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Late Season Racing
21 Plays2 months ago
#503 Late Season Racing
Welcome
Welcome to Episode #503 of the 303 Endurance Podcast. We're your hosts Coaches Rich Soares and April Spilde. Thanks for joining us for another week of news, coaching tips and discussion.
We’re racing Boulder Sunset by BBSC Endurance this weekend. As the name implies, the season is starting to sunset here in Colorado with just about 4 more weeks of triathlon racing. We’re talking all things “late season racing” today!.
Hey Rich and Lauren, yes, really looking forward to Boulder Sunset tomorrow and racing with Sasha and Hunter as well. This is my second time doing this race and my goal is to beat last year’s time of 1:59:05. RaceX is predicting 1:44:48, so let’s see what we can do!
Lauren - I’ll be racing on Sunday with my athlete Veron at the Medford Lakes sprint triathlon. And my athlete Laura is racing her first Olympic distance at the Chicago Triathlon on Sunday, as well!
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
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Announcements and News: Rich
-
Ask A Coach: How to Avoid Late Season Burnout
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Get Gritty Tip: Celebrate Your Wins
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TriDot Workout of the Week: Mobility
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Fun Segment: Triathlon Would You Rather—Weird Race Remix!
Announcements and News:
Our Announcements are supported by VESPA Power today.
Vespa Power Endurance helps you tap into steady, clean energy—so you stay strong, focused, and in the zone longer. Vespa is not fuel, but a metabolic catalyst that shifts your body to use more fat and less glycogen as your fuel source. Vespa comes in CV-25, Junior and Concentrate.
Less sugar. Higher performance. Faster recovery.
Home of Vespa Power Products | Optimizing Your Fat Metabolism
Use discount code - 303endurance20
Grit2Greatness Zoot Store is Open
Series Registration Now Open for the 2025–2026 Run Denver Series
Exclusive Swag Available for Series Registrants
DENVER, CO /ENDURANCE SPORTSWIRE/ – The most beloved winter running tradition in the Mile High City is back! Series registration is officially OPEN for the 2025–2026 RunDenver Race Series, a five-race celebration of community, fitness, and fun — all set against the stunning backdrop of Colorado’s winter wonderland.
Registration for individual races will open soon, but those looking for the full experience can sign up NOW for the complete five-race ser
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Transcript
Introduction to Podcast and Hosts
00:00:00
Speaker
listen to your body in a different way compared to when you're swim, biking and running and you're going all out and stressing your body.
00:00:08
Speaker
It is so important to take your joints through a full range of motion, make that a daily practice.
00:00:16
Speaker
If you could set aside five minutes to stay ahead of the curve, right?
00:00:21
Speaker
Don't wait until you're four or five months into your season and you're starting to feel a niggle come on, be proactive,
00:00:29
Speaker
prehab mobility 100 welcome everybody to your 303 endurance podcast aloha everybody get ready for your 303 endurance podcast
00:00:52
Speaker
Welcome to episode 503 of the 303 Endurance Podcast.
00:00:55
Speaker
We're your hosts, coaches Rich Shore, April Spilde, and Lauren Brown.
00:00:59
Speaker
More on that in a minute.
00:01:01
Speaker
Thanks for joining us for another week of news, coaching tips, and discussion.
Race Discussions and Predictions
00:01:05
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We are racing Boulder Sunset by BBSC Endurance this weekend, April and I. And as the name implies, the season is starting to sunset here in Colorado.
00:01:14
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Just about a few more weeks of racing left.
00:01:17
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And we are talking all things late season racing today.
00:01:21
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Coach April, are you excited about tomorrow?
00:01:25
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Yes.
00:01:26
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I am really looking forward to Boulder Sunset and racing with our athletes, Sasha and Hunter.
00:01:33
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This is my second time doing this race.
00:01:35
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And my goal is absolutely to beat last year's time, which was one hour, 59 minutes and five seconds.
00:01:44
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And race X, yeah, I know I'm coming in hot this year.
00:01:47
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Race X is predicting a one hour, 44 minutes, 48 seconds.
00:01:52
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So let's see what we can do with that.
00:01:55
Speaker
Wow.
00:01:56
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All right.
00:01:56
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So you're, you're coming in with a plan.
00:01:58
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I am.
00:01:59
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That's awesome.
00:02:01
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Coach Lauren, how are you doing?
00:02:03
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I'm doing well.
00:02:04
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I'd love to know how on a scale of one to 10, how prepared do you feel for the race?
00:02:10
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And are you both racing?
00:02:11
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You're both racing?
00:02:12
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Both racing, both doing the Olympic?
00:02:14
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Are you doing the Olympic?
00:02:15
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No, I'm doing the sprint.
00:02:16
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Okay.
00:02:16
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Okay.
00:02:16
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Gotcha.
00:02:17
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Yeah, of course.
00:02:19
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Yeah, I'm happy that you're that confident in my abilities, Rich.
00:02:24
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Yeah, I'm still doing math.
00:02:25
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I'm like, wow, that's pretty good.
00:02:26
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Yeah, yeah.
00:02:27
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No, I'm really excited about it, Lauren.
00:02:30
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I would rate myself at a seven.
00:02:32
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Okay.
00:02:34
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My, my sleep has not been great.
00:02:36
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Um, it's just one of those things I'm still tackling.
00:02:39
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So I would say that has a compounding effect, but I feel good as far as, uh, energy level.
00:02:45
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So I'm excited.
00:02:46
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Okay.
00:02:47
Speaker
Maybe the workout of the week will help you calm down and sleep well.
00:02:52
Speaker
Ooh.
00:02:53
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Okay.
00:02:53
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That's a teaser.
00:02:55
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Love that.
00:02:56
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I also want to know real quick, Rich, how's your carving up going for your race?
00:03:02
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Oh, it's going pretty good.
00:03:03
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I'm actually really thinking about my hydration.
00:03:07
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I'm working on an athletic brewing.
00:03:09
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This is the Free Wave Hazy IPA.
00:03:13
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I thought this was going to be the best way to go.
00:03:16
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I feel like I'm getting my liquid and my carbs all in one here.
00:03:18
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So...
00:03:19
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Win-win.
00:03:21
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We'll see.
00:03:22
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Awesome.
00:03:24
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This is going to be a blast, guys.
00:03:25
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Can't wait to get into the show.
00:03:26
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We've got a lot coming up.
00:03:28
Speaker
Let me really quickly give a shout out to our sponsor, Generation UCAN.
00:03:33
Speaker
UCAN created Live Steady as an alternative to sugar-based nutrition products.
00:03:37
Speaker
Live Steady was purposely designed to work with your body, delivering long-lasting energy that you can feel.
00:03:42
Speaker
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.
00:03:52
Speaker
Check them out at UCAN.co.
00:03:55
Speaker
April.
00:03:56
Speaker
Yes, we've got a jam-packed show today.
00:03:58
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Rich is going to kick things off with our announcements and news from the endurance world and our local community.
00:04:04
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Then we'll dive into our Ask a Coach section where we're going to talk about how to avoid that late season burnout.
Celebrating Victories and Motivation
00:04:12
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I will be bringing the Get Gritty tip today.
00:04:14
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We're going to explore why celebrating wins, whether they're big or small, is a game-changer.
00:04:20
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And our tryout workout of the week is going to be brought to you by Coach Law.
00:04:24
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She's going to highlight the importance of mobility for staying strong and injury free.
Fun Segment: 'Triathlon Would You Rather'
00:04:29
Speaker
And then finally, of course, we'll wrap up with our fun segment, which is Triathlon Would You Rather Weird Race Remix.
00:04:38
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So I know you all are ready for that.
00:04:41
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We're going to debate some of the strangest races out there and force you to choose which ones you would participate in.
00:04:47
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So we want you to grab your headphones, settle in, and let's get to it.
00:04:53
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It's like the beginning of a race.
00:04:56
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When I hear you start to talk about the fun segment, it's like I'm standing on the shore waiting to go in a non-wetsuit legal race.
00:05:04
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That's right.
00:05:04
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Yeah.
00:05:05
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Oh my God.
00:05:06
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The anticipation, the excitement, the- The sweat.
00:05:10
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Yeah, the sweat.
00:05:13
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Good.
00:05:13
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All right.
00:05:14
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It's going to be a diabolical one again, so we're going to have fun.
00:05:17
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We are going to have a blast.
00:05:19
Speaker
We're going to have a blast.
00:05:20
Speaker
And-
00:05:21
Speaker
Man, there's lots of stuff coming up here.
Endorsements and Announcements
00:05:23
Speaker
We've got some announcements and I want to share that they are supported by Vespa Power.
00:05:27
Speaker
Vespa Power Endurance helps you tap into steady, clean energy so you can stay strong, focused, and in the zone longer.
00:05:35
Speaker
Vespa is not a fuel, but it's a metabolic catalyst that shifts your body from using
00:05:39
Speaker
more to using more fat and using less glycogen or sugar as your fuel source.
00:05:44
Speaker
Vespa comes in a number of products, the CV25, the Junior, which has a orange flavor to it and for lighter athletes and the Concentrate all help that
00:05:56
Speaker
help that body shift into fat burning mode equally less sugar, high, high performance, faster recovery.
00:06:04
Speaker
There's a link here in the show notes, use the discount 303 endurance 20, and you will get 20% off of your first order.
00:06:12
Speaker
Now, April, I'm going to have you talk about this.
00:06:14
Speaker
I've got this next announcement here.
00:06:17
Speaker
Grit to greatness.
00:06:18
Speaker
Zoot store is open.
00:06:19
Speaker
You want to share with our audience what that, what that means?
00:06:22
Speaker
Yes, I have been at the chair of trying to get this to realization.
00:06:28
Speaker
We are finally here, folks.
00:06:30
Speaker
We have finalized our kit.
00:06:34
Speaker
It's amazing.
00:06:35
Speaker
I know I'm a little biased, but I can't wait to put it on.
00:06:38
Speaker
We have it now available on our storefront until the 31st of August.
00:06:43
Speaker
So it's going to come up fast.
00:06:44
Speaker
So you want to make sure you get into our show notes and get this link here.
00:06:48
Speaker
So you can get yours today, but we have our tri kits, high performance tri kit.
00:06:53
Speaker
We have a tech tee for running.
00:06:56
Speaker
We have cycling, a cycling jersey and bibs.
00:07:00
Speaker
So you really can choose how you want to represent grit to greatness.
00:07:04
Speaker
But we are so excited that you want to be a part of this team and we would love to see you wearing our green.
00:07:11
Speaker
Yeah.
00:07:11
Speaker
Just say, listen, if you're listening to this and we're going to put a link here in the show notes, you want to check it out for yourself.
00:07:17
Speaker
And if you like what you see and you want to talk to us about being a part of our team, just reach out.
00:07:22
Speaker
Our links are in the show notes, all of us, April, Lauren, myself.
00:07:28
Speaker
So yeah, check it out.
00:07:30
Speaker
And oh, you know what we'll do?
00:07:32
Speaker
Reach out to us and you signed up to be on our team from this episode.
00:07:38
Speaker
And how about we give away a water bottle, a grit to greatness water bottle, the bright green.
00:07:42
Speaker
Heck yeah.
00:07:43
Speaker
Let's do that.
00:07:44
Speaker
Okay.
00:07:45
Speaker
Yeah.
00:07:45
Speaker
I'll even throw in a sticker, Rich.
00:07:47
Speaker
Okay.
00:07:47
Speaker
You got a sticker too.
00:07:48
Speaker
Awesome.
00:07:49
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All right.
00:07:51
Speaker
What a deal.
00:07:53
Speaker
And what a fun team and what a great kit.
00:07:54
Speaker
I mean, nobody's got a green kit like this.
00:07:56
Speaker
No, it's definitely stands out.
00:07:59
Speaker
I love it.
00:08:00
Speaker
The team at Zoot really hooked us up.
00:08:02
Speaker
I mean, we did what, how many?
00:08:04
Speaker
Six versions.
00:08:05
Speaker
Six versions.
00:08:06
Speaker
Yeah.
00:08:07
Speaker
They really stayed with us.
00:08:08
Speaker
So thank you guys.
00:08:09
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They were conquerors.
00:08:10
Speaker
We made it to the mountaintop.
00:08:14
Speaker
You know, before we get into Boulder Sunset, I want to give a shout out to Bill Pluck, the former co-host of the 303 Endurance Podcast.
Event Highlights: Colorado's Ride and Run Denver Series
00:08:24
Speaker
This past week, they did Colorado's Ride.
00:08:26
Speaker
I've been watching the social media of Colorado's Ride all week.
00:08:31
Speaker
I had serious FOMO.
00:08:33
Speaker
This is such a great ride.
00:08:35
Speaker
And Zed has been sending me pictures.
00:08:37
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He actually PR'd Zed Pitts, a friend of mine who I met at Colorado's ride last year.
00:08:44
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It's a five-day ride in the mountains in Southwestern Colorado.
00:08:48
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It's the best, most beautiful riding that you can do.
00:08:53
Speaker
you know, but between Grand Junction and Silverton and, uh, Durango Springs or sorry, Durango.
00:08:59
Speaker
Yeah.
00:09:00
Speaker
Sorry.
00:09:00
Speaker
Yeah.
00:09:00
Speaker
I'm going to say Grand Junction.
00:09:03
Speaker
I don't know.
00:09:04
Speaker
No, no, you were good.
00:09:04
Speaker
You're good.
00:09:05
Speaker
Silverton.
00:09:05
Speaker
You said, yeah, you're good.
00:09:07
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So anyway, and they just wrapped up today and it looked, looked like it was awesome.
00:09:12
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And Zed actually PR'd the Thursday ride, which goes up Wolf Creek pass.
00:09:17
Speaker
What a beast.
00:09:18
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He's a beast.
00:09:20
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Yeah, he sent a few pics, so we'll definitely give him a shout out here.
00:09:26
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So now let's roll into Boulder Sunset, April.
00:09:31
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Are you ready for this?
00:09:33
Speaker
What's your state of packing?
00:09:34
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Hell yeah, I just finished packing before we got on here.
00:09:37
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So you'd be proud of me, Coach Rich.
00:09:40
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I was out in the rain.
00:09:42
Speaker
washing my bike because I knew I needed to do it, getting my chain, getting my computer all set up, making sure my pedals were calibrated.
00:09:50
Speaker
I put on my clip on aero bars too because I ride a road bike, y'all.
00:09:54
Speaker
I'm very much a mountain biker and a road biker.
00:09:56
Speaker
I will one day get a tri bike, but this is where we're at.
00:10:00
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All right.
00:10:01
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So anyway, I made sure that was all good to go.
00:10:04
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And I've got my kit ready.
00:10:06
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I'm actually bringing a kit for Sasha.
00:10:09
Speaker
Like I feel I feel so good about the packing that I've done preemptively.
00:10:14
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So I don't have to get up any earlier tomorrow than I already do, Rich.
00:10:18
Speaker
What time are you getting up?
00:10:20
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3 a.m.
00:10:21
Speaker
Yeah, that seems about right.
00:10:24
Speaker
What time does the race start at?
00:10:26
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It starts at 7.30, but transition opens at 5.30, and I want to get there at 5.30 because I got to pack up my packet, get a position, all of that jazz.
00:10:37
Speaker
And then the drive to Boulder is at least 90 minutes.
00:10:40
Speaker
Okay.
00:10:40
Speaker
Yeah.
00:10:41
Speaker
Yeah, you got to haul.
00:10:43
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I got a haul, but I'm excited.
00:10:44
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Like I feel, I always enjoy racing out there.
00:10:47
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It's worth it.
00:10:48
Speaker
Oh yeah.
00:10:49
Speaker
Well, and we've got some athletes that are going to be racing there.
00:10:53
Speaker
You just mentioned Sasha.
00:10:54
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Yeah.
00:10:55
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Which is awesome.
00:10:56
Speaker
And then Hunter Stokes is, this is going to be his first race.
00:11:00
Speaker
triathlon ever.
00:11:01
Speaker
He's doing the sprint and Hunter is the son of Ken Stokes and Tyra Stokes, both who I've been friends with for years.
00:11:11
Speaker
Actually, Ken, Ken actually was one of my, I've called him, you know, if not a mentor, just somebody I looked up to, you know, in the, in the sport.
00:11:19
Speaker
And I, you know, kind of followed his timeline getting from, you know, starting first triathlon to getting into Ironman.
00:11:25
Speaker
Well, now I'm kind of helping his son get ready for his first race, which is kind of really cool.
00:11:31
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So shout out to, uh, to the three of them.
00:11:34
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Uh, but yeah.
00:11:36
Speaker
So tomorrow morning, I love that you have your, I mean, you've got everything dialed in April.
00:11:41
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I'm ready folks.
00:11:41
Speaker
I'm ready.
00:11:42
Speaker
I just need to eat dinner and go to bed.
00:11:44
Speaker
Yeah.
00:11:44
Speaker
I feel good.
00:11:46
Speaker
Yeah.
00:11:46
Speaker
I haven't looked at train or race X. I have no idea what I did the last couple of times I've done that race.
00:11:53
Speaker
I, I, I can find all my shirts, but I don't know what.
00:11:56
Speaker
So, you know, and- That's all that matters, Rich.
00:11:58
Speaker
And I'm hydrating, as you would expect.
00:12:01
Speaker
So let's just see.
00:12:04
Speaker
Yeah.
00:12:04
Speaker
Do you want to go over the distances?
00:12:05
Speaker
I've got it pulled up.
00:12:07
Speaker
Go for it.
00:12:07
Speaker
You're doing the Olympic.
00:12:09
Speaker
Yeah.
00:12:09
Speaker
Okay.
00:12:10
Speaker
So, Sasha Hunter and I are going to do the sprint, which is a 750 meter swim, a 17.3 mile bike and a 3.1 mile run.
00:12:19
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And then the Olympic is a 1500 meter swim, a 26.4 mile bike in a 6.2 mile run.
00:12:26
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So yeah.
00:12:28
Speaker
Oh, sorry.
00:12:28
Speaker
Real quick.
00:12:29
Speaker
I know laws racing too.
00:12:30
Speaker
I want to throw that back to her too.
00:12:32
Speaker
Yeah.
00:12:32
Speaker
Give me one more minute though, because I am about to get skewered if I don't mention this.
00:12:38
Speaker
That is that my brother has come all the way from Japan.
00:12:42
Speaker
Roger and his wife, Minori, are here.
00:12:47
Speaker
And my, I'll call him my stepdad, are all going to be here.
00:12:54
Speaker
to be at the race.
00:12:55
Speaker
My brother's actually racing.
00:12:56
Speaker
So we are racing.
00:12:57
Speaker
I didn't know that.
00:12:59
Speaker
Yeah.
00:12:59
Speaker
Roger's racing.
00:13:00
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And this is the, this is the American version of the American shore race off between the two of us.
00:13:09
Speaker
Oh my gosh.
00:13:10
Speaker
Cause we're starting in the same wave, even though we're different age groups and we are talking about racing Yokohama together next year.
00:13:18
Speaker
So is this your first time racing together then?
00:13:21
Speaker
No, we've raced a few halves together and we did Boulder the full in 2014 together.
00:13:26
Speaker
Nice.
00:13:28
Speaker
I thought Roger was still here.
00:13:30
Speaker
Yeah.
00:13:31
Speaker
In fact, you're going to see him at 530 in the morning.
00:13:34
Speaker
Well, no, Roger, you'll see him at 630 in the morning.
00:13:38
Speaker
Sorry, Roger.
00:13:39
Speaker
You know, it's true.
00:13:40
Speaker
Dime him out.
00:13:41
Speaker
Oh my gosh.
00:13:43
Speaker
No, that's not true.
00:13:45
Speaker
Okay.
00:13:45
Speaker
So Lauren, tell us about your race.
00:13:49
Speaker
So I will be racing...
00:13:51
Speaker
So I'm in New Jersey, the Medford Lakes Sprint Triathlon.
00:13:55
Speaker
I'll be racing that with my friend and athlete, Veran.
00:13:59
Speaker
This is, I haven't done a sprint in two years.
00:14:02
Speaker
So I'm actually, I think I'm more nervous to do a sprint than I get for a 70.3 distance because a sprint to me is so, like, so hard because you're going all out.
00:14:17
Speaker
So I'm mentally just preparing for, you know,
00:14:21
Speaker
a duration of intensity and a little bit of pain, but, but I'm excited.
00:14:29
Speaker
And I also have one of my athletes is going to be racing her first Olympic in Chicago this weekend.
00:14:34
Speaker
So all exciting things with so many people racing this weekend.
00:14:39
Speaker
It's going strong.
00:14:41
Speaker
It's awesome.
00:14:41
Speaker
Well, good luck.
00:14:42
Speaker
You're going to do great.
00:14:43
Speaker
You know, red line, just, you know, let's go.
00:14:49
Speaker
That's it.
00:14:50
Speaker
Whatever happens, happens.
00:14:52
Speaker
Right.
00:14:52
Speaker
You know, that's interesting, Lauren, because I love that about that's my favorite distance is a sprint distance because I can just go full throttle from from start to finish.
00:15:01
Speaker
And I I know I want to puke by the end of it, but it's like this.
00:15:05
Speaker
It is an endurance or an adrenaline rush that I like.
00:15:09
Speaker
Wow, it's something else.
00:15:10
Speaker
Right.
00:15:11
Speaker
Well, I used to I used to love doing five K's and I
00:15:14
Speaker
always thought I was going to just want to do sprints.
00:15:17
Speaker
And then once I started shifting and did 70.3 and would throw in some half marathons, I was like, this is uncomfortable, but it's like you're teetering on the edge of being uncomfortable and you can always back it off a little bit and you've got time to pick it back up where the sprint it's like, you can't let off the gas.
00:15:36
Speaker
And so you're just like, how much longer can I go?
00:15:39
Speaker
I'm like, I'm not going to die, but, um, but it's fine.
00:15:42
Speaker
Who knows?
00:15:42
Speaker
Maybe I'll, I'll,
00:15:43
Speaker
race this weekend.
00:15:45
Speaker
I love it.
00:15:46
Speaker
I love it.
00:15:47
Speaker
I think the sprint distance, it's the only distance that like, I really feel like I can race, you know, like, cause you got to measure yourself so much with, I mean, Olympic to some degree, but you don't really like, okay, I could, I could put in like some really discretionary effort here and really get super uncomfortable, like things you wouldn't do in a half.
00:16:10
Speaker
Yeah.
00:16:10
Speaker
Right.
00:16:11
Speaker
Yeah.
00:16:13
Speaker
So, so we'll see.
00:16:13
Speaker
I'm going to make it fun.
00:16:14
Speaker
Awesome.
00:16:16
Speaker
Well, good luck.
00:16:17
Speaker
All right.
00:16:17
Speaker
So last thing I want to mention here, you know, we talk about late season for triathlon, but it's early season for running.
00:16:23
Speaker
Found this article and I put it in the show notes here.
00:16:28
Speaker
It's on Endurance Sportswire, and it is basically the Mile High City and its Run Denver Race Series, five race celebration of communities, fitness, and fun, all set against the stunning backdrop of Colorado's winter wonderland.
00:16:44
Speaker
Registration is getting ready to open.
00:16:47
Speaker
Get this.
00:16:47
Speaker
So they're in the lineup here.
00:16:49
Speaker
They've got the Rudolph Ramble 5K, Sunday, December 7th in City Park.
00:16:55
Speaker
The Denver Polar 5K, Sunday, January 18th in Wash Park.
00:17:01
Speaker
The Super Bowl 5K on Sunday, February 1st in Wash Park.
00:17:06
Speaker
And then looks like the Valentine's Day 4-Miler, Sunday, February 8th.
00:17:13
Speaker
And that dam run, this one's always fun.
00:17:16
Speaker
March 1st, Cherry Creek Dam Road.
00:17:19
Speaker
The link is here in the show notes.
00:17:20
Speaker
So if you want to like just register for one of these, great.
00:17:24
Speaker
If this is something you want some help training for, great, because you've got three run.coaches, three running coaches and triathlon coaches here who can help you.
00:17:33
Speaker
Right, April?
00:17:35
Speaker
Lauren, what do you think?
00:17:37
Speaker
I love it.
00:17:37
Speaker
That dam run looks amazing.
00:17:40
Speaker
I had to take a second.
00:17:42
Speaker
I was like, that damn run is... It's not a damn fun.
00:17:48
Speaker
But yeah, I love, honestly, RunDot's been such a great tool for some of my friends and family also who I'm trying to get into the running world.
00:17:58
Speaker
It just makes it so much more attainable where you're not just jumping into it and going all out trying to run distances.
00:18:07
Speaker
It really...
00:18:08
Speaker
eases you into your program.
00:18:10
Speaker
And it was really fun to see my sister and my cousin use it.
00:18:14
Speaker
So yeah.
00:18:15
Speaker
Awesome.
00:18:16
Speaker
Yeah.
00:18:16
Speaker
I couldn't agree more.
00:18:17
Speaker
It's been so helpful for my Air Force friends because we have a 1.5 mile fitness test run that we do every year or sometimes every six months, depending on what your score.
00:18:30
Speaker
Right.
00:18:31
Speaker
So run.
00:18:31
Speaker
has really helped them with getting them physically ready for their
00:18:35
Speaker
fitness test.
00:18:36
Speaker
So can't say highly enough about it.
00:18:39
Speaker
So, and that brings us to the importance of finding a
Managing Fatigue and Avoiding Burnout
00:18:44
Speaker
good coach.
00:18:44
Speaker
And you can do that by linking with grit to greatness, endurance coaching.
00:18:49
Speaker
So today's ask a coach section is brought to you by grit to greatness, endurance.
00:18:54
Speaker
So triathletes and runners, picture this.
00:18:59
Speaker
It's race day.
00:19:00
Speaker
And you know you've done the exact training your body needed to do, like we have done with our...
00:19:06
Speaker
athletic brewing rich holy crap to be ready that's what grid to greatness endurance and try dot or run dot deliver smart targeted workouts backed by powerful analytics you can sign up for a two-week free trial then keep leveling up for as little as 14.99 a month so don't just show up to the start line show up prepared like we are click our sign up link in the show notes to get started today love it love it
00:19:35
Speaker
All right.
00:19:36
Speaker
So this brings us to the ask a coach question.
00:19:39
Speaker
And this one is one that has really been kind of pulled out a lot of conversations I've had with some athletes recently.
00:19:46
Speaker
That really is how to avoid late season burnout.
00:19:49
Speaker
You know, if you're the kind of athlete that, you know, you get excited about the, you know, I've got to do the first race of the season, right?
00:19:56
Speaker
Cause you've just been training indoors all, all winter and you got to, you know, you want to start, right.
00:20:00
Speaker
Or you're building up to, you know, for something bigger in the middle of the season.
00:20:05
Speaker
And then you're like, you don't want to let the season go, right?
00:20:08
Speaker
There's still racing happening.
00:20:09
Speaker
We've got races happening for another five to six weeks out here.
00:20:13
Speaker
And you're like, well,
00:20:16
Speaker
But you stretch out the season and now let's say you've got a fall Ironman, this really puts you at risk for a lot of things.
00:20:25
Speaker
And you got to be mindful about this, especially if you are getting ready for a late season Ironman, like Ironman California or Arizona or Cozumel.
00:20:34
Speaker
These are some really popular ones here at the end of the season.
00:20:39
Speaker
So let's just run through some things to watch for.
00:20:43
Speaker
And we're going to just kick this around a little bit.
00:20:44
Speaker
So I'm going to kick us off, talk about the number one thing, which is fatigue.
00:20:49
Speaker
And that's that risk that accumulated physical and mental fatigue from a long season can lead to burnout, poor performance, and loss of motivation.
00:20:57
Speaker
So if you are feeling like you're not motivated to do tomorrow's workout or you're seeing yourself stagnate,
00:21:07
Speaker
or, you know, any of those kinds of symptoms, ask yourselves, you know, think about this, you know, this is a good time to tune in.
00:21:12
Speaker
So I'm going to kick us off.
00:21:13
Speaker
Recommendations, schedule a mid-season recovery block.
00:21:17
Speaker
We've done this with some of our athletes.
00:21:18
Speaker
April, we actually did a whole webinar on this last year, which is include five to seven days of reduced volume and intensity as a short break.
00:21:27
Speaker
What do you think about that?
00:21:29
Speaker
Yeah, I think that's so important.
00:21:31
Speaker
I did this with a couple of my athletes this season as well, just because they had a couple of longer duration races coming up.
00:21:38
Speaker
And I felt like this was exactly what they needed to recharge and feel motivated again to, to get back to training.
00:21:46
Speaker
So super important.
00:21:48
Speaker
Yeah.
00:21:49
Speaker
Uh, use an HRV or a rate of perceived exertion tracking, uh, coach Lauren, you, you, you do that with your athletes or is that something that you track personally?
00:21:59
Speaker
Yeah.
00:21:59
Speaker
I mean, well, I do track my HRV, but even when it comes to RPE, sometimes if you're getting to that point where either maybe you're overtraining a little bit or you're fatigued, it can be super frustrating if you're just focusing on hitting your zones and you're so tied to your pace on the run, your power on the bike, where if you disconnect from that a little bit, your workouts won't feel as frustrating.
00:22:27
Speaker
And if you know that you're for that
00:22:29
Speaker
That week you're focusing on all of my power zones.
00:22:33
Speaker
It can be an RPE of what my zone four typically feels like and disconnect from the number.
00:22:39
Speaker
You'll feel more satisfied with what you got accomplished because I think sometimes feeling like you're not hitting the numbers makes you feel like, is this even working?
00:22:48
Speaker
I'm not as strong as I was, I'm deconditioned.
00:22:51
Speaker
So I think shifting to RPE can do a lot mentally and physically.
00:22:55
Speaker
Yeah, that's excellent.
00:22:58
Speaker
Oh, April, prioritize sleep and nutrition.
00:23:00
Speaker
You and I are the ones to talk about this.
00:23:03
Speaker
As what not to do?
00:23:06
Speaker
Yeah, right.
00:23:07
Speaker
We do what we say, not as we do.
00:23:09
Speaker
I'm here drinking athletic brew and you're getting, you're not sleeping.
00:23:13
Speaker
Six hours of sleep.
00:23:14
Speaker
Yeah.
00:23:15
Speaker
Yeah.
00:23:15
Speaker
We really do need to listen to ourselves here.
00:23:18
Speaker
No, it's terrible.
00:23:19
Speaker
I think people get that.
00:23:21
Speaker
Mental reset.
00:23:22
Speaker
How about you guys?
00:23:22
Speaker
Either of you found this helpful with your athletes or personally?
00:23:27
Speaker
Yeah, I love what Lauren said.
00:23:29
Speaker
I think it kind of goes hand in hand with taking a step back from the data.
00:23:35
Speaker
I think that giving yourself the opportunity to not focus so much on, oh, I got to hit this metric or this has to be here in order to feel like I was successful.
00:23:44
Speaker
There's so many other ways that you can find success by doing a reset that are not
00:23:51
Speaker
Not solely tied to an outcome such as a data metric or a triathlon activity.
00:23:56
Speaker
So I feel like there's so many things you could do.
00:24:00
Speaker
Hiking.
00:24:01
Speaker
That's a really great way to have a mental reset.
00:24:04
Speaker
Just going for a swim just to be in the water.
00:24:06
Speaker
Like, I feel like we've missed that, too.
00:24:08
Speaker
When we went out to Chatfield last weekend.
00:24:11
Speaker
It was just nice to be in the water without focusing on, oh, I got to do this whole lab in this amount of time, right?
00:24:17
Speaker
I actually really enjoy just being with you and with Hunter.
00:24:20
Speaker
That was a mindfulness for me reset in that I didn't have to have an agenda.
00:24:26
Speaker
It was just nice to be there.
00:24:27
Speaker
So I feel like finding those opportunities to really focus on
00:24:31
Speaker
Something that will give you some joy, especially, can help with letting go of the stress of just always being so focused on your training, training, training.
00:24:42
Speaker
Yeah.
00:24:43
Speaker
And I agree.
00:24:44
Speaker
It is just so relaxing.
00:24:46
Speaker
It seems strange that you're swimming in a lake, but you're in nature and you're in a rhythm and it's just peaceful.
00:24:53
Speaker
And there's ducks and there's paddle boarders.
00:24:57
Speaker
There's a pickle tent.
00:24:58
Speaker
It was a pickle tent.
00:24:59
Speaker
Yeah.
00:25:00
Speaker
That was, that was awesome.
00:25:01
Speaker
Oh, that was so cool.
00:25:02
Speaker
Having Vic Brunkel come out and she brought bagels and cream cheese that are like, I still have the cream cheese in my fridge.
00:25:08
Speaker
Do you really?
00:25:09
Speaker
You, you took the cream cheese.
00:25:11
Speaker
She's like, I'm not taking it.
00:25:12
Speaker
I'm like,
00:25:13
Speaker
Good.
00:25:13
Speaker
Cause I'm taking that stuff was so good.
00:25:15
Speaker
Lauren, you should have been there.
00:25:17
Speaker
Dang it.
00:25:17
Speaker
It was some of the best.
00:25:19
Speaker
Seriously.
00:25:19
Speaker
Yeah.
00:25:20
Speaker
All right.
00:25:21
Speaker
I'm going to lead us into this next one.
00:25:22
Speaker
And, and coach Lauren, this one's coming to you first.
00:25:26
Speaker
Risk is overuse injuries, tendinopathy, stress fractures, becoming likely to, with that accumulative training stress, it happens in racing throughout the season.
00:25:37
Speaker
Whole reason you need a big end of season reset or transition season is to really recover.
Prehab, Mobility, and Immune Health
00:25:42
Speaker
But yeah,
00:25:44
Speaker
Coach Lauren, prehab and mobility work, talk about that.
00:25:48
Speaker
So I'm a huge fan of that.
00:25:51
Speaker
I think people should even go look at, go see a physical therapist before they even feel something coming on to get ahead of it.
00:25:58
Speaker
But it goes hand in hand with the mental reset.
00:26:02
Speaker
If you're taking time to incorporate mobility or doing yoga, which I know we're going to talk about, it forces you to slow down a little bit and to
00:26:12
Speaker
even like listen to your body in a different way compared to when you're swim, biking and running and you're going all out and stressing your body.
00:26:21
Speaker
It is so important to take your joints through a full range of motion, make that a daily practice.
00:26:28
Speaker
If you could set aside five minutes to stay ahead of the curve, right?
00:26:33
Speaker
Don't wait until you're four or five months into your season and you're starting to feel a niggle come on, be proactive,
00:26:42
Speaker
prehab mobility, a hundred percent.
00:26:44
Speaker
Love that.
00:26:46
Speaker
All right, April, this next one's going to come to you.
00:26:50
Speaker
We are going to be talking about rotating terrain and intensity.
00:26:53
Speaker
And I feel like you're the right person to talk about this because you're an exterra triathlete.
00:26:57
Speaker
Yes, I think this is probably what's kept me injury free since I started training with TriDot because I not only follow the training plan, but I also take it very seriously when we talk about minimizing impact.
00:27:10
Speaker
So I think it's also very important that all of us, all athletes who have especially time running, it's super important to vary the surfaces that we're running on because of the risk of injury due to high impact.
00:27:24
Speaker
So things like running on a track,
00:27:27
Speaker
figuring out what type of track it is because there's some asphalt tracks and there's some rubber tracks, right?
00:27:32
Speaker
So varying that is also really helpful, not just running on concrete or on asphalt, but also getting onto the trails.
00:27:40
Speaker
I think trail running, even though I have slower paces when I'm running on trails, I just enjoy it so much more.
00:27:46
Speaker
One, because of the softer impact and two, because you're out in nature.
00:27:50
Speaker
It's fun.
00:27:50
Speaker
Rich and I have been working on getting out on more trail running too because when you're doing off-road triathlon,
00:27:58
Speaker
you'll realize very quickly that when you're fatigued, it's hard to pick up your feet and not trip over roots and rocks and all the crazy stuff that shows up rattlesnakes even on trails.
00:28:11
Speaker
Yeah.
00:28:11
Speaker
Lauren, last year at Xterra North American, there's a rattlesnake on the run trail and I had a volunteer.
00:28:19
Speaker
This guy obviously has handled snakes before.
00:28:22
Speaker
He came up, he grabbed this rattlesnake off the ground and threw it into the woods and he forever became my hero.
00:28:29
Speaker
Yeah.
00:28:29
Speaker
So, yeah, I hope I didn't just scare you all off the trails.
00:28:33
Speaker
But seriously, it helps to rotate terrain.
00:28:35
Speaker
And and obviously with intensity, too, you don't want to just go full bore all the time because you will get injured.
00:28:42
Speaker
I'm pretty sure with this snake discussion, Caroline has just passed out somewhere.
00:28:46
Speaker
Oh, Caroline.
00:28:48
Speaker
When we were on the run last week, she does not like snakes.
00:28:51
Speaker
And when we were on the run last night or last week, she came across a rattlesnake.
00:28:56
Speaker
They're everywhere here, Rich.
00:28:57
Speaker
What the heck?
00:28:58
Speaker
They really are.
00:28:58
Speaker
I know.
00:29:00
Speaker
Listen to niggles.
00:29:01
Speaker
If you didn't listen to Lauren and do the prehab and the mobility work, and now you have niggles, which can happen even if you've done that, but if you end up with niggles,
00:29:10
Speaker
stop right away and really have it looked at by a PT or, you know, make sure that you're, you're making the right volume or load or intensity adjustments to back that off and let that heal much better to rehab fast and, um, and pay it and react fast than to let it linger.
00:29:29
Speaker
Strength training, April, I'm going to go back to you on this one.
00:29:31
Speaker
Talk about strength training.
00:29:32
Speaker
Boy, I think you could actually go back to Lauren.
00:29:34
Speaker
She's got bigger guns than me.
00:29:37
Speaker
I shouldn't even brought up the bullet.
00:29:39
Speaker
No, it's all good.
00:29:42
Speaker
I think this is probably one of the most important factors when it comes to injury prevention is, especially when we think of a full season, you think of that preseason, in season, and then the developmental phase.
00:29:57
Speaker
You should have a strength training program that aligns with each season that you're in because you have different goals, you have different levels of specificity, and it's important to know what you should be doing to match those goals so that you're getting the most out of not only injury prevention, but peaking for your race season and your sports specific.
00:30:17
Speaker
So, yeah.
00:30:18
Speaker
I think understanding how to use strength training, how to periodize for your goals, and then maintaining that is so important that a lot of triathletes miss.
00:30:28
Speaker
So I want to hit that as far as understanding how to use strength training to an advantage when it comes to getting you ready to perform.
00:30:36
Speaker
That's awesome.
00:30:37
Speaker
All right.
00:30:38
Speaker
So that's fatigue.
00:30:39
Speaker
That's injury.
00:30:40
Speaker
Now we're going to take it home with our third of three of three illness.
00:30:45
Speaker
And this is obviously the risk of your immune suppression from high training loads and travel and poor recovery and poor sleep.
00:30:54
Speaker
You know, these things can lead to whether it's colds or GI issues or something more serious, you know, like, you know, like, you know, real fatigue or adrenal fatigue syndrome or something like that.
00:31:06
Speaker
You know, recommendations first, take care of that immune system.
00:31:10
Speaker
You got to be rested and you've got to really take in the right, right micronutrients.
00:31:15
Speaker
I do the, you guys see this in my little daily update to you guys, athletic greens daily.
00:31:20
Speaker
I think it has like changed.
00:31:22
Speaker
I mean, really it makes a difference having your immune system up.
00:31:27
Speaker
April, how about overtraining?
00:31:28
Speaker
What do you think?
00:31:29
Speaker
Or actually let me kick it over to Lauren.
00:31:30
Speaker
So as far as overtraining, I would say,
00:31:36
Speaker
I'm going to kind of go back to even sleep and making sure that you're recovering.
00:31:41
Speaker
That will help your immune system.
00:31:43
Speaker
But with overtraining, making sure that you're tapering and having your deload weeks, all of those parts of your training program are there for a reason.
00:31:54
Speaker
And if you're always having the weeks where you're go, go, go, and you're not tapering back your training program or
00:32:03
Speaker
whether it's strength training or, you know, swim, bike, run, having a little bit of a deload week, it allows your body to recover.
00:32:12
Speaker
And when, if you like have an illness even coming on, let's say, if you're lowering your training volume, your energy is going to go to your immune system where if you need to be fighting off any sort of illness, so you want to keep that in mind.
00:32:27
Speaker
And something that
00:32:29
Speaker
I was thinking about even a little bit earlier when we were talking about this is that I think everyone needs that reminder of if you're run down and you're tapering or you're scaling back, it's not going to make you lose fitness.
00:32:41
Speaker
It's not like three days, five days a week, even like up to two weeks.
00:32:46
Speaker
If you're giving your body the time to recover from being sick or an injury, you're not going to lose fitness.
00:32:51
Speaker
And if you lose a little bit, you'll gain it back a lot quicker if you let your body recover.
00:32:57
Speaker
That's excellent.
00:32:59
Speaker
Practice hygiene during travel.
00:33:02
Speaker
April, you want to hit that one?
00:33:04
Speaker
Yeah.
00:33:06
Speaker
Yeah, I do want to hit that.
00:33:08
Speaker
I also want to hit just to totally back up Lauren on what she just said.
00:33:13
Speaker
I made the mistake once and I was in a powerlifting phase.
00:33:18
Speaker
So I was, this was two years ago.
00:33:21
Speaker
I was doing a prep for a powerlifting competition in Alaska.
00:33:25
Speaker
And I trained through sickness mistakenly.
00:33:29
Speaker
And what should have been maybe two days off to let myself recover and heal turned into two weeks because I didn't listen to my body and I didn't take the rest that I needed.
00:33:40
Speaker
I thought I could continue to cycle.
00:33:43
Speaker
through and and it it did impact my fitness it did impact my ability to on the platform and it turned into what should have been an easier recovery into a really prolonged uh hurt so yeah i just want to throw that out there too that listen listen to yourself you're not going to lose that fitness if anything you're giving yourself the ability to bounce back even stronger
00:34:07
Speaker
So thank you, Lauren, for that.
00:34:10
Speaker
And how we can support being illness-free is by making sure that we are practicing good hygiene while we're traveling.
00:34:17
Speaker
So I like to actually bring sanitary wipes with me when I get on a plane.
00:34:22
Speaker
I'll wipe down the seat because...
00:34:25
Speaker
I don't know.
00:34:25
Speaker
Lord knows what happened in that seat before I got in there.
00:34:29
Speaker
And I think that's important.
00:34:31
Speaker
I will sometimes I heard this from coach Vanessa Ronksley that she will wear a face mask.
00:34:38
Speaker
I haven't done this yet, but she'll wear a face mask mask on a plane.
00:34:41
Speaker
And then once the plane is at altitude because of the filtration, it'll kick on.
00:34:45
Speaker
She'll take it off.
00:34:46
Speaker
I thought that was a really cool tip too.
00:34:48
Speaker
And then obviously just taking care of your gear.
00:34:52
Speaker
Yeah, avoid using shared bottles, avoid reusing bottles that are not clean, right?
00:34:57
Speaker
Take those bottles off your bikes after a race, wash them out, like wash, make sure that you're getting taking care of this stuff because it's amazing how much bacteria can grow in your clothing.
00:35:11
Speaker
in your bottles, in your helmet, right?
00:35:15
Speaker
Those things that need to be taken care of and need to be thought about and being consistent with that can help prevent illness.
00:35:23
Speaker
That was a hell of a tangent, Rich.
00:35:25
Speaker
Thank you for letting me go off.
00:35:26
Speaker
Go.
00:35:27
Speaker
And honestly, this really just falls right in line with what you just said in terms of, or what we've really just said about keeping your immune system up and
00:35:36
Speaker
you're just taking care of yourself and that's just gut health, you know, making sure that you're consuming probiotics and avoiding unnecessary things like antibiotics, which by the way, um,
00:35:49
Speaker
I'm a mess going into this race, given that I just came off of two heavy antibiotics from the last race.
00:35:54
Speaker
Oh my goodness.
00:35:56
Speaker
As well as anti-inflammatories and such.
00:35:58
Speaker
So we'll just see where this goes.
00:36:00
Speaker
All right, guys.
00:36:01
Speaker
Thank you.
00:36:01
Speaker
That was awesome going through the, how to manage that late season racing risk.
00:36:09
Speaker
So you guys are awesome.
00:36:10
Speaker
April, I'm going to turn it over to you to talk about our Get Gritty Tip.
00:36:14
Speaker
Yes, this one is again, super important.
00:36:17
Speaker
I feel like I've been living this a little bit here with the last couple of get gritties that I've shared, but I kind of want to share a personal win from from last night.
00:36:28
Speaker
I was part of a sword cordon for our senior NCO induction ceremony here at the Air Force Academy.
00:36:33
Speaker
We held swords in the air.
00:36:36
Speaker
for 35 inductees to walk through with their loved ones and they all posed for a photo.
00:36:41
Speaker
So you can imagine what that felt like, right?
00:36:43
Speaker
All eyes were on us.
00:36:45
Speaker
And for me, this was a huge win, not just leading the formation as a person calling the commands and in charge of the cordon.
00:36:54
Speaker
It was also really important for me because this is the first ceremony I've done since my incident on stage that we talked about a couple of weeks ago where I passed out, right?
00:37:04
Speaker
And I had zero triggers.
00:37:06
Speaker
I had zero anxiety.
00:37:07
Speaker
I actually felt probably the calmest out of the group.
00:37:10
Speaker
And it was just really powerful.
00:37:13
Speaker
And if you know my history with this, you know that's a massive win.
00:37:18
Speaker
So the lesson tonight is I want you to start recognizing your wins, whether that's in training, in racing, and in life.
00:37:26
Speaker
We oftentimes get too focused on what didn't go well, how, you know, what, what wasn't perfect, whether it was the miss split, the hard interval, the small mistake,
00:37:38
Speaker
I want you to take time to recognize when you actually had growth, when you paused and acknowledge the progress that you made.
00:37:45
Speaker
Small victories, big victories, every moment where you step past fear, where you find fun, as Lauren shared with us last week, where you overcame doubt or discomfort.
00:37:58
Speaker
All those things deserve recognition.
00:38:00
Speaker
And when we recognize that, that's what makes life so much more fun and worth living.
00:38:04
Speaker
So this week, I want you to take a moment after either a workout or your race, Rich, or for you, Lauren, what you're doing with Varon.
00:38:14
Speaker
I want you to find something that happened, whether it was a challenge or it was something that you used to think was an obstacle.
00:38:22
Speaker
I want you to identify that one thing and look for something that you did well, no matter how small it was.
00:38:29
Speaker
I want you to write it down.
00:38:30
Speaker
You can celebrate it.
00:38:32
Speaker
Let us know how you celebrated it.
00:38:35
Speaker
But let that win fuel your next effort.
00:38:38
Speaker
Remember that victory compounds.
00:38:40
Speaker
The more you recognize them, the more confident, resilient, and unstoppable you become.
00:38:44
Speaker
You can pull from that cookie jar, as David Gargans likes to call it.
00:38:49
Speaker
So give us a try and tell us how it goes.
00:38:51
Speaker
We want to hear from you.
00:38:53
Speaker
And I guarantee with enough practice, you will start to experience and appreciate the fruits of those labors, which is what this journey is all about.
00:39:01
Speaker
Awesome.
00:39:02
Speaker
What a great get gritty tip and the personal connection that you made.
00:39:08
Speaker
And thanks for being so vulnerable about that whole experience.
00:39:12
Speaker
You know, you're telling the world that, you know, it's amazing.
00:39:15
Speaker
Thanks, Rich.
00:39:16
Speaker
Yeah.
00:39:16
Speaker
Yeah, I'm proud of it.
00:39:17
Speaker
I mean, we got a really bomb picture, two of us in formation, and I can't wait to see the rest of the photos.
00:39:24
Speaker
Like, it's just that in and of itself is such a huge reminder that, yes, this really sucked when it happened.
00:39:31
Speaker
But, man, look at the testimony now.
00:39:33
Speaker
Yeah, right.
00:39:34
Speaker
Right.
00:39:35
Speaker
All right.
00:39:35
Speaker
Hey, so Coach Lauren, we're so glad you're here.
00:39:38
Speaker
You bring a new perspective to our podcast, of course, and we really wanted to get your voice in here.
00:39:46
Speaker
Tell us about the workout of the week.
00:39:48
Speaker
All right.
00:39:49
Speaker
So this week's workout is a little different.
00:39:53
Speaker
So it's not going to be swim, bike, or run.
00:39:55
Speaker
It's going to be
00:39:58
Speaker
One of my favorite yoga flows, which is designed to prepare your whole body for triathlon training in as little as three minutes.
00:40:05
Speaker
So this routine is inspired by my own 66 day challenge, which was inspired by Coach April.
00:40:13
Speaker
So thank you very much for starting that trend.
00:40:17
Speaker
So I had, I committed to at least three minutes of yoga or mobility every day for the next 66 days.
00:40:25
Speaker
And something that I've noticed also while doing this is that when I give myself the permission to just do three minutes, it often turns into five minutes or 10 minutes.
00:40:35
Speaker
It's a simple mindset shift that makes consistency so much easier.
00:40:39
Speaker
And this flow is the one that I actually did this morning and I do it very, very frequently.
00:40:44
Speaker
So I'm going to walk you through it.
00:40:47
Speaker
I'm also going to make sure that it lives on my Instagram page.
00:40:51
Speaker
So that way it's easy to find.
00:40:52
Speaker
So
00:40:53
Speaker
This yoga flow, you're going to start in a tabletop position, so hands and knees.
00:40:59
Speaker
You're going to just move through your cat and cow pose for three to five breaths, so just movement through your spine.
00:41:06
Speaker
From there, you step back into a plank and into a down dog, so you stretch your backside body.
00:41:11
Speaker
You're going to flow from a three-legged down dog.
00:41:14
Speaker
You step through to a kneeling low lunge and hold, so you can stretch out your hip flexors, which are often tight for triathletes.
00:41:22
Speaker
From there, you'll press back into a kneeling half split, get your hamstring, give that a nice stretch.
00:41:28
Speaker
You're gonna flow through a vinyasa meeting in down dog.
00:41:34
Speaker
Repeat that on the other side.
00:41:37
Speaker
From there, you'll go back to your down dog, and then we're gonna move into our upper body.
00:41:42
Speaker
So from down dog, you go into a high plank, into a tabletop, threading the needle so you get a nice rotation through your T-spine, through your torso.
00:41:52
Speaker
thread it through, you'll stretch out your shoulder.
00:41:55
Speaker
You're gonna repeat that on both sides.
00:41:58
Speaker
And then the final move in this flow to really stretch out your chest and again, your shoulder and your low back is called broken wing.
00:42:07
Speaker
So you lower onto your stomach, one arm goes out like it's half of a T, you roll over that arm and then let your one leg spin over.
00:42:16
Speaker
So you're getting this nice twist going on through your body.
00:42:20
Speaker
And then you're just going to finish with another flow and find child's pose.
00:42:25
Speaker
So hopefully that all makes sense.
00:42:27
Speaker
And again, I'm going to make a video so it lives on the page.
00:42:29
Speaker
But if you have a little bit more time, you can also add some variety.
00:42:34
Speaker
If you want to go through another round of this sequence, maybe throw in some lizard or pigeon pose, which is great for your hips, puppy dog pose.
00:42:43
Speaker
So it really is just a quick restorative, great way to prep your body for swim, bike or run or just a nice
00:42:51
Speaker
shake out after a long day or to kick off your day.
00:42:56
Speaker
So, April, I think we should do that tomorrow morning.
00:43:00
Speaker
Oh, I was thinking the same thing, Rich, before we start.
00:43:03
Speaker
We'll get my brother to hold my phone and take a video of us.
00:43:09
Speaker
Yes.
00:43:09
Speaker
I love that.
00:43:11
Speaker
If you look at my story on my Instagram, that's the flow right there.
00:43:16
Speaker
Yeah, we're going to do it.
00:43:18
Speaker
Add that list of things to do tonight.
00:43:19
Speaker
That's awesome.
00:43:21
Speaker
Yeah.
00:43:21
Speaker
Oh, I love it.
00:43:22
Speaker
I can't wait to hear how it goes for you guys.
00:43:25
Speaker
Oh, here we go.
00:43:27
Speaker
So that was awesome.
00:43:30
Speaker
Yeah, Lauren, I just wanted to say I love your videos.
00:43:33
Speaker
I love that you're tagging me in them.
00:43:35
Speaker
It's so inspirational.
00:43:37
Speaker
And I can't tell you how much that means to me that you're taking this next step with 66 Day Challenge and focusing on you and what makes the most sense.
00:43:45
Speaker
So yeah, we're going to do this for sure.
00:43:48
Speaker
I'm excited.
00:43:49
Speaker
My heart's happy.
00:43:53
Speaker
My heart is feeling diabolical.
00:43:55
Speaker
Let's go.
00:43:57
Speaker
I'm standing on the shore.
00:43:58
Speaker
I got my goggles on the top of my hand.
00:44:00
Speaker
I'm ready to go.
00:44:01
Speaker
We've got some weird races.
00:44:02
Speaker
Yeah.
00:44:05
Speaker
All right.
00:44:05
Speaker
So I'm going to throw some kind of would you rather, and it's choice A or choice B. And they're based on actual races.
00:44:14
Speaker
Okay.
00:44:14
Speaker
So I didn't just pull these out of thin air.
00:44:16
Speaker
These are things you can actually do.
00:44:18
Speaker
But it's another time for one of our favorite games.
00:44:22
Speaker
Lauren, this is a constant theme on this podcast.
00:44:25
Speaker
We do a Would You Rather, and I have different scenarios and different, depending on what we're talking about.
00:44:31
Speaker
So this one specifically is about...
00:44:34
Speaker
the wild west of weird races within the triathlon space.
00:44:37
Speaker
So I dug up some quirky wild triathlons on the planet, and you have to decide which one you would rather do.
00:44:43
Speaker
It's from ice skating transitions to swimming past giraffes.
00:44:48
Speaker
These races are proof that triathlon truly has no limits.
00:44:52
Speaker
You'd be surprised what's out there.
00:44:54
Speaker
So we're going to dive in.
00:44:56
Speaker
And the first one up, would you rather...
00:44:59
Speaker
A, swim in a fjord, bike across rugged mountains, and run up to a mountain summit like the Norseman Extreme Triathlon in Norway, or B, suit up for a midnight swim, bike, and run under a headlamp glow in the Starman Portugal night race?
00:45:17
Speaker
I'm going to go with option A. While the cold and all of that is a lot to wrap my head around, I think
00:45:28
Speaker
Swimming in the dark would probably make me panic.
00:45:34
Speaker
So in the cold, I'll be uncomfortable, but I think that's option A.
00:45:40
Speaker
Definitely going with option B, I think here, just first of all, the cold, there's no way I can wrap my head around that cold.
00:45:48
Speaker
And I think that that swim actually starts at like four in the morning.
00:45:54
Speaker
So I actually think it's going to be in the dark anyway.
00:45:57
Speaker
So, you know, midnight, 4 a.m., there's not a lot of light either way.
00:46:02
Speaker
Come on over to B to feed.
00:46:05
Speaker
I'm going to do the Starman Portugal race right now.
00:46:08
Speaker
That's what we're doing.
00:46:09
Speaker
Anyway, that's my answer.
00:46:11
Speaker
I love it.
00:46:11
Speaker
Come on over to be with me.
00:46:14
Speaker
I'm going Norseman all the way.
00:46:16
Speaker
If I could qualify for this race, I would 100% do it.
00:46:22
Speaker
This is one of those absolutely... You're nuts if you do it, but this is true bragging rights.
00:46:29
Speaker
And I'm a Norski, right?
00:46:31
Speaker
Norwegian is in my blood.
00:46:33
Speaker
I think that I would be doing my heritage a disservice if I got the opportunity and I didn't take it, right?
00:46:40
Speaker
So...
00:46:41
Speaker
Well, and my heritage is from Portugal, so it's perfect.
00:46:46
Speaker
Oh, Rich, I didn't know that.
00:46:48
Speaker
You and Lauren go have fun in Portugal.
00:46:50
Speaker
Yeah, I'm Italian, so I guess I'll say I'm... There we go.
00:46:56
Speaker
I love it.
00:46:57
Speaker
I love it.
00:46:57
Speaker
All right, number two.
00:46:58
Speaker
Would you rather lace up your ice skates, run, then ski across frozen terrain in the winter lewd triathlon in Canada, or race alongside your pup like in the dog
00:47:11
Speaker
try dog Kenny, can I, I think can I triathlon in England, can I triathlon that's running with your dog and biking.
00:47:23
Speaker
They do a bike too.
00:47:24
Speaker
Okay.
00:47:25
Speaker
April.
00:47:26
Speaker
I mean, sorry, Lauren.
00:47:28
Speaker
I'll go with the dog.
00:47:29
Speaker
That's just like a funny, just to do it and low pressure.
00:47:37
Speaker
And I feel like,
00:47:38
Speaker
I don't have a dog right now, but if I did, I'd go with that.
00:47:42
Speaker
What breed would you, would you use?
00:47:45
Speaker
Do you think?
00:47:45
Speaker
Um, I mean, I, I had a pit bull mix, but I feel like she would have been, I mean, she was actually kind of crazy and hyper and a really fast runner.
00:47:56
Speaker
So she, and her name was cherry.
00:47:58
Speaker
She maybe would have been okay for this.
00:48:02
Speaker
Um, but like a lab would probably be a good option.
00:48:06
Speaker
Yeah.
00:48:07
Speaker
Yeah.
00:48:08
Speaker
Huh.
00:48:09
Speaker
Yeah.
00:48:09
Speaker
You know, the more I think about this, having, having a good, uh, race partner, you know, like a sled dog, you know, like, right.
00:48:17
Speaker
Just, yeah.
00:48:17
Speaker
You know, I just be on the bike and just go, go, go.
00:48:26
Speaker
I don't know.
00:48:27
Speaker
Yeah.
00:48:29
Speaker
I do like skiing and I guess, you know, just because I enjoy skiing and I'm going to just go with the winter lewd triathlon in Canada.
00:48:38
Speaker
And I'm going to do that as a tune up for the winter national championship, uh, here in Breckenridge next, next February.
00:48:47
Speaker
God, where has the year gone?
00:48:50
Speaker
Where has it gone?
00:48:50
Speaker
It's flown by.
00:48:51
Speaker
Wow.
00:48:52
Speaker
All right.
00:48:53
Speaker
There you go.
00:48:54
Speaker
Yeah, I'm kind of tied.
00:48:55
Speaker
I'm having a hard time choosing because I would love to try a canine triathlon.
00:49:00
Speaker
I think that would be so much fun.
00:49:02
Speaker
The dog I would choose is probably a Belgian Melonois.
00:49:05
Speaker
I would probably make the biggest mistake ever.
00:49:07
Speaker
Those are rocket dogs.
00:49:09
Speaker
But yeah, I think I would do it.
00:49:11
Speaker
Yeah, but...
00:49:13
Speaker
The winter triathlon, Lauren, is so much fun.
00:49:17
Speaker
I had some of the best time ever in triathlon at the Brekkie Biner this year, and you need to consider, consider it.
00:49:25
Speaker
I have looked into that just to be able to have races in the winter too.
00:49:30
Speaker
They're fun.
00:49:31
Speaker
They're fun.
00:49:32
Speaker
Come on over.
00:49:32
Speaker
I'm going to move, guys.
00:49:33
Speaker
I'm moving.
00:49:35
Speaker
You need to move to Colorado.
00:49:36
Speaker
We've got space for you.
00:49:38
Speaker
Okay, number three.
00:49:39
Speaker
Would you rather...
00:49:41
Speaker
Swim from a cruise ship to an island while surrounded by drafts and cheetahs in the challenge.
00:49:46
Speaker
Your Bonnie.
00:49:47
Speaker
Yeah.
00:49:48
Speaker
In UAE.
00:49:50
Speaker
And I don't know if I pronounce that right, but please bear with me or flip the script and race in reverse order, run bike, then swim in the lander reverse triathlon.
00:50:00
Speaker
I'm going with option a. Yeah, because I know, I know that that sounds like crazy, but I, I feel like I saw a post recently.
00:50:11
Speaker
that was talking about the fact that cheetah, there's no record in history where a cheetah has ever attacked a human.
00:50:19
Speaker
So if I could have that experience and be swimming and have that crazy wildlife around me and know that there's really a slim chance that cheetah is going to attack me, I think that's wild.
00:50:33
Speaker
So that's my answer.
00:50:36
Speaker
A hundred percent.
00:50:37
Speaker
I, I'm more worried about crocodiles, but I'm hoping this is in the ocean and there's no saltwater crocodile.
00:50:42
Speaker
So yeah, I'd go A, but I got to tell you, B is enticing.
00:50:46
Speaker
There was a race here locally here at the Cherry Creek Reservoir, April called my way or the triway.
00:50:54
Speaker
So you could either go the regular way or you could pick the sequence that you wanted, which is kind of cool.
00:51:01
Speaker
So if you did, what would you pick each of you?
00:51:03
Speaker
Oh, if you could flip, if you could do it a different way, run, swim, bike.
00:51:09
Speaker
Oh, wow.
00:51:10
Speaker
Lauren, tell me more.
00:51:11
Speaker
Because I would love to run on fresh legs and just go hard.
00:51:19
Speaker
And then you,
00:51:20
Speaker
dip in the water and feel super warmed up but not totally dead and cool off if it's a hot run and then you finish on the bike and on the bike I feel like it's just for me I'm never as hot on the bike as I am anywhere else during the race and if your legs are feeling a little bit dead you can maybe coast a little bit more than maybe you would on a run so I'd be curious to see how that felt.
00:51:45
Speaker
So I have done a reverse triathlon once.
00:51:48
Speaker
It was in Alaska because it was called the breakup tri.
00:51:52
Speaker
And it's during the time of year when we are, there's no spring in Alaska.
00:51:56
Speaker
It's just literally winter into summer.
00:51:57
Speaker
And they call it the breakup.
00:51:58
Speaker
It's when everything melts.
00:51:59
Speaker
And it was too cold for us to start in the water.
00:52:04
Speaker
And yeah, I, I liked it.
00:52:07
Speaker
I liked it a lot.
00:52:08
Speaker
Actually.
00:52:08
Speaker
It was very weird.
00:52:10
Speaker
Very weird.
00:52:10
Speaker
If we did a, a run bike swim and I like Lauren's the philosophy here.
00:52:19
Speaker
I think I would prefer to do run swim bike, but it was fun and I enjoyed it.
00:52:26
Speaker
So if I could have my choice, I think I would also do run swim bike, but run bike swim was also pretty cool too.
00:52:32
Speaker
So.
00:52:34
Speaker
Hope that makes sense.
00:52:34
Speaker
It was just hard because it was the swim part was in a pool and you have a bunch of people trying to do the serpentine, which I don't know if any of you ever done serpentine swimming in a pool.
00:52:44
Speaker
It's it's it's yeah, it's not fun.
00:52:49
Speaker
All right.
00:52:49
Speaker
Did that answer your question, Rich?
00:52:51
Speaker
What did you think?
00:52:51
Speaker
OK, cool.
00:52:52
Speaker
Perfect.
00:52:52
Speaker
Yeah.
00:52:54
Speaker
We got one more here.
00:52:55
Speaker
So would you rather a dive into some of the world's wildest terrain and elevation in the Himalayan X-Tri high in the mountains or take on a full distance race tucked inside a snow globe wonderland like the T24 extreme triathlon snow globe.
00:53:15
Speaker
I thought you were going to say, tell me more Lauren.
00:53:17
Speaker
Lauren.
00:53:18
Speaker
Holy crap.
00:53:19
Speaker
It makes me think of being a kid at the holidays.
00:53:22
Speaker
And so I know that it's probably absolutely nothing like that.
00:53:26
Speaker
But my like whimsical side just kicked in.
00:53:29
Speaker
I just picture like music.
00:53:34
Speaker
Yeah.
00:53:34
Speaker
Winter Wonderland.
00:53:35
Speaker
Yeah.
00:53:36
Speaker
So it just gave me a feeling more than doing the Himalayan music.
00:53:42
Speaker
Mountain altitude.
00:53:45
Speaker
So purely on my knee jerk reaction to a feeling, not the actual experience itself.
00:53:51
Speaker
I will say the Himalayans are pretty intimidating and it's an extreme try.
00:53:56
Speaker
So, you know, it's going to be murder.
00:54:00
Speaker
I was looking at it.
00:54:01
Speaker
Yeah, it's a 3.5K swim, 165K bike, and a 43K run in the Himalayas.
00:54:10
Speaker
No freaking thank you.
00:54:11
Speaker
I'll stick it to my answer.
00:54:13
Speaker
Yeah, good choice.
00:54:17
Speaker
Arena triathlon actually looks really fun to me.
00:54:21
Speaker
You know, where they've got the indoor pool and you're on the, you know, you're on a trainer.
00:54:25
Speaker
Oh, yeah.
00:54:26
Speaker
You know, and then you're on the treadmill or you're doing those in circuits.
00:54:29
Speaker
That actually looks like a freaking blast.
00:54:31
Speaker
I would do that.
00:54:31
Speaker
Yeah.
00:54:32
Speaker
What a rush, right?
00:54:34
Speaker
That's some serious, yeah, adrenaline.
00:54:37
Speaker
Get a snowmaker in there and you've got your snow globe wonderland.
00:54:42
Speaker
There you go.
00:54:44
Speaker
Well, that's perfect, Rich.
00:54:45
Speaker
There you have it.
00:54:46
Speaker
Some of the strangest, most creative triathlons out there, whether your team Mountain Summit, team Midnight Swim are ready to race alongside your canine friend.
00:54:56
Speaker
These events remind us that the sport, this sport, specifically triathlon, is as much about adventure as it is about endurance.
00:55:04
Speaker
So we'll let you keep debating with your training buddies.
00:55:07
Speaker
But let's be real.
00:55:09
Speaker
The arguments of this are half the fun.
00:55:11
Speaker
So until next time, stay gritty and keep dreaming big.
00:55:16
Speaker
April, Lauren, this has been an absolute blast.
00:55:18
Speaker
I love this little trio that we've got going on here.
00:55:21
Speaker
This is amazing.
00:55:23
Speaker
Thanks again, folks, for listening this week.
00:55:25
Speaker
Be sure to follow us at 303 Triathlon and at Grit to Greatness Endurance.
00:55:28
Speaker
And of course, go to iTunes.
00:55:29
Speaker
Give us a rating and a comment.
00:55:30
Speaker
We appreciate that.
00:55:32
Speaker
And you, stay tuned, train informed, and enjoy the endurance journey.
00:55:37
Speaker
For your 303 Endurance Podcast.
00:55:39
Speaker
It's your 303 Endurance Podcast.
00:55:40
Speaker
It's your 303 Endurance Podcast.
00:55:42
Speaker
It's your 303 Endurance Podcast.
00:56:16
Speaker
Endurance Podcast.