Become a Creator today!Start creating today - Share your story with the world!
Start for free
00:00:00
00:00:01
Climbing - A Game of Gear Inches
8 Plays3 months ago
#499 Climb Part 2 - A Game of Gear Inches
Welcome to Episode #499 of the 303 Endurance Podcast. We're your hosts Coaches Rich Soares and April Spilde. Thanks for joining us for another week of news, coaching tips and discussion.
July is bike climbing month here in the front range. Pikes Peak climb last weekend and this weekend we have two iconic events with serious climbs - Saturday is the Triple Bypass Ride with 10,800 and 118 miles and Sunday is the Boulder Peak triathlon with 3 miles of 10%.
Show Sponsor: UCAN
UCAN created LIVSTEADY as an alternative to sugar based nutrition products. LIVSTEADY was purposefully designed to work with your body, delivering long-lasting energy you can feel. Whether UCAN Energy Powders, Bars or Gels, LIVSTEADY's unique time-release profile allows your body to access energy consistently throughout the day, unlocking your natural ability to finish stronger and recover more quickly!
In Today's Show
-
Announcements and News
-
Ask A Coach: How to improve my climbing?
-
Get Gritty Tip: The Four Agreements
-
TriDot Workout of the Week: FTP
-
Fun Segment: Triple Bypass Trivia!
Announcements and News:
Our Announcements are supported by VESPA Power today.
Vespa Power Endurance helps you tap into steady, clean energy—so you stay strong, focused, and in the zone longer. Vespa is not fuel, but a metabolic catalyst that shifts your body to use more fat and less glycogen as your fuel source. Vespa comes in CV-25, Junior and Concentrate.
Less sugar. Higher performance. Faster recovery.
Home of Vespa Power Products | Optimizing Your Fat Metabolism
Use discount code - 303endurance20
TriDot Pool School July 26-27. https://www.tridotpoolschool.com/component/eventbooking/pool-school/tridot-pool-school-20250726-844-986-401-167-857/94?Itemid=762
Ask A Coach Sponsor: G2G Endurance
Your watch gives you data. But does your training plan know what to do with it? Ours does. Grit2Greatness Endurance Coaching has partnered with TriDot to deliver custom workouts powered by cutting-edge analytics. You bring the sweat, we’ll bring the smarts. Start with a free 2-week trial, then keep building for only $14.99/month. We have our sign-up links waiting for you in the show notes—click one and let’s geek out on your progress.
Website - Grit2Greatness Endurance Coaching
Facebook page @grit2greatnessendurance
Coach April Spilde
April.spilde@tridot.com
TriDot Signup - https://app.tridot.com/onboard/sign-up/aprilspilde
RunDot Signup - https://app.rundot.com/onboard/sign-up/aprilspilde
Coach Rich Soares
Rich.soares@tridot.com
TriDot Signup - https://app.tridot.com/onboard/sign-up/richsoares
Ru
Recommended
Transcript
Introduction and Episode Preview
00:00:00
Speaker
Welcome everybody to your 303 Endurance Podcast.
00:00:03
Speaker
Aloha everybody, get ready for your 303 Endurance Podcast.
00:00:07
Speaker
Woo!
00:00:20
Speaker
Welcome to episode 499 of the 303 Endurance Podcast.
00:00:24
Speaker
We're your hosts, coaches Rich Soares and April Spilde.
00:00:27
Speaker
Thanks for joining us for another week of news, coaching tips, and discussion.
00:00:31
Speaker
July is bike climbing month here in the Front Range.
00:00:34
Speaker
Pike's Peak Climb last weekend, everyone.
00:00:36
Speaker
And this weekend, we are looking at two iconic events with serious bike climbs.
00:00:42
Speaker
Saturday is the Notorious Bike Climbs.
00:00:45
Speaker
triple bypass ride with 10,800 feet of climbing 118 miles.
00:00:51
Speaker
And Sunday is the Boulder Peak Triathlon with old stage hill, uh, which has three miles of around 10%.
00:00:58
Speaker
Uh, April, I know that you've got some climbing in your legs.
00:01:01
Speaker
Uh, are you ready to do some more climbing this weekend?
00:01:04
Speaker
Rich, you must hate me, man.
00:01:08
Speaker
I did not register you for the boulder piece.
00:01:10
Speaker
That's right.
00:01:11
Speaker
That's right.
00:01:11
Speaker
That's right.
00:01:12
Speaker
My legs just recovered from last week's Pikes Peak Climb, but what the hell?
00:01:18
Speaker
Of course I'm ready for more.
00:01:20
Speaker
That's awesome.
00:01:22
Speaker
Well, good.
00:01:22
Speaker
I'm glad that you're ready.
00:01:23
Speaker
I'm ready.
00:01:24
Speaker
We've got a great
Sponsor Highlight: Generation UCAN
00:01:25
Speaker
show.
00:01:25
Speaker
I have some, I've been doing the Boulder.
00:01:28
Speaker
I was going back through my Athlinks account.
00:01:32
Speaker
I have been doing the Boulder Peak Triathlon.
00:01:35
Speaker
My first time doing it was 2008.
00:01:38
Speaker
Get out.
00:01:39
Speaker
That's when I joined the Air Force.
00:01:42
Speaker
Oh, really?
00:01:43
Speaker
No kidding.
00:01:44
Speaker
Well, that's cool.
00:01:45
Speaker
So I brought, I haven't found all of my shirts, but I have a stack of race shirts from the Boulder Peak.
00:01:55
Speaker
And we're going to go through those a little later, as well as some trivia about the Boulder Peak.
00:01:59
Speaker
There's some facts that people will blow people's mind.
00:02:01
Speaker
I guarantee.
00:02:02
Speaker
Oh, I can't wait to hear about that.
00:02:04
Speaker
Okay.
00:02:05
Speaker
Yeah.
00:02:05
Speaker
So we got a big show.
00:02:07
Speaker
Let's get into it.
00:02:07
Speaker
We've got to first give a shout out to our show sponsor, Generation UCAN.
00:02:11
Speaker
UCAN created Live Steady as an alternative to sugar-based nutrition products.
00:02:16
Speaker
Live Steady was purposely designed to work with your body, delivering long-lasting energy that you can feel.
00:02:21
Speaker
Whether it's UCAN Energy Powders Bars or Gels, Liv Steady's unique time release profile allows your body to access energy consistently throughout your bike climb, unlocking your natural ability to finish stronger and recover more quickly.
00:02:36
Speaker
Over to you, April.
Show Announcements and Tour de France Updates
00:02:38
Speaker
Nice, Rich.
00:02:39
Speaker
Well, in today's show, we have our announcements and news.
00:02:42
Speaker
I know Coach Rich is going to bring in some Tour de France updates.
00:02:46
Speaker
I'm looking forward to that.
00:02:48
Speaker
We have our Ask a Coach, which is how to improve...
00:02:52
Speaker
My climbing.
00:02:54
Speaker
I know that's for everybody, but I'm asking too, how to improve my climbing.
00:02:58
Speaker
We have our Get Grady tip, which is all about a beloved book called The Four Agreements by Don Miguel Ruiz.
00:03:07
Speaker
And we are going to cover that because I think it is very relevant to all the things that we have going on in our life.
00:03:13
Speaker
It's just a good reminder to bring us back to center.
00:03:17
Speaker
So we're going to talk about that.
00:03:18
Speaker
We have our tryout workout of the week, which is our functional threshold power.
00:03:22
Speaker
Can't wait to bring that in, Coach Rich.
00:03:26
Speaker
Actually, I have my FTP test next week.
00:03:29
Speaker
I'm really actually really looking forward to it.
00:03:31
Speaker
And then our fun segment, we got some trivia.
00:03:34
Speaker
Rich is going to be throwing out the Boulder Peak try and I'm going to be bringing in some triple bypass.
00:03:40
Speaker
So we got lots and lots to talk about here.
Try Not Pool School Event Announcement
00:03:43
Speaker
Awesome.
00:03:44
Speaker
Okay.
00:03:44
Speaker
So the, the thing that I'm most excited about April is we've got try not pool school coming up on July 26th through the 27th down in Colorado Springs.
00:03:55
Speaker
This is like, I know that we talk about this cause you know, we are, we are pool school coaches and it's really exciting to us, but it is really exciting to our athletes that have gone through this.
00:04:07
Speaker
I, I,
00:04:08
Speaker
I think everybody who has gone through one of these pool schools has come out the other side like really glad that they did this.
00:04:14
Speaker
Agreed.
00:04:15
Speaker
And it's fun to be over in this neck of the woods because there's a lot to do in Colorado Springs.
00:04:20
Speaker
Aside from pool school, you've got the Garden of the Gods.
00:04:23
Speaker
You've got some really great restaurants and places to hang out.
00:04:26
Speaker
You're going to be hanging out with us.
00:04:27
Speaker
So it is a premier place to come and learn and just be around positive vibes, beautiful scenery.
00:04:36
Speaker
Can't say enough that this is one of those experiences you don't want to miss out on.
00:04:41
Speaker
And I hope this year you can make it to the Garden of the Gods hike the morning.
00:04:46
Speaker
Yes.
00:04:47
Speaker
On Saturday morning.
Rich's Tour de France Fantasy Team Experience
00:04:49
Speaker
Oh, I think that would be great.
00:04:50
Speaker
The group hike, you know, we got to have a group hike.
00:04:53
Speaker
Cool.
00:04:54
Speaker
All right.
00:04:54
Speaker
Well, so April, you said I was going to talk about the Tour de France and guess what?
00:04:58
Speaker
I am, I am, but not in the way that you might expect.
00:05:02
Speaker
I am going to cover this simply from my book.
00:05:06
Speaker
fantasy and how my fantasy team is doing.
00:05:10
Speaker
Okay.
00:05:11
Speaker
All right.
00:05:11
Speaker
So you're ready to hear where I'm sitting here.
00:05:15
Speaker
This is so fun.
00:05:15
Speaker
Yes, I would love to hear.
00:05:17
Speaker
So if you haven't done this, it's kind of cool.
00:05:20
Speaker
The Tour de France has an app.
00:05:23
Speaker
And in the app, it's got a fantasy team you can pick and you have a budget and you pick your eight riders or I think it's eight riders.
00:05:32
Speaker
And yes.
00:05:33
Speaker
And then, you know, basically, so you pick a general classification rider, you know, one of the GC contenders, you pick a sprinter, you pick a climber, and then you pick some all-rounders and you run out of money pretty fast, especially if you want to get top talent.
00:05:51
Speaker
Like if you want to,
00:05:52
Speaker
You can pick whoever you want.
00:05:53
Speaker
Well, Tati Pogaccia is my general contender, my GC contender.
00:05:59
Speaker
Bimium Gourmet is my sprinter.
00:06:03
Speaker
And Matthew Jorgensen is my climber.
00:06:08
Speaker
And quite frankly, I'm kind of kicking some ass.
00:06:13
Speaker
Tati won again today at stage seven, 309 points.
00:06:16
Speaker
Bimium Gourmet, 34 points.
00:06:20
Speaker
Jorgensen 125.
00:06:23
Speaker
And oh, man, everybody scored.
00:06:26
Speaker
Almost everybody scored today.
00:06:27
Speaker
That is cool.
00:06:29
Speaker
But what's funny is, get this.
00:06:31
Speaker
I am in, would you like to know what place I am in?
00:06:34
Speaker
Yes.
00:06:36
Speaker
I am 94,440th place.
00:06:40
Speaker
Congratulations.
00:06:41
Speaker
Oh, wow.
00:06:44
Speaker
Wow.
00:06:44
Speaker
You said Lauren also was doing it.
00:06:46
Speaker
Where's she at?
00:06:47
Speaker
I think she's more like around 50,000.
00:06:50
Speaker
Okay.
00:06:50
Speaker
Or so.
00:06:52
Speaker
But yeah, it's been kind of fun.
00:06:54
Speaker
It's kind of, you know, I mean, I'd do this over fantasy football.
00:06:59
Speaker
Oh, yes.
00:07:00
Speaker
I think this is a good investment of your time and resources over other things, for sure.
00:07:07
Speaker
Yeah, I think it's like, I'm really afraid to do like rankings and stuff like that just because, you know, this is like old news in no time.
00:07:14
Speaker
But today, stage seven, ha ha, Tidy Pogaccia is in first place, which is awesome because that's my guy.
00:07:23
Speaker
That's all that you're going to get for the Tour de France.
00:07:26
Speaker
I'm not going to go into all this stuff.
00:07:28
Speaker
That was great.
00:07:28
Speaker
That was absolutely perfect, Rich.
00:07:31
Speaker
If you want to follow the Tour de France, go to Peacock.
00:07:34
Speaker
All right.
00:07:35
Speaker
That bleeds us into... Yeah, our Ask a Coach.
00:07:39
Speaker
Absolutely.
Climbing Gear Tips and Advice
00:07:41
Speaker
We are about to talk about, get into how to be a better climber.
00:07:47
Speaker
Let's bring in our sponsor for our Ask a Coach section, and that is Grit to Greatness Endurance Coaching.
00:07:53
Speaker
So your watch gives you data, but does your training plan know what to do with it?
00:07:57
Speaker
Ours does.
00:07:59
Speaker
Grit to Greatness Endurance Coaching has partnered with TriDot Triathlon Training to deliver custom workouts powered by cutting edge analytics.
00:08:07
Speaker
That means what Rich sees on his platform is not the same as what I see.
00:08:11
Speaker
It's not a cookie cutter plan.
00:08:13
Speaker
It is literally developed for you to get the best out of you at the optimal time.
00:08:20
Speaker
You bring the sweat.
00:08:21
Speaker
We'll bring the smarts.
00:08:22
Speaker
You can start with a free two week trial, then keep building from there.
00:08:27
Speaker
at only as low as $14.99 a month.
00:08:31
Speaker
We have our signup links waiting for you in the show notes.
00:08:34
Speaker
You can click one and we can geek out together on your progress.
00:08:38
Speaker
So go check it out, folks.
00:08:40
Speaker
We want to help you get started today.
00:08:42
Speaker
Yeah.
00:08:42
Speaker
And we get these inquiries, you know, more and more often.
00:08:46
Speaker
And we love just talking to people and helping them find, you know, kind of what works for them.
00:08:51
Speaker
For some people, they are looking for coaching.
00:08:53
Speaker
For some people that are not, they're just looking for a plan and getting set up is kind of the key and, you know,
00:08:59
Speaker
Um, you know, kind of getting your, your head around the program and, and how to make the most of it.
00:09:04
Speaker
And that's what we're here for to help you, help you be successful.
00:09:07
Speaker
And, you know, Hey, if you're in the area, you come train with us.
00:09:10
Speaker
Hey, if you're in the area in a couple of weeks, come to a try.pool school.
00:09:14
Speaker
Nice one coach.
00:09:15
Speaker
Yeah.
00:09:17
Speaker
Um, all right.
00:09:18
Speaker
So we're going to talk about what gearing do I need for what percent climb?
00:09:25
Speaker
So I get this, you know, we talked about this last week, April, this was a perfect, this is actually perfectly timed because, you know, I think we found that your, your cassette and chain ring combination probably isn't ideal for that kind of climbing.
00:09:41
Speaker
Those are steep grades.
00:09:44
Speaker
And, um,
00:09:45
Speaker
And you know, if it's one thing to have a steep grade like that over a short period, but if you've got a steep grade like that for a while and you're riding it like 50 RPMs, that gets to be pretty beautiful pretty fast, right?
00:09:57
Speaker
Yes.
00:09:57
Speaker
So when the road tilts upwards, smart gearing can make or break your climb.
00:10:04
Speaker
So whether you're grinding up a 5% incline or crawling up a brutal 15%, choosing the right gears is key to a maintaining efficient cadence.
00:10:15
Speaker
ideally around 80 RPMs, which is going to be really hard to do when you get into those higher, of course, you're not going to get that kind of RPMs at higher gear or higher grades.
00:10:26
Speaker
But what I wanted to do is just kind of really just share one concept.
00:10:30
Speaker
And we're not going to get into exact gears and ratios.
00:10:34
Speaker
We're going to talk a little bit about gear inches.
00:10:37
Speaker
Gear inches represent how far your bike chain travels with one pedal revolution.
00:10:44
Speaker
Lower gear inches equal easier pedaling, perfect for steep climbs.
00:10:49
Speaker
And the reverse is also true.
00:10:52
Speaker
So for example, if you're trying to hold 80 RPMs in a 5% climb, you basically need 72 and a half gear inches.
00:11:03
Speaker
And you'll see as you start to increase the gradient, hear how that gear inches comes down.
00:11:13
Speaker
Um, from 5%, 5% at 72 and a half,
Insights from The Four Agreements Book
00:11:18
Speaker
6%, 67, 7%, 61 and a half, 8%, 56 gear inches.
00:11:24
Speaker
So you can see it just kind of goes up exponentially until, or goes down, uh, pretty fast as the, uh, percent goes up.
00:11:32
Speaker
Mm-hmm.
00:11:33
Speaker
you get up into the 14%, now you're looking at 23 gear inches or 15%, 20 gear inches.
00:11:40
Speaker
And to do that, you really need to get closer and closer to a one-to-one ratio between your front chain ring and your rear cassette.
00:11:50
Speaker
So for example, to achieve that 20 gear inches at 15%, you would need, for example, a 34 tooth on the front and a 31 tooth on the back.
00:12:02
Speaker
Um, so there's going to be a little chart in here that we put together as a takeaway.
00:12:06
Speaker
So just come, uh, check if you're going to come check out the show notes, come check this out and, um, and, uh, get yourself a little bit of an education.
00:12:15
Speaker
So bigger, uh, bigger picture here, uh, takeaway tips, lower gear inches help maintain cadence on steeper grades, a compact cassette, uh, with a, uh, 34, um, tooth on the front.
00:12:29
Speaker
So it's a 3450 tooth.
00:12:33
Speaker
two chain ring front paired with a wide range cassette up to 31 teeth or 32 teeth on the back can get you the flexibility to get most of those tough climbs.
00:12:45
Speaker
Gradients above 12%, consider a granny gear setup or even a one by drivetrain with a wide range cassette.
00:12:54
Speaker
And there you go.
00:12:55
Speaker
There's your get, well, that's not your get gritty tip.
00:12:59
Speaker
That's your action this week.
00:13:02
Speaker
Wow, Rich, this is so, so helpful.
00:13:06
Speaker
I'm sure there are a lot of people, including myself, that have not looked at this and put that together.
00:13:12
Speaker
So thank you for doing the work to make this comprehensible.
00:13:16
Speaker
I feel like a lot of people look at these numbers and they're like, what the heck does that mean?
00:13:22
Speaker
The way you explained that really helped me with understanding the importance of knowing the front and the back and the range that you want to work within dependent upon the different
00:13:30
Speaker
things that you're demanding of your bike.
00:13:32
Speaker
So this is only going to help those if they want to get that extra edge.
00:13:38
Speaker
Yeah.
00:13:38
Speaker
The gear inch concept kind of really does, I think, help translate it.
00:13:45
Speaker
Yes.
00:13:46
Speaker
Yeah.
00:13:46
Speaker
That's very well.
00:13:48
Speaker
Well done.
00:13:50
Speaker
All right.
00:13:50
Speaker
I think that's kind of perfect for our get ready as we continue to expand our minds, as we continue to hone our resilience and
00:13:59
Speaker
I want to share with you one of my absolute favorite books.
00:14:02
Speaker
It's a very short read, but it is unbelievably life changing if you learn how to apply these agreements.
00:14:10
Speaker
And one thing I love about it is you're not just looking at these four different agreements as reminders, they're contracts, contracts.
00:14:19
Speaker
You're making contracts with yourself to honor your behavior, honor your values, and honor your character.
00:14:28
Speaker
So what we're going to talk about is how we can use these contracts to
00:14:33
Speaker
to increase our resilience, to increase our promise keeping and how we continue to be better leaders.
00:14:40
Speaker
Not only are the people that we are in, you know, have the coach, right.
00:14:45
Speaker
And have that sphere of influence, but also self mastery, self leadership.
00:14:50
Speaker
So the first, um,
00:14:53
Speaker
agreement is being impeccable with your word.
00:14:57
Speaker
Your words create your reality.
00:14:59
Speaker
In triathlon, this means speaking positively to yourself and others.
00:15:04
Speaker
When you talk about your abilities, your goals, your progress, choose words that empower and uplift.
00:15:11
Speaker
If you say, I can do this,
00:15:14
Speaker
You're setting yourself up for success.
00:15:16
Speaker
But if you're telling yourself, I'll never get faster, this is too hard, you're literally building mental barriers or putting in these bricks of limitations.
00:15:26
Speaker
So you want to choose words that propel you forward.
00:15:29
Speaker
This next one is probably my absolute favorite.
00:15:32
Speaker
It's one of them for a people pleaser like me who can really experience success.
00:15:40
Speaker
some questions as to whether or not I'm coming across clearly or people's opinions, right?
00:15:45
Speaker
I take this one to heart.
00:15:47
Speaker
Don't take anything personally.
00:15:49
Speaker
People's opinions and reactions are often a reflection of them, not you.
00:15:54
Speaker
You're looking at your, everybody's looking through their own filter, Rich.
00:15:57
Speaker
Would you agree with that?
00:16:00
Speaker
Oh, absolutely.
00:16:02
Speaker
I think they're, I mean, and we're obviously our own worst critic.
00:16:07
Speaker
Absolutely.
00:16:08
Speaker
Yes.
00:16:09
Speaker
How many times have you like ruminated on the same thing over and over and wished, man, I should have said this or I should have done that.
00:16:16
Speaker
Or I hope they met.
00:16:18
Speaker
I hope they didn't mean that.
00:16:19
Speaker
Or you put your own spin on it, whether it's good, bad, up or down.
00:16:24
Speaker
Right.
00:16:25
Speaker
10 times a day easily.
00:16:27
Speaker
Mm hmm.
00:16:28
Speaker
Well, this obviously wears you out and in triathlon, you're going to face setbacks, challenges, even criticism.
00:16:38
Speaker
Um, whether it's a tough race, a hard workout, or someone questioning you or your pace or what you're wearing or why you have that set up, why do you have that chain ring on the front?
00:16:48
Speaker
Um, but remember it's not about you.
00:16:52
Speaker
Their words and actions are influenced by their own journey.
00:16:54
Speaker
They're looking at you through their own lens and comparing
00:16:57
Speaker
based on their own experience.
00:17:00
Speaker
So instead of letting it derail you, I want you to stay focused on your own path, goals, and growth.
00:17:05
Speaker
If you need to ask yourself, what's one thing I can do to change my view of this, to find something positive, to go after something that can help me learn and grow versus staying in that negative spiral.
00:17:18
Speaker
The third thing, or the third agreement is
00:17:21
Speaker
is don't make assumptions.
00:17:22
Speaker
Assumptions are absolutely the shortcuts, right?
00:17:26
Speaker
We often create stories in our minds about what others think of us or what we think is happening, whether that's in a race or a workout or it's in our everyday life.
00:17:36
Speaker
We try to take shortcuts.
00:17:39
Speaker
by making assumptions.
00:17:41
Speaker
But assumptions only hold us back.
00:17:43
Speaker
They don't give us all the information.
00:17:46
Speaker
Instead, you want to ask questions, stay curious, seek clarity, and keep an open mind.
00:17:52
Speaker
Don't assume you know the outcome of a race, of a workout, or even a situation that you think went horribly wrong.
00:18:01
Speaker
Focus on instead the process and not the assumptions that can be made about a situation.
00:18:07
Speaker
And then we have the final fourth agreement, which is always do your best.
00:18:13
Speaker
I'm sure that a lot of people extend the benefit of the doubt to those that they work with, those that they get to serve alongside or lead.
00:18:20
Speaker
But do you extend that same simple grace to yourself?
00:18:25
Speaker
Do you give yourself a benefit?
00:18:27
Speaker
This one's simple but powerful.
00:18:29
Speaker
Give everything you have in each moment, whether it's an interval, long ride or an intense swim.
00:18:35
Speaker
Always give your best effort.
00:18:36
Speaker
Rich, that might be 50%.
00:18:38
Speaker
That might be 100%.
00:18:41
Speaker
That might be 1%.
00:18:43
Speaker
But that's the best you can do in the moment.
00:18:45
Speaker
And that's enough.
00:18:47
Speaker
But remember, you need to take stock in that.
00:18:51
Speaker
And your best changes from day to day.
00:18:53
Speaker
Some days you're going to have more energy.
00:18:55
Speaker
Some days you're going to feel like this is a struggle.
00:18:57
Speaker
But as long as you show up and give what you have, give your best, you are making progress.
00:19:02
Speaker
Those were great, April.
00:19:04
Speaker
I got to tell you, every single one of these that you went through, I could... I have...
00:19:11
Speaker
found wisdom in these words, but they might've come from a different source.
00:19:15
Speaker
So for example, this very last one, this always do your best.
00:19:18
Speaker
This is Mark Allen's give a hundred percent of what you've got on the day.
00:19:22
Speaker
Absolutely.
00:19:23
Speaker
Yes.
00:19:25
Speaker
So yeah, no, these were, these were great.
00:19:27
Speaker
I would also add in here whether, I don't know whether it's being impeccable with your word.
00:19:34
Speaker
I would actually probably say,
00:19:36
Speaker
Maybe, maybe fold this into your don't take anything personally.
00:19:41
Speaker
Don't take anything for granted.
00:19:44
Speaker
As, as hard as your experience might be in that moment, don't take it for granted that you are out there.
00:19:51
Speaker
Be grateful and thankful for the fact that you're out there.
00:19:54
Speaker
That will, that will really change your perspective.
00:19:59
Speaker
Absolutely.
00:20:00
Speaker
That is one of the key, key factors of building resilience is finding gratitude when it's especially when it's hard.
00:20:07
Speaker
Yeah.
00:20:07
Speaker
So beautiful, Coach Rich.
00:20:10
Speaker
So we want to challenge you.
00:20:13
Speaker
We want you to apply the four agreements to your training this week.
00:20:16
Speaker
Focus on the words you will use.
00:20:19
Speaker
Let go of any external opinions.
00:20:21
Speaker
Stay clear of assumptions and always do your best.
00:20:25
Speaker
And that is like Coach Rich has shared, doing your best on the day.
00:20:29
Speaker
Some days it's going to be harder than others.
00:20:31
Speaker
This simple mindset shift will help you approach both your triathlon journey and life with more clarity, resilience, and grit.
00:20:40
Speaker
And we can't wait to hear about it.
00:20:42
Speaker
That is your get gritty tip for this week.
00:20:45
Speaker
That's awesome.
00:20:46
Speaker
Nice job.
00:20:47
Speaker
Awesome.
00:20:48
Speaker
Thank you.
00:20:49
Speaker
Who doesn't want to get gritty?
00:20:51
Speaker
Right?
00:20:52
Speaker
It applies, right?
00:20:53
Speaker
Mindset applies just as much, if not more, than training itself.
00:20:57
Speaker
And it applies in this next try.workout.
00:21:00
Speaker
Yes.
00:21:01
Speaker
Most of all.
Functional Threshold Power Test Discussion
00:21:02
Speaker
So I'll tell you, every assessment week, I joke about this, every assessment week, I usually learn that I've got an assessment week when I go to check my Tuesday workout on a Monday evening.
00:21:16
Speaker
And I'm like, oh no, I've got an FTP in the morning.
00:21:19
Speaker
I've got to get to bed.
00:21:20
Speaker
I need to start hydrating.
00:21:23
Speaker
It's time to cram for the test.
00:21:26
Speaker
No, in all seriousness.
00:21:28
Speaker
And then I get a little bit jazzed because I'm like, oh man, what can I do tomorrow?
00:21:36
Speaker
What can I do?
00:21:37
Speaker
What can I do?
00:21:38
Speaker
I love that.
00:21:40
Speaker
And then I wake up in the morning, I'm like, uh-oh, today's the day.
00:21:43
Speaker
Today's the day.
00:21:44
Speaker
I've got to do this.
00:21:45
Speaker
It's the big exam.
00:21:46
Speaker
It's the big exam.
00:21:47
Speaker
Exactly.
00:21:48
Speaker
And it's so funny.
00:21:49
Speaker
I actually, when I do this workout, I have my big whiteboard and on one side of my business plan on the other side, I use it to make a plan for a workout like this.
00:21:58
Speaker
So,
00:22:00
Speaker
And this is a little controversial way I do this, but let me just describe the workout and I'm gonna talk about how I did it.
00:22:06
Speaker
And I'm gonna tell you about how I suffered this week and how I used April's get gritty for agreements to make this happen.
00:22:17
Speaker
So the functional threshold power test, in this case, it's the 20 minute average power.
00:22:23
Speaker
You are conducting a time trial and your goal is to hold a pace that you can sustain for the entire 20 minute time trial without blowing up early or having enough left in for a big kick at the end.
00:22:37
Speaker
You don't want anything at the end.
00:22:40
Speaker
You got to do a 10 minute warmup, a solid warmup.
00:22:43
Speaker
Try not, uh, the try not workout calls for three by 30 second spin-ups and three by one minute in zone four, just to get the lactate clearing system going.
00:22:52
Speaker
It's okay to extend this to 15 or 20 minutes.
00:22:55
Speaker
I actually did this last week or this past Tuesday.
00:22:59
Speaker
Um, cause I also had some fits and starts with getting things to connect and getting power and all that stuff.
00:23:04
Speaker
But then, and now I'm pretty amped up, and what I like to do in those three by one minutes, I like to build to a little bit over what I am setting as a goal for my average.
00:23:20
Speaker
And I use my last assessment's average as a place that I want to start.
00:23:27
Speaker
Okay.
00:23:28
Speaker
And I can tell that I am getting really close to running out of room on this one.
00:23:33
Speaker
So I actually, last time I averaged was 314.
00:23:36
Speaker
So, or yeah, 314 average.
00:23:40
Speaker
And so when I prepared for this, when I did those intervals, I built myself in 310, no, 300 to 310 to 320.
00:23:45
Speaker
So it was a little bit over.
00:23:46
Speaker
And then I started at 314 or maybe started at 315.
00:23:49
Speaker
Wow.
00:23:55
Speaker
And I just wanted to hold that.
00:23:57
Speaker
I think I started at 3.14.
00:23:58
Speaker
Just wanted to hold it.
00:23:59
Speaker
After five minutes, I knew that this was going to be tough.
00:24:02
Speaker
I started making assumptions.
00:24:06
Speaker
I started assuming I might not be able to make this.
00:24:09
Speaker
I started maybe not being too impeccable with my words about whether I was going to get to the end of this thing.
00:24:18
Speaker
But ultimately, I found myself holding on, really having to focus on big, big circles, right?
00:24:27
Speaker
Really big, you know, really, you know, using my core, really kind of, you know, trying to focus on form, you know,
00:24:35
Speaker
That self-talk, redirecting it from, oh, I feel like yuck, to I can hold a stronger form.
00:24:44
Speaker
Try to look like a professional cyclist.
00:24:47
Speaker
Turn on the tour.
00:24:48
Speaker
Look at those guys.
00:24:48
Speaker
Try to look like them.
00:24:50
Speaker
That kind of freshens you up a little bit.
00:24:51
Speaker
Yeah.
00:24:53
Speaker
But only for a while.
00:24:54
Speaker
By the last, by the last two minutes, man, I was suffering.
00:24:59
Speaker
Oh, and I got to the point where like, like when it was done, I had to roll off the bike, like lay on the ground.
00:25:08
Speaker
I've done that, my friend.
00:25:09
Speaker
Yes.
00:25:10
Speaker
Sweat angel.
00:25:11
Speaker
Sweat angel.
00:25:12
Speaker
Yeah.
00:25:12
Speaker
Sweat angel.
00:25:13
Speaker
There you go.
00:25:15
Speaker
But average 316 this time.
00:25:18
Speaker
So.
00:25:19
Speaker
Oh, you bumped two then.
00:25:21
Speaker
Two watts.
00:25:22
Speaker
Two watts.
00:25:22
Speaker
That's awesome.
00:25:24
Speaker
Yeah, yeah.
00:25:25
Speaker
You're at the very tippy point right now, Rich.
00:25:29
Speaker
Well, this was exactly what happened last year.
00:25:32
Speaker
And it's just ahead of national.
00:25:33
Speaker
So this is perfect timing.
00:25:35
Speaker
Wow.
00:25:36
Speaker
Anyway, enough about me.
00:25:38
Speaker
But there's your functional partial power test.
00:25:42
Speaker
And it is a good one to have dialed in so that you know where your power is for your next big hill climb.
00:25:48
Speaker
Yeah, great.
00:25:49
Speaker
Great, great.
00:25:50
Speaker
I can't wait to tell you how mine goes next week and put that into practice.
00:25:56
Speaker
I will say that I frequently have to peel myself off the bike and hope I don't pass out getting unclipped because it is a gut suffer fest, if you will.
00:26:07
Speaker
But I'm really, really happy with the progress I've made this year on my FTPs.
00:26:12
Speaker
Maybe you can use the old stage hill for your FTP.
00:26:18
Speaker
Huh?
00:26:20
Speaker
Just kidding.
00:26:21
Speaker
I was like, well, we can look at it.
00:26:25
Speaker
We can look at it.
00:26:27
Speaker
Sure.
00:26:27
Speaker
Yeah.
00:26:29
Speaker
I'm definitely going to be putting it down for sure.
00:26:32
Speaker
I'm excited about this.
00:26:34
Speaker
This will be my first Olympic distance try in...
00:26:38
Speaker
I think three years.
00:26:40
Speaker
Oh, wow.
00:26:40
Speaker
Okay, cool.
00:26:40
Speaker
So this will be good.
00:26:42
Speaker
Well, that said, I did do the Xterra National, which is a full triathlon.
00:26:48
Speaker
It's considered a full triathlon.
00:26:50
Speaker
So I don't know.
00:26:50
Speaker
That's probably harder.
00:26:53
Speaker
Yeah, it was harder.
00:26:55
Speaker
So I am looking forward to Boulder Peak.
00:26:58
Speaker
This is going to be a great first one for me.
Triple Bypass Ride Trivia
00:27:01
Speaker
Speaking of, do you want to hit with your Boulder Peak trivia or would you like me to lead into triple bypass?
00:27:10
Speaker
You do the triple bypass fun segment and then we'll close out with Boulder Peak.
00:27:15
Speaker
I love it.
00:27:16
Speaker
I love it.
00:27:16
Speaker
So y'all, it's time to shift gears and test your mountain metal with the triple bypass trivia showdown.
00:27:24
Speaker
So whether you've tackled this legendary Colorado, not Colorado, Colorado,
00:27:31
Speaker
I tried, Rich, okay?
00:27:32
Speaker
I tried.
00:27:32
Speaker
He's shaking his head.
00:27:34
Speaker
Anyway, or Colorado Ride, or it's still on your bucket list.
00:27:39
Speaker
These questions will challenge your knowledge of one of the most iconic endurance events in the U.S. So grab your water bottle, clip in, and let's find out if you're a seasoned alpine expert or you're just coasting along.
00:27:54
Speaker
You ready, Rich?
00:27:55
Speaker
Yes.
00:27:57
Speaker
Okay, don't look ahead.
00:27:58
Speaker
All right, here we go.
00:27:59
Speaker
Okay.
00:28:00
Speaker
When did the first triple bypass ride take place?
00:28:05
Speaker
And I'll give you some choices here.
00:28:07
Speaker
A, 1978, B, 1988, or C, 1998?
00:28:08
Speaker
Okay, so I don't know this cold, but I know...
00:28:20
Speaker
Like I know that one of my jerseys, the first jersey had like how many years?
00:28:28
Speaker
And I think it's more like 50 than 60, I want to say, which I think that would put it much closer to 88.
00:28:37
Speaker
Ooh, nice job.
00:28:38
Speaker
1988.
00:28:38
Speaker
Ding, ding, ding.
00:28:40
Speaker
Okay.
00:28:41
Speaker
All right.
00:28:41
Speaker
Good.
00:28:46
Speaker
One day, one July day in 1998, a group of avid cyclists decided that it would be fun and challenging to ride from Evergreen to the Vail Valley, Colorado.
00:28:58
Speaker
And so it was 37 years later, 37 years later, and thousands of more friends beside them.
00:29:05
Speaker
The triple bypass is an epic bucket list ride.
00:29:08
Speaker
So you said 50, Rich?
00:29:11
Speaker
Yeah.
00:29:12
Speaker
I was like, how old do you think?
00:29:13
Speaker
I was born in 1986.
00:29:15
Speaker
I'm like, I'm 39.
00:29:18
Speaker
Did you mean 1978?
00:29:20
Speaker
Which is 40.
00:29:21
Speaker
Or like 48, right?
00:29:23
Speaker
Yeah, I don't know what I was thinking.
00:29:26
Speaker
I was told there'd be no math today.
00:29:28
Speaker
I'm sorry.
00:29:28
Speaker
I know I'm throwing it at you on a Friday night too.
00:29:31
Speaker
Okay.
00:29:31
Speaker
You've still got the answer right.
00:29:33
Speaker
You're just, maths were not great.
00:29:36
Speaker
Yes.
00:29:36
Speaker
Math is bad.
00:29:38
Speaker
Okay.
00:29:39
Speaker
Next one.
00:29:39
Speaker
True or false?
00:29:41
Speaker
The full triple bypass covers approximately 118 miles and over 10,000 feet of climbing.
00:29:47
Speaker
Yes, 118 miles and 10,000 feet of climbing, absolutely true.
00:29:55
Speaker
Correct.
00:29:55
Speaker
And I was going to say, you better get this one right because you put it in the show notes.
00:29:59
Speaker
I said it at the beginning.
00:30:00
Speaker
Yeah, yeah.
00:30:00
Speaker
Yeah.
00:30:02
Speaker
So the classic route takes cyclists over three mountain passes and gains roughly 10,800 to 10,000 total feet in elevation.
00:30:12
Speaker
But have you heard of the double bypass, Rich?
00:30:15
Speaker
I have.
00:30:16
Speaker
Okay.
00:30:17
Speaker
Can you tell me about that?
00:30:18
Speaker
The mini?
00:30:20
Speaker
Do you know how many miles the double bypass covers and how much speed?
00:30:25
Speaker
I don't know exactly, but it's roughly, I'm going to say probably two thirds of the full.
00:30:32
Speaker
Okay, my next question is, do you know the two mountain passes that the double pilot pass comes?
00:30:37
Speaker
Loveland and Dale.
00:30:38
Speaker
Nice job.
00:30:40
Speaker
Yes.
00:30:41
Speaker
And there used to be, the double actually used to be, this is not what the double used to be.
00:30:49
Speaker
Here's a trivia.
00:30:51
Speaker
What did the double used to be?
00:30:54
Speaker
Oh, I have no idea, my friend.
00:30:56
Speaker
It was Saturday one direction, Sunday the other.
00:31:01
Speaker
Oh, wow.
00:31:01
Speaker
Like a torture test.
00:31:03
Speaker
Two-way torture test.
00:31:05
Speaker
Wow.
00:31:05
Speaker
There you go.
00:31:06
Speaker
Huh.
00:31:07
Speaker
Awesome.
00:31:08
Speaker
All right.
00:31:08
Speaker
You're going to get this one.
00:31:09
Speaker
I know it.
00:31:10
Speaker
But which three mountain passes are included in the full triple bypass route?
00:31:14
Speaker
Juniper, Loveland Vale.
00:31:16
Speaker
Nice.
00:31:17
Speaker
I wasn't even going to read the answers or the options.
00:31:20
Speaker
Yes.
00:31:21
Speaker
These iconic Colorado climbs define the course.
00:31:25
Speaker
All right.
00:31:27
Speaker
True or false, Rich, this event is a competitive race with official timing and podiums.
00:31:32
Speaker
It is not.
00:31:34
Speaker
Oh, no, it's actually not true.
00:31:36
Speaker
It is.
00:31:37
Speaker
I just, I don't usually think of it as a race though.
00:31:40
Speaker
Oh, I didn't know that.
00:31:41
Speaker
I, but from the, the, the information I got, it is a non-competitive race.
00:31:46
Speaker
Oh, well, I know they time it.
00:31:48
Speaker
Yeah, they time it.
00:31:49
Speaker
But it's a challenge ride.
00:31:52
Speaker
No, there's a Fondo, or there used to be a Fondo.
00:31:55
Speaker
Huh.
00:31:56
Speaker
Which is basically, there's like a section of each pass that is timed.
00:32:01
Speaker
Oh, okay.
00:32:01
Speaker
I'm just looking at the website right now.
00:32:04
Speaker
Let's see.
00:32:05
Speaker
Yeah, there was a Fondo at one point.
00:32:08
Speaker
Well, I believe it.
00:32:09
Speaker
I'm sure there's so much that goes into this specific event.
00:32:13
Speaker
It's amazing.
00:32:14
Speaker
Acturacy doesn't matter here.
00:32:16
Speaker
I know this is a trivia thing, but that's really not our goal.
00:32:18
Speaker
Our goal is just to have fun.
00:32:20
Speaker
Having fun.
00:32:20
Speaker
We don't really care if it's right or wrong.
00:32:23
Speaker
Well, I do think that the point of this is to focus on endurance, experience, and a personal accomplishment.
00:32:32
Speaker
So it is competitive.
00:32:34
Speaker
You versus you.
00:32:35
Speaker
We'll say that.
00:32:36
Speaker
I like that.
00:32:37
Speaker
Yeah.
00:32:38
Speaker
And last question, my friend.
00:32:40
Speaker
Roughly, how much has this event donated to charity since its inception?
00:32:44
Speaker
A, $500,000.
00:32:45
Speaker
B, $3.5 million.
00:32:46
Speaker
Or C, $10 million.
00:32:50
Speaker
I'm bearish.
00:32:51
Speaker
I'm sorry, I'm bullish.
00:32:51
Speaker
I'm going to go with 10 million.
00:32:53
Speaker
Oh, I like it.
00:32:54
Speaker
I think they're going to get the 10, but the answer is B, 3.5 million.
00:32:58
Speaker
So over the decades, the ride, which is organized by Team Evergreen Cycling, has contributed millions to nonprofits.
00:33:06
Speaker
So let me ask the audience, how'd you do?
00:33:10
Speaker
I hope you're actually doing better than me.
00:33:11
Speaker
I hope your mouth is better than mine.
00:33:13
Speaker
Oh, I love it.
00:33:14
Speaker
Whether you crushed it like a summit sprint or bonked halfway through like Rich...
00:33:20
Speaker
I'm just kidding.
00:33:21
Speaker
Remember, it's not about knowing all the answers or even if they're factual.
00:33:27
Speaker
It's about loving the ride.
00:33:28
Speaker
The triple bypass isn't just a tour.
00:33:31
Speaker
It's a celebration of grit, extremely gorgeous views and going beyond what you thought possible.
00:33:37
Speaker
So stay tuned for more endurance fun.
00:33:40
Speaker
And until then, may your legs be strong, your gears smooth and your trivia skills sharp.
00:33:46
Speaker
Keep riding high, folks.
History of the Boulder Peak Triathlon
00:33:48
Speaker
So before we close out here, I want to cover a little bit about the Boulder Peak because this is pretty fascinating for me.
00:33:54
Speaker
It was first held in 1992 and quickly became one of Colorado's most iconic triathlons known for its challenging course, especially the infamous Old Stage Hill Climb.
00:34:05
Speaker
April, you'll probably notice I'm wearing one t-shirt right here.
00:34:08
Speaker
I love it.
00:34:12
Speaker
And what does it say down here at the bottom?
00:34:15
Speaker
Old stage awaits.
00:34:17
Speaker
Old stage awaits.
00:34:18
Speaker
So we're going to go through some timelines here of some of the big things that have happened over the course of the year.
00:34:26
Speaker
Sorry, the course of this race's history.
00:34:28
Speaker
1992, that inaugural race.
00:34:33
Speaker
featuring Old Stage Hill for the first time.
00:34:35
Speaker
And it had 400 participants and a $500 prize purse.
00:34:41
Speaker
It attracted top pros like Dave Scott and Mark Allen on its first year.
00:34:46
Speaker
Wow.
00:34:47
Speaker
How about that?
00:34:47
Speaker
Wow.
00:34:50
Speaker
1996, pro-women's head start introduced, suggested by Paula Newby-Fraser to increase spectator excitement and a dramatic chase dynamic between men and women.
00:35:05
Speaker
I didn't know about that.
00:35:06
Speaker
Interesting.
00:35:06
Speaker
Wow.
00:35:08
Speaker
Early 2000s, it was an Ironman World Championship qualifier.
00:35:13
Speaker
It actually served as a qualifier for Kona, elevating its prestige.
00:35:18
Speaker
And then in 2004, it was sold to Barry Siff, who was the USAT chair or president of the board, I think maybe.
00:35:29
Speaker
And he owned that race for quite some time.
00:35:31
Speaker
Then it was sold to Lifetime Fitness in 2009, returned to actually bought by Lance Panagouti without limits in 2014.
00:35:41
Speaker
And named in 2017, named top 10, 15 most amazing triathlons in the US.
00:35:48
Speaker
2020 was COVID canceled.
00:35:51
Speaker
2021, it resurged.
00:35:52
Speaker
And there you go.
00:35:53
Speaker
Yeah.
00:35:53
Speaker
Qualifier for the Ironman World Championship in, I guess it was specifically 2002 to 2004 is what I think.
00:36:02
Speaker
But yeah, as part of the Ironman Qualifier Series too.
00:36:07
Speaker
Fascinating.
00:36:07
Speaker
Such history.
00:36:08
Speaker
Yes.
00:36:09
Speaker
I had no idea.
00:36:11
Speaker
And somebody hit a bear on the course years and years ago.
00:36:17
Speaker
There was a bad accident, I think, at one point, which is why there's now a speed limit, 35 miles an hour coming down.
00:36:23
Speaker
And so anyway, I thought I would wear one of my t-shirts here, April.
00:36:27
Speaker
And I'm going to quickly flash up.
00:36:29
Speaker
Look at this.
00:36:30
Speaker
Here's one.
00:36:31
Speaker
Oh, my goodness.
00:36:33
Speaker
I don't even know what year this is.
00:36:34
Speaker
That looks like a 21.
00:36:35
Speaker
Oh, 1990. 1991.
00:36:40
Speaker
Get out.
00:36:42
Speaker
Established 1990.
00:36:42
Speaker
Oh, okay.
00:36:43
Speaker
Okay.
00:36:45
Speaker
Yeah.
00:36:45
Speaker
I wasn't racing back then.
00:36:46
Speaker
So there's that one.
00:36:48
Speaker
Oh, here's so funny.
00:36:50
Speaker
Here's funny.
00:36:50
Speaker
Here's, this is a good one.
00:36:52
Speaker
Here's Boulder peak established 1992.
00:36:58
Speaker
I love it.
00:36:59
Speaker
This is so good.
00:37:01
Speaker
Lance, I hope you're listening to this.
00:37:02
Speaker
Yeah.
00:37:04
Speaker
I don't know who, how that, that might've been before your time.
00:37:06
Speaker
I don't know.
00:37:07
Speaker
This is actually one of my all time favorites.
00:37:10
Speaker
Barry Siff, Barry Siff, Bill Plok and myself and the, at the time, the director for
00:37:20
Speaker
Haute Route, North America, we're having dinner at Barry's house?
00:37:25
Speaker
No, at this other guy's house.
00:37:27
Speaker
And I wore this.
00:37:28
Speaker
This is Barry Siff's favorite.
00:37:31
Speaker
the director.
00:37:33
Speaker
This is the back of it.
00:37:34
Speaker
It's actually a racing tech tee.
00:37:37
Speaker
The back reads, training at altitude means I get up every day believing I have the confidence to swim one 5K across the res, knowing I have fueled my body enough to bike 42K and power up over old stage and realize that no matter how hot it gets out there, I will hit the 10K run with everything I have left in me and I will cross that finish line.
00:38:00
Speaker
That's kind of cool.
00:38:02
Speaker
Love that.
00:38:03
Speaker
Look at this old.
00:38:03
Speaker
Look at this old.
00:38:05
Speaker
Oh, I think that one's my favorite so far.
00:38:09
Speaker
Boulder Peak.
00:38:11
Speaker
This is a crazy design.
00:38:13
Speaker
And every one of these has a glass.
00:38:16
Speaker
has a glass.
00:38:18
Speaker
Oh, that's kind of cool.
00:38:20
Speaker
Yeah.
00:38:21
Speaker
That's really good.
00:38:21
Speaker
It's really good.
00:38:24
Speaker
They keep coming.
00:38:25
Speaker
Look at this.
00:38:26
Speaker
How many?
00:38:26
Speaker
Yeah.
00:38:26
Speaker
I feel like I've seen that one.
00:38:28
Speaker
That one's cool.
00:38:30
Speaker
That was the roots in the ground too.
00:38:31
Speaker
Yeah.
00:38:32
Speaker
Yeah.
00:38:32
Speaker
Yeah.
00:38:33
Speaker
This is, I feel like I'm at the laundromat.
00:38:35
Speaker
One, two, three, four, five, six,
00:38:43
Speaker
We just did this one, six.
00:38:44
Speaker
Six.
00:38:45
Speaker
The one I'm wearing is seven.
00:38:46
Speaker
And then this one, I like this one.
00:38:49
Speaker
It's the longest.
00:38:49
Speaker
Oh, yeah.
00:38:50
Speaker
That one I have seen.
00:38:51
Speaker
Yep.
00:38:51
Speaker
Yep.
00:38:52
Speaker
You've worn that one.
00:38:53
Speaker
Yeah.
00:38:54
Speaker
I've seen you wear that one.
00:38:55
Speaker
Yep.
00:38:55
Speaker
You've probably seen me wear all of these.
00:38:57
Speaker
Anyway.
00:38:58
Speaker
That's so good.
00:39:00
Speaker
Way to go.
00:39:01
Speaker
Yeah.
00:39:02
Speaker
Collector's edition.
00:39:04
Speaker
Yeah.
00:39:05
Speaker
So, man, I hope somebody brings their, I hope you bring like an old, like, oh, I want to see like a really old Boulder Peak shirt.
00:39:13
Speaker
Somebody's got one of those older than those.
00:39:15
Speaker
Love to see it on Sunday.
00:39:17
Speaker
Oh, that's so cool.
00:39:19
Speaker
So there we go, huh?
00:39:21
Speaker
Yeah.
00:39:21
Speaker
Good stuff, Rich.
00:39:22
Speaker
I'm glad that we're doing this together.
00:39:24
Speaker
Thank you for signing up with me.
00:39:26
Speaker
We're going three for three now on competing together and I love it.
00:39:32
Speaker
Yeah, it's a whole lot.
00:39:33
Speaker
Yeah, we're out there just supporting each other and all of you.
00:39:38
Speaker
So we'll be out there racing within, just having fun.
00:39:40
Speaker
Okay, folks, thanks for listening this week.
00:39:42
Speaker
Be sure to follow us at 303 Triathlon and Grit to Greatness Endurance.
00:39:46
Speaker
And of course, go to iTunes, give us a rating and a comment.
00:39:48
Speaker
We appreciate it.
00:39:49
Speaker
And you stay tuned, train informed, and enjoy the endurance journey.
00:39:54
Speaker
For your 303 Endurance Podcast.
00:39:55
Speaker
It's your 303 Endurance Podcast.
00:39:57
Speaker
It's your 303 Endurance Podcast.
00:40:32
Speaker
Endurance Podcast.