp this past summer, Rich, and how he demonstrated when you think of walking, right? a lot of people just think lax.
00:44:48
April
They put their arms down by their sides and are just kind of dragging. No, this is an active, active walk with those arms, high carriage, right? And Honestly, when he demonstrated that, it was like this massive light bulb went off and I could see it in the other athletes' faces.
00:45:03
April
And it was just such a cool reminder that there ain't no shame in the walking game, folks. And you can gain a lot of ground by being strategic and having efficient form when you're doing these intervals.
00:45:18
April
So I wanted to put that in there, too, It's it is a great strategy and it does require some good technique and form. Now we're going to talk about that cool down. We're going to lock it in. So once the main set wraps, you will spend the remaining minutes in zone two as coach Rich shared.
00:45:36
April
This is your steady aerobic gear. This part might feel quote easy, but it's where you consolidate all the work you just did. You're going to use this time to maintain your form, regulate your breathing and let your heart rate gradually come back down.
00:45:52
April
You want to think of it like sealing in the training, giving your body a chance to process and adapt before you hit stop on your watch.
00:46:02
Lauren Brown
I love it. And that reminder of the walking, because I'm sure plenty of people here walking and they're like, oh, walk. But you ever see some of those power walkers, man? Power walkers walk faster than a lot of runners.
00:46:14
Lauren Brown
I've been like passed on the boardwalk by some power run power walkers where I'm like, hot damn, look at that girl, that woman go, right?
00:46:18
April
They are legit, Lauren.
00:46:23
April
Yeah.
00:46:23
Lauren Brown
so So the takeaway here, right? What's what's the big picture with this with this run session? The warmup. Don't overlook the warmup that gets your body in sync. It helps you prepare for the the work that's to come mentally and physically.
00:46:40
Lauren Brown
Alternating between the intervals will help you build strength, control, and recovery efficiency so that you can go longer. The walking, even though it is walking with purpose, right? It resets.
00:46:53
Lauren Brown
The walking resets train you to refocus and maintain form under fatigue. And then again, that cool down reinforces endurance while teaching your body to finish strong. Bottom line, Broken Run isn't about running less. It's about running smarter. So it builds both physical durability and mental toughness so that you can stay sharp when it matters most in the final models of your race. So train smart, race strong.
00:47:19
Lauren Brown
That is what it's all about.
00:47:20
April
I love that coach Lauren. Thank you so much. I think this is such a great tip and a workout focus. And, uh, well, now that brings us to our fun segment, let the shenanigans begin. Yes.
00:47:35
April
So this, uh, this, you know, this one I'm calling a spin cycle and, you know last week we roasted in Kona and the week before that we celebrated some truly fat bears, which I'm still enjoying the references.
00:47:49
Lauren Brown
I'm in love with the fat bears.
00:47:50
Rich
Amazing.
00:47:51
April
Yeah.
00:47:51
Rich
Yes.
00:47:53
April
But now it's time to try something a little different.
Spin Cycle Trivia Segment
00:47:56
April
Welcome to spin cycle this week. I'm going to put your bike knowledge to the test with some fun and tricky questions.
00:48:02
Lauren Brown
Oh, crap.
00:48:05
April
Some are going to make you laugh. Hopefully some might surprise you. And if could change how you think about your bike, knowing this crowd, I doubt that. Cause I know how much you love the bike, but listening, listen to this, you might have some feelings about sharing the road with cyclists. And, uh, this is, this is going to reinforce how amazing, uh, is to share the road. So,
00:48:26
April
what this is, is I'm going to do a couple of multiple choice, and then I have a rapid fire for you all. That's where the spin cycle comes in, but here we go with question number one.
00:48:37
April
What is the oldest bike manufacturer still in existence? Is it a Kalnago B Bianchi C De Rosa or D Sinelli?
00:48:53
Lauren Brown
what was BNC?
00:48:55
April
B is Bianchi and C is De Rosa.
00:48:58
Lauren Brown
Rosa.
00:48:59
Lauren Brown
uh,
00:48:59
Rich
be honest. There's two I haven't even heard of. so
00:49:02
April
he
00:49:02
Rich
and and And the two I have are the Colnago and Bianchi. And honestly, i i i think that they're both pretty old. i Bianchi seems to be like, you know, when people like refer to an old bicycle, yeah. Oh yeah. I got a Bianchi, you know, i don't know.
00:49:22
Rich
I don't know.
00:49:22
April
Mm-hmm. A Tiffany blue, or it's like a cerulean.
00:49:25
Rich
Yeah.
00:49:26
April
It's like a cerulean.
00:49:26
Rich
There you go.
00:49:27
April
Yeah. Devil Roars Prada reference there. Y'all.
00:49:33
Lauren Brown
yeah, I don't even know. I'll go with the Bianchi because I have no clue.
00:49:37
April
Ding, ding, ding. You both are correct.
00:49:39
Rich
with
00:49:39
April
It is answer B for Bianchi. It was founded back in 1885. eighty five
00:49:46
Lauren Brown
Wow.
00:49:46
April
Yeah.
00:49:46
Lauren Brown
All right.
00:49:47
Rich
Winner, winner, chicken dinner.
00:49:47
April
Pretty dang cool.
00:49:49
Lauren Brown
yeah
00:49:49
April
All right. Question number two, true or false. It's 20 times cheaper to maintain a bicycle than a car. Maintain, not purchase, maintain.
00:50:02
Lauren Brown
i know bikes you know it depends on depends on the bike i don't know i'm gonna say false it depends on the bike
00:50:04
Rich
Yeah, I'm going follow it.
00:50:05
April
Okay.
00:50:08
Lauren Brown
but
00:50:09
Rich
That's pretty expensive repairs. Yeah.
00:50:13
April
Well, according Sensi, the the source that I got this trivia from, it is a true that it is cheaper, 20 times cheaper to maintain a bicycle than a car.
00:50:25
April
But I would definitely say that it depends on the quality of the bike. Because I've definitely put some some cashola down on some some things on both my road bike and my mountain bike this year alone.
00:50:36
Lauren Brown
Yeah.
00:50:38
April
Ha!
00:50:38
Lauren Brown
Right. And I gotta say, it's like it depends. I honestly think I take better. I get more concerned about my bike than my car where I'm like, Oh, there's this tiny, tiny little cut in the tire.
00:50:43
April
Truth. That's true.
00:50:50
Lauren Brown
And I have a race coming up. So I'm going to replace the whole thing.
00:50:53
April
Let's get new tires. Yep. Front and back.
00:50:56
Lauren Brown
Like, yeah, just replace them both just to be safe.
00:50:59
April
Nope.
00:51:00
Lauren Brown
The tire on on my car, on my wheel, i'm like, okay. going to keep inflating it every three days if there's a leak in the tire.
00:51:09
April
That reminds me, I put Rich through his paces. We had a flat tire. We actually got together to do lunch with one of the other TriDot coaches because he was coming through Colorado Springs. Anyway, I pulled up to the parking lot and of course I have a flat tire and i'm like, hey, Rich, I have a flat tire.
00:51:28
April
So he and I got out the jack. We changed that puppy out and he's like, yeah, you probably need to replace this. I did not replace it, Rich.
00:51:40
Lauren Brown
I say 3,000 more miles on this thing.
00:51:40
April
I did get it fixed, though, sealed. Yeah, yeah, yeah. we We will replace it as the winter months are coming, but yeah. i have it and have another good month on it.
00:51:51
Rich
There you go.
00:51:54
April
Thanks for letting me indulge there.
00:51:54
Rich
We survived.
00:51:55
April
Yeah, we did.
00:51:55
Rich
Yeah, yeah.
00:51:57
April
Okay. Question number three, how many gallons of fuel do cyclists save every year? A 17 million B 55 million C 236 million or 238 million. And And this in the is the UK. Yep. It's a UK source.
00:52:10
April
two hundred and thirty eight million and this is in the u k
00:52:13
Rich
Oh, the UK.
00:52:14
April
this is the u k yep it a u k source
00:52:19
Rich
UK source using gallons.
00:52:21
April
Oh, true. That's a good point.
00:52:24
Lauren Brown
I'm going
00:52:26
Rich
All right. Well, then i am skeptical about what the these numbers are.
00:52:31
Lauren Brown
i'm going to just say B.
00:52:31
April
Let me, let me pull it up here. Let me pull it up here. I got it right here.
00:52:34
Lauren Brown
and don't even remember what the numbers were. i'm going to say B. B for brown.
00:52:38
Rich
B for brown.
00:52:38
April
Oh, it just says how many gallons of fuel do bicycles save each year?
00:52:42
April
This is a UK source, but hey.
00:52:43
Rich
They're writing it for a U.S. audience, apparently.
00:52:47
April
Yeah, i love it.
00:52:48
Rich
i don't know. i bet it's a big number, but 236 238 million. going to say 237. No, just kidding. Let's go 236. two hundred and thirty eight million i'm going to say two hundred and thirty seven no i'm just kidding let's go with two hundred and thirty six
00:53:01
April
Oh, I love that.
00:53:03
Lauren Brown
What was B I
00:53:03
April
You were close. B was 55 million, but Rich's closest with 236 is 238.
00:53:11
Rich
I was off by 2 million.
00:53:11
April
That's enough to fill.
00:53:13
April
Yeah. Over 360 Olympic pools.
00:53:17
Lauren Brown
Holy crap.
00:53:17
Rich
Wow.
00:53:19
Rich
Let's go cyclists. Let's go.
00:53:20
April
Yeah. I mean, seriously. All right.
00:53:23
Lauren Brown
Yeah.
00:53:24
April
How much time does the average driver waste sitting in traffic every year? A, one hour, B, one day, C, one week, or D, one month?
00:53:36
Lauren Brown
I'm going to say one week.
00:53:38
Rich
Yeah.
00:53:40
Rich
A year? Yeah. Let's go with week.
00:53:43
April
You both are correct again.
00:53:45
Rich
Wow. Yeah.
00:53:45
April
It is one week.
00:53:45
Rich
It's gotta be more than a day.
00:53:47
Lauren Brown
Yeah.
00:53:47
April
Yeah, definitely.
00:53:47
Lauren Brown
And a month is like aggressive.
00:53:48
April
Or an hour.
00:53:49
Rich
i waste, twenty yeah, obviously I waste 24 hours or 24 hours of time in a month, you know?
00:53:50
Lauren Brown
Yeah.
00:53:55
April
Traffic. Yeah.
00:53:56
Lauren Brown
Yeah.
00:53:56
Rich
Yeah.
00:53:56
Lauren Brown
Yeah.
00:53:58
April
And, uh, it says, uh, here and cyclists zero hours of road rage.
00:54:04
Rich
that's not entirely true.
00:54:04
April
I don't know if that's true.
00:54:05
Rich
Oh, sorry.
00:54:05
Lauren Brown
No, I know.
00:54:05
April
Yeah. Yeah. yeah
00:54:06
Lauren Brown
like I was running today and I had run rage on the road because I was like, I almost got hit by like three motorists not looking right when they were making, you know, a turn.
00:54:09
April
Yeah. Run rage.
00:54:15
Lauren Brown
and I was like, okay, you almost hit me.
00:54:17
Rich
Right.
00:54:18
Lauren Brown
No big deal.
00:54:20
Rich
That is the most dangerous when they're turning right. Cause they're just looking left.
00:54:23
April
Oh, no.
00:54:23
Lauren Brown
I know I want to put like a PSA up on, I was almost going to put something on Facebook.
00:54:24
April
Yep.
00:54:27
Lauren Brown
I'm like, hold on, calm down. Don't post something you're going to regret because I was like, it it's crazy.
00:54:35
April
No, that's such a good point though, Lauren. last question of this, uh, multiple choice, and then we'll go into our spin cycle question five. If the average person starts cycling to work, how much weight could they lose in a year without changing their diet?
00:54:51
April
A one pound, B six pounds, C nine pounds, or D 13 pounds.
00:54:58
Lauren Brown
So they're adding cycling in five days a week over the course of a year
00:55:04
Lauren Brown
So like there's 3,500 calories in a pound of fat.
00:55:05
April
without changing their diet.
00:55:11
Lauren Brown
They're probably burning depends on how long their commute is.
00:55:15
Rich
I love the analysis.
00:55:17
April
I do too.
00:55:17
Lauren Brown
I know what were the options again?
00:55:21
April
One pound, six pounds, nine pounds, 13 pounds. This is an average.
00:55:27
Lauren Brown
i think 13 pounds if they're, yeah. yeah
00:55:30
Rich
I mean, at that volume, they're going to, mean, I think they're going to lean up pretty good too. I'm going to go with you. 13 pounds.
00:55:37
April
Y'all are killing this. I would have to say this is the best you've done on this trivia. Okay, all right.
00:55:42
Lauren Brown
teamwork i know i'm like 3500 calories is but my
00:55:44
Rich
Well, we're breaking out calculators and, you know...
00:55:44
April
Teamwork. Yeah, yeah, yeah
00:55:52
April
yeah. Yeah, so 13 pounds on average, you'll save money on gas and the gym memberships, y'all. Okay.
00:55:59
Lauren Brown
all right
00:56:00
April
Here we go into our rapid fire spin cycle. You've made it through the serious quote, serious cycling trivia, but now it's time for the tail to take it up a notch with real rapid fire questions.
00:56:13
April
So there's no thinking, no second guessing you're going to just blurt it out. Got it.
00:56:19
Lauren Brown
Got it.
00:56:20
Rich
Got it.
00:56:21
April
Okay. Number one, clipless pedals, love them or load them.
00:56:25
Lauren Brown
Love them.
00:56:26
Rich
Love them.
00:56:27
April
Love them. Would you rather ride into a headwind for an hour or climb hills for 30 minutes straight?
00:56:34
Lauren Brown
Climb hills for 30 minutes straight.
00:56:36
Rich
Bingo.
00:56:38
April
Hills.
00:56:38
Rich
100% 30 minutes straight Hill. Yep.
00:56:39
Lauren Brown
Mm-hmm.
00:56:39
April
Yep. Right on target. True or false. You've ever fallen over at a stoplight while clicked in clipped in.
00:56:47
Lauren Brown
True, true.
00:56:48
Rich
True.
00:56:50
April
True. Me too. All right. Favorite post ride snack, banana burrito or whatever's within arms reach.
00:56:57
Lauren Brown
whatever Whatever is within arm's reach, I guess.
00:57:00
Rich
burrito.
00:57:02
April
Burrito. Absolutely. If your bike could talk, what's the first thing it would say to you?
00:57:10
Rich
Clean me.
00:57:14
Lauren Brown
Mine probably say the same thing. I was going to say mine would be like, yo, yeah i I have tubeless tires because I didn't realize I had tubeless tires when I first got my bike.
00:57:22
April
Yeah, put some sealant in those damn tires.
00:57:25
Lauren Brown
i would say I would say, stop inflating my tires so freaking high.
00:57:30
April
Oh, overinflating? Yeah.
00:57:31
Lauren Brown
and I said, I'm like, that's why I think I crashed my bike when it was raining because I had inflated them to like 90 PSI, not realizing I had tubeless tires.
00:57:39
April
Oh.
00:57:40
Lauren Brown
I thought when I purchased my bike, I didn't have tubeless. And I was like,
00:57:44
Lauren Brown
So yeah, that's what my bike would say.
00:57:45
Rich
Thank you.
00:57:46
Lauren Brown
Don't overinflate my tires.
00:57:48
April
Yeah. Get the air out, man.
00:57:50
Lauren Brown
My chain.
00:57:51
April
i would say put some sealant in those puppies. on my mountain bike tires. Yeah. would you rather clean your chain or your bathroom?
00:58:04
Lauren Brown
chain
00:58:08
Rich
I'm gonna say my bathroom, cause I actually keep it clean every every day. So it's just not that bad. So, because I'm better at my bathroom than my yeah i am my chain.
00:58:13
April
Very nice, very nice.
00:58:17
Rich
You can see the pattern here.
00:58:19
April
I definitely am on the other side with Lauren. I would say clean the chain.
00:58:26
April
True or false, you've ever justified a new bike purchase with the words, it's an investment.
00:58:33
Lauren Brown
False, I don't think I said that.
00:58:36
April
Oh my God, I have.
00:58:37
Rich
Oh, yeah.
00:58:39
Rich
Yeah, yep, absolutely. And I'll even make the excuse for not not getting a new one because my accountant hasn't signed off. that it's fully My current one's fully depreciated.
00:58:51
Rich
my My accountant is Wendy, of course.
00:58:54
April
Oh, that's good.
00:58:56
Lauren Brown
Oh
00:58:57
April
If you could only ride one route for the rest of your life, you know mountains, coast, or city streets, what would it be?
00:59:05
Lauren Brown
my gosh.
00:59:06
Lauren Brown
One route. I mean, it would be somewhere along the water.
00:59:07
April
That's a tough one.
00:59:10
Lauren Brown
i don't know. I don't have an exact pinpoint, but it would be somewhere where when I was done riding, if I felt like it, I could run into the ocean.
00:59:11
April
Hmm.
00:59:19
April
Hmm.
00:59:20
Rich
Yeah, I'm down with that. I do a lot of riding in the mountains. I really love it. But if i had to if I was stuck with one thing the rest of my life, I think I just, you know, I've always just enjoyed riding by the ocean. so
00:59:34
Lauren Brown
I
00:59:35
April
Yeah, I'm definitely going to go with the mountains. feel like that's, yeah, where I feel the most free.
00:59:38
Rich
There we go.
00:59:41
April
But I love the idea of the ocean too. You get one song on repeat for your next century ride.
00:59:48
Lauren Brown
don't
00:59:48
April
What's your pick?
00:59:51
Lauren Brown
know, till I collapse.
00:59:54
April
Oh, that's Eminem, right?
00:59:56
Lauren Brown
yeah
00:59:56
April
Yeah, yep.
00:59:57
Rich
Wow. this was tough This is a tough one.
01:00:01
Lauren Brown
Yeah.
01:00:01
Rich
On a loop.
01:00:04
Rich
That's rough.
01:00:06
Lauren Brown
Yeah.
01:00:06
April
I know. Right.
01:00:08
Rich
Let's go let's go with
01:00:11
Rich
Judas Priest heading out onto the highway.
01:00:16
April
Dang. That's a good one.
01:00:20
April
Throwback. Okay. or gen X, I would say is that's a gen X.
01:00:24
Rich
Totally.
01:00:25
April
Yeah.
01:00:27
Rich
Totally. yeah and i'm And I'm thinking the century is on, the you know, on the road.
01:00:28
April
Oh man.
01:00:31
Rich
So you're heading out onto the highway, you know?
01:00:33
Lauren Brown
I don't know I think I might actually just need like a song that doesn't have words.
01:00:33
April
Yeah. Yeah.
01:00:37
Rich
There you go.
01:00:37
Lauren Brown
If it's on repeat, I think just need like music.
01:00:37
April
True.
01:00:41
Lauren Brown
So.
01:00:41
April
Well, in that vein, Lauren, I'm going with sandstorm. I don't know the artists, but yeah, like, and remember yeah, yeah.
01:00:45
Lauren Brown
Oh, oh yeah. That's a good one. yep Yeah. There you go.
01:00:51
April
All right. Last one. I'm going to change this question just a hair. Cause I think this one's a little too easy. would you rather forget your watch, your water bottle or your chamois cream?
01:01:04
Lauren Brown
I would
01:01:05
Lauren Brown
i would say my chamois cream. I don't really use that. So I guess I'd forget that.
01:01:08
Rich
Ooh.
01:01:11
Rich
Yeah, well, how wait minute. How long is the race or is this ride?
01:01:16
April
Let's say it is, let's say it is a century ride. We'll go with the theme of a century ride.
01:01:20
Rich
Okay. Okay. Yeah, that's fine. You're just going to have to trust me on the time and my power. I'll i'll take the chamois cream and the water bottle.
01:01:29
Lauren Brown
and
01:01:32
April
Yeah, I think i I only needed chamois cream from mountain biking. Isn't that weird? Like I never ever have had an issue with it, but when I started doing longer distance mountain bike rides, it's like, oh yeah, I need this.
01:01:45
Lauren Brown
Maybe I should look into chamois cream.
01:01:46
April
So.
01:01:47
Lauren Brown
I mean, i' it's just never been a I'm also terrible. Like I forget to put like, when I go swimming in the ocean, I forget to put this and I end up with like cuts all over my body from my swimsuit rubbing and the salt water.
01:01:52
April
Oh yeah.
01:01:58
April
Yeah. Chaping.
01:01:59
Lauren Brown
So I just let my body take the beating, I guess.
01:02:05
April
I'm with you though. I'm going to take the watch and the water bottle and leave the chamois cream behind on the century ride.
01:02:10
April
So that is a wrap. How did y'all like that?
01:02:13
Rich
as
01:02:14
Rich
You guys are both tough and yeah are both tough in the trunk. That's all I got to say.
01:02:14
Lauren Brown
That was fun.
01:02:20
Lauren Brown
I don't know Women are usually tougher than men.
01:02:20
April
Oh goodness.
01:02:22
Lauren Brown
I got to say, just getting rich.
01:02:23
April
Yeah. Yeah.
01:02:26
April
You're outnumbered here. So you got to agree, Rich.
01:02:29
Rich
I'm a princess with my chamois cream. I get it.
01:02:35
Lauren Brown
that but That was great.
01:02:35
April
Oh, thanks guys.
01:02:36
Lauren Brown
april yeah would be Always fun.
01:02:39
April
Yeah, I love it. So go ahead, share the cycling love and remember it's always cheaper, cleaner, and a lot more fun on two wheels. That's your fun segment this week.
01:02:50
Rich
Awesome. Folks, thanks for listening this week. Be sure to follow us at 303 Triathlon and at Grit to Greatness, Endurance, and of course, go iTunes. Give us a rating and a comment. We really do appreciate it. And you, stay tuned, train informed, and enjoy the endurance journey.