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#524 Shift Happens and Winter Racing at AlmaGEDDON
99 Plays24 days ago
In this episode of the Grit2Greatness Endurance Podcast, we dive into winter training strategies with our theme: Shift Happens. Learn how to ride strong indoors using power and cadence, plus tips for adapting when race conditions change—like AlmaGEDDON’s bikes-and-spikes format. We’ll also share announcements about the Grit2Greatness Velocity Webinar and TriDot Pool School, break down the Workout of the Week, and wrap up with a fun segment. Sponsored by Vespa Power and TriDot Training.
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Coach Lauren Brown
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Coach Rich Soares
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Transcript
Introduction to Episode 524
00:00:17
Rich
Welcome to episode 524 of the 303
Almageddon Race Insights
00:00:20
Rich
Endurance Podcast. We are your hosts, coaches, Rich Soares and Lauren Brown, and we are on a mission to help Endurance athletes train smarter, race stronger, and build the grit it takes to achieve greatness.
00:00:34
Rich
Coach Lauren, you can tell from my background that this is a different background than usual. i am here in Alma, Colorado at the Alma house with two of my new closest friends.
00:00:47
Rich
Say hello real quick. Hello. hi you guys You guys having fun up here in Alma?
00:00:51
Lauren Brown
Hello.
00:00:53
Rich
Oh, yeah. We're loving it. So we are doing a race called Almageddon tomorrow. I've asked my guests, my roommates, I should say, to join me because we have another athlete who has a kind of a similar background in terms of experience doing, you know, skate skiing and skiing that and that sort of thing, but a way different background when it comes to fat bikes, for sure.
00:01:18
Rich
And then we have a volunteer representative to talk about what it's going to like to be a volunteer. And I think their main goal is to make sure that we don't get lost. so Turn around.
00:01:29
Rich
Turn around. That's going to be the turn around.
00:01:30
Lauren Brown
You're going the wrong way.
00:01:33
Rich
Exactly. We have a great show for you tonight. Here we go. Let's get started.
Grit to Greatness Webinar Announcement
00:01:38
Rich
We've got a couple of announcements. First, we have our Grit to Greatness webinar featuring Velocity.
00:01:45
Rich
Velocity, as we've been discussing, is a cutting-edge training platform designed to help cyclists maximize performance through data-driven insights. And we have... Robbie Ventura joining us to help talk about the platform. And if you don't know who Robbie Ventura is, yeah. I do. Yeah. So yeah, join our join our webinar, be a live webinar. And we are hearing from Robbie on the platform and and and how he uses it and and what his vision for this was. And he is helping us launch our platform so we can do studio-driven training content. And Coach Lauren, how excited are you about that? Yeah.
00:02:26
Lauren Brown
I am so pumped. i shared it today on our social media. There's a lot of cool features coming that we haven't even discussed yet. And I can't wait to roll it out. Our ambassadors, like we've said, they get a sneak peek this month, which is going to be a ton of fun. And then in February, i can't wait to to build the community on Velocity. It's going to be awesome.
00:02:54
Rich
Yeah, very exciting. And, but wait, there's more. oh you know, our ambassadors are actually going to do our our launch ride. So this is an ambassadors only ride. These are the folks who are going to really help us like, well, one, make sure we've got an audience that's safe because I feel a little vulnerable teaching my first class on Velocity. So live class, even though we've done it together. But so, yeah, that serves that purpose for sure.
TriDot Pool School Overview
00:03:22
Rich
But they are going to help us.
00:03:24
Rich
you know, really the the the way that it feels, the the vibe of the class, you know, they're going to help us, you know, give us the feedback to make sure that we are spot on when we launch it for everyone. So thank you ambassadors for joining us on Saturday, the 24th for the ambassador ride.
00:03:41
Rich
Also, guess one more. Wait, there's more. We've got TriDot Pool School coming to Colorado Springs February 28th through the 31st. Oh. What's pool school, you ask? I love this.
00:03:56
Rich
Totally unplanned, by the way. So the TriDot Pool Schools are a weekend program. It's like a swim camp.
Leadville 100 Resilience Story
00:04:05
Rich
It's four hours on a Saturday, four hours on Sunday. okay When you register for it, you actually get enrolled in our TriDot Learning Academy.
00:04:15
Rich
You get the online course that you have to go through. there's all you know it goes through kind of what functional freestyle is. okay And all of the land drills, you need to be prepared to demonstrate to on-deck instructors when you show up Oh, so like it's your pre-homework. So it's your pre-homework.
00:04:37
Rich
And then it is a 12 step, like 12 grade program that starts from the kick and works from the kick. You like actually literally spend A good three quarters of the first the first three hours, you haven't taken a single stroke, but you've probably swam 2,000, 3,000 yards. Wow. Kicking? Because it's just kicking, working on a form that we call FAST, which is an acronym, which is f is fingers flat and forward.
00:05:06
Rich
A is arm stretch straight. that There's two S's, spine aligned from tail to crown with eyes pointing down. And the second the second S is his shoulders and shoulders and hips at 45.
00:05:21
Rich
And then the that T is thumb to thigh, palm to sky. And that is the form. It is the streamlined form. When you see it, it's amazing. I was going to say, that's a lot of information. It drills it. I want to see it. So anyway. I don't want to go do it. Let's do it.
00:05:37
Rich
We're to do it. We'll be there. On average, so you you date you do 100-yard time trial before you show up and you report it. At the end, you do a 100-yard time trial.
00:05:51
Rich
record Oh, pre-post. I like it. And we put them up on a board. Average time savings is 15%. Wow. I'll bet you I could get you at 50%. There we go.
00:06:00
Lauren Brown
old.
00:06:01
Rich
I'm not a swimmer. We'll be there. Yeah.
00:06:04
Lauren Brown
Thank you.
00:06:05
Rich
That's all we've got to say about that. There's a link in the show notes. Please register early. You want the time to be able to get that course, work through those you know work through those online courses, and show up ready to impress your on-deck coaches.
00:06:24
Rich
All right. Coach Lauren, you ready to roll into our Ask a Coach with our my roommates? Yes.
00:06:32
Lauren Brown
where am and I'm going say, as we roll through it
00:06:32
Rich
think there should be an explanation there for coming down I think we just need people guessing.
00:06:38
Lauren Brown
yeah as we roll through it, i I totally welcome and want to hear from you both on your experiences with what we're talking about, because I'm coming at it where I'm lucky because i get to learn from like a practical standpoint from you both who have been in it. so I'm excited for for this segment to learn a little bit myself.
00:07:03
Rich
Well, and and you should ask you should ask questions, follow-up questions too, all right?
00:07:09
Rich
Okay. All right.
Almageddon Preparations and Winter Triathlons
00:07:10
Rich
So the question, of course, here is how to train for a winter triathlon. This was to be a winter triathlon, which helps explain the parenthetical statement that follows how to train for a winter triathlon and shift happens. Now, of course, we're're we're doing a little bit of a fun thing here with the the title because the title of our segment here is, you know,
00:07:37
Rich
shift happens, but it's also the dual meaning of like, we wanted to really promote the velocity program, which is all about making sure that you have the shifting skills to manage your power and cadence.
00:07:48
Rich
Well, here the dual meaning is not everything goes according to plan. And in this case, we all got the word about what was it two weeks ago that the ski was canceled. We knew was going to happen. mean, we're not having a good snow winter here.
00:08:04
Lauren Brown
I've heard, yes, not ideal.
00:08:04
Rich
You know, It's been pretty sad. I have been trying to practice skate skiing because I wouldn't say it's like a second nature skill for me. I taught myself how to skate ski last year for the Breckabiner. So you know you probably won a few warm-up laps right before your race, right? So that wasn't really much of an option this year. So the fact that that was canceled is actually little bit relief.
00:08:32
Rich
Now there's very little snow up there. You were up. So when was the last time you were up there to take a look at the course? Was it today? Yeah, we we went up today. It's essentially a gravel road. and The bike part. to The bike part is essentially a gravel road. And then about where you turn to run is potentially snow. And interestingly enough, in places, potentially drifted deep snow.
00:08:55
Rich
Okay, all right. So we've we've been told the theme is sort of bikes and spikes and spikes and flexibility. So so this probably, be before we get into kind of the tips for how to train for this, look let's I want you to get to know the folks I'm here with and kind of what the relationship is and, you know, to the race and a little bit about them. So can I start with you, Julie?
00:09:19
Rich
Sure. Alyssa comes up with these grand ideas and usually I'm right behind her. And this year I was smart enough to talk to Cheryl, who I'm volunteering here with and say, what do you think? And she said, I think we should go to the top and volunteer there.
00:09:36
Rich
So it's been very amazing with the race director, Liz, listening to her navigate the changes in the course and the changes in the weather. And all along, it just brings back memories of all the winter races I've done and the the beauty of you never know.
00:09:56
Rich
You never know till you're in it. You never know till you turn the corner and suddenly it's much colder because you thought you had a headwind, but no, now you have a headwind. So it's, yeah, it's it's kind of brought back some great memories and tomorrow's going to be a fun adventure for everyone.
00:10:13
Rich
Yeah, we're going to get really tough. Absolutely. yes Okay, well. Introduce yourself, and because I know you've you've met Lauren before we started recording, but, you know, introduce yourselves, naep where you're from, and and you've already kind of explained the relationship to the course, but I'll i'll do it you introduce yourself. last I've got a question for you. Okay.
00:10:33
Rich
Judy, live in Leadville, retired as a teacher and a coach to just go be a part of everything Leadville. I'd done the LT100 bike 15 times prior to moving there.
00:10:45
Rich
And yeah, that's me. All right. So this is the Grit to Greatness Endurance podcast for the Grit to Greatness Endurance coaching business. we are Part of what we really try to, try to i guess, part of our value with grit is around resilience.
00:11:07
Rich
Maybe speak to of those 15 times that you did the Leadville 100, What was the time, that what was the story where you had to show the most resilience or where you were you
Adapting to Leadville's Sports Scene
00:11:19
Rich
we're proud of the resilience that you had?
00:11:21
Rich
The very first year I did the LT 100, it was miserable. It snowed, it rained, it rained, it snowed. They would stop you and ask you your name and and questions to make sure you weren't hypothermic. So between stops, I would just keep repeating who I was and where I was and what was happening.
00:11:43
Rich
And I finished, I was horrifically ill for a while. And the next morning we go to awards and and Ken congratulated us because only 31% finished the race that year. And i remember sitting there and laughing to myself thinking, wait, you could quit?
00:12:06
Rich
and Not an option. Exactly. and And I think that has carried me through everything I've ever done since then. it's It's not an option. It is what it is and and whatever it takes.
00:12:19
Rich
you know And if it takes repeating your name to yourself for fear you might forget, that that's a great way to pass smiles. I love that.
00:12:27
Lauren Brown
Judy.
00:12:28
Rich
What a way to be resilient and just like, and not get pulled from the course. Right. That was my major goal. I'm going to get around the system.
00:12:37
Lauren Brown
Yeah, that's amazing.
00:12:40
Rich
All right. Alyssa. Okay. I have to remember all the things that I'm supposed to be doing. Alyssa Magram. I live in Leadville in the same little town as Judy. moved there about two half years ago from Austin, Texas. Slight temperature and elevation change in my life. Yeah. And also an entree into a whole bunch of new sports. I mean, I had been in Austin for 24 years, so was very well versed in the open water swimming and mountain biking and trail running and enter Leadville and enter
00:13:13
Rich
skiing nordic skiing had to learn how to do that we did the the burkebiner when the first winter i moved there and i signed up for that and i was like i guess i gotta learn how to do that just did the zo yeah that i did the short one but i did that and then and then bought a split board and then bought another pair of cross-country skis and then bought a fat bike i sold when i moved to leadville i sold my house and i bought some skis and a fat bike and i was like i'm gonna go live in leadville and do all the things, let them. So in that year we hosted fat bike worlds, which we're hosting again next weekend. So I got into the fat biking thing and, and then, yeah, last year the whole Brekka Biner came up and it was like winter triathlon. What is that? I'm going to sign up and saw that you could choose between classic skiing and skate skiing. And I had done the Berkey with classic skiing. So i'm like, I'm gonna learn how to skate ski. Cause I feel like that would be faster. So I went out one time with our friend and Stanek and I was like, teach me how to skate ski. And we had a 30 minute session. And then I just went up to the Breckabiner and did that.
00:14:13
Rich
Funny. I passed like three people in the ski. And I was like, yes, I don't know what I'm doing. And that was so much fun. So then when we got the email that said the Breckabiner isn't happening, but sign up for this thing called the Armageddon. I'm like,
00:14:26
Rich
Yes. you just I don't know what that is, but I'm going to do it. And so then that's when I sent a message to Judy. i was like, Hey, you want to do this? And she signed up to volunteer. So I was like, so anyway, wisdom in my old age, I know, but this is, this is but super fun. I'm a big fan of, I'm a lifelong learner, both in my work and in play. And I feel like this is part of my entree into living in a new place. And, know, so here I am.
00:14:53
Rich
Well, I was going to just ask, like, yeah you know, I going to ask something about like you being alert. It seems like one of your strengths. You also seem like you're a little bit of an explorer. You're a little bit of a you're, you know, you're okay being vulnerable and taking risks.
00:15:06
Rich
What, what? Calculated risks. Okay. Yes. I mean. what is What is the pattern? Like what are the other ones that you've done? Like what are the other ways that you've explored and taken?
00:15:17
Rich
Okay, so one of them is, so the Leadville 100 run, i have no interest in running that far. I never will do it. My body doesn't need to do that. But two years ago, A friend of ours texted me on a Thursday night and the race is on, starts on Saturday and said, Hey, mornings yeah almost friday yeah. And, and our friend Amanda texted and said, Hey, i have a friend who's coming in town to do the Leadville 100 run.
00:15:40
Rich
He needs a pacer.
00:15:40
Lauren Brown
Thank you.
00:15:41
Rich
Do you want to pace him? And I'm like, I mean, sure. I've been at that time context running like maybe five miles at a time. so I was like, okay, I'm going to pick him up at mile. He's had, we'll have run 75 miles when I meet up with him. I feel like, and I was going to the plan was I was going to run like 11 or 12 to the next thing, which is may queen. I'm like, surely he's been running 75 miles. i haven't run anything. can do that. I feel like I can accomplish this. So I said, yes.
00:16:08
Rich
And then I found out later that he was running because his daughter had this rare disease and he was running to raise money for that. And of course I'm, I work in nonprofits, so I'm like a bleeding heart empath. So I'm like,
00:16:20
Rich
all right fine so we i accomplished the from outward bound to may queen which is like that stretch that i was supposed to run and then he was like will you stay with me how many miles is that that was like 11 12 11 but it's a tough one it's old at night and it's like one in the morning up this power line thing and so we get to may queen which is the last like aid station before you run in 12 miles 13 miles and he was like will you stay with me and i was like I mean, how do you say no?
00:16:46
Rich
Like he's running for his daughter. He's run 87 miles at that point. So I'm like, okay.
00:16:52
Lauren Brown
Yeah.
00:16:52
Rich
I mean, I had not planned for that nor fueled for that, but I feel like, so we accomplished it and it was amazing. And I like, when we get to the part where they run up in the gates or whatever, and I like peeled off and he ran in with his daughter and his family and it was just amazing.
00:17:06
Rich
Amazing. So then this past year, I didn't have a runner. i was supposed to go do the Xterra in Ria Dosa and I couldn't go at the last minute. So Judy was and friends were volunteering at May Queen. And I was like, I i want to volunteer and I'll be ready to run if anybody shows up and they need a pacer.
Winter Triathlon Training Tips
00:17:23
Rich
and So I was I do. I do. I was wearing this.
00:17:26
Rich
and i always And I was survey cool so serving soup in the in the unicorn and outfit and Judy comes up and she's like, get your shoes.
00:17:30
Lauren Brown
all right
00:17:35
Rich
There's a guy that just came in. He's like hallucinating. and who he is he might We don't want him to fall in the lake. Yeah. And i'm I work in drowning prevention. So I'm like, oh my. That's all you had to say. So anyway, so put my shoes on and then I ran with Sam Hall from Houston for the for that. and And we had an amazing, got him to the finish. And we just chatted the whole time and it was watch the sun rise. And so I'm a im a sucker for a cause. Like if someone's doing something to benefit something, I will most likely say yes. Or if an event
00:18:07
Rich
benefits something, I'll most likely say yes. And I like to learn new things. So, I mean, I'm 51 years old. I feel like now is the now's the time to just keep on trying new things. Yeah. So here we are in the Omi house.
00:18:22
Rich
All right. Omi house. So speaking of learning new things, you know, we we have, let's we we are let's just say we are not professionals, but we we have some experience with preparing for events like this. so we Speak for yourself. I'm just kidding. Yes.
00:18:37
Rich
But we do have a few tips we wanted to just roll through for our audience. So, you know, there's a little bit of entertainment here and there's also a little bit of education.
00:18:42
Lauren Brown
Okay.
00:18:46
Rich
So let's kind of roll into some of these tips here. And how do I do this, Coach Lauren? I'll roll off with the first one here and I'll let you take I'll actually get us into into the intro. Let you take the first one. And then i might ask one of my friends here. alissa yeah three We'll talk about how do you prepare for the for the the running the running portion of it.
00:19:11
Rich
And we'll make that bigger if you need it. to Can you read that? Okay. I can read that. Okay. not Okay. Well, that's good. All right. So I'm older than you. So like you know for me, I'm like, what? But I've done this enough. All right. Here here we are. I'm going set us up How to train for a winter triathlon and shift happens. So when you're what we're really talking about here is how did we train for this race? And this race was intended to be a fat tire bike up to T1.
00:19:38
Rich
Then it was going to transition to a Nordic ski up to T2 where you'd... You'd have your, well, you'd be carrying your, your shoes or your, your, maybe snow maybe snowshoes or maybe eight yeah, exactly. track sorry Or Yachtrax.
00:19:55
Rich
And then you're running up to the turnaround and then coming back to T2 to get your, to get your back on your skis, skis down to T1. And then you're going fat tire bike back into town.
00:20:07
Rich
So that is not what we're doing tomorrow. That is not what we're doing tomorrow, but that's what you train. Yes. That's what we planned for. That's we were planning for. So what this ended up being was the bikes and spikes.
00:20:15
Lauren Brown
Mm-hmm.
00:20:17
Rich
So we're gonna do fat tire bike and we are going, and I think we're all going to do fat tires. We're all doing fat tires. Yes. that tire yeah no outside We might have some snow. Yes. We'll see. Bring it. Fingers crossed. Let's start with this.
00:20:29
Rich
coach Lauren, you want talk about like, Do you want speak to the bike handling in the snow
00:20:36
Rich
you go
00:20:36
Lauren Brown
I tell you about And before I jump into that, I do want to say, Alyssa, when you were talking about like all the things that you've done and why it's important to you, I feel like anybody listening to this would have to think if they're not involved in the endurance community, like I need to be a part of it in some way because it's unlike any other community, in my opinion, out there where people support each other, we pull through, we pull the grit, we pull the resilience out of each other.
00:20:57
Rich
Yeah. Yeah.
00:21:11
Lauren Brown
And I just, I loved hearing you talk about everything. Both of you, Judy, both of you, i just, you know, Alyssa, you were sharing a lot about the the races you've done. I think it's amazing.
00:21:22
Lauren Brown
Thank
00:21:22
Rich
Yeah. Well, I think that could be a whole nother podcast on the racing for Judy and I were both part of a team called Team Do Awesome. And we were a charity women's race team and we all did our own things.
00:21:32
Rich
And but for a higher cause and for a higher purpose and for multiple charities. And that could be another podcast we'll talk about later. But yeah. The why.
00:21:39
Lauren Brown
Yes. Sorry. i just I had to throw that in there because i just it resonated with me.
00:21:40
Rich
with The why. Yeah. I love it. That's.
00:21:44
Lauren Brown
And I you know i think for us like as a team, doing things that we that make an impact and that create that sense of community is awesome.
00:21:50
Rich
Yeah.
00:21:53
Lauren Brown
So with that, i going back to where we were getting into talking about dialing in,
00:22:03
Lauren Brown
Fat tire bike handling on the snow. i'll I'll cover it. And then if there's something that you both have to chime in on, absolutely from your experiences, because I'm talking from outside view on things. So totally chime in.
00:22:18
Lauren Brown
So Why it matters is riding on snow is all about traction and balance. So fat tires are forgiving, but you still need to practice smooth power delivery and controlled steering.
00:22:34
Lauren Brown
So when we think about how to train for this, you want to find a groomed trail or packed snow surface and practice riding at different cadences.
00:22:46
Lauren Brown
Focus on staying seated for traction. and using gentle shifts to maintain momentum. You want to avoid sudden power spikes because they will spin your rear wheel.
00:23:00
Lauren Brown
So I would love to hear from you both on this if there's anything else that is important for people to dial into.
00:23:09
Rich
and i go go oh yeah i think I think without a doubt, the most important thing for handling the snow is tire pressure. And especially coming from a triathlon background, it's mind boggling. if I'm on snow of the time, I'm running three pounds.
00:23:27
Rich
in my rear tire and two and a half in my front. i find Very different than that. Very, very different.
00:23:34
Lauren Brown
Right.
00:23:34
Rich
It's so counterintuitive.
00:23:35
Lauren Brown
quite different
00:23:36
Rich
Yeah. If you are sinking at all, if that back wheel's spinning at all, you need less air. If you're on a hard surface, that that tire should almost look splayed.
00:23:48
Rich
I will go up a pound, one pound, if it's a mixed surface in terms of... we're on some pavement, but it's, I think it's one of the hardest concepts to wrap your brain around, especially if you come from, from road racing. And the other is, uh, braking and quite honestly, speed is your friend.
00:24:12
Rich
Control is your friend. if you're in some really squirrely stuff and you need to check your speed, avoid that front brake. You're going to try to maintain control to a point that if you need to check your speed, you don't really need that front brake.
00:24:29
Rich
You can check it with the rear. No vigorous braking because that will. Yeah. Yeah. But truly speed is your friend and remind yourself that it is a little softer than concrete. So if you go down, you go down.
00:24:42
Rich
There you have it. How about grit?
00:24:44
Lauren Brown
No fear, no fear.
00:24:46
Rich
Okay. I'm more of your like practical, like i have zero. Judy's a coach. I don't have any of that. I'm just like your athlete that goes out and tries stuff. And sometimes it works out and sometimes it doesn't. So for me, when I first started fat biking, when I sold my house and bought a fat bike and decided I was going to do this, it was going out and practicing on the snow is not always the same.
00:25:10
Rich
Like we live in a community where we have amazing, thank you, Cloud City Wheelers. for the groomed trails that we have in Leadville. And you can go out and I had to learn when it was okay to ride on the trails when it wasn't because they were grooming them. And if if you have too much pressure, you're sinking and you're tearing up the trail. So some etiquette things that I had to learn. I would constantly be texting Sterling, who's our Cloud City Wheelers guy and be like, can I go ride? Or do I need to not do that now? Like what what's happening? So One, i I want to just mention trail etiquette or whatever. I know that's not really what we're going for, but I think it's important. For me, speed control is huge because, and I will sometimes, I mean, I ride with my clip in, like my boots clipped in. and i will on sometimes on turns i will just clip one foot out so that i know that i can put a foot down if i need to yeah which is like i don't know that's my very uncoached strategy around that doesn't mean i have not so dangerous but like for me it feels better like and i think that's something that people have to learn for themselves like i'm more comfortable knowing that i can put a foot down knowing that there's going to be a lot of snow angels we talk about that like you're going to
00:26:23
Rich
If you wreck, sometimes you you get it you get a good snow angel. and you know But I think that speed control, knowing that you do need to have some speed, but also like the...
00:26:28
Lauren Brown
Okay.
00:26:34
Rich
Being mindful, like we have some trails where there's, I mean, there's trees, you're out there, you know, and if you're sliding out, you know, but knowing, being mindful of ice, because there can be ice under that little snow. Yeah, there's a patch tomorrow we have to watch out for. It's an ice skating rink, apparently. What about, what about,
00:26:53
Rich
handling like you know my experience is you really need to know what your skill level is going into turns especially because of the float and how to counter counter steer me talk about you know that would you feel like cheryl over there on the couch should be talking yes i mean too yeah obviously prior to the turn is where you want to control your speed
00:27:09
Lauren Brown
Mm-hmm.
00:27:16
Rich
You want to look through that turn and you want to trust your bike. the the The bikes were made for this. The fat tires are made for this. Second guessing coming in too hot.
00:27:28
Rich
That's not going to work. So you've got to control your speed in flat pedals if you can. just because it's safer to not drop a toe or hit something. but that makes me a great snow angel. So that's okay. looking through that turn and trusting your bike that these bikes were made to do this.
00:27:47
Rich
they They're better than we are, without a doubt. I have a practical tip as a non-coached human. So I like to look at the the sides of the trail and see where other people have wrecked off because that's my prevention.
00:28:00
Rich
I work in drowning prevention, right? So I look and I see, okay, five feet ahead, there's somebody went off there. I'm not going there. I mean, this is real. This is like this is literally like- Look where you want to go, not where they went.
00:28:11
Lauren Brown
okay I was just gonna say.
00:28:13
Rich
Right, right. But I like to look ahead and see, oh, somebody ate it or there's a lot of divots over there on that side of that trail. hazard Because I'm not going to go there. Yeah. I mean, this is, yeah.
00:28:23
Lauren Brown
know, I'm the opposite. I used to ride a dirt bike and it was like, and I always said, i said, don't look where you don't want to go. Because if I was looking where somebody like made the mark, I was like almost guaranteed it that I was, and I would,
00:28:32
Rich
Exactly. Exactly. at five Well, Sumi, it's like ahead. It's the prevention side.
00:28:40
Lauren Brown
And on the dirt bike also though, Alyssa, would tripod on the dirt bike and and go around. I know you could totally like break your leg doing that, but I was like, I don't know, it's keeping me upright.
00:28:50
Lauren Brown
It's funny.
00:28:50
Rich
It feels to me that honestly, and again, this is like, we're just speaking off the cuff. This is real. This is like, this was my training.
00:28:56
Lauren Brown
Yeah.
00:28:57
Rich
This is how I did it.
00:28:58
Lauren Brown
Yeah. Yep.
00:28:59
Rich
Yeah.
00:29:01
Lauren Brown
So you gotta find what works for you.
00:29:01
Rich
But I think getting out there, getting out there if you can helpful. mean, we were talking before this just about open water swimming in a triathlon, how people show up and do swim for a triathlon. They've never been in open water. Like, If you have the, we have, have a lot of gratitude for where we live because we have groomed beautiful trails. So you can, we can do it. We can practice. Yeah. And we can get out there. Down there in Denver, it was 70 degrees on Christmas.
00:29:28
Rich
All right, we're going shift
Navigating Snowy and Icy Conditions
00:29:29
Rich
gears here. Almost, almost, you know, a pun, right? We are going to talk a little bit about running on packed snow and ice. And what matters here is like running in spikes and traction you know devices like, you know, Yak tracks or, you know, going show you some examples here in a second. It really changes your gait and muscle recruitment. So what we're it's getting more taxing, you know, because you are, you know, your stabilizer muscles, your balance, you know your nervous system knows that, you know, this is not the same as running on on road shoes and on a you know flat terrain.
00:30:03
Rich
So how to train incorporate short runs. you know Don't go like, you know, go don't go do a 10 mile run on these things. Incorporate yeah just 20 to 30 minutes on snow or icy paths. You know, with your kind of race day gear that you're plaque planning to use, we're going to show you some yak tracks here, some ice bug shoes.
00:30:20
Rich
And start with easy efforts just to get used to them. You can even just start walking them a little bit, you know, just to like get used to them on snow, yeah on ice. Don't take these. you You take those out onto the sidewalk and you are going to be like on an ice rink. Yes.
00:30:36
Rich
Make sure that you're doing this in snow, which is actually also been a challenge down in Denver. I have been able to do this. See? so Yeah. Well, it was my experience at Brickbinder. was like, that was a kind of a new experience in Yak Trax.
00:30:49
Rich
and yeah you know it's And do you remember Alex Willis who had the snowshoes on and he he came in first overall and he lives in Leadville and we were talking about it last week about his So I did buy a pair of snowshoes, but we won't need them for tomorrow. The those foam ones? The foam ones, yes. I have them in the truck. they're pretty They were pretty great. Apparently I had them on the wrong feet. Just in case. like give your yak tracks around here? Yes. Show these yak tracks. Yes. Okay. This is the yak track. And I went with like a little bit.
00:31:21
Rich
I had like the super basic ones, but I just, I, that only had these things. The springs. The springs. But I went with these that now have some spikes, little mini spikes or whatever those are called. And the, and the little springs. And and if I can add with the full springs,
00:31:38
Rich
As you're on your toes, it's unstable. With these, as you're on your toes, it's it gives you much more stability. It's definitely worth the investment if you can't get ice bugs.
00:31:50
Rich
Running yeah but look at the I like this part because this is it it has a nice Velcro so can tighten it. This is the ultra all-weather Lone Peak, by the way.
00:32:01
Lauren Brown
Thank you.
00:32:01
Rich
Feel free, Ultra, to sponsor this podcast. you know Yeah, you know you're an ultra runner win for us or a trail runner win. Do you think there's going to enough snow to warrant gators? I did not bring any, so I will not be wearing those and I've never used them. So, but I don't know. I did hear Liz talk about how she appreciated those. I don't, unless what's happening outside, we're getting more than I think. Yeah. don't know. Probably, maybe not. I would, I recommend that, what do they weigh an ounce? Oh, keep them in my pack. Oh yeah, sure. There's no reason not to have them because that little bit of ice that comes in your shoe or a rock given tomorrow. True.
00:32:41
Rich
it it You know what it's like. nice You all know what it's like to run with a rock in your shoe. just These ice bugs. Yeah. And they have a gator. These have a built-in gator. Those are nice. But the spikes are built right into the bottom of the shoe. So, again, you definitely not want to go out on concrete with those. That would be pretty dicey.
00:33:05
Rich
Anyway, so... There you go. Get some experience in these before you go race. This is not do what i say, not what I do. if I can add one more thing, just very quickly.
00:33:15
Lauren Brown
Thank you.
00:33:17
Rich
With the with the spikes, very similar to a snowshoe, as you're running downhill, you're going to need to dorsiflex a little bit more than normal because you you will catch a toe.
00:33:29
Rich
And if you have the full size of these, guarantee you'll catch a to if you're not... You don't want to you't want to run on your heels, but you do want to dorsiflex just a little more than normal. Well, and the snowshoes, I want to say talk about that for a second just because I did practice and I felt like I should go practice because I didn't know how much snow we were going have. And I, because I was convinced I was going to trip myself. And I had realized my gait was a lot, I had to, a lot wider stance or whatever with the snowshoes, which was interesting. I went out for a, I think the first time I went out with them, I went for a four mile run and it was fine, but I definitely like, I was sore the next day because it was a totally different gait than when I'm my regular running. So where'd you feel it?
00:34:18
Rich
my hips for sure. And my, yeah, but it was, but i actually love those. And I, I, there, I got the foam ones just because I was afraid of like kicking the metal on like a metal parent tripping myself. So I thought foam would make be safer and they're lighter and I could get the kids ones. So I also got the kids ones. They're less expensive and shorter.
00:34:39
Lauren Brown
It's a perk of being short, right?
00:34:39
Rich
Yeah.
00:34:41
Lauren Brown
Perk of being small.
00:34:42
Rich
Yeah. I think I was five pounds over the kid weight, but I was like, I don't care. That's cool. Yeah, but they were great. So I was prepared with multiple options because that is one thing when you do triathlon or any kind of multi-sport thing, you got to any sport. But this is one of the things I love about multi-sport things is you got to be prepared for all the variables.
00:35:03
Lauren Brown
Yeah.
00:35:03
Rich
Like, yeah, well, yeah, that's just that's part of but's part of this. It's one of those sports where you'll never stop learning and. and you have to be adaptable because there's like infinite numbers of things variables. it can go So many, so many, but that's one of the things I love most about it, about it. I think is the, you know, it's a leveler. It can be also a leveler in a race too. So
00:35:28
Rich
awesome All right. Well, let's wrap this with a discussion about transitions in temperature management. Okay. So how it is, you can't hear, you probably can't hear this through the microphone, but it is howling out there. crazy.
00:35:44
Rich
Very windy. And tomorrow it's going to be very windy, apparently. So more of the same.
00:35:50
Lauren Brown
Oh.
00:35:50
Rich
So we've got, you know, I've got everything but the kitchen sink with me, I think. Me too. I, you know, so let's just talk about like, what do we expect the temperatures and the, like you've been up on the course a number of times, Judy.
00:36:04
Rich
Describe the course. Yeah. You know, honestly, the real challenge is whether you're going uphill, downhill and which way the wind is going. Because if you're going downhill into the headwind,
00:36:17
Rich
I can't even imagine how cold it's going to be. It will be sub-zero temperatures. If you're going uphill the headwind. I will be wearing this yes on the downhill, by the way, the full suit.
00:36:25
Lauren Brown
Thank you.
00:36:26
Rich
If you're going uphill into the headwind, would be a perfect scenario because you'll be able to maintain your body heat the same as it will be when you return going downhill.
00:36:40
Rich
A tailwind going uphill is going to require really thinking about your layering because you do not want to be sweat soaked and turn and come downhill. Yep. So that's, that's going to be the real need for conscious thought. Remember where you lose heat, be, be able to adjust your temperature by exposing your arms, exposing the back of your neck, your head on the way up.
00:37:09
Rich
Of course, if your core temperature gets too low, then your hands and feet are cold. So it's it's really, it's a fun sort of management.
00:37:18
Rich
But the ultimate goal is to not get to the top sweaty. That's because it is, you are downhill the rest of the way. The turnaround point is downhill. There is no place to get warm. yeah You'll get colder as you go. That's why I'm going to put on the unicorn. Exactly.
00:37:36
Rich
has It might be worth the transition time. Oh, it will be. I will. Absolutely. I can't figure You'll be in front of me, so you will see the unicorn coming down. Oh, just can't wait.
00:37:50
Rich
Yeah, this is probably the most intimidating part of this for me. Yes. Just because, like, I can't quite even get, like, my temperature right for, like, the triple bypass when you go up. Juniper Pass, right? You show up at the top sweaty and coming down into, you know, into. Iron Idaho Springs. Free, like, freezing. Right there to get the bottom. Yeah. Yeah.
00:38:08
Rich
so And you're not even in menopause. Sorry, that's a whole other podcast. It's whole other podcast. good
00:38:14
Rich
yes
00:38:15
Lauren Brown
note.
00:38:15
Rich
I'm so glad you asked us to be on this.
00:38:16
Lauren Brown
that note
00:38:19
Rich
can tell You can tell that we got the the result we wanted, which was to go completely off the rails today.
00:38:27
Rich
Wait, what are you wearing tomorrow? Okay, so I have... my My base layer tights and base layer under armor up top.
00:38:38
Rich
I have a long sleeve over that. I have a thin layer jacket, tight jacket over that.
00:38:47
Rich
And then I have one more like so it's like a cycling like winter jacket on top of that. And then I have the have two puffies.
00:38:58
Rich
OK. Yeah. And then I've got a balaclava.
00:39:00
Lauren Brown
So,
00:39:01
Rich
I didn't bring goggles. I've got wide lenses. And then I'll wear an obvious helmet. And then... i've got i didn't work didn't bring goggles i've got wide lenses then i'll work obvious helmet yeah and then I've got the, I'm wearing these.
00:39:18
Rich
The whole time? Are you wearing those the whole time? I've got flat pedals with these. Okay. And, oh, and then my pants, I've got Nordic ski shell pants. They're pretty thick.
00:39:31
Rich
So hopefully that's going to enough. Yeah. Well, I'm still on the fence, but I, cause I brought every possible thing that I could choose from, but I've got like some, uh, a pair of tights and then I have a windproof like cycling type, which I'm super stoked about because they're, i I've worn them multiple times in Leadville fat biking and they add a little so i don't have to wear like a cycling short kind of thing too for a pad, but i also but they're also windproof. And I think tomorrow that's going to be helpful. And then on the bottom, I've got, thank you Melanzana, our local company. I've got like a wool, Merino wool Melly, which has the hood that you can like seal your face off like balaclava, which is awesome. And then I have our our team do awesome cycling jacket, which is...
00:40:15
Rich
very It's warm and it's, you know, and then i have I have a vest and then I have a puffy and then I have a shell. And I don't know which of, I don't know if I'm going wear all of that or be ready to put some of that stuff on going down. Because again, I don't want to get, I feel like going up I was just looking, you don't have bar warm. Oh, I've got lobsters. I've got lobsters with another layer underneath those two, two layers. So thank you. Yeah, no, thank you. Yeah. I have bar ends are bar mitts on my warmers on my fat bite.
00:40:47
Rich
But it's going to fun. Yeah. that's wendy It's an adventure. That's what that's that's what and it's short, which is I'm bummed kind of about that. Cause I was, I like a little bit longer, but this will be over very quickly.
00:41:00
Lauren Brown
What's the distance?
00:41:00
Rich
Yeah. It's been. it five and a half the bike? No. Well, now it's now as of noon today, it's two and a half on the bike. What?
00:41:11
Rich
Two and a half up. What a total one and a half run and then two and a half down. It got shortened again. wow. Yeah. So, yeah. So it was supposed to be.
00:41:22
Rich
I think five and a half, five and a half. because that was That was an early morning email. It was about noon or something. okay So, and yeah, so it's, it's going to be over pretty quick, I think.
00:41:34
Rich
Well,
00:41:34
Lauren Brown
What's the yeah temperature supposed to be like in the morning when you start?
00:41:38
Rich
yeah i don't I'm not sure.
00:41:38
Lauren Brown
Wind not included.
00:41:40
Rich
Windy, very windy, like 25 to 30 mile an hour gusts, which is, you know, I'm, i'm the race director was talking about that she had to push her bike because she was getting blown over and i weigh 105 pounds.
00:41:52
Rich
So I'm a little worried about that part of it, honestly. Like, but I used to do, I did a few cycle across races, so I'm going to run and push if necessary.
00:41:56
Lauren Brown
Yeah.
00:42:02
Rich
Yeah.
00:42:02
Lauren Brown
Yeah.
00:42:04
Rich
Yeah. So the, uh, yeah, you're right. The revised here. yeah Three and a half, three and a half mile bike climb one and a half mile up and back run three and a half mile descent and cold weather, public service announcement, uh, was, uh, was the emphasis there.
00:42:23
Rich
and I was just trying to get to the weather. the the beauty of it, three and a half mile descent is, the, The temperature management won't be
Fat Bike Worlds Event Promotion
00:42:32
Rich
as hard.
00:42:33
Rich
I don't even know how much your temperature's going drop in that shade of the descent. The thing I'm worried about on the descent is the ice. There is an icy patch, but the rest of it is, unless we get snow tonight, which it was snowing out there, it was mostly gravelly.
00:42:47
Rich
Yeah, so we're...
00:42:48
Lauren Brown
Do you know how many people are racing about?
00:42:53
Rich
80? No, they capped it at 50. Oh, 50. Yeah, so it's a small group of us.
00:42:57
Lauren Brown
Okay.
00:42:58
Rich
We're pioneers. We are pioneers.
00:42:59
Lauren Brown
Yeah, I know.
00:43:00
Rich
Isn't that great?
00:43:01
Lauren Brown
Good.
00:43:02
Rich
There'll be pie and beer at the end. Pie and beer. And there you go, pioneers. Lots of crock pots. Lots crock pots. Yeah, which I love that so much.
00:43:09
Lauren Brown
you go.
00:43:11
Rich
So forecast, 6 a.m. m is 9 by 10, it's a balmy 11 degrees. And that does not count.
00:43:19
Lauren Brown
Wow.
00:43:20
Rich
That's not wind chill. Yeah, exactly. Which I'm sure we've got the wind forecast in here too.
00:43:23
Lauren Brown
Wow.
00:43:26
Rich
It's a lot. I don't even want to look at it, oh honestly. Okay, yeah, there we go. 55 miles per hour? Yeah, they had said that at Windy Point. Yeah. Yeah, look at this.
00:43:35
Lauren Brown
Wow. I'll be thinking about you guys.
00:43:38
Rich
Yeah, right? Well, thank you guys. May I end with a quick story with the with the wind? I was doing a winter race, JP's fat pursuit, which is really awesome. That particular year it was blizzard conditions, very, very, very soft snow, lots of falls.
00:43:58
Rich
And I got to the descent and my gloves were a little wet. And I thought, I really need to change out dry gloves. And I stopped, I thought I was sheltered from the wind. i took my hand out of the mitts, took my glove off, And literally in that moment, my hand flash froze.
00:44:17
Rich
It was literally frozen because of the moisture and the wind hitting it. Okay, I'm not taking my gloves off. No, nope what I should have done is put a glove on top. I still have no feeling in the fingers, but but just that notion of you think you're doing a smart thing. yeah My gloves are a little wet, I'm about to descend, but with wind gusts like that,
00:44:40
Rich
you have to be very careful about any exposed skin. scans You really do.
00:44:45
Lauren Brown
Wow.
00:44:45
Rich
And I have a face mask for you if you'd like one. Oh yeah. yeah Well, I've got that balaclava. Okay. we get Yeah. playing their nose But yeah yeah. Yeah. I'm not going to turn down. Don't expose. It it might be too short for you though.
00:44:59
Rich
You know, I might, you know, it might just be, you know, nice and snug. If I get to my transition and the unicorn suit is gone, I'll know.
00:45:08
Lauren Brown
have to at least put it on once and get a picture, at least at least for a picture, Rich.
00:45:09
Rich
There's,
00:45:12
Rich
Okay.
00:45:12
Lauren Brown
Like, mean need one picture you and then I'll...
00:45:13
Rich
so Someone put an APB on a unicorn in the snow. We're going to go get that guy. Coach Lauren, what do you think about skipping the workout of the week this week?
00:45:23
Lauren Brown
Yeah, skip that, save it maybe for next week.
00:45:24
Rich
What? You want to do that?
00:45:26
Lauren Brown
ered Yeah, we'd skip it. Save it for next week. little recap.
00:45:32
Rich
How are we doing on time here? 47?
00:45:34
Lauren Brown
Almost 15.
00:45:34
Rich
Were we too chatty? Did we make you miss the workout of the week? We talked about this beforehand.
00:45:38
Lauren Brown
We were the friends anyway, yeah.
00:45:40
Rich
Okay. Yeah. Okay.
00:45:42
Lauren Brown
Don't worry. This was perfect. i loved and I loved hearing you guys talk.
00:45:45
Rich
Yeah, this is perfect. Yeah, yeah. Bye.
00:45:47
Lauren Brown
i like Honestly, I loved it.
00:45:49
Rich
This is a commercial message for you coming up to Leadville next weekend for Fat Bike Worlds. Yeah. Talk about Fat Bike Worlds. Okay. It is next weekend.
00:45:57
Rich
we We have a whole winter bike series, but next weekend we are hosting Fat Bike Worlds up in Leadville. Come one, come all. It's going to be a blast. We have about... 200 people registered so far. And then after that, all winter long through, through April, we have a winter bike series. you have lots of opportunities to go buy that fat bike and then get yourself up the mountain. And and fat bike worlds offers two different events. One is an enduro where you have to, it's not timed. You bike up to the top of a mountain. And then the timed portion is down. That's on Friday.
00:46:32
Rich
And then the next day is an opportunity to do either four, six mile laps, yeah approximately five, six mile laps or two. And then in conjunction with that, there'll be all sorts of vendors and a sauna fest. Saunas. Apparently where it's pronounced saunas. I know that. Either way you can go,
00:46:53
Rich
go get in and get warm. And one one important shout out for Fat Bike Worlds, the most important station is a whiskey and bacon station, which is required each lap.
00:47:02
Lauren Brown
Wow.
00:47:04
Rich
Every lap, you can do a shot of whiskey and some bacon. And then there will also be an inflatable obstacle course, which means you put on an inflatable suit and then you do the obstacle course and the fastest times win.
00:47:15
Rich
We are personing that potential thing after we do The race. And your inflatable suits are? There is a unicorn. There is an elephant. There is a cowboy and there is a lobster.
00:47:27
Rich
Oh, well thank it yeah and you have all the roles filled? No, so people know know sign up and they do it. Oh, I see. Yeah. And then they the top time wins. I mean, this is going to be an amazing weekend.
00:47:37
Lauren Brown
Wow.
00:47:39
Rich
Come on up. I think that actually was what sold it for me. Right? it's It's like a triathlon. you have to get the suit on do the obstacle course, take the suit off, and there's your time.
00:47:50
Lauren Brown
Oh my God.
00:47:50
Rich
The inflatable cowboy suit. yeah it it's you I feel it. Is next week's podcast going to be from Fat Bike World? Yes.
00:47:59
Lauren Brown
all like
00:47:59
Rich
It just might be. It might have to be, right? I mean, how could it not? Yes. We'll save the workout of the week for next week. I think that's great because you know we'll do?
00:48:09
Rich
We will have we' have the context of our webinar. And maybe what we can even do is we can even pull some audio from the webinar with Robbie Ventura and plug it in there.
00:48:19
Lauren Brown
Yep. here
00:48:22
Rich
How about that?
00:48:22
Lauren Brown
Perfect. love it
00:48:23
Rich
We have we have Robbie Ventura deliver the work out of the week. Brilliant.
00:48:28
Lauren Brown
it.
00:48:29
Rich
Right.
00:48:30
Lauren Brown
There we go.
00:48:30
Rich
We just keep going to next level with this. Right.
00:48:32
Lauren Brown
I know.
00:48:32
Rich
We do this all day, folks. All right. Well, let's do this then. Let's wrap it up. This has been a great shift happens moment. Right. So our.
00:48:45
Rich
Our wrap up and takeaway folks, winter triathlon isn't about suffering for the sake of it. It's about building control, confidence, and adaptability and doing your research, doing your homework, knowing, know what you're getting yourself into, whether it's open water swimming or it's fat tire biking in the snow, or it's, you know, taking off your gloves when it's howling wind and ph freezing Don't do that. Learn, learn, they take, take wisdom from people who have been there, done that. And if your winter race looks different than expected or conditions change on race day, this is just the kind of training exposures that you need. So don't panic. You, you just adjust, you stay calm and you execute because what, you know, shift happens, shift happens, right? And if,
00:49:37
Rich
You're going to finish with your face frozen, make sure it's frozen in a smile. area
00:49:42
Lauren Brown
Love it.
00:49:45
Rich
Yeah, whenever the whenever we lose video, the face that I have is never what I want published. Hey, before we wrap up, let's give a shout out to our show sponsor, Vespa Power. 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 calories.
00:50:11
Rich
sugar or glycogen as your fuel source. Vespa comes in different products for different size folks, but check it out. You can go to the website, the links here in the show notes, Vespapower.com.
00:50:22
Rich
There's also a discount code here in the show notes. 303 Endurance 20 will give you 20% of your very first purchase. After that, use the new Grit to Greatness, the G2G Vespa 15 code anytime for 15% off. Link here and the codes are here in the show notes.
00:50:42
Rich
We are so glad we had this time together, Coach Lauren, and thanks for joining us here in Alma, Colorado.
00:50:50
Lauren Brown
Thank you. i'm Again, so yes, it was like amazing meeting both of you. Can't wait to hear how the race goes tomorrow. Like I said, i'll be I'll be thinking about you next to my heater.
00:51:02
Rich
We'll get pictures at at these two at the turnaround. Here we go.
00:51:05
Lauren Brown
Yes.
00:51:08
Rich
Awesome. Thanks for spending time with us today on the Grit to Greatness Endurance podcast. We enjoyed this. If you enjoyed this episode, we enjoyed this episode. We did enjoy this episode. If you enjoyed this episode, please follow us on Instagram at G2G Endurance and leave a rating and a review on Apple Podcasts. This helps us reach more athletes like you. Stay gritty, train smart, and keep chasing greatness. We'll see you next week.