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IRONMAN Boulder 70.3 Race Recon with Brian Bohrer
7 Plays5 months ago
#491 IRONMAN 70.3 Boulder Race Recon
Welcome
Welcome to Episode #491 of the 303 Endurance Podcast. We're your hosts Coaches Rich Soares and April Spilde. Thanks for joining us for another week of interviews, coaching tips and discussion.
It’s IRONMAN Boulder 70.3 Central up in here! It seems like every day I’m bumping into another athlete who is registered to race Boulder 70.3. We have six athletes between us that are racing.
We will see all of you racing when you arrive at Boulder Res before the sun comes up. Whether you are racing, volunteering or spectating, we have the 411 on Boulder 70.3 with Race Director, Brian Bohrer for the interview style race recon.
April, two questions for you: 1) what are you looking forward to most with Boulder 70.3? 2) what’s one word to describe how you feel about the G2G Swim Focus camp this weekend?
Hey Rich! Way to lead out from the jump! With Boulder 70.3, I’m most excited to be in the Transition area with you and seeing our athletes get hyped! Peter will also be there taking photos of all the action! Special shoutout to my athlete Gabbi, who will be competing in her first 70.3, and to Sasha as well!
The one word I’d use to describe how I feel is “ECSTATIC” which I think is a good mix between excited and static (think like electricity), supercharged to get gritty with you and our athletes this weekend!
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
-
Interview: IRONMAN Boulder 70.3 with Brian Bohrer
-
Get Gritty: Let your actions be your reward
-
TriDot Workout of the Week: Broken 300’s
-
Fun Segment: Limerick Lane: Guess That Swim Word!
Announcements and News:
Our Announcements are supported by Vespa Power today.
Endurance athletes—what if you could go farther, faster, and feel better doing it? With Vespa Power Endurance Nutrition, you can unlock your body’s natural fat-burning potential and fuel performance without the sugar crash. Vespa helps you tap into steady, clean energy—so you stay strong, focused, and in the zone longer. Less sugar. More power. Real results. Fuel smarter with Vespa—because endurance is earned, not spiked.
Upcoming Programming -
May 24 - Coach Bobby McGee on the upcoming Run Camp May 31
May 31 - Bike Camp Highlights and interviews G2G Spring Training Camp
May 17-18 - Swim Focus in C.Springs and Chatfield
May 24-25 - Bike Focus - Chatfield/Chatfield
May 31-June 1 Run Focus - Boulder/Boulder
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
Recommended
Transcript
Introduction and Ironman Boulder 70.3 Excitement
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Speaker
And Boulder is just a cool town.
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I mean, all the pros live here, train here, all of them, but a lot of them.
00:00:06
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So it does usually allows a pretty big turnout for the pro field, which I won't speak to tonight because I don't know, but they are always a big turnout.
00:00:15
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Welcome everybody to your 303 endurance podcast.
00:00:18
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Aloha everybody.
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Get ready for your 303 endurance podcast.
00:00:24
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Woo.
00:00:36
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Welcome to episode 491 of the 303 Endurance Podcast.
00:00:40
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We are your hosts, coaches Rich Soares and April Spilde.
00:00:43
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Thanks for joining us for another week of interviews, coaching tips, and discussion.
00:00:47
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It is Ironman Boulder 70.3 Central up in here.
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It seems like every day I am bumping into another athlete who is registered to do Boulder 70.3.
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And I got the email from Ironman that we are 30 days out.
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April, we have six athletes that are between us that are racing.
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And how exciting is that?
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Oh, I can't tell you how cool that is.
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Yeah.
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And we are going to see all of them and all of you when you arrive at the Boulder Res before the sun comes up on Saturday, the 14th of June.
00:01:24
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Whether you're racing, volunteering or spectating, we have the 411 on Boulder 70.3 with race director Brian Borer for the interview today.
00:01:34
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style race recon today so we're super excited about that april i've got two questions for you number one what are you looking forward to most with boulder 70.3 and number two what's one word to describe how you feel about the grit to greatness swim focus camp this weekend well rich way to lead out from the jump um
00:01:56
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With Boulder 7.3, I'm most excited to be in the transition area with you.
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And of course, seeing our athletes get hyped, get ready to go and be there to cheer them on and help them out.
00:02:08
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My husband, Peter, will also be there.
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He's going to be taking photos of all the actions.
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So it's going to be really great to capture that.
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And then I wanted to give a special shout out to my athlete, Gabby, who this will be her first time competing in her first 70.3.
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And then, of course, shout out to Sasha as well.
00:02:27
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I don't know if you want to give a couple of shout outs here.
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Well, it's the same thing for Sean and Christy.
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This is their first 70.3 distance.
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It will be for Christy.
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It'll be her third triathlon ever.
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And for Sean, it will be his second because both of them will be doing Colorado try the weekend before as a sort of tune up.
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Oh, I love that.
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Yeah.
00:02:49
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Okay.
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Yeah.
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Anyway, yeah.
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So exciting times for sure.
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Yes.
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What about the camp?
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Oh, the one word I use to describe how I feel is ecstatic and it's double meaning here.
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I think it's a good mix between exciting and static, like static electricity.
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Like I'm just jumping right now.
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You can see the little lightning bolts.
00:03:14
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Supercharged to get greedy with you and our athletes this weekend.
00:03:18
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Yeah, we're going to have a great
Training Camps and Sponsors
00:03:19
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time.
00:03:19
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In fact, we scouted out the course.
00:03:21
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We actually have the course on GPS.
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We're going to be sending it out to our campers.
00:03:27
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This is a swim-focused camp tomorrow, the first half of the day.
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We're going to be in the pool learning all sorts of stuff.
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And then in the afternoon, we have an epic ride on the USAAFA campus.
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Mind-blowing.
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Yes, I'm so glad that you and I got to drive that today because I was a little like...
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Nervous about it's it's epic for sure.
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It's going to be gorgeous.
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It's one of the, you know, scenic routes of the campus.
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You're going to see all the things.
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But it's also it's a challenging ride.
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So bring the grit.
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We're going to be bringing that tomorrow.
00:04:06
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Yeah, this is the right time to say it.
00:04:07
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I mean, you know, for the athletes that are doing this, our message to them is going to be, our whole reason for doing this is to make you ready for your races that you have coming up this season.
00:04:18
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And for many of them, they're new to the sport.
00:04:20
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So we really want to make them race ready, really have them feel like they're prepared.
00:04:26
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So that means that they're going to feel challenged this weekend.
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They're going to be pushed out of their comfort zone a little bit, be challenged a little bit.
00:04:34
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It's a great place to challenge yourself with low stakes, lots of support.
00:04:39
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Yes.
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We're going to try to make you failure resistant, but we're also going to make you resilient should you have any kind of setback.
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And just be inspired too.
00:04:52
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It's really a great, great atmosphere.
00:04:55
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Totally.
00:04:56
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All right, let's give a shout out to our show sponsor, Generation UCAN.
00:04:59
Speaker
UCAN created Live Steady as an alternative to sugar-based nutrition products.
00:05:04
Speaker
Live Steady was purposely designed to work with your body, delivering long-lasting energy that you can feel.
00:05:09
Speaker
Whether it's UCAN energy powders, bars, or gels, Live Steady'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.
00:05:20
Speaker
You're going to need that this weekend, and we're going to have some of that for you.
00:05:24
Speaker
All right.
00:05:25
Speaker
In today's show, we have our announcements and news.
00:05:28
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We've got a very special interview with Brian Borher.
00:05:33
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He's the race director for Ironman Boulder 70.3.
00:05:35
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We had a great conversation with him, so we'll be bringing him in here shortly.
00:05:41
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And then Rich is going to take us on our Get Gritty tip this week.
00:05:45
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And I can't wait to hear more about this.
00:05:47
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I know it was from a recent reading of the Daily Stoic that we both keyed in on, so I'm excited to hear more about that.
00:05:55
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Then we have our tri-dot workout of the week.
00:05:57
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And since we're doing a swim-focused camp, I thought we should stick with a swim workout.
00:06:02
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We're going to talk about a workout I just did last Monday called Broken 300s.
00:06:05
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And then our fun segment is a whole new adventure, Rich.
00:06:10
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I'm going to be throwing some limericks at you.
00:06:12
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And I want you to guess that swim word.
00:06:15
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So don't worry.
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You will get a hint.
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Oh, this is awesome.
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Yes, yes.
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Buckle up, buddy, because we're going to have fun in the fast lane here of the swim.
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Buckle up, buttercup.
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There you go.
00:06:27
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All right.
00:06:27
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I love it.
00:06:28
Speaker
Limerick.
00:06:30
Speaker
Our announcements are supported today by Vespa Power.
00:06:34
Speaker
Endurance athletes, what if you could go farther, faster, and feel better doing it?
00:06:38
Speaker
With Vespa Power Endurance Nutrition, you can unlock your body's natural fat-burning potential and fuel performance without the sugar crash.
00:06:45
Speaker
Vespa helps you tap into steady, clean energy so you stay strong, focused, and in the zone longer.
00:06:52
Speaker
Less sugar, more power, real results.
00:06:55
Speaker
Fuel smarter with Vespa because endurance is burned, not spiked.
00:06:59
Speaker
here are some announcements that we have next week.
00:07:02
Speaker
We are super darn excited.
00:07:04
Speaker
Our Tuesday webinar, this is on the 20th.
00:07:08
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We've got coach Bobby McGee live webinar, 6 p.m.
00:07:12
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Mountain Time.
00:07:13
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It's on the 303 Triathlon Facebook events page, also on the Grip to Greatness events page.
00:07:20
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Come check it out.
00:07:21
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Bring your questions.
00:07:22
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He is the
00:07:24
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He's like the best running coach in the world.
00:07:27
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And we've got him on our show.
00:07:29
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He's also going to be at our camp on May 31st.
00:07:32
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Then May 31st, we're going to be doing really kind of a breakdown on how the camp is going.
00:07:39
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We might have a special guest.
00:07:41
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We're working on lining up another guest.
00:07:43
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Yes.
00:07:46
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Without teasing too much.
00:07:48
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And then obviously, folks, the Great to Greatness training camp is on this weekend, May 17th, 18th.
00:07:56
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Obviously, locked down for this weekend.
00:07:59
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If you are interested in signing up for the Bike Focus camp, Chatfield both days.
00:08:05
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And then June, sorry, May 31st through June 1st.
00:08:09
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We have the Run Focus Camp in Boulder both days.
00:08:12
Speaker
That was going to have Bobby McGee as a feature, as a part of that camp.
00:08:17
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TriDot Pool School, July 26th through 27th.
00:08:20
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Learn more about our camp at grit2greatness.endurance.com.
00:08:25
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And you can learn more about the TriDot Pool School, July 26th through 27th.
00:08:29
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We'll put a link in the show notes as well.
00:08:32
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April, over to you.
00:08:34
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Yeah.
00:08:34
Speaker
So I want to give you just a
Race Director Insights with Brian Borher
00:08:36
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little update.
00:08:36
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I had a great race last weekend out at the Castle Rock.
00:08:42
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It was called Fandango put on by Rattler Racing.
00:08:44
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And then we talked last week about gearing up for it.
00:08:47
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I ended up coming in fourth in my age group and it went.
00:08:52
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Congratulations.
00:08:52
Speaker
That's awesome.
00:08:53
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Thank you.
00:08:54
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It went very well.
00:08:55
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The only hiccup.
00:08:57
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was there was a giant rattlesnake on the trail on second loop.
00:09:01
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So I didn't quite get to negative split, even though I was feeling amped from a possible rattlesnake bite.
00:09:09
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But yeah, I had a great time.
00:09:11
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Highly recommend if you ever want to get into mountain bike racing, Rattler Racing is exceptional.
00:09:17
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They put on a great event, very beginner friendly too.
00:09:23
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So check it out, folks.
00:09:24
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It was wonderful.
00:09:27
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And now, yes, let's get into our Ask a Coach, which is our feature interview with Brian.
00:09:34
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And we're going to bring in our sponsor, which is Grit to Greatness Endurance Coaching.
00:09:39
Speaker
So let's cut to the chase.
00:09:40
Speaker
You want results?
00:09:42
Speaker
We've got the tools.
00:09:43
Speaker
Grit to Greatness Endurance Coaching plus TriDot equals smarter workouts, better feedback, and real progress.
00:09:50
Speaker
You can click either mine or Coach Rich's TriDot link in the description.
00:09:54
Speaker
and get two weeks free, train with purpose from day one.
00:09:57
Speaker
After that, it's as low as $14.99 a month.
00:10:01
Speaker
So I hope you're ready to train like an athlete on a mission.
00:10:05
Speaker
And how you get started is you hit our link in the show notes, and we'll get you going today.
00:10:10
Speaker
All right.
00:10:10
Speaker
Well, let's get into our interview here with Brian Boer.
00:10:13
Speaker
This is the whole reason we're talking today, right, April?
00:10:16
Speaker
Oh, yeah.
00:10:17
Speaker
We're so excited.
00:10:18
Speaker
This is what a great opportunity for us.
00:10:21
Speaker
I mean, you know, of course, there's going to be the athlete briefings the weekend of the race, and you've got to be there for those.
00:10:27
Speaker
Right.
00:10:27
Speaker
I mean, if you're racing, you really want to be there.
00:10:30
Speaker
But this is a good early look.
00:10:31
Speaker
This is a sneak preview of what you're going to hear there.
00:10:35
Speaker
And, you know, this isn't the official word, but sure is a good word.
00:10:38
Speaker
And if, you know, like I said, whether you're an athlete, spectator or volunteer, there's going to be something in here for you.
00:10:46
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So we're really excited to bring in Brian Boer.
00:10:47
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He's a seasoned endurance athlete and race director with a remarkable journey experience.
00:10:51
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completing multiple Ironman triathlons, marathons, and countless endurance events.
00:10:56
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As a key figure in Ironman event production, Brian brings passion, precision, and athlete-first leadership to every race he directs.
00:11:04
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We're really excited to have him with us.
00:11:05
Speaker
We will see you on the other side.
00:11:07
Speaker
Thank you very much.
00:11:10
Speaker
I'm very glad to be here.
00:11:12
Speaker
Thanks for having me on.
00:11:14
Speaker
Well, we're excited to have you here.
00:11:16
Speaker
And there's a lot of people that are getting very excited about Boulder 70.3 coming up in just a few short weeks.
00:11:23
Speaker
And we really are excited that we get to give them hopefully a sneak peek into what will be some of the things that we at the athlete briefing, but getting that information a month in advance.
00:11:35
Speaker
Before we get into all of that, we would love to start this icebreaker with you.
00:11:41
Speaker
If you can give us three statements about yourself,
00:11:44
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Two of which you know to be true, one you know to be a lie.
00:11:46
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April and I will try to pick the lie out of the bunch here verbally, and we'll ask our audience to guess which is your lie in the chat, and then we'll get started.
00:11:56
Speaker
Okay, so I have been with Ironman for 10 years.
00:12:01
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I have finished a 200-mile race, 200-mile foot race, and I used to own a bagel shop.
00:12:11
Speaker
A little foot race.
00:12:13
Speaker
10 years with Ironman and used to own a bagel shop.
00:12:16
Speaker
You're an ultra runner.
00:12:17
Speaker
I know that.
00:12:21
Speaker
You've been with Ironman a while too, as I recall from looking at your LinkedIn profile.
00:12:25
Speaker
I'm going with a bagel shop is the lie.
00:12:27
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And hopefully you proved me wrong.
00:12:29
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But April?
00:12:31
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I think he did 250 miles.
00:12:33
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I think he did something like the Coca-Dona, something like that.
00:12:36
Speaker
I think I got him on a technicality.
00:12:40
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So, no.
00:12:40
Speaker
So, honestly, it's actually it's not.
00:12:42
Speaker
I've done a couple hundred milers, but I've never done the 200.
00:12:44
Speaker
My friend of mine just finished.
00:12:46
Speaker
But I did.
00:12:47
Speaker
I did own a bagel shop for six years.
00:12:50
Speaker
So in North Carolina, not here in Colorado.
00:12:53
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What was the toughest thing about owning a bagel shop?
00:12:56
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The hours.
00:13:01
Speaker
It's literally like if you're I'll show my age here, but if you remember the commercials, it's time to make the donuts when the guy got up and would go to the Dunkin Donuts commercials.
00:13:10
Speaker
It's like that.
00:13:11
Speaker
You're waking up at 2.30 in the morning.
00:13:13
Speaker
You go in every day and you're kind of half asleep while you're making bagels.
00:13:18
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So we made everything every morning from scratch.
00:13:20
Speaker
So it was a
00:13:22
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It was a very, it's a crazy hours.
00:13:24
Speaker
Yeah.
00:13:25
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On a race.
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You're probably thinking I could be doing this.
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I could be waking up this early every day.
00:13:30
Speaker
Yeah.
00:13:31
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So yeah, exactly.
00:13:32
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Like, so I just left the UTMB side of our business.
00:13:36
Speaker
I still help out a little bit, but putting on a hundred mile races, they might compare a little bit to the bagel shop hours.
00:13:42
Speaker
Yeah.
00:13:43
Speaker
Those races go on for like 36 hours, not to mention the front and the end of them.
00:13:48
Speaker
It sometimes feels like you don't know what day it is.
00:13:51
Speaker
So, but yes, the, the, I would always say I almost got two days in one because I'd go in and bake for, from like two 30 in the morning to like 10 after the morning rush and I go take a nap.
00:14:01
Speaker
Then I get up and have my second day of like all the other duties that goes along with owning a bakery.
00:14:06
Speaker
Yeah.
00:14:08
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I got to ask Brian, would you come home smelling like an everything bagel at the end of the day?
00:14:15
Speaker
Absolutely.
00:14:17
Speaker
I bet you're the guy to be around.
00:14:19
Speaker
Yeah, yeah.
00:14:21
Speaker
The clothes that I had, they're staying forever.
00:14:23
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You're never getting that smell out.
00:14:25
Speaker
Wow.
00:14:26
Speaker
Yeah.
00:14:27
Speaker
Do you have a favorite bagel?
00:14:29
Speaker
Yeah, I was going to say that's my favorite too.
00:14:33
Speaker
Mine as well.
00:14:35
Speaker
So 10 years with Ironman, maybe for our audience, give us a short kind of flyover of your career at Ironman and how you ended up at Boulder.
00:14:45
Speaker
Yeah, sure.
00:14:45
Speaker
So I was part of actually before Ironman, I was part of Beach to Battleship, which some of some of the people on the call might remember or you might remember.
00:14:53
Speaker
And I sat on that committee and was in charge of the run course for two years.
00:15:00
Speaker
I volunteered for a couple of years before that.
00:15:02
Speaker
And then I.
00:15:04
Speaker
I sat on the committee and was in charge of their run course coordinator.
00:15:07
Speaker
And then in 2015, Ironman approached the committee and the owners to purchase it.
00:15:14
Speaker
And so I did a couple of races with them just to see if I wanted to stay on board.
00:15:18
Speaker
2016 was my first kind of season, I would say, working with them.
00:15:25
Speaker
I worked the Raleigh race and a couple of races just regionally.
00:15:28
Speaker
And I fell in love.
00:15:32
Speaker
And so, so then they offered me a job to race direct in 2017 for, for the Ironman North Carolina when it turned to 70.3 and I did that for three years.
00:15:45
Speaker
And then in 2019, I accepted a full time gig I was still just doing contracting work with them as a race director.
00:15:53
Speaker
And I was traveling around and just putting, I did a lot of bike course.
00:15:56
Speaker
That was kind of my thing that I enjoyed the most and did kind of that strictly other than race directing for about four years with the company.
00:16:05
Speaker
Chris Gabbard, 2019 to end of 20 which we all know what happened, I took a full time job as an operations director which brought me to boulder.
00:16:14
Speaker
Chris Gabbard, And I was overseeing one of our regions, the Midwest region of the company and then Kobe changed the face of what endurance events were for.
00:16:24
Speaker
I mean, just now starting to really recover.
00:16:26
Speaker
Right.
00:16:27
Speaker
So during that time, our company started to explore a partnership with the UTMB World Series out of Chamonix.
00:16:37
Speaker
And I am a passionate trail runner.
00:16:40
Speaker
I kind of as the triathlon part of my life phased away.
00:16:43
Speaker
I did that for 10 years.
00:16:44
Speaker
I started to really just fall in love with dirt, if you will.
00:16:48
Speaker
And I
00:16:50
Speaker
And so I just raised my hand and said, I want to be involved.
00:16:53
Speaker
I don't know what it looks like, how, but I'd love to do it.
00:16:56
Speaker
And kind of by default, I ended up running that series from in 2021 to three and four.
00:17:05
Speaker
We took it from no races to six races at the end of this season or last season.
00:17:11
Speaker
And so some of those were acquisitions.
00:17:13
Speaker
And then we had our first race.
00:17:17
Speaker
create race we created in Whistler in last year.
00:17:21
Speaker
So, so that's kind of the overview and I'm still now, I'm no longer overseeing that series.
00:17:28
Speaker
I still help, I don't know if you wanna call it consult or just sometimes just be a crew guy, which I love.
00:17:36
Speaker
And I was at two of the first two events that year.
00:17:38
Speaker
And then I'm actually race directing Speed Goat for our company this year.
00:17:42
Speaker
So I'll be in the Wasatch mountains, which is amazing in July.
00:17:47
Speaker
And we'll have Carl back, but he's decided he's going to just come and have fun with the race and let and we'll be doing the the operation side of it and he's just going to come marks and trails and be around the event.
00:17:59
Speaker
So that's kind of where we're at today with
00:18:02
Speaker
And that led me to Boulder.
00:18:03
Speaker
When I stepped away, I was kind of like, wasn't sure what I was going to do.
00:18:07
Speaker
And the opportunity presented itself within a week of me deciding not to be full-time anymore.
00:18:12
Speaker
And I raised my hand and I live here.
00:18:15
Speaker
So I'm like, of course, I'd love to race, direct this race.
00:18:17
Speaker
And I've been a part of it in some shape, form, or fashion since before I moved here.
00:18:21
Speaker
Yeah.
00:18:23
Speaker
It has just such a special vibe being there right in the foothills.
00:18:26
Speaker
And, you know, Boulder is just such an attractive place for people all over the world and the country to come to.
00:18:32
Speaker
So we're really glad you're here.
00:18:34
Speaker
We're really glad you're with us tonight.
00:18:37
Speaker
And thank you for sharing a little bit about your background, both professionally and athletically.
00:18:42
Speaker
Yeah.
00:18:43
Speaker
April, I'll turn it over to you.
00:18:44
Speaker
Yes.
00:18:45
Speaker
Um, Brian, there's a lot of folks here that are, um, coming from all over, um, to check Boulder out.
00:18:53
Speaker
And I wanted to ask you why race Boulder 70.3, what makes Boulder stand out from other Ironman, uh, choices that others could make?
00:19:04
Speaker
Yeah, I mean, Rich kind of hit on it.
00:19:06
Speaker
You know, the beauty of this, of the flat irons.
00:19:08
Speaker
I mean, even if you've seen them, every time you see them, you know, drive by them all the time and it's still, it's stunning.
00:19:16
Speaker
I think getting to run around the res that, you know, that area is beautiful.
00:19:21
Speaker
I personally like the packed dirt that you get to run on.
00:19:25
Speaker
That's not all of our races don't have that.
00:19:27
Speaker
So it does kind of present, I don't want to say a challenge, but you're just a uniqueness to the run course that some of our other events don't have.
00:19:36
Speaker
The bike course in the last two years, I believe, this will be the third year, is pretty much considered closed.
00:19:43
Speaker
I mean, there are some local leaks that we have to allow for neighborhoods to get in and out of or cut across the course.
00:19:51
Speaker
For all intents and purposes, it's a closed course, which is pretty amazing to be in this area and to have access to the roads and and race right at the foothills.
00:20:02
Speaker
When you're riding down Foothill Parkway or 36 and you have that view on your on your left.
00:20:09
Speaker
it's it's beautiful um and then swimming in the res you don't get to to do that on an everyday basis which is pretty cool um and boulder is just a cool town i mean all the pros live here train here all of them but a lot of them so it does usually usually allows a pretty big turnout for the pro field which i i won't speak to tonight because i don't know but i i they are always a big turnout um
00:20:34
Speaker
And then Boulder itself is pretty just a cool rad town with lots of cool coffee shops and breweries and restaurants and all the things.
00:20:40
Speaker
So I learned somewhere along the way in this business that sometimes it's more about selling it to the people that are traveling with you than you.
00:20:49
Speaker
So like, you know, it's a cool place for your family to hang out.
00:20:52
Speaker
And we're trying to do some different things at the res this year that I can speak to in a little bit just to entertain while you're out for five, four to six or whatever, seven hours.
00:21:03
Speaker
Awesome.
00:21:04
Speaker
That's on our list to get to.
00:21:07
Speaker
Or you touched on it a little bit with respect to the course.
Boulder 70.3 Course Details
00:21:12
Speaker
If you don't mind, let's just talk through it because there are a lot of folks who are going to be doing this for the first time.
00:21:16
Speaker
They may not be familiar with it.
00:21:18
Speaker
You know, I'm like always, well, how is it compared to last year or the year before?
00:21:20
Speaker
You know, but maybe just let's just start with the swim.
00:21:24
Speaker
Are we still starting at the boat ramp?
00:21:28
Speaker
We are starting the boat ramp and you'll exit.
00:21:29
Speaker
So it's kind of a counterclockwise, I guess it is triangle-ish shape.
00:21:36
Speaker
And then you'll get out the transitions basically in one of the large parking lots where the trailers and sailboats are normally, but that's obviously cleared out.
00:21:45
Speaker
And then there's as far as the swim, it's pretty straightforward.
00:21:49
Speaker
It's
00:21:50
Speaker
It's two big turns, right?
00:21:51
Speaker
You know, left, left, and back in.
00:21:55
Speaker
And a short run to your bike, which is nice.
00:22:01
Speaker
And then we do, when you hop on your bike, you do a short little out and back inside the res.
00:22:10
Speaker
There's been a lot of iterations of you've raced this before where we used to do around kind of the parking lot.
00:22:14
Speaker
This is actually just kind of an out and back with a left turn that's sharp.
00:22:18
Speaker
So we always tell people to slow and be careful.
00:22:21
Speaker
You only do that on the way out.
00:22:23
Speaker
And that's honestly just a mileage grab because the course is like 56.1.
00:22:26
Speaker
So we just want to make sure 1.2.
00:22:31
Speaker
So it's a quick grab on the way out.
00:22:34
Speaker
And then you head out the backside of the res, which normally public wouldn't even see that side of the res.
00:22:40
Speaker
You go through.
00:22:41
Speaker
There's a big fire training center on the I guess it's the east side of the res.
00:22:48
Speaker
you head out onto the diagonal um and then from there it's it's pretty much a straightforward two loop course so you do one big loop um and then um the second time you come by the entrance you pass it sorry the first time you come by the entrance you pass it do another big loop
00:23:05
Speaker
And then you come in, there's two aid stations, you would get four hits.
00:23:08
Speaker
So you there's one aid station on hygiene.
00:23:10
Speaker
That's one in three.
00:23:11
Speaker
And then there's one on Monarch Road, which is two and four.
00:23:14
Speaker
That last hit is within a couple of miles.
00:23:17
Speaker
I think it's at fifty four, fifty three point eight, fifty four.
00:23:21
Speaker
So it's right before you're getting off your bike.
00:23:23
Speaker
And then the second time you turn back into the res, you do not do the little out and back.
00:23:28
Speaker
You just basically come straight into transition.
00:23:31
Speaker
The run is a counterclockwise.
00:23:34
Speaker
I've always messed those up.
00:23:35
Speaker
It's a counterclockwise.
00:23:36
Speaker
So you run over the dam.
00:23:39
Speaker
And it's a it's basically a straightforward to loop course as well.
00:23:43
Speaker
There is one aid state.
00:23:44
Speaker
It's there's six aid stations.
00:23:45
Speaker
And then we call it the one hit wonder, which is seven.
00:23:49
Speaker
The first aid station is just water, and that's directly out of transition.
00:23:53
Speaker
And then you start hitting your true full aid stations.
00:23:57
Speaker
And then there's the seventh one, which after everybody passes at one time, you wouldn't hit it again because you're heading towards the finish line.
00:24:04
Speaker
So that's what we call the one hit wonder.
00:24:08
Speaker
So, and then the second time you come by the finish line, you actually run right by it, which we love to do.
00:24:13
Speaker
We want you to feel like, thank you, you're almost there and then do the whole thing again.
00:24:17
Speaker
And the second time you take a left and you go down the chute.
00:24:19
Speaker
So, so yeah, so that's, that's, that's kind of the courses as an overview.
00:24:27
Speaker
So I have a question that came up in the chat.
00:24:30
Speaker
Sure.
00:24:30
Speaker
Is the bike course clockwise or counter?
00:24:32
Speaker
You just,
00:24:34
Speaker
What you described was counter counter, I think is what they're saying.
00:24:37
Speaker
It's good.
00:24:38
Speaker
It was clockwise.
00:24:39
Speaker
It is clockwise.
00:24:40
Speaker
Yeah.
00:24:41
Speaker
Yeah.
00:24:41
Speaker
The, the, um, the, the out and back you're turning left.
00:24:46
Speaker
So it's like a kind of an awkward turn, but the course itself is a clockwise course.
00:24:51
Speaker
Sorry for the confusion.
00:24:53
Speaker
No, it's all good.
00:24:54
Speaker
Thanks for the clarification.
00:24:57
Speaker
And, uh,
00:24:58
Speaker
People always want to ask or want to know what, uh, what products are going to be on course nutrition wise.
00:25:04
Speaker
So we have, um, uh, we're going to have the typical, um,
00:25:11
Speaker
electrolyte drink on the bike course.
00:25:14
Speaker
It's Morton, I believe we're having.
00:25:16
Speaker
Morton, sorry.
00:25:17
Speaker
Morton.
00:25:18
Speaker
Yeah.
00:25:18
Speaker
And then the Morton, Martine, Martine gels.
00:25:22
Speaker
And then the run course is the typical same thing, mortal.
00:25:28
Speaker
And then we have the snacks.
00:25:31
Speaker
Not sure about Red Bull.
00:25:32
Speaker
I don't want to say anything that I've known, but typical Coke.
00:25:35
Speaker
water electrolyte drink um and then some food and snacks and then the gels as well um at the aid stations on the run course so that is that is correct thank you for the clarification moral hydration and martine gels yeah and those are just to be used on the course not to stuff your pockets good good one brian
00:25:59
Speaker
If they're all day sucking on those gels, probably people are probably done.
00:26:03
Speaker
Yeah.
00:26:03
Speaker
Yeah.
00:26:04
Speaker
They're like, I don't want to taste one of these again.
00:26:06
Speaker
Yeah, no, for sure.
00:26:08
Speaker
That is very true.
00:26:10
Speaker
I actually really like their products.
00:26:12
Speaker
Yeah.
00:26:12
Speaker
Yes.
00:26:12
Speaker
Me too.
00:26:14
Speaker
Loading up on the salty margarita is my flavor on the mortal.
00:26:18
Speaker
Yeah.
00:26:19
Speaker
Yeah.
00:26:20
Speaker
It's got the color of a pickle though.
00:26:22
Speaker
I don't know if you've noticed that.
00:26:23
Speaker
It looks like pickle juice, Richard.
00:26:25
Speaker
I haven't seen it.
00:26:26
Speaker
My bottles aren't clear, so I haven't seen it.
00:26:28
Speaker
But I do like the electrolyte count in it.
00:26:31
Speaker
And I do like the cleanness of the gels.
00:26:36
Speaker
It just feels like a clean product.
00:26:38
Speaker
So I'm a user.
00:26:43
Speaker
Question related to the course.
00:26:45
Speaker
You know, in we all know how much how much shade is on this run course, which is to say there's maybe three trees.
00:26:54
Speaker
Yeah, yeah, there's yeah.
00:26:56
Speaker
In the past, there's been those little like cloth, like white towel, almost like T-shirt towels to put over your head and soak in water.
00:27:05
Speaker
What strategies or what things will you have to help keep athletes cool if it's a hot day?
00:27:10
Speaker
Yeah, I think we're planning on doing those again.
00:27:13
Speaker
I don't want to confirm.
00:27:13
Speaker
I can drop in the chat.
00:27:14
Speaker
So if anybody has access to this chat after or I can confirm.
00:27:18
Speaker
I'm not 100% sure, but either that or some type of sponge where they can either dip your hat in or grab the sponge and dump it on top of your head.
00:27:31
Speaker
And then obviously we'll have sunscreen at the aid stations as well.
00:27:34
Speaker
If you're not familiar with coming to Colorado and the sun here,
00:27:39
Speaker
it cooks you.
00:27:40
Speaker
Um, I came from North Carolina the first year I raced, I raced it when it was a full here in 2014, I believe.
00:27:47
Speaker
And I, I think it's the worst sunburn I ever had.
00:27:50
Speaker
So, um, definitely prepare for, um, cause you're exposed, um, if it's a sunny day.
00:27:56
Speaker
Um, so yeah, just keeping yourself cool with the, the enough electrolytes, but don't ever do it.
00:28:03
Speaker
And, um,
00:28:05
Speaker
a little bit of ice water on your head or in your hat.
00:28:08
Speaker
Um, or, you know, a lot of people like to put it on their wrist.
00:28:11
Speaker
Uh, that's another thing.
00:28:11
Speaker
If you wear like a buff or something or some type of a gator can put it on your wrist, keep that.
00:28:17
Speaker
Um, or they have the zip ones that you can throw it in and have it on your neck.
00:28:21
Speaker
Um, those are some suggestions for, for the athletes to kind of keep cool.
00:28:26
Speaker
Um, and then, um,
00:28:28
Speaker
Yeah.
00:28:28
Speaker
And then just take care of yourself with the sunscreen and, um, and, um, you know, SPF lip, lip balm stuff.
00:28:36
Speaker
And by the way, I did that race in 2014 with you.
00:28:39
Speaker
That was a hot, it was a very hot day.
00:28:42
Speaker
It was a very hot day.
00:28:43
Speaker
And I came from sea level and I was, I was, it was tough, tough.
00:28:51
Speaker
I would love to ask Brian, just from the point of view of someone who has not done this race before.
00:28:58
Speaker
Can you walk us through race week?
00:29:01
Speaker
What does the schedule look like, including athlete check in briefings, any key events that athletes shouldn't miss?
00:29:08
Speaker
Yeah, so we open Transition, we open Registrate Expo, the Res.
00:29:16
Speaker
It's 2 to 6 on Thursday and then 9.30 to 4.30, I believe, on Friday.
00:29:24
Speaker
It's a mandatory bike check-in on Friday, which you cannot bring your bike on race day.
00:29:29
Speaker
That's pretty much standard across all of our Ironman events, maybe a few outliers here and there.
00:29:36
Speaker
So we have two briefings on Thursday and one briefing or sorry, I think two on Friday, maybe three on Friday.
00:29:44
Speaker
I should be more versed in this, but the event schedule is on online right now.
00:29:49
Speaker
But I would definitely recommend if you've not raced this race,
00:29:54
Speaker
Come to a briefing.
00:29:56
Speaker
Allow yourself the 45 minutes that you're going to take.
00:29:59
Speaker
Ask questions there.
00:30:00
Speaker
There's also the thing, you know, this is a community.
00:30:02
Speaker
There's going to be people there who have raced, you know, 50 70.3s or maybe even multiple Boulder 70.3s.
00:30:11
Speaker
You know, just ask them the questions.
00:30:13
Speaker
You know, I think that's the beauty of the community is like, hey, what did you do when you raced it last time?
00:30:17
Speaker
Or what do you do when you're really hot?
00:30:18
Speaker
Or how do you keep yourself cool?
00:30:22
Speaker
Tom Zebart has been one of our longtime announcers, been in and around the sport forever, I think since the beginning.
00:30:28
Speaker
He's one of the OGs.
00:30:30
Speaker
He's going to be doing our briefings.
00:30:32
Speaker
And so he knows just about everything you can know about the sport.
00:30:38
Speaker
And so come to the briefings.
Race Day Logistics and Spectator Information
00:30:41
Speaker
Even if you think you know everything, you may hear something that changes your race day.
00:30:47
Speaker
Allow a little bit of time to park, whether that's on Thursday and Friday.
00:30:50
Speaker
And we can discuss the other Saturday parking and stuff in a little bit later.
00:30:58
Speaker
But just allow yourself a little bit of time because there is limited parking at the res.
00:31:01
Speaker
So if you're in a time crunch trying to get over there after work or whatever it is, just allow yourself the time.
00:31:07
Speaker
And then the other big thing is, I would say, is just, you know,
00:31:11
Speaker
in general, like remember, this is supposed to be fun.
00:31:15
Speaker
I think sometimes we get so uptight and so, you know, you know, just just kind of excited.
00:31:21
Speaker
But it's just this nervous energy and we forget to kind of just have fun with it.
00:31:27
Speaker
So you're going to be in a beautiful location at the at the res.
00:31:30
Speaker
Take take a take a second, turn around, take a deep breath and look at the flat irons.
00:31:35
Speaker
um but yeah all of the schedule stuff is on the on the site now um and then um the the plan is to have the athlete guide out by the end of the week um so that's just gonna ask yeah so that has um all of the information that any information that you missed um and even just some of the basic rules that go along with racing triathlon um so yeah that's kind of an overview
00:32:00
Speaker
You reminded us to just, you know, remember to have fun.
00:32:03
Speaker
That's the reason that we're doing this and also to take care of each other out there, right?
00:32:09
Speaker
You know, to be supportive of each other, give each other a smile, give each other a high five, giving those out really comes back in your racing.
00:32:18
Speaker
I've got one more question for you.
00:32:20
Speaker
And then I think April is going to ask about the shuttle service and all of that.
00:32:24
Speaker
And then we're going to open it up to the audience.
00:32:26
Speaker
So if you're sitting there thinking about a question, you're going to have a chance to ask it here in just a minute.
00:32:32
Speaker
My question is going to be for the folks that are bringing spectators with them, where is the best place for spectators to be?
00:32:39
Speaker
And what are some of the things you're going to have for spectators in terms of like food trucks and stuff?
00:32:44
Speaker
And like, what should they bring?
00:32:46
Speaker
Yeah, it's a great question.
00:32:47
Speaker
So this race is kind of will lead into what April is asking about.
00:32:53
Speaker
There is no parking at the res on race day.
00:32:55
Speaker
So that's everyone, unless you're volunteering, which we always could do as a volunteer.
00:33:01
Speaker
So if there's a bring them in.
00:33:06
Speaker
But there is no parking at the res.
00:33:07
Speaker
So all spectators.
00:33:09
Speaker
Two things about the shuttles to there and the res.
00:33:12
Speaker
And I'll.
00:33:14
Speaker
David Ensign, Be they're very serious about this there is no dogs allowed at the rows so do not bring your dog it won't be allowed on the shuttle but it also won't be allowed at the rest, so if the driver misses it somehow.
00:33:24
Speaker
David Ensign, they'll they'll make you they'll make you leave, so we have to leave the very friends very family members at home.
00:33:32
Speaker
David Ensign, And then.
00:33:34
Speaker
David Ensign, A.
00:33:37
Speaker
I think out there at the res, once you get out there, you are kind of a captive audience.
00:33:41
Speaker
This year, there's a new cafe that has opened at the res that I believe is just this month kind of launching.
00:33:50
Speaker
And they're going to try to use kind of partner with us to make it at their big grand opening kickoff.
00:33:57
Speaker
They're going to have several food tents around the grab and go around the res at two different locations.
00:34:03
Speaker
We're talking about possible third.
00:34:06
Speaker
make uh mcdebitt's tacos who does the athlete food is going to have a is going to have a truck out there vending in the morning is with like burritos to go as well as coffee and then we have a um another coffee shop that's local out of boulder coming i think it's astro coffee um is coming as well so though and they're going to do the same thing grab and go so there's going to be food options for purchase um
00:34:32
Speaker
And then this year we're trying to have a band that can just play to have some kind of acoustic music or music going on.
00:34:43
Speaker
This isn't confirmed.
00:34:43
Speaker
I'm pretty close to getting it all dialed in, but some type of music entertainment on the stage that's already set up there.
00:34:53
Speaker
And then we'll also open the beach.
00:34:55
Speaker
So there's swimming, like the little swimming area that's right there.
00:34:59
Speaker
So family and you got kids and or you just get hot and want to go take a swim, bring a bathing suit, things to bring, what you're going to need for the day.
00:35:08
Speaker
I don't know that looks different for everyone, but, you know, a chair or, you know, sunscreen or a bottle to fill with water.
00:35:17
Speaker
All of that type of stuff, I would say anything you're going to need for a long day, like think about a long day at the beach or a long day at a picnic, depending on how fast your athlete is.
00:35:30
Speaker
Yeah.
00:35:31
Speaker
I would just bring it all, but definitely the sunscreen and the chapstick and all that stuff.
00:35:39
Speaker
So that's kind of my thing.
00:35:43
Speaker
It is not necessarily once you're there, like you can't see anybody.
00:35:46
Speaker
There's no spectating really on the bike course.
00:35:48
Speaker
There's no really spectating on the run course.
00:35:49
Speaker
You get to see them pass by on the run and give them a good high five or a cheer or a hug or whatever.
00:35:56
Speaker
But pretty much you wish them the best in the morning.
00:36:00
Speaker
Maybe give them a couple of high fives before they head on the bike and then the same before they head on the run.
00:36:04
Speaker
So just based on this course and the difficulty of getting around and the fact that you're you're shuttled.
00:36:10
Speaker
There's no real like drive out to a location to see them.
00:36:14
Speaker
So I had a follow up question with that, Brian, um, for the family members, spectators, we're, we're going to transition into parking and shuttle logistics, but can the family members, if given the bike ticket, can they pick up the athlete's bike for them and have it shuttled to their, their vehicle?
00:36:35
Speaker
They can.
00:36:35
Speaker
Yes.
00:36:36
Speaker
Okay.
00:36:36
Speaker
Yeah.
00:36:37
Speaker
As long as they have the ticket that comes with the packet pickup, they can come over and get the bike.
00:36:43
Speaker
Yeah.
00:36:44
Speaker
Awesome.
00:36:45
Speaker
What should athletes and spectators know about parking and shuttle logistics?
00:36:49
Speaker
It's a good question.
00:36:50
Speaker
So we were throwing a little bit of a wrench this year.
00:36:54
Speaker
If you live in the area, have you seen the entrance to IBM, which is now the Kendrell, but was the IBM for years?
00:37:02
Speaker
They're doing a massive bike improvement, greenway improvement along the diagonal highway, and the entrance is gone.
00:37:11
Speaker
Dan Burke, Norcal PTAC Co- So what we're having to do is basically we're coming in a one lane road off of monarch and turning into the parking lot.
00:37:19
Speaker
Dan Burke, Norcal PTAC Co- So what i'm advising is just that allow yourself an extra 15 minutes it's not that big a deal you're probably going not going to sleep that much anyway it's today before race, but that 1520 minutes could change that the.
00:37:34
Speaker
the hurry and the rush and the anxiety of if you're sitting in traffic and we don't know what it's going to be.
00:37:41
Speaker
It's the first time we're going to do it.
00:37:42
Speaker
It's a one year only thing.
00:37:44
Speaker
We're pretty confident that we'll, we'll be good.
00:37:47
Speaker
But if traffic backs up and you've given yourself that buffer, you should be good.
00:37:53
Speaker
So everybody will have to, this is, this will be in the athlete guide as well.
00:37:58
Speaker
So I'm sure there's people now already starting to
00:38:01
Speaker
hairs are starting to stand up on the back of their neck.
00:38:03
Speaker
Just allow yourself a little extra time in the morning.
00:38:08
Speaker
And so basically everybody will have to go up if they're heading north on the diagonal or 119, they're gonna have to do a U-turn at NIWAT.
00:38:16
Speaker
which will be helped controlled by law enforcement.
00:38:19
Speaker
Come back and turn right on Monarch.
00:38:21
Speaker
We have massive parking lots there.
00:38:23
Speaker
So once everybody turns in, there's plenty of parking and they'll load shuttles and shuttles will leave from there and head to the res.
00:38:32
Speaker
We have plenty of shuttles.
00:38:35
Speaker
The on the other side of that.
00:38:37
Speaker
So, yeah, that's kind of how it'll work.
00:38:38
Speaker
Everybody has to funnel in a basically funnel in a skinny road to the parking.
00:38:44
Speaker
So just allow a little extra time in the morning.
00:38:50
Speaker
evening, like after they're done racing, where's the where will the shuttle like where will the shuttle drop them off?
00:38:56
Speaker
Will it drop them off right outside of transition area?
00:38:59
Speaker
No, it'll drop them off just inside of the guardhouses at the at the res.
00:39:03
Speaker
So there's the two parking lots that are in the north and south lots is what we call what they're what they're referred to as.
00:39:12
Speaker
Once they come through the main gate, they're basically going to just do a U-turn drop and head right back out.
00:39:17
Speaker
um and that's going to be going all day long um we used to come into the res but based on the the time that it takes to go into the res with the spectators and everybody walking and um we've decided to just drop it's a short walk to transition from there and all you're bringing is your gear because your bike's already been dropped off so
00:39:36
Speaker
Do you know if VIP members will have access to that lot or are they also using shuttle service?
00:39:44
Speaker
I believe the IP will have access to the parking.
00:39:49
Speaker
I'm not 100% sure, but I'm like 99.9% sure that that's part of the VIP.
00:39:54
Speaker
That's part of the, yeah.
00:39:59
Speaker
Well, question monsters.
00:40:02
Speaker
We could keep going here, but let's, let's,
00:40:05
Speaker
pause and open it up.
00:40:07
Speaker
If you have a question, please come off mic and just ask it.
00:40:13
Speaker
Yes, and let me just make sure I can unmute everyone here real quick.
00:40:18
Speaker
Yeah.
00:40:18
Speaker
Oh, also, I'll say I'll say on this, on any questions that were asked here where I left you wondering or any questions that are asked and I leave you wondering,
00:40:31
Speaker
You can always reach out to the Ironman inbox that's online.
00:40:35
Speaker
And those questions come to me.
00:40:37
Speaker
I would give out my personal email, but I've not had the best of luck with that.
00:40:41
Speaker
So but the emails will go to our athlete service team, who is great.
00:40:45
Speaker
They're really good at what they do.
00:40:47
Speaker
And if any questions they can't answer or any questions that are referred to, Brian said on the on the podcast, this they'll come to me and I can help answer it.
00:40:57
Speaker
And I want to leave you wondering.
00:41:04
Speaker
All right.
00:41:04
Speaker
And if you do not feel comfortable coming off of mute, you can also put your questions in the chat.
00:41:10
Speaker
We will fully accommodate here.
00:41:15
Speaker
A couple of people come off mute and they went back on mute.
00:41:19
Speaker
Come on.
00:41:21
Speaker
I know Zed's got a question.
00:41:23
Speaker
He did.
00:41:24
Speaker
He came off mute for a second.
00:41:25
Speaker
Yeah, yeah.
00:41:27
Speaker
Okay, I guess I'll ask.
00:41:29
Speaker
Yes.
00:41:31
Speaker
Can you all hear me clearly?
00:41:32
Speaker
Yes, we got you.
00:41:34
Speaker
All right, so by no means am I like a triathlete yet.
00:41:40
Speaker
I am still training under Coach Rich.
00:41:43
Speaker
And so right now he's trying to get my zone two together.
00:41:47
Speaker
But I do try to like figure out like where I stand.
00:41:53
Speaker
And right now I live in the eSports virtual world.
00:41:56
Speaker
And I'm wondering, this is like a future type question.
00:42:00
Speaker
Will there be a virtual, like, active esports component to Boulder 70.3 going forward?
00:42:12
Speaker
I'm just curious.
00:42:14
Speaker
Yeah, I mean, I can't really answer what the company's planning on doing that.
00:42:17
Speaker
We did, we had something like that for a while during the COVID days.
00:42:23
Speaker
The VR, VR racing, where like pros race, but then there was also a chance to do the sport and stuff like that.
00:42:32
Speaker
We no longer, that's no longer an arm of our business, but I'm not sure the plans to do anything like that in the future.
00:42:41
Speaker
So I wish I could answer more, but I don't really know.
00:42:46
Speaker
want to ride the boulder course it is available on a full gas uh it's just uh i think it was filmed just a couple of years ago um my uh my buddy bill plock was uh is in the video at the very finish the camera in his hand um anyway uh so yeah and uh is that if you ever want to race on full gas we could do that i'll do that
00:43:11
Speaker
Yeah, and there was a question about parking at the res for the two days leading up to the race.
00:43:15
Speaker
Yes, you can park on Thursday and Friday.
00:43:17
Speaker
You can park at the res.
00:43:21
Speaker
Okay, I have a question.
00:43:23
Speaker
Oh, go ahead, Casey.
00:43:24
Speaker
I'm sorry.
00:43:24
Speaker
Sorry.
00:43:24
Speaker
Hey, I wanted to thank you guys for all your time and energy in this.
00:43:28
Speaker
And I might have missed exactly how you said it, but after the race, how is it that we get our bikes?
00:43:35
Speaker
I know they get put on box trucks, I believe, but can you...
00:43:38
Speaker
Sarah Silverman, M.D.: And then, you know, we have a lot of people who are not going to be able to do that, but we have a lot of people who are not going to be able to do that, and so we have a lot of people who are not going to be able to do that, and so we have a lot of people who are not going to be able to do that, and so we have a lot of people who are not going to be able to do that.
00:43:59
Speaker
Ratchet straps basically from one edge to the trailer to one edge of the truck to the other, and we rack them with like we would on a bike rack handlebars or sorry seats and handlebars, and we don't we don't cram them together, we give them a little room to move from driving back.
00:44:17
Speaker
So, okay.
00:44:18
Speaker
Yeah.
00:44:18
Speaker
Thank you.
00:44:19
Speaker
I appreciate it.
00:44:20
Speaker
Yeah.
00:44:20
Speaker
It's, it's, I mean, honestly, we, we, we really do our best to not damage anyone's property.
00:44:24
Speaker
I mean, there's no guarantees.
00:44:26
Speaker
Um, and if something ever happened and you felt like it was a neglect on our side, um, that would be something we would handle, you know, post-race, but we try to get the bikes back as efficiently as possible in the same condition you gave them to us.
00:44:40
Speaker
Okay.
00:44:40
Speaker
Appreciate your, appreciate your answer.
00:44:41
Speaker
Thank you.
00:44:42
Speaker
Yeah, absolutely.
Athlete Tips and Preparations
00:44:45
Speaker
I have a question, Brian.
00:44:46
Speaker
Hi, everyone.
00:44:48
Speaker
Any advice on elevation?
00:44:51
Speaker
I don't know where it's ever even coming from, but here in San Antonio, it's very flat and very kind of sea level.
00:44:58
Speaker
So any advice or things that we could do?
00:45:02
Speaker
Particularly myself, I'm just getting there two days before the race because I can't take that much time of my week.
00:45:08
Speaker
So yeah, I wanted to ask you that.
00:45:11
Speaker
Sure.
00:45:11
Speaker
I mean, I don't coach anymore actively.
00:45:13
Speaker
I mean, Rich might be able to answer that question better.
00:45:14
Speaker
My experience when I came out here in 2014, I lived at sea level.
00:45:18
Speaker
I lived in Wilmington, North Carolina, which is where...
00:45:22
Speaker
The Ironman 70.3 North Carolina is and I felt fine until I really pushed, I guess, you know, like when the gun went off at the swim and I started to kind of get into a zone three, you know, like I actually was giving some effort during the shakeout ride and my little shakeout swim.
00:45:37
Speaker
I felt like a million bucks.
00:45:40
Speaker
So I would just say, you know, just be aware that you may, when you start to actually give some effort and go into some higher zones, you may just feel a little more gasp, a little more air or a little more, you know,
00:45:55
Speaker
out of out of oxygen a little quicker than you would on a normal ride at home.
00:46:01
Speaker
I just backed off a little bit, caught my breath and then kind of found that comfort zone that might have been a little a little less than I was hoping for.
00:46:09
Speaker
But that's fine.
00:46:09
Speaker
You know, it's just it is what you can do.
00:46:13
Speaker
I would say don't gas yourself coming out of J road and turning right up thirty six and you're trying to keep a certain edge in your gas for air.
00:46:21
Speaker
You know, maybe you just have to, you'll settle into it, but just don't, don't ever do it too quick.
00:46:29
Speaker
And yeah, find that zone that's comfortable for you that, you know, you can race in.
00:46:33
Speaker
Perfect.
00:46:33
Speaker
Thank you very much, Brad.
00:46:34
Speaker
Yeah, of course.
00:46:35
Speaker
It's a great, great answer.
00:46:37
Speaker
I think, you know, the, the thing that I hear most from out from folks who come from sea level to race in Boulder, the swim is what catches them off guard the most.
00:46:48
Speaker
They're just surprised that they're
00:46:50
Speaker
feeling that impact so quickly on the swim.
00:46:54
Speaker
You know, the environment adjustment for elevation is probably about seven to 9% across all three disciplines.
00:47:02
Speaker
So if you dial back your swim pace about seven to 9%, your power about seven to 9%, and your run pace about seven to 9% compared to sea level, you also train in a hot environment.
00:47:14
Speaker
So you've got that going for you and humid.
00:47:17
Speaker
So there might be a little bit of a counter, you know.
00:47:20
Speaker
Yeah, it's 106 today.
00:47:22
Speaker
So yeah, you've got that all day long, my friend.
00:47:27
Speaker
Great.
00:47:27
Speaker
Thank you very much, Rich, for saying that.
00:47:31
Speaker
Perfect.
00:47:37
Speaker
I think Laura wanted to ask a question.
00:47:40
Speaker
So I wanted to make sure we gave her some space here.
00:47:44
Speaker
Thanks, April.
00:47:44
Speaker
Mine was more of just like a fun one and we might have answered it already just with some of the nuances, but I was going to say, what is maybe something over your years that is specific to the Boulder course that people don't think about that can be a hang up or a snag for folks?
00:48:03
Speaker
I know we covered elevation and no shade.
00:48:07
Speaker
Anything else that is like a insider tip to the folks here today?
00:48:12
Speaker
Yeah, I mean, I guess I would say if you haven't run on a gravel path or a gravel road or, you know, a little bit off a road.
00:48:20
Speaker
And once again, this isn't trail running.
00:48:24
Speaker
This is just it's it's packed dirt with some gravel on it.
00:48:28
Speaker
And actually some of the backside of the course is that really packed down gravel dirt roads.
00:48:36
Speaker
I would just say, you know, go out and run a couple of runs or a run or two on some gravel roads.
00:48:42
Speaker
Just get used to the little bit of difference.
00:48:45
Speaker
Your pace will slow down very insignificantly, but slow down a little bit.
00:48:49
Speaker
your feet running on rocks versus pavement.
00:48:52
Speaker
It's going to feel a little different.
00:48:54
Speaker
I'm not advising changing shoes or doing anything crazy or pretty close to the race, but I think that's a little tip that I would give if you haven't run on dirt roads, if you've done all your training on, on pavement or asphalt, go out and do a couple of runs where you're, you're maybe just switching back and forth from asphalt to dirt.
00:49:13
Speaker
Awesome.
00:49:13
Speaker
Thanks.
00:49:14
Speaker
You're welcome.
00:49:17
Speaker
We have a question in the chat from Jacob.
00:49:19
Speaker
What time do you suggest we arrive at the shuttle pickup
00:49:23
Speaker
day of, I think, day of race.
00:49:25
Speaker
Sure.
00:49:26
Speaker
Yeah.
00:49:26
Speaker
So we're going to start running our first shuttles at 345 AM.
00:49:31
Speaker
And that's because we got to move 2000 plus athletes before seven oh five.
00:49:37
Speaker
So, yeah, I get there early.
00:49:38
Speaker
Our first shuttle should run me to start running.
00:49:40
Speaker
If we if we have a shuttle ready to go at three thirty, we'll run it at three thirty.
00:49:45
Speaker
But yeah, three thirty to three forty five is safe.
00:49:47
Speaker
That's the earliest ones.
00:49:49
Speaker
And
00:49:50
Speaker
I would say every year we have that shuttle where we're almost, their mom is getting off the bus and running to get into the water.
00:49:58
Speaker
So don't be those people.
00:50:00
Speaker
Just give yourself some time.
00:50:01
Speaker
Give yourself some time.
00:50:03
Speaker
If something's out of your control, that's out of your control.
00:50:06
Speaker
But don't be because you ever, you know, you decided to sleep that extra 15 minutes.
00:50:11
Speaker
You know, you can sleep on, you can sleep on Sunday.
00:50:15
Speaker
If Coach April and I will be there in transition, our shift starts at 415, so we can't wait to see you.
00:50:22
Speaker
We'll be there giving you high fives as you come into transition.
00:50:26
Speaker
That's awesome.
00:50:27
Speaker
Yeah.
00:50:28
Speaker
Yeah.
00:50:29
Speaker
Earlier is better.
00:50:30
Speaker
Earlier is better.
00:50:33
Speaker
And what I am taking away from this, Brian, is that athletes should be bringing all the things that they need to bring to transition because once they're there, they're there.
00:50:43
Speaker
That's correct.
00:50:43
Speaker
Yeah.
00:50:44
Speaker
Okay.
00:50:44
Speaker
Yeah.
00:50:45
Speaker
Yeah.
00:50:45
Speaker
Like you can, I mean, obviously, maybe not obviously, but like you're checking your bike in on
00:50:51
Speaker
Friday, but you can bring your bottles for your bike because you don't maybe not want them to sit out in the heat all day long after.
00:50:59
Speaker
Or you can, you know, bring the snacks, your gels or whatever, and load your bike up in the morning.
00:51:04
Speaker
Check your tire pressure, all the things you want to do.
00:51:07
Speaker
So, but you're, you're have already dropped off your, your, your bike the day before.
00:51:14
Speaker
So you're just bringing everything else you need for, for racing.
00:51:20
Speaker
Do you want to ask a question?
00:51:26
Speaker
Sorry, Rich, I think you got cut off.
00:51:27
Speaker
What was that again?
00:51:28
Speaker
I saw Casey was off mute.
00:51:29
Speaker
I was seeing if she wanted to ask a question.
00:51:33
Speaker
Oh, no.
00:51:33
Speaker
I have another.
00:51:34
Speaker
No, because I already asked one.
00:51:35
Speaker
Yeah, thank you.
00:51:36
Speaker
OK, you're welcome to ask more.
00:51:41
Speaker
I was going to ask, you know, one of the things I know I've noticed being in transition as a transition volunteer, common things that athletes ask about, is there water available?
00:51:53
Speaker
You know, where's the water, you know, water bottles or like, you know, water to fill bottles.
00:52:01
Speaker
Tire, should I bring a pump, you know, or not?
00:52:04
Speaker
Or will they be provided?
00:52:05
Speaker
Things like that.
00:52:05
Speaker
And also like bike maintenance will be their bikes.
00:52:08
Speaker
Will there be tech support?
00:52:10
Speaker
So yes to the bike support.
00:52:12
Speaker
We will have a bike shop there.
00:52:14
Speaker
It is tri-sport.
00:52:17
Speaker
We have a bike tech there.
00:52:19
Speaker
They'll have a tent set up.
00:52:20
Speaker
It'll be labeled.
00:52:21
Speaker
You'll be able to find them.
00:52:23
Speaker
And we do, we actually zip tie a ton of bike pumps around transition so that they don't walk off.
00:52:30
Speaker
But there's plenty of pumps.
00:52:32
Speaker
And also too, a lot of people bring their own pumps.
00:52:34
Speaker
Like when I was still racing, like I,
00:52:37
Speaker
I would just, you look around probably to your right or your left and somebody's got a pump you could use.
00:52:42
Speaker
Um, so, but if not, we will have pumps and then, yeah.
00:52:45
Speaker
Oh, and then a bottle fills.
00:52:46
Speaker
Yes.
00:52:46
Speaker
We will have a, we will have a table with a bottle or with water to fill your bottles.
00:52:53
Speaker
Bring your bottles.
00:52:54
Speaker
I actually had somebody arrive without bottles last year.
00:52:56
Speaker
I'm like, what?
00:52:57
Speaker
You didn't bring bottles.
00:52:59
Speaker
Um, bring bottles.
00:53:00
Speaker
Yes.
00:53:00
Speaker
We have water for those bottles.
00:53:02
Speaker
And then, um, I was on the tip of my tongue.
00:53:06
Speaker
Um,
00:53:07
Speaker
Oh, transition bags.
00:53:10
Speaker
After you are done setting up your transition area, what do you want people to do with their transition bags?
00:53:16
Speaker
They just leave it at their bikes.
00:53:18
Speaker
Yeah.
00:53:18
Speaker
So you come out of the it'll depend on what suit or not.
00:53:23
Speaker
And you basically will have all of your stuff.
00:53:28
Speaker
at your bike.
00:53:29
Speaker
So you just, you just leave it at your bike and try to always think about all the people around you.
00:53:34
Speaker
So sometimes people just get in a hurry and they're throwing their stuff off.
00:53:37
Speaker
What ends up in the way of your neighbor, um, and your, your fellow triathlete.
00:53:42
Speaker
Um, so just leave that there at your bike.
00:53:45
Speaker
Um, yeah.
00:53:46
Speaker
Awesome.
00:53:48
Speaker
And you mentioned something, so I'm just going to go there, uh, wetsuit or, you know, like wetsuit or not.
00:53:54
Speaker
Um,
00:53:55
Speaker
The chances are, my guess is that it's going to be wetsuit legal, that it probably won't warm up enough to be not wetsuit legal.
00:54:02
Speaker
But what are your thoughts?
00:54:03
Speaker
Yeah, I would agree.
00:54:05
Speaker
I'm hopeful.
00:54:06
Speaker
I always like a wetsuit race, right?
00:54:08
Speaker
Yeah.
00:54:10
Speaker
I'm hopeful that, I'm hopeful the water stays cool.
00:54:13
Speaker
Snow's melting pretty quick.
00:54:15
Speaker
So hopefully the water, the water is nice and cool.
00:54:21
Speaker
A neoprene hug.
00:54:23
Speaker
Yeah.
00:54:23
Speaker
Yeah.
00:54:24
Speaker
All right.
00:54:25
Speaker
Any other questions?
00:54:26
Speaker
April, any questions from I thought it was about a bike tech flat tire on the bike?
00:54:31
Speaker
Yeah, we have like tech we have on the course.
00:54:34
Speaker
We'll have bike tech.
00:54:35
Speaker
They'll be on in vehicles as well as on scooters.
00:54:40
Speaker
I would say right now, if you haven't, because I when I work bike course a lot, I would see people that had never even didn't even know how to take the tire off their bike.
00:54:51
Speaker
You have 30 days.
00:54:53
Speaker
There's a lot of YouTube videos out there.
00:54:55
Speaker
Rich and April may be able to have, they may have coaching videos on how to do this.
00:54:59
Speaker
Change your tire before race day.
00:55:02
Speaker
Practice.
00:55:03
Speaker
So even if you can't get it fully completed, you've already started the process when bike tech pulls up.
00:55:08
Speaker
Like you have your tire off, you have the two...
00:55:10
Speaker
tube out or if you're on a tubular hopefully or a tubeless hopefully um you're you have some uh some sealant with you but I would just say start the process um because you may with 2,000 athletes and four to five bike techs um out there it could you could wait a little while um it is only 28 ish miles of course so um
00:55:36
Speaker
You know, it's not a huge span to cover, but that's my biggest advice.
00:55:42
Speaker
Yes, there will be people out there to help, but kind of try to be as self-sufficient as possible, even if you've never done it before, at least start the process.
00:55:54
Speaker
I did have one question, Brian, about if there's an option to have a morning bag and to drop a morning bag off, or is that...
00:56:04
Speaker
Not so right now we've just been putting them along the fence.
00:56:08
Speaker
So like just kind of out of the way.
00:56:10
Speaker
So if like you have a sweatshirt cause you're cold in the morning you know, you can kind of stash your, your bags out of the way against, against the fence is how they've been doing it.
00:56:20
Speaker
There won't be an actual like morning clothes drop off.
00:56:23
Speaker
It's just to stash it or just stash it at your transition out of the way to where, you know, you'll have it at the end of the race.
00:56:29
Speaker
Excellent.
00:56:30
Speaker
Yep.
00:56:31
Speaker
Any other questions are settling down I don't see any new ones in the chat.
00:56:37
Speaker
And this has been absolutely amazing we are incredibly grateful that you gave an hour of your time with us this evening and.
00:56:45
Speaker
To help athletes have a you know, have a have a successful day and, especially for those who are here, those were the ones who are really kind of craving the knowledge so.
00:56:55
Speaker
Yeah, for sure.
00:56:56
Speaker
As I said, I'm glad to help.
00:56:57
Speaker
I'm glad I was here to help.
00:56:58
Speaker
The more information you have, the better chances are you have a successful race day.
00:57:03
Speaker
So, yeah, I mean, my big takeaways are allow some time in the morning.
00:57:10
Speaker
If your friends and family are coming, tell them to bring everything they're going to need for the day.
00:57:15
Speaker
Have fun.
00:57:17
Speaker
You know, remember that it's a long day.
00:57:21
Speaker
And eat and drink enough.
00:57:23
Speaker
Well, thank you very much.
00:57:25
Speaker
And for those who are interested, I did put a link here in the chat.
00:57:31
Speaker
Coach April and I are having a three weekend training camp this weekend.
00:57:36
Speaker
This coming weekend is a swim focus camp in Colorado Springs and here in Chatfield.
00:57:43
Speaker
Uh, this, the bike focus camp is the 24th and 25th, both days at Chatfield.
00:57:48
Speaker
And then, uh, the last weekend, uh, May 31st and June 1st is up in Boulder.
00:57:54
Speaker
And we have coach Bobby McGee coming, um, as a part of our, um, run drills, uh, run mechanics, uh, part of the workshop.
00:58:01
Speaker
So.
00:58:02
Speaker
And we will be covering how to change a flat tire folks.
00:58:05
Speaker
So don't miss out on that.
00:58:07
Speaker
Awesome.
00:58:10
Speaker
Awesome.
00:58:11
Speaker
Well, thanks again, Brian.
00:58:12
Speaker
We really appreciate your time.
00:58:13
Speaker
This will also come out in our podcast this weekend with some discussion.
00:58:16
Speaker
So if there's any other things that you want to get out or clarify, we'll be happy to put that in our podcast and show notes.
00:58:25
Speaker
Yeah, sure.
00:58:25
Speaker
If I think of anything or I need to correct anything, I'll make sure to get that so you can, uh, you can get that information out.
00:58:32
Speaker
But, uh, yeah, I think it's, you know, as I said, I, I, I want everybody to have the, be fun and have, you know, have, have a serious race, but also, you know, remember that we, we got into this and we do this for fun.
00:58:43
Speaker
That's right.
00:58:44
Speaker
We get to do this.
00:58:45
Speaker
We get to see in Boulder.
00:58:46
Speaker
That's a great way to say it.
00:58:47
Speaker
Yeah.
00:58:48
Speaker
Yeah.
00:58:48
Speaker
Thank you.
00:58:49
Speaker
And it's in Boulder.
00:58:50
Speaker
I mean, come on.
00:58:51
Speaker
Yeah.
00:58:51
Speaker
I can't beat that.
00:58:53
Speaker
All right, April.
00:58:54
Speaker
How about that?
00:58:56
Speaker
That was amazing.
00:58:58
Speaker
Learned so much.
00:59:00
Speaker
Yes.
00:59:00
Speaker
And I love how down to earth Brian is.
00:59:03
Speaker
Like, that's how I like to see race directors.
00:59:07
Speaker
They're very approachable.
00:59:10
Speaker
They want to help.
00:59:11
Speaker
They want to support everyone to have the best day that they possibly can.
00:59:14
Speaker
And I felt that with Brian.
00:59:17
Speaker
You know, they're always steady and calm.
00:59:19
Speaker
Yes.
00:59:21
Speaker
You will never see an excited race director.
00:59:24
Speaker
If you do, they're probably not in the right job.
00:59:27
Speaker
Right, right.
00:59:28
Speaker
They're like a duck on water when there's a thunderstorm.
00:59:33
Speaker
Like you'd see them calm on the top.
00:59:35
Speaker
And if you look underneath, their legs are going.
00:59:38
Speaker
Yeah, it's awesome.
00:59:42
Speaker
I know I've talked to some of his predecessors and, you know, what they say is, you know,
00:59:47
Speaker
Race day is the easiest day of the year for them.
00:59:50
Speaker
That's a great point.
00:59:51
Speaker
All the work has been done.
00:59:53
Speaker
Yep.
00:59:54
Speaker
Let the cards be what they will be because all of the work has been done on the front end.
00:59:59
Speaker
Yep.
00:59:59
Speaker
The plan is in place and there's such experts
Community and Inspiration
01:00:02
Speaker
and professionals at what they do, right?
01:00:04
Speaker
Everybody knows their role.
01:00:05
Speaker
It happens like clockwork.
01:00:07
Speaker
I mean, to watch Kona get set up and torn down is amazing.
01:00:13
Speaker
Yeah.
01:00:14
Speaker
to watch.
01:00:15
Speaker
Anyway, these guys are pros.
01:00:17
Speaker
Brian, thank you so much.
01:00:18
Speaker
That was super helpful.
01:00:20
Speaker
We did put the, the details that were in the, in the, in the announcement, in the email that came out to all athletes about, you know, what to expect the schedule, et cetera.
01:00:32
Speaker
The closure up by IBM.
01:00:36
Speaker
All of that stuff is here in the show notes.
01:00:38
Speaker
So come check it out, folks.
01:00:40
Speaker
We are,
01:00:41
Speaker
Both April and I are both privileged to be at Ironman Boulder 70.3 in the transition area again for 2025 as captain.
01:00:49
Speaker
One of my responsibilities is to recruit volunteers to be in the transition area on race morning to assist athletes prepare for the swimming, get ready.
01:00:57
Speaker
For T1 safely.
01:00:59
Speaker
If you are watching the race and cheering for spectators, there's no better seat in the house.
01:01:04
Speaker
As a volunteer, you'll be right in the middle of the action and volunteer and a volunteer shirt is going to give you some access to get around on race day.
01:01:12
Speaker
So, you know, listen, we would love to have you join us, please.
01:01:17
Speaker
We would we could use your help.
01:01:18
Speaker
Just there's a link here in the show notes.
01:01:20
Speaker
Ironman.volunteerlocal.com.
01:01:23
Speaker
This is actually to exactly the just the.
01:01:27
Speaker
T1 volunteer gig with our team.
01:01:30
Speaker
So we would love to have you join us.
01:01:32
Speaker
Okay.
01:01:32
Speaker
What do you think about that, April?
01:01:34
Speaker
You ready to get your volunteer on?
01:01:37
Speaker
I am.
01:01:37
Speaker
I am.
01:01:38
Speaker
And plus, this will be my second volunteer shirt for this race specifically.
01:01:43
Speaker
And I'm kind of like collecting them like playing cards now.
01:01:47
Speaker
So I like adding it to my mix.
01:01:49
Speaker
I know you just rolled your eyes.
01:01:51
Speaker
I got to tell you, no, what I was rolling my eyes about is our new grit to greatness t-shirts.
01:01:59
Speaker
I don't think, I think I'm going to be so spoiled.
01:02:02
Speaker
I think that's probably the softest t-shirt I have ever felt.
01:02:06
Speaker
Thank you.
01:02:07
Speaker
Thank you.
01:02:07
Speaker
I tried.
01:02:08
Speaker
I tried my best.
01:02:09
Speaker
I'm actually wearing it right now and it is like butter.
01:02:14
Speaker
It feels really good.
01:02:16
Speaker
And I can't wait to see our athletes rocking this weekend too, Rich.
01:02:20
Speaker
Yeah, me too.
01:02:21
Speaker
Absolutely.
01:02:23
Speaker
All right.
01:02:24
Speaker
You ready for a Get Gritty tip?
01:02:25
Speaker
I have been waiting for this.
01:02:28
Speaker
So this kind of started, germinated when April, you saw this first and then sent me a text, a Teams message this week.
01:02:36
Speaker
It is, the title of it is basically Our Well-Being Lies in Our Actions.
01:02:41
Speaker
And it's a meditation by Marcus Aurelius.
01:02:43
Speaker
He was one of
01:02:45
Speaker
the great Stoics who I admire and featured in Gladiator.
01:02:53
Speaker
If basically, essentially, the questions are this.
01:02:58
Speaker
If your happiness relies on your accomplishments, what happens if fate intervenes and you don't accomplish that goal?
01:03:07
Speaker
What if you do achieve everything that you set out to achieve and nobody is impressed?
01:03:15
Speaker
We should take pleasure from our actions rather than the results that come from them.
01:03:20
Speaker
When we celebrated Paul Hunziker's success in his marathon PR last week on the podcast, we weren't focused on the outcome.
01:03:28
Speaker
Yes, the PR in that sentence was the clickbait, but the interview, there were way more words in the title of our podcast, The Making of a PR,
01:03:42
Speaker
which the making is the point.
01:03:44
Speaker
So the ambition should not be to win, but to play with a full, heartful effort is sort of the message here.
01:03:52
Speaker
And it's something that I guess I feel I live by.
01:03:56
Speaker
So April, what did you think about this?
01:03:58
Speaker
How did you filter this one?
01:04:01
Speaker
Well, I want to say that was beautifully done, Rich.
01:04:04
Speaker
Very similarly, I thought of it's not the goal itself, but it's who you become along the way.
01:04:12
Speaker
And I think about when I first started, I'm sure when Paul first started, we were all...
01:04:17
Speaker
newbies, we were all beginners and didn't know what we needed to do or necessarily how to execute perfectly, right?
01:04:24
Speaker
But we, just like we talked about last week, we got started.
01:04:27
Speaker
And then through the journey and through the process and through this growth, we become better, we become more resilient, we become more, we get more wisdom.
01:04:38
Speaker
And I think that's the beauty of this is the making, the making along the way.
01:04:45
Speaker
The making of you.
01:04:47
Speaker
Yes.
01:04:48
Speaker
The making, who will you become the making of you?
01:04:50
Speaker
Yeah.
01:04:52
Speaker
And that we're going to be doing a lot of that this weekend.
01:04:55
Speaker
Yes, we sure are rich.
01:04:57
Speaker
It's going to be fantastic.
01:04:59
Speaker
And then we're going to be doing it.
01:05:00
Speaker
And like I said, in a super inspirational place, because that's where they make cadets into officers.
01:05:06
Speaker
That's true.
01:05:07
Speaker
How cool is that?
01:05:09
Speaker
What a great metaphor.
01:05:15
Speaker
And graduation for USAPA is on May 30th or 29th, excuse me.
01:05:19
Speaker
So it really is.
01:05:20
Speaker
There is electricity in the air right now, which, of course, sorry, all these metaphors.
01:05:26
Speaker
We've got the lightning bolt for the Falcons.
01:05:30
Speaker
Right.
01:05:31
Speaker
Yeah.
01:05:31
Speaker
So this is good.
01:05:33
Speaker
This is a good sign, Rich.
01:05:34
Speaker
Yeah.
01:05:36
Speaker
I'm trying to find a way, a segue into you telling people about the gift bag, the goodie bag.
01:05:46
Speaker
Yeah.
01:05:47
Speaker
Well, we're going to supercharge your weekend with a ton of goodies, including some Vespa, which we want to say thank you.
01:05:55
Speaker
Huge thank you to Peter for giving us a ton of good product to share with our athletes.
01:06:02
Speaker
And we can't wait to see them just deliver on that race rehearsal, Rich.
01:06:06
Speaker
So, yeah, that that is that is one big, big takeaway from this weekend.
01:06:13
Speaker
You can get a lot of goodies.
01:06:15
Speaker
Peter, I got to tell you, if you're listening to the podcast, the question I'm getting from every one of my athletes is can our whole Grit to Greatness team get sponsored?
01:06:27
Speaker
So we're going to do a great job of doing product picks over the next three weekends, my friend.
01:06:35
Speaker
You just watch how passionate this team is.
01:06:39
Speaker
All right.
01:06:40
Speaker
Yeah, Sasha actually texted me today and she's like, are there going to be Vespa products in our goodie bags?
01:06:45
Speaker
I said, absolutely.
01:06:46
Speaker
I sent her a picture and everything.
01:06:48
Speaker
So she gets to try it tomorrow on the race rehearsal.
01:06:50
Speaker
So yeah, pumped.
01:06:53
Speaker
All right.
01:06:53
Speaker
How about that?
01:06:54
Speaker
Try it out workout of the week, April.
01:06:56
Speaker
Yes.
01:06:57
Speaker
So like I said, I'm going to be bringing in a swim set because we have our swim focused camp this weekend.
01:07:02
Speaker
So welcome back to another segment of the TriDot workout of the week, where
Creative and Fun Segments
01:07:07
Speaker
we break down a featured session designed to sharpen your edge, specifically built and designed by TriDot.
01:07:13
Speaker
And it helps to build specific skills that move that needle.
01:07:17
Speaker
This week, we're diving into the
01:07:18
Speaker
Broken 300s, which is a swim set that I did on Monday.
01:07:22
Speaker
I think I scored a 86 on it, Rich.
01:07:26
Speaker
Anyway, I did well on a swim.
01:07:29
Speaker
Actually, I think I gave myself a higher point.
01:07:31
Speaker
But anyway, it's a swim session that's as much about mental focus as it is about physical execution.
01:07:39
Speaker
Broken, quote, sets like this one forced you to stay dialed in.
01:07:44
Speaker
You're not just...
01:07:45
Speaker
logging meters, your working precision, intensity control, and technique under fatigue.
01:07:51
Speaker
So from zone four intervals to strategic drill work and controlled builds, this set challenges you to your ability to switch gears, stay intentional and swim with purpose from start to finish.
01:08:03
Speaker
So we want you to grab your goggles, shake off the autopilot.
01:08:06
Speaker
This is not one of those autopilot workouts, folks.
01:08:09
Speaker
We're going to break down what makes this workout so effective.
01:08:13
Speaker
So broken swim sets consist of one or more rounds of efforts totaling a specific distance, such as a broken 300.
01:08:23
Speaker
Each 300 effort may differ in intensity technique and or number of rests within the effort.
01:08:29
Speaker
And in addition to building fitness, these sets force you to maintain mental focus and be intentional with your intensity and technique.
01:08:36
Speaker
So how do we look at this when we talk about the main set?
01:08:39
Speaker
Each one of these specific intervals will be
01:08:43
Speaker
Add up to 300, but you're not necessarily doing 300 each time.
01:08:47
Speaker
So for instance, the first part of the main set is two by 150 at zone four with a 20 second rest interval in between.
01:08:56
Speaker
Then the next will give you a little bit of a break.
01:08:58
Speaker
300 at zone two with another 20 second rest.
01:09:02
Speaker
The next interval will be two by 100 with a drill slash swim.
01:09:08
Speaker
So you're going to choose what your drill is and you're going to do a swim freestyle by 50.
01:09:15
Speaker
So you'll do first 50 of that 100 as a drill and the second 50 as a freestyle swim.
01:09:21
Speaker
And that will have a 20 second rest in between those intervals.
01:09:25
Speaker
And then you'll have another broken 300.
01:09:27
Speaker
This will be three by 100 at zone four.
01:09:33
Speaker
20 seconds rest.
01:09:34
Speaker
And then you're going to have a wall up here with 300 build.
01:09:39
Speaker
This was fun, Rich, to zone four.
01:09:42
Speaker
So you're going to essentially build up to zone four pace by the time you hit 300.
01:09:48
Speaker
I typically try to do this within the last 100 of that three.
01:09:54
Speaker
Give yourself another 20 seconds rest.
01:09:57
Speaker
Then you're going to continue with another two by 100 as kind of a recovery set.
01:10:01
Speaker
Drill swim choice by 50 with 22nd rest interval.
01:10:06
Speaker
And then you'll have your final fast interval.
01:10:10
Speaker
four by 75 at zone four with a 20 second rest.
01:10:15
Speaker
That was my favorite of the workout.
01:10:18
Speaker
And then kind of like a cool down, if you will, 300 last 300 at zone two.
01:10:23
Speaker
And then the rest of the balance of time will be at zone two.
01:10:26
Speaker
And you can repeat your warmup drills as time permits.
01:10:30
Speaker
All right.
01:10:31
Speaker
And that wraps up.
01:10:32
Speaker
Yeah, it's good, right?
01:10:33
Speaker
It's an awesome one.
01:10:34
Speaker
I take a deep breath before I hit that 300 build a zone four.
01:10:39
Speaker
That will huffle you real quick.
01:10:41
Speaker
That's right.
01:10:42
Speaker
Yeah.
01:10:44
Speaker
And you know you've got a CSS test coming up when you start to see this one come up.
01:10:49
Speaker
Yep.
01:10:50
Speaker
You hit it next week.
01:10:52
Speaker
Yeah, it's on my agenda.
01:10:54
Speaker
Yep, you're absolutely right.
01:10:56
Speaker
So that wraps up this week's try to work out of the week.
01:11:00
Speaker
Remember that broken 300s are more than just a swim set.
01:11:03
Speaker
They're a test of your ability to stay present, stay sharp, get you ready for that CSS test, push through structured discomfort.
01:11:12
Speaker
I love that.
01:11:13
Speaker
As always, don't just get through the workout.
01:11:15
Speaker
You need to get something from it.
01:11:18
Speaker
train with purpose and bring that focus to your next race or challenge.
01:11:21
Speaker
So that's our try it out workout of the week.
01:11:24
Speaker
Rich, what do you think?
01:11:26
Speaker
I love that.
01:11:27
Speaker
Don't just get through the workout, get something from it.
01:11:32
Speaker
Love that.
01:11:32
Speaker
Nice job.
01:11:33
Speaker
Thank you.
01:11:35
Speaker
Okay.
01:11:36
Speaker
We're going to jump into another, uh, limerick lane, keeping it on the swim theme.
01:11:44
Speaker
I am so excited about this, Rich.
01:11:46
Speaker
I have never done a limerick challenge before, and I got an inspiration from one of my favorite podcast shows.
01:11:53
Speaker
And NPR puts it out.
01:11:55
Speaker
It's called Wait, Wait, Don't Tell Me.
01:11:58
Speaker
It's fantastic.
01:11:59
Speaker
Fantastic.
01:12:00
Speaker
You need to listen to it.
01:12:02
Speaker
But they have a rhyming challenge.
01:12:04
Speaker
Listener limericks.
01:12:06
Speaker
And I'm like, you know what?
01:12:06
Speaker
We're going to bring this to 303.
01:12:07
Speaker
We're going to have a limerick swim challenge here.
01:12:13
Speaker
Welcome to Limerick Lane.
01:12:15
Speaker
Guess that swim word.
01:12:17
Speaker
The game where I drop a swim themed limerick with one keyword missing.
01:12:22
Speaker
And it's up to you, Rich, to guess what it is.
01:12:24
Speaker
And I bet our listeners are going to be trying to guess too.
01:12:27
Speaker
So these little rhymes may be fun size, but don't let them fool you.
01:12:32
Speaker
Your swim knowledge and wit are about to be tested.
01:12:36
Speaker
Okay, here we go, Rich.
01:12:37
Speaker
All right.
01:12:38
Speaker
So each limerick ends with a missing word that you have to guess.
01:12:43
Speaker
And I will give you a hint if you're stumped.
01:12:46
Speaker
Correct guesses will earn you bragging rights and maybe a virtual gold swim cap or green one because we know those are coming.
01:12:53
Speaker
So are you ready to put this on?
01:12:56
Speaker
Yes, I'm ready.
01:12:57
Speaker
Okay.
01:12:58
Speaker
So first up, I'm going to read it to you.
01:13:02
Speaker
And if you need a hint, I'll give it to you, but I want you to try and pick this up.
01:13:07
Speaker
All right.
01:13:09
Speaker
A triathlete swam in the bay, but panicked and lost his way.
01:13:14
Speaker
He stopped mid-course and swam back with force, using only his arms, no... Legs.
01:13:22
Speaker
Boom!
01:13:24
Speaker
Good stuff.
01:13:25
Speaker
Good stuff.
01:13:26
Speaker
All right.
01:13:27
Speaker
Number two.
01:13:27
Speaker
Love it.
01:13:29
Speaker
A little hint below, what does a pool buoy do, helps.
01:13:32
Speaker
Yeah, don't look at the hint.
01:13:33
Speaker
Don't look at the hint.
01:13:34
Speaker
All right.
01:13:34
Speaker
Don't look at the hint.
01:13:35
Speaker
Yep, yep, yep.
01:13:38
Speaker
Sorry, I should have bleated those out.
01:13:40
Speaker
You're only going to give that to me if I need it.
01:13:42
Speaker
Exactly.
01:13:43
Speaker
Try not to look at the hint.
01:13:44
Speaker
All right.
01:13:44
Speaker
Okay, I'm hiding it.
01:13:46
Speaker
Okay.
01:13:47
Speaker
A coach with a stopwatch, so fine, shouted, faster!
01:13:51
Speaker
You've got to make time!
01:13:53
Speaker
With flip turns that stick, you'd better be quick if you want to improve your next... Swim time.
01:14:01
Speaker
Close.
01:14:03
Speaker
I'll say, quick and stick.
01:14:07
Speaker
What rhymes with quick and... Oh, hold on.
01:14:11
Speaker
Flip turns that stick, you'd better be quick if you want to improve your next...
01:14:18
Speaker
Split.
01:14:20
Speaker
Yes.
01:14:20
Speaker
Boom.
01:14:21
Speaker
Way to go, Rich.
01:14:23
Speaker
Yes.
01:14:23
Speaker
I threw you off because fine in time.
01:14:26
Speaker
We were kind of doing a little rhyme in there, but you got it.
01:14:30
Speaker
Good job.
01:14:31
Speaker
All right.
01:14:32
Speaker
Here we go.
01:14:34
Speaker
Are you sweating yet?
01:14:35
Speaker
I need to know them.
01:14:36
Speaker
I need to understand limericks, basically.
01:14:38
Speaker
You're doing great.
01:14:39
Speaker
Okay.
01:14:42
Speaker
A swimmer once started a guest, but found that her energy had passed.
01:14:47
Speaker
By lap number four, she could sprint no more.
01:14:50
Speaker
She'd fallen prey to going out.
01:14:57
Speaker
There's two words here.
01:14:59
Speaker
Too hard?
01:15:00
Speaker
Close, close.
01:15:01
Speaker
Past.
01:15:02
Speaker
Aghast.
01:15:02
Speaker
Zone four?
01:15:03
Speaker
Nope.
01:15:04
Speaker
Two.
01:15:05
Speaker
Fast.
01:15:06
Speaker
Yes!
01:15:07
Speaker
Again, how does a limerick work, Rich?
01:15:10
Speaker
Okay, I need limerick for dummies.
01:15:11
Speaker
If I had done limerick for dummies before this, it would be good.
01:15:14
Speaker
You're doing great.
01:15:15
Speaker
You're doing great.
01:15:15
Speaker
All right, I'm ready.
01:15:16
Speaker
All right.
01:15:17
Speaker
Here's the last one, all right?
01:15:20
Speaker
He dove in with barely a glance, ignoring their circle swim dance.
01:15:25
Speaker
He zagged and he zagged.
01:15:27
Speaker
The swimmers all nagged and never gave sharing a. Never gave sharing.
01:15:43
Speaker
It rhymes with glance and dance.
01:15:44
Speaker
I'll give that.
01:15:47
Speaker
Chance?
01:15:48
Speaker
Never gave sharing a chance?
01:15:49
Speaker
Yes, you did great.
01:15:50
Speaker
Way to go, Rich.
01:15:53
Speaker
Yes, the swimmers all nag and never gave sharing a chance.
01:15:58
Speaker
Dang, that is taking it next level.
01:16:01
Speaker
We're doing limericks now on the show.
01:16:03
Speaker
Never have I ever done a limerick on this show.
01:16:08
Speaker
Yeah, you're welcome.
01:16:10
Speaker
I know I always challenge you.
01:16:13
Speaker
By the way,
01:16:17
Speaker
We did do that version of the game, of that game years ago.
01:16:21
Speaker
We had, it was all around historical Olympic games.
01:16:28
Speaker
I would have lost that.
01:16:29
Speaker
It was a hoot.
01:16:30
Speaker
Yeah.
01:16:30
Speaker
Yeah.
Upcoming Events and Listener Engagement
01:16:32
Speaker
Anyway, fantastic show.
01:16:35
Speaker
Folks, so excited about Boulder, so excited about our camp this weekend.
01:16:40
Speaker
April, we're going to see you early.
01:16:41
Speaker
We're going to get the show out early tonight so that we can be ready tomorrow.
01:16:45
Speaker
Any closing thoughts from you, April?
01:16:47
Speaker
Nope.
01:16:47
Speaker
Just let's bring it tomorrow, Rich.
01:16:51
Speaker
We're on and this is going to be amazing.
01:16:55
Speaker
Okay.
01:16:57
Speaker
And I've got a special shout out to Stephanie Hittkemper and Caroline Young.
01:17:03
Speaker
They are both doing Chattanooga 70.3 as well as a lot of other of our friends and other TriDot athletes we know.
01:17:10
Speaker
We are excited for you guys.
01:17:11
Speaker
Have a great race on Sunday.
01:17:14
Speaker
And folks, thanks for listening this week.
01:17:16
Speaker
Be sure to follow us at 323 Triathlon and at Grit to Greatness Endurance.
01:17:20
Speaker
Of course, go to iTunes, give us a rating and a comment.
01:17:22
Speaker
We appreciate it and you.
01:17:24
Speaker
Stay tuned, train informed, and enjoy the endurance journey.
01:17:28
Speaker
For your 303 Endurance Podcast.
01:17:30
Speaker
It's your 303 Endurance Podcast.
01:17:31
Speaker
It's your 303 Endurance Podcast.
01:17:33
Speaker
It's your 303 Endurance Podcast.
01:18:07
Speaker
Endurance Podcast.