Transcript
Rich: Welcome to episode 463 of the 303 Endurance Podcast. We're your hosts, Coach Rich Soares, and guest co -host, Coach April Spildy. Thanks for joining us for another week of endurance news, coaching tips, and discussion. Bill Plock is back from his Spain trip, and he is going to be joining us here in just a little bit. But right now, you've got the in April show.
April: The PB and J.
Rich: PB &J, I love that, the PB and &J. Yeah, man, this has been our short coaching career together
Rich: We just basically met in the last you four or five months here.
April: Yeah.
Rich: But we've got just as such a synergy as coaches and as podcasters, if you are just tuning in for the first time, Coach April Spildy also has her own podcast called the Grit to Greatness Endurance Podcast. I really recommend you check it out. We're really glad to have her back on the show. It's becoming a regular thing. I'm hoping it becomes a permanent thing, and that's what we're working toward here, and we have got a great show for you today. We've got a lot of great information to pass along, plus a little bit of fun with Kona. What happened last week in Kona?
Rich: And like I said, we'll get Bill on here shortly. Before we get into all of what we've got planned for you, let's give a shout out to our show sponsor, the awesome Generation You Can, that created Livsteady as an alternative to sugar -based nutrition products.
Rich: Livsteady was purposely designed to work with your body, delivering long lasting energy that you can feel. Whether it's you can 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.
Rich: In today's show, we are going to be talking about a new season. It's a new month and it's going to be a new theme. Folks, this is the transition season.
Rich: If you are wrapping up races, this is, you know, and it's, it's kind of a, it's kind of a weird part of the year, right? Like all of the fun of, of racing and this, you know, the training and the friends and the camaraderie and the, you know, post -race parties and all that stuff.
April: Mm hmm.
Rich: Starting to wind down, folks. We are gonna help you navigate between this season and next season and set you up really well for next season. We're gonna talk about the reset. Plus, we're gonna talk about Kona, right?
April: ready, huh?
Rich: Man, I mean, lots to happen.
April: Oof.
Rich: We just got off our coaching mastermind group and there were some headlines there and highlights there that we we can share.
April: Yeah.
Rich: But April and I also, we did our picks last week. Let's take a look at those results, how they compared to our picks and just talk about that a little bit and any other reflections about Kona.
Rich: And yeah, and then we'll just dive on in here and then we'll get Bill on here in a little bit and wrap things up. How's that sound?
April: Amazing. I'm very curious to talk about Kona because man, oh man, that was something.
Rich: All right.
Rich: Well, why don't we just start there?
April: Yeah, I think it was one of the most adventurous and dynamic Kona championships I've seen.
Rich: Oh, man.
April: Just mind -blowing. Other things were kind of blowing in the wind too. I'll just say that for for Christian.
Rich: Yeah, yeah.
Rich: Yeah, for sure. That was like one of the very first stories that really started. Well, actually, that's probably the second big story that blew up. The first story that blew up, it sounds like so many people got into the mix with jellyfish on that swim.
April: Oh, I know.
Rich: Coach K got one right to the face.
April: Oof.
Rich: sounds like a couple of the pros ended up getting in the mix with some box jellyfish. Box jellyfish, those are, I mean, people say,
April: That's terrifying.
Rich: felt like their faces were on fire. You know, Coach Gay called it, you know, he he felt like, you know, things weren't right. That's a major understatement. I bet you when you're out there, and your face is on fire, you're not even sure if you can go on.
April: Right.
Rich: That's gotta be pretty freaky.
April: Yeah, and just being in Kona in and of itself, it's already a super hot race. I can't imagine what that must have been like, especially midway through or getting towards the end of the day.
April: And he said that when water would hit his face, it felt like an iron. He was pressing an iron to his face.
Rich: Yeah.
April: I was, I was screaming inside because that just sounds so painful. I burned myself many times with an iron. And it's just awful. So to get hit with that repeatedly throughout the day, I'm so impressed that he stuck it out. I can imagine that there was probably some nausea. There was probably some so migraines, some things that he maybe didn't share with us that he was experiencing. But talk about true grit. That's impressive.
Rich: Yeah, for sure.
April: Gosh.
Rich: the The next big story was obviously on the bike and Christian Blumenfeld. I was watching that live and I was not ready for that.
April: No. There's rockets. Talk about road rocket right there.
Rich: me me never seen anybody throw up faster than that guy.
April: No.
Rich: I mean, like, what was it was a PTO race a couple months ago, and he was just running along and all of a sudden just is running can't even like, even like, stop.
April: I can't. Yeah. What a - I don't know. I don't know. He's tough as nails. He just is like, oh, just whatever. It's just another part of my day.
Rich: Well, I was listening to the commentators and it was, I mean, I think everyone was kind of expecting that he was just going to pull over, that that was going to be the end of it.
April: I thought so, yeah.
Rich: Um, not sure what the cause of that was, um, whether it was, you know, the saltwater or the, the bike position or the, my, my sense is it was probably the intensity because he was really pushing to keep up with, um, Sam, uh, Laidlaw.
April: Yeah. Blasting.
Rich: Um, Sam man, bike record, but man, did he pay for going that hard?
April: Hmm.
April: Hmm.
Rich: Right.
April: Yeah. I think that he had one of the most incredible bike performances, but it just really tanked him.
Rich: I mean,
April: And yeah, I, I was really rooting for him. Like I told you Christian was my number one, but I was like, Sam, I mean, he has kind of like a Cinderella story. He's only 24.
April: He just, at the impressiveness of his wins so far, you know, being the winner of Nice last year, and being a Frenchman, right? It just is kind of, it's,
April: I mean, this is the kind of stories that I really love is this ability. Um, cause I think he's going to come back stronger after this. I think he's learned a valuable lesson. He's very humble about it. And, uh, I just think there's a lot that he's going to capitalize with having this, I wouldn't even call it a setback. I think it's more of a stepping forward into becoming an even better athlete. So.
April: I don't know if you saw on his kit. I wanted to mention this, Rich. He has two sparrows, and I was looking at, like, what does that mean, traditionally, when you see sparrows? You see, like, people get the tattoo of the two sparrows together, and it has a lot of symbolism, and one of the symbols that represents is resilience and adaptability.
April: And I was like, I don't know if that's what he means with it, but I thought, wow, what a significant symbol to have on your kit when you go through a huge, a hit like that.
Rich: Huh.
April: Right.
Rich: I didn't know that. That's interesting.
April: Yeah.
Rich: Because there was a team Sparrow, S -P -A -E -R -O.
April: Oh, there we go.
Rich: Sparrow, like arrow, you know?
April: Yeah.
Rich: Huh. Huh. I didn't realize that about the Sparrow.
April: Yeah.
Rich: Learn something every day from you, April, I'm telling you.
April: Yeah, pretty cool. Yep. I might be just making it up though, Rich.
Rich: I'm also pretty gullible.
Rich: Well, so obviously, ah did not have Sam Laidlow on the podium. We did not have Christian Blumenfeldt on the podium. And another one of my picks, which was not Rudy Von Berg, but it was Matt Hanson, sorry, yeah, thank you, who did pretty well, but not on the podium.
April: Matt Hanson, my friend. Yeah.
Rich: So none of my folks were on the podium. Patrick Lange.
April: Yeah,
Rich: Course record time, 735 .53. Not a run record, but close. Magnus Deetleff, who you did right?
April: yeah I did good. I got one.
Rich: Nice job. ah Magnus Deetleff, 743 .39. I mean, eat eight hours used to be unbeatable, and now everybody is under Rudy Bombard, 746 exactly.
April: I know.
Rich: Local boy. Nice guy. So that's awesome. What a what a day. um um Other kind I mean, we gave a shout out to team agar, right?
April: Yes.
Rich: And, um, if anybody was following them, you know that they did not finish the bike, but they did get farther than anybody or farther than they've ever gotten before at COVID.
April: Mm -hmm.
Rich: Um, coach Kay was telling us, uh, what was an hour 40 something hour 42 on the swim. And they got to 92 miles on the bike before they just weren't going to make the cutoff.
April: Yeah.
Rich: So time is coming for sure.
April: Yeah. I really think their, their time is coming. Yes.
Rich: They're going to be on CBS tomorrow morning.
April: Yes.
Rich: We had the rock giving him a shout out.
April: Unbelievable. So cool. I know they deserved it.
Rich: Yeah. Awesome, awesome stuff. Cool. All right. So that's our Kona recap, I guess, huh?
April: Yeah, I think it's good. I mean, we highlighted notable, memorable things. And yeah, shout out to Patrick Lange for an incredible finish. And yeah, just awesome, awesome to see.
Rich: Yeah, we should have, he would have been an easy one to pick too, but but ah somehow, you know, just because he has two Iron Man world championships, and he hasn't won anything in a while, we neither one of us picked him.
April: Yeah.
April: Yeah, it was a stacked house.
April: So it's kind of, I think that's kind of the thing is we just kind of went with the gut a little bit there and saw where the chips fell.
Rich: Stacked house for sure.
April: Uh, I went with my gut with Christian and we both had an upset stomach.
April: So yeah, I still love him.
Rich: I both, I thought for sure he was going to be there too, but anyway.
April: He's just, I, I, I have mad respect for his ability to hang in there.
Rich: Yeah. Well, and he's such a big guy.
April: I know.
Rich: I mean, the fact that he can, he can run that as fast as he can blows my mind.
April: I know. So cool.
April: One of my favorite things, Rich, was watching Lionel's vlogs and seeing his Christian's ads peppered in there every now and
April: I was dying.
Rich: I missed that.
April: It was so, oh, you need to watch them.
Rich: Oh, that's funny.
April: they're so good. It almost made me want to head back to Norway because I felt so patriotic.
April: it It was amazing. Yeah. Highly recommend.
Rich: Oh, and the other thing that the coverage, which I thought was hilarious was you know So they' they've got the live coverage and they're covering, who are they covering coming in on the run?
Rich: Anyway, one of the lead men coming in on the run, coming into town and there was a crew of about four of our unicorns from TriDOT on the side of the LE drive.
Rich: dancing and whatnot. And um um i I can't remember, I guess it was Michael Lovato said something about what's up with the unicorns and Rini, who is a Tridot coach, and you know, kind of one of our, you know, our legend coaches,
April: Yes.
Rich: And it was doing the announcing, had to explain it to the other announcers what the whole trial, what the whole unicorn thing was and try it out. If you get a perfect training score, you get this unicorn badge that you've got a perfect execution on your, you know, on your rate on your training.
April: Yeah, it's like the best way to gamify your training. You get this really cool unicorn that says, hey, you did well. And then Mike Riley's voice.
Rich: Yeah.
April: That's the other part of it.
Rich: Yeah, congratulations. you got a unicorn.
April: Yeah.
Rich: Well, and so now have this mascot that we take to races, the unicorn, and we had four of them there. And Renny was explaining this whole thing. And anyway, it was just so proud to be a TRIDOC coach watching that and seeing brand and seeing Elizabeth James in the
April: Yeah.
April: Hmm. Yeah. I can't tell you like how, how proud I am to be associated with TriDot just because of all the amazing things that our folks are doing and the, the representation of being good people and wanting people to succeed.
April: I think that is the the core of TriDot and it's not just me saying it. I, I've experienced it over and over again. The fact that we're here together is a big part of that.
April: So.
Rich: For sure. For sure. All right. Well, you ready to get into the meat of the show?
April: Let's do it.
Rich: All right, let's do this. So, my friends, transition phase is here. Transition season is here. So, you know, watching the Ironman World Championship this weekend, I was reminded that the sun is setting on this season. And it is time that we get in front of you, because we're talking to our athletes about this. And, you know, as a sort of, and is our sort of public service message that as this triathlon season's coming to a close, you really want to start thinking about What is going to set you up for success next season? And know how to navigate this part of the season, how to make sure that you're taking it for the right reasons, you're taking it at the right time, you're thinking about the right duration of this transition phase, what to be doing, what not to be doing, et cetera. We're going to break that down for you. We've got a few questions we're going to work through. And we're both going to give you our answers to these questions as we work through this topic.
Rich: Now, before we get too far into this, I also want to announce that April and I are going to host a webinar later in the month of November. What did we say it was?
April: I think that's 17.
Rich: We're gonna shoot, was it the 17th? Okay, so I think we're going for, just taking a look at the calendar again, making sure 17th, that was a, oh no, that's a Sunday night.
Rich: I think we were gonna go for a, I thought we were going for a middle of the week.
April: Okay.
April: Oh, I apologize.
Rich: Hang on, we might need to edit that.
April: It's been a long day, my friend.
Rich: Let me just take a look and see what we were emailing here. I'm going to have to edit that little pop in here. ah No, you're good.
April: Sorry.
Rich: You're good. You're good. I just want to...
April: I don't know where the 17th came from.
April: my inbox.
Rich: I thought you said the 12th.
April: Yeah, that's what it was. It was the 12th.
Rich: Okay.
April: I was thinking seven for some reason.
Rich: We're good. We're good. We're good. So we're going to do it. Not on it. We're going to do it on a weekday. We're going to do it on November 12th, 6 to 7 p .m. Mountain Time. We are going to publish the the um webinar as an event on Facebook. We'll put a Zoom link in that. Be on the lookout. We'll put it in our show notes. We'll start promoting it. And ah ah please join us because we're going to go through this in a Q and &A fashion and probably go into more detail than we're going to go into tonight.
Rich: So, but for tonight, let's tee this up. I'm gonna tee up our very first question, April, and I'm gonna pitch it to you first, and then we we can I'll give you my two cents too. The first one, I'm gonna just tee this up. Why is it important to take a short break? Okay, April.
April: Yeah. Yeah. So I am experiencing this or have experienced this, uh, firsthand why it's important to take a short break. Training hard as we know is essential. We have a specific seasons. I don't know. I know that you and I agree. We don't like to talk or call it an off season because, um, it kind of gives the wrong connotation as to our.
April: our continued development but that doesn't mean that we should just completely deny a break and i think what people don't understand is that the real magic when we talk about growth happens during recovery and when you take a short break you really giving your muscles your brain You're giving all the essential functions that you're bringing to the table, you're giving it some time to rest and recover, which obviously reduces the risk of overuse or chronic stress. So I think there's two parts of this. Physically, obviously we're giving ourselves physically the ability to recover and then mentally
April: stepping back allows you to ref ref reflect and return with renewed motivation, which is where I'm at right now, which is so awesome because I feel like the fire has been relit because I did take a step away and gave myself permission from my coach to, um, the ability to really take a chill pill April, it's going to be okay. And I just feel so much better already.
April: Time off, yes.
Rich: Yeah, you're going to lose a little bit of fitness in there, but what you're going to gain in terms of recovery and all the things that you just mentioned are spot on.
Rich: Yeah, your body needs time to repair that micro damage that's been caused by those intense workouts. Your mind needs a chance to rejuvenate and your nervous system needs time to just come down a little bit, right?
Rich: I mean, just think about the stress that comes from trying to fit everything in, right? Just trying to fit in the workouts, let alone you the training stress itself. This is a chance to – I don't have to be over -committed.
Rich: This is a chance to reconnect with friends that maybe you haven't had time for or events that you haven't had time for or doing something fun and silly that you haven't had time for.
April: Yes.
April: I can practice my dad jokes now.
Rich: Practice your dad jokes and you can lay one on me anytime you need to here, or maybe we save it at the end.
April: Yeah, for sure.
Rich: All right. Great, great answer. Great discussion. April, when do you think is the right time to take that break?
April: So I do think that it does align with your training schedule and as far as what your goals are for the year. So I am a big believer in strategic planning and mastering schedule, right? So I do take a look at what what i what are my goals for 2025? When are the key races that I want to make sure that I'm ready and peaked to train for?
April: and then look for the sweet spot in between those races or in between those seasons to know when to take my reset. So right now it's perfect. I have finished my last race in September and I knew that my body was definitely showing signs of needing a complete time away from triathlon training.
April: And, um, I think it's done wonders for me, uh, with my attitude and also my cortisol levels and my, uh, ability to recover. Right. So I think that it really depends on your schedule. So if you're, if you have a later in the year, uh, race, larger race, a race that's coming up, kind of looking but at what that entails leading into.
April: And then after, what is the plan for you to be able to take the time off?
Rich: Yeah, that's great. Yeah, like you said, your last race could be Ironman Arizona, you know, in a few weeks, right?
April: Yep.
Rich: Your last race could have been in August.
April: Right.
Rich: We don't know, right? the The other thing to think about is like, what is your, and this is a great time to like start to tie this in, start to think about this. What is your, what are your goals for next year?
April: Mm hmm.
Rich: What is it that you, how do you want to grow as an athlete? How do you want to grow as a human? But how do you want to grow as an athlete? And remind yourself that growing as an athlete doesn't have to mean faster, farther, you know, any of those things.
Rich: It could be whatever you
April: Yeah. Or increasing your distance. Yeah. Like you said, like it doesn't have to be that or trying a new thing, like an ultra running or, uh, mountain bike. I'm thinking about maybe a a long distance mountain bike race, like eventually. So those things too, right? So.
Rich: Totally. and Figure out what those are. What are the things that are going to inspire you first to feel like you're really getting a meaningful relationship out of this sport? Obviously, it's in your value somewhere that you're doing this, but you must crave fitness and health and all of those things or goals. It's touching you in some way. Tap into that.
Rich: The point is, when is your A race going to be next year? Are you going to have two races? Are you going to have a big race at the beginning of the season and at the end of the season? Or just at the beginning of the season and then the rest of the season is going to be pretty low key? Or is your big race next year going to be at the end of the season?
Rich: The reason for thinking about that is you want to set yourself up with the timing of this break to get into a really good development phase, multiple months of development phase,
Rich: But if your last race was August and you took your break in September, you can't train cycle after cycle after cycle, straight nonstop until next November, right?
Rich: But if you're, if you have like an A race in May, let's say like you have Chattanooga 70 .3 or Oceanside or something, or you know, Galveston or something like that, early season, right?
April: Yeah, early. Mm hmm.
Rich: The earlier you can take this break and get back into your development cycle, let's say like November, December, latest January to get ready for that early season, the better. But if you also have a late season race, you might need a early spring, rest again to really, you know, to really recover and get ready for that late season race. So think about, you know, kind of like five -month blocks of buildup and performance, you know, development, but with an occasional one of these breaks. So the next question is how long to take it? So April, talk about your experience in this, and I'll share some of my my thoughts too.
April: So this is the first time I've actually yeah yeah taken and a considerable time if you will. so Let me caveat that. I did have a deployment that came up after my Ironman Alaska that forced a total break from triathlon, I was chomping at the bit. like as soon as I get back and I kind of went full bore and didn't take a break. So I was from August of 2023, all the way up to about two and a half weeks ago, just going full bore. Right. So and I'm very lucky I didn't get injured. I'm also like, didn't wasn't immune compromised, thankfully, but
April: I don't recommend that. So again, a perfect case study, if you will, of what not to do.
Rich: Perfect.
April: But for me, i it was a little daunting when we first talked about what the reset time frame should look like. But my heart rate variability really kind of painted a picture over time that, hey, this is This is you're stressed, you're stressed for a long period of time. So you really need to give yourself the opportunity to recover. So we plan on three weeks.
April: Um, and there were like one or two couple workouts in there, but it was truly a reset for me. Um, I'm focused on mobility. I focused on my sleep and, uh, my nutrition and just really gave myself the opportunity to recover.
April: And I, I came back, my HRV doubled. I was consistently hitting eight, eight and a half hours of sleep.
Rich: Thank you.
April: And it just felt, I felt like a new person. So I think is a little bit individual as far as how much time is needed, but I would say anywhere from a week to maybe even four weeks if there's a significant need. So it really depends on the situation, but yeah, I am and aware of that now.
Rich: Yeah, that's awesome. And the one thing that, you know, I think is also key here is that bringing down that stress level, you talked about your cortisol level, right?
Rich: It would surprise you perhaps to realize that when you're highly stressed, your body is burning more carbohydrate than it normally does, which means that you're probably craving carbohydrate more than you.
April: Yep.
April: Have you been watching me eat this Halloween candy? Dang it! I feel judged. No, I'm just kidding.
Rich: Not at all, not at all. But I guess my my point is is that by recovering, by doing this reset, getting that stress level down again, you're resetting your whole system to be more healthy.
April: The whole system
Rich: Now you're now able to you really pay attention, maybe have a little more time in your hands to really focus on you getting into some good nutrition habits. right? During this period, too, it's a really good time to pick up a really good habit, that otherwise, it's just too daunting to try to pick up that habit and do all the other things that you need to do, right?
April: Yes. Competing. Yep.
Rich: This is your opportunity. um Take two to four weeks, it's ideal, you won't lose that much fitness, and you'll, you'll, and you don't want to, you don't want to go too much beyond that, because the, you can really become, it could be habit forming, too.
April: Yeah.
April: Right. You can follow fall out of your good habits that you created becoming a triathlete, living the triathlete lifestyle.
Rich: Yeah.
April: That's easy. Yeah.
Rich: All right. How about this? What to do and what not to do during this reset period, April? Your your thoughts?
April: Yes, I do want to just throw back to one thing that you said that I thought was genius is that understanding that the body is is functioning altogether. think of all the different systems, the digestive system, the respiratory system, the muscular system. That's how it's explained in a medical way, but all these things function together.
April: Like the brain in lungs and the digestive system the nervous system, they're all working together to function as a human being. So understanding that your digestion is affecting your sleep.
April: Your sleep is affecting your neurological pathways, your ability to remember things, understanding that your your body works as an entire cohesive system. And if we pay attention to that and honor that, we can avoid a lot of these things that cause breakdowns.
April: breakdowns in how we perform, even how we show up for one another, right? So that's the other thing about this is, it's not just impacting your performance, when you're over trained and stressed, it impacts your relationships, it impacts how you perform at work, like it just becomes so almost all consuming.
April: And it has that ability and that's why people I think truly get burned out and don't want to come back to it. And I think that's an important thing to remember is that this is a lifestyle. I really believe in longevity in this sport. And if you want to stick around, you have to be able to give yourself some time away from it too.
Rich: another quotable moment by Coach April Spildy. Love that. Awesome.
April: So what not to do, Coach Rich? I would say all the things that we said you shouldn't do. Go full, all consumed, never giving yourself a break, ignoring your, I would say thing that I really learned is the importance and I'm still working through the process of getting blood work done, but the importance of actually taking the time to get checked out too.
April: I know a lot of people probably don't like going to the doctor, but I mean, this is taxing.
Rich: Yeah.
April: It's one of those things where you want to be checking in. If you're losing your appetite and you know you've been training for hours and hours and your volume is increasing and you don't have an appetite, that's an indicator.
April: Something's wrong. If you're not able to get that seven to eight to nine, 10 hours of sleep based on how hard you're going, something's wrong. So pay attention.
April: Don't.
Rich: Do lots of sleep during this period.
April: Yeah, don't allow yourself to fall into that trap.
April: Yes.
Rich: Do yoga, do walking, do leisurely swimming, do things that are are just fun.
April: Yeah.
Rich: maybe you're moving, but you obligated to do it.
April: Right. Yeah. Peter and my, my husband and I, we, uh, during the reset, we were taking more walks together, which just happened naturally, um, because we have more time. So we have more quality time together. So we would go for a walk after dinner and enjoy the, the fall leaves and just being in each other's company. I'm like, well, this is an added benefit.
Rich: Right? Yeah, paying attention to those relationships that, you know, maybe, and you don't always give everything to because you're, you know, also giving to yourself.
April: Yes.
Rich: Yeah, training all the time.
Rich: Well, just like we are doing right now, reflection and envisioning is a great thing to do this time of year. You know, this is a good chance to take stock of, you know, all of the things that you learned from this past season and start to dream about next season. You know, what went well? What could be improved? Envision the goals for next year. Again, doesn't have to be faster or longer. It can be just having more fun. It can be you know, I don't know, joining a club, joining, you know, getting a coach, I don't know. But, but process and the process of reflection really helps setting more informed and achievable goals too. So April, your thoughts on reflection and envisioning, not that, not that you would have any thoughts in this, in this space.
April: Um, I think reflection is one of the most important tools that an athlete, a human being can utilize to not only capture their goals, but also capture their current state. Um, what are the things that they're doing, whether or not they are aligning with that true vision that they had. Um, reflection is ah the kind of the honest broker in whether or not you're having that relationship with your goals.
April: If you're saying that you want to do something big, if you're saying that you want to accomplish something magnificent, but you don't have that relationship of reflection and checking in and keeping it real, it's more than likely not going to come to fruition. It's very much driven off of how much time and effort you're going to put into actually looking at where you're at and reflecting on how you can be better.
Rich: Wow, nice. I knew that that was perfect for you.
Rich: You get me. Yeah, this is your space. Folks, if you want to talk to somebody about getting your values and your mission and your goals aligned, and April, Coach April is your gal. Folks,
Rich: Taking a few weeks to reset and recover is a strategic move that's going to ensure you come back stronger, both physically and mentally. Embrace this downtime as an integral part of your training cycle.
Rich: Don't think of this as off -season. Think of this as intentional training.
April: Mm.
Rich: Your future self is going to thank you.
Rich: April, that was awesome. Let's get Bill in here right now. And let's talk to that man. Let's find out how Spain went. And, and then we will, we'll close things out.
Rich: All right.
April: I got one more thing for you, Rich, real quick.
Rich: Oh, yeah, yeah, yeah, yeah.
April: One more thing, one more thing.
Rich: Bring it.
April: Okay. So it snowed here the other day. We got our first snow, uh, in Colorado Springs.
Rich: Uh -huh.
Rich: Yep.
April: And I want to ask you, sorry, I got to pull it up. I just dropped it. We'll have to do that.
Rich: We got that.
April: But, um, I want to ask you, um what do you get when you cross a vampire and a snowman?
Rich: Yeah.
Rich: Red snow, maybe. I know. What?
April: Frostbite.
Rich: That's great.
April: Thank you.
Rich: Awesome folks.
April: I had to match your Halloween themed joke from last week, so...
Rich: Yes, well, thank you for that. And for those of you who are listening, I hope you had a wonderful Thanksgiving. Again, don't miss our webinar. Keep an eye out for that. We're going to talk more about that. We're going to push that out and publish it. Please join us for that and do this Q and with us. The next three weeks are going to be subsequent on this kind of on this same theme, but we're going to be going into different parts of this.
Rich: we've got next week, we're going to talk, be breaking down your strategy, how to, you know, do your own personal athlete SWOT analysis, set your priorities, identify your risks, identify your commitments.
Rich: The month or the week after that, we're going to talk about your plan, how to put together your A race, camps, pool school, training blocks, we're going to hit all that.
April: Heck yeah.
Rich: And then the last week of the month, we're going to hit how to create habits for success.
April: Yes.
Rich: And um oh, man, wait for April to shine on that one. April, it's been a blast as always. Folks, thanks for joining.
Rich: Thanks for listening this week. Be sure to follow us at 303 Endurance. And April, where can people follow you?
April: Uh, they can follow me at April underscore Spildy that's S P I L D E on Instagram. I'm on Facebook. Same. Um, yeah, hit me up.
Rich: You're not gonna, you're not gonna have a hard time finding her. Go to iTunes, give us a reading and comment. We appreciate that. Please subscribe to the 303 newsletter that's coming out very shortly. We really appreciate you and it. Stay tuned, train informed and enjoy the endurance journey.
