Mile High Endurance Podcast

Our interview guests this week are Olympic Triathlete Andy Potts and how he keeps improving as a pro triathlete at the age of 46. Andy shares race stories and training tips. He and Daniel Brienza to talk about their partnership with HUUB and a new product launch.   Show Sponsor: UCAN Take your performance to the next level with UCAN Energy and Bars made with SuperStarch®  UCAN uses SuperStarch instead of simple sugars to fuel athletes.  UCAN keeps blood sugar steady compared to the energy spikes and crashes of sugar-based products.  Steady energy equals sustained performance!   Use UCAN in your training and racing to fuel the healthy way, finish stronger and recover more quickly!  Use the code 303UCAN for 20% off at ucan.co/discount/303UCAN/ or ucan.co     In Today's Show Feature Interview with Andy Potts and Daniel Brienza Endurance News Oceanside Pro Results Netflix docuseries on 2022 Tour de France What's new in the 303 USA Triathlon Announces 2022 Splash & Dash Youth Aquathlon Series Calendar Interview - Andy Potts and Daniel Brienza Andy represented the US at the 2004 Olympics, less than a year and a half after starting in the sport. After a long and successful career as a swimmer, Andy has been one of the world’s most versatile triathletes on the planet who prides himself on hard work, dedication, and giving as much back to the sport, his sponsors and community as humanly possible. His business partner Daniel Brienza is with us to exclusive announcement on HUUB Pinnacle wetsuits and a high visibility and comfort goggles.   Telling myself what I need to hear as an athlete Boyd Lake with Kyle Coon 2021 Paralympic games Kona Top 10 finishes Helps other athletes   Our News is sponsored by Buddy Insurance. Buddy Insurance gives you peace of mind to enjoy your training and racing to the fullest. Buddy’s mission is simple, to help people fearlessly enjoy an active and outdoor lifestyle.    Get on-demand accident insurance just in case the unexpected happens. Buddy ensures you have cash for bills fast.  This is accident insurance not health and life insurance.  Go to buddyinsurance.com and create an account.  There's no commitment or charge to create one.  Once you have an account created, it's a snap to open your phone and in a couple clicks have coverage for the day.  Check it out!   Endurance News:   Oceanside 70.3 Pro Results   Jackson Laundry Surprises and Taylor Knibb Dominates in Oceanside It’s always hard to know what to expect at the first long-course race of the North American season—and Ironman 70.3 Oceanside in southern California delivered even more drama than usual this year, with a few breakout performances and a sprint finish.   The drama was all in the men’s race—where the unheralded Jackson Laundry took the lead with less than a mile to go and charged hard for a win that looked like a shock even to him.   “It was unbelievable,” he said. “It doesn’t really sink in until you’re right there and there’s no one left to catch you.”   And then behind Laundry, Lionel Sanders and Rudy von Berg sprinted to the line in one of the closest finishes we’ve ever seen at long-course.     Until that final mile it actually looked like an event that would be locked up by double gold medalist Alistair Brownlee. Out of a large (very large) group on the swim, a bike pack slowly whittled down until at T2 it was Brownlee, Laundry, von Berg, and Ben Kanute. The pace on the run was blistering—and behind them, after losing his nutrition on the bike, Sanders was running even faster.   Ultimately, it became a race of seconds. Laundry and von Berg raced neck and neck, until the Canadian put in a surge for what seemed to be a lock on second. But he didn’t stop, he kept going faster and faster—catching Brownlee and putting down a sub-5:00 mile at the end of the 13.1. Behind him, Sanders had caught the suddenly struggling Brownlee and then reached von Berg with just hundreds of meters to go. They sprinted; Sanders outleaned.   It was a 1:10:11 run for Laundry v. a 1:10:55 run for von Berg and a 1:08:29 run for Sanders to come to the line shoulder-to-shoulder and collapse. In fourth, Brownlee slowed and came home with “just” a 1:11:04 run. That’s how close the day was.     In the women’s race, it was maybe less about the drama and more about a coronation. The 24-year-old Knibb controlled the swim, according to her competitors, clocking the fastest of the day (23:33 in choppy conditions); she got to the front of the bike after a slower transition to put on socks and then had the fastest bike of the day too (2:20:17); and then took out of T2 nearly three minutes in the lead and had only the 4th fastest run of the day (1:17:48) to win handily.   Women’s 70.3 Oceanside results Taylor Knibb (US): 4:06:32 Luisa Baptista (BRA): 4:08:45 Holly Lawrence (GBR): 4:09:17 Ashleigh Gentle (AUS): 4:12:21 Jackie Hering (USA): 4:13:46   Men’s 70.3 Oceanside results Jackson Laundry (CAN): 3:45:00 Lionel Sanders (CAN): 3:45:33 Rody von Berg (USA): 3:45:33 Alistair Brownlee (GBR): 3:45:55 Ben Kanute (USA): 3:46:32 Full results will be available here.   Netflix and A.S.O. confirm docuseries on 2022 Tour de France Netflix is partnering with A.S.O. to create a documentary series on the Tour de France 2022, with the participation of France Télévisions.   Produced by Quadbox, a joint venture between QUAD and ‘Box to box Films’ (Drive to Survive), the series will follow the journey of eight teams taking part in the world’s biggest cycling race.   ‘Consisting of eight episodes of 45 minutes, the series will follow as closely as possible all the actors of the Tour de France, from cyclists to team managers to understand the multiple stakes of a race that has become a true international symbol, broadcasted in 190 territories.’   The backstages of eight teams will be unveiled, from the preparation phase to the finish line: AG2R Citroën Team, Alpecin-Fenix, BORA-hansgrohe, EF Education-EasyPost, Groupama-FDJ cycling Team, Ineos Grenadiers, Team Jumbo-Visma and Team Quick-Step Alpha Vinyl.   Filming will run from March to July 2022 for a release on Netflix in the first semester of 2023. In addition, France Télévisions will broadcast a documentary a few days before the start of the Tour de France 2023.   Dolores Emile, Manager, EMEA Unscripted & Doc Series (France) at Netflix, said “We are very proud to unveil new aspects of the emblematic Tour de France. This is a unique opportunity to dive into the stories of its inspiring characters.”   Yann Le Moënner, Managing Director of A.S.O., added “We are proud of this partnership with Netflix, France Télévisions and the Tour de France teams, which will offer fans a unique immersion behind the scenes.   “Through a narrative approach, which is additive to the competition itself, the public will be able to discover how the Tour de France represents the ultimate challenge for the competitors ; in particular in terms of suffering, pushing their limits and team spirit. This project is part of our overall ambition to make our sport more accessible and meet an even wider audience.”   Laurent-Eric Le Lay, Sports Director at France Télévisions, said “As the historic partner and broadcaster of the Tour de France, we are delighted to participate in this project which will allow everyone to experience part of the daily life of champions and teams.   “It is additive to what we do every year during the race and we believe that it will attract an even larger audience to this beautiful event.”     What's New in the 303:   USA Triathlon Announces 2022 Splash & Dash Youth Aquathlon Series Calendar COLORADO SPRINGS, Colo. — USA Triathlon today announced its 2022 Splash & Dash Youth Aquathlon Series, featuring more than 45 swim-run events in cities across the United States this season. Additional events will be added to the calendar as the season progresses.   The series, launched in 2012 with 30 events, is designed to introduce youth athletes between the ages of 7 and 15 to the multisport lifestyle through the unique discipline of aquathlon (swim-run). With a focus on participation and fun, rather than competition, many of the events are not timed.   At all Splash & Dash events, participants ages 7-10 will complete a 100-meter pool swim and an approximate 1-kilometer run, while athletes ages 11-15 will complete a 200m pool swim and an approximate 2k run. All participants will receive a unique, custom finishers’ medal and giveaways.   The Splash & Dash Series is a part of USA Triathlon’s emphasis on increasing opportunities and access to multisport events and clinics for current and prospective youth multisport athletes. As part of its 2022 Return to Racing Youth Stimulus Package, USA Triathlon is offering free youth event sanctioning, free youth clinic sanctioning, free registration for youth clubs and expansion of the Youth Scholarship Program.     Video of the Week   Khem Suthiwan Garage Talk; Adventurer, Optimist and Lover of Life     Closing: Thanks again for listening in this week.  Please be sure to follow us @303endurance and of course go to iTunes and give us a rating and a comment.  We'd really appreciate it! Stay tuned, train informed, and enjoy the endurance journey!

Today's show is supported by Generation UCAN and iKOR Labs. UCAN to help fuel you to the finish line and iKOR to help you out-recover the competition! I was reading this interview on Choose Mountains with this Boulder woman who was an athlete, a business owner, and Chiropractor, and ultra-runner. In that article she told the story of how a collegiate track career was sidelined by psoriatic arthritis preventing her from running. This sent her on a journey to figure out what was causing her inflammation. Which led to new eating habits and elimination of foods that caused inflammation. This eventually led to her being a healer, health and fitness coach. Anyway, I was intrigued by her story and I'm glad to be able to share it with you today, Dr Ellen KIndelsperger. Also in today's show: IRONMAN and other race announcements on COVID-19 IMNZ pro podium Colorado Classic Route Announced Specialized doing testing of a new bike chamois KHMTT next week Thanks to last week's guest, David Warden to talk to us about pacing and celebrating our 4 year anniversary. If you missed that episode, go back and check out episode #222. Sponsor - iKOR Labs: Thanks to iKOR Labs for helping sponsor today's show. iKOR Performance is a clean, natural source of hemp-based CBD that protects your body from the stresses of training and promote fast recovery. Don't let your competition out recover you! Save 20% by using the code "MHE2020" at checkout. Go to www.ikorlabs.com for more details. Announcements: Go to MileHighEndurancePodcast.com, click on the "subscribe" button, and you will get the newsletter with show notes and all the links and articles sent to you automatically every week.   Interview with Ellen Kindelsperger (Chiro Coach): Let's get into the interview with Ellen Kindelsperger.     Sponsor Gen UCAN: UCAN gives you steady energy so you can finish stronger. UCAN Performance Energy and Bars are powered by SuperStarch®, which has helped thousands of athletes eliminate GI distress and prevent the bonk. Use in your training to fuel the healthy way and recover quickly! UCAN also offers UCAN Hydrate, a zero calorie, zero sugar, electrolyte replenishment drink.   Use the code MHE2020 to save 15% at generationucan.com, or try the UCAN Starter Pack for 25% off.   Endurance News:   THE IRONMAN GROUP’S RESPONSE TO COVID-19   To our global community,   We know that both our athletes and our communities want to be racing; we do too. While The IRONMAN Group’s mission is to provide exceptional, life-changing race experiences for athletes of all levels, from their first step to the finish line, we can only accomplish this by providing the safest possible environment, and safeguarding the citizens of our host communities. COVID-19 has substantially altered the global sports landscape and will have material impact on the mass participation industry in the immediate term. We want to reassure you that the health and well-being of our community is our primary concern. To this end, we are doing our part to communicate effectively and follow public health agencies and governmental authorities’ recommendations. We expect that there are going to be substantial and widespread event postponements in the coming weeks and months. The decision to proceed, restrict, modify or postpone an event will be based on availability of community resources and ongoing event-specific risk assessment in coordination with the relevant healthcare and government authorities and the IRONMAN Global Medical Advisory Board, an independent medical advisory board focused on health and safety. For events that will continue, The IRONMAN Group, along with the IRONMAN Global Medical Advisory Board, has outlined a series of pragmatic and practical actions designed to reduce the risk of spreading COVID-19 or any other infectious agent to athletes and to members of our host communities. These steps will help athletes achieve their goals while allowing communities to secure the benefits of hosting mass participation sporting events. They will be implemented worldwide at all IRONMAN Group events beginning March 19 and will continue indefinitely. Providing Flexibility to Athletes Certain races will be postponed or cancelled due to the outbreak and we will communicate these as soon as practical. Our goal will be to move the race to a date later in the year. We work in close partnership with the relevant public health authorities in the territories where the races take place and err on the side of safety for our athletes and the host community. If an event cannot occur on the scheduled date, we will take the following actions: Postponement: Registered athletes for events that are postponed due to COVID-19 by the local health authorities are automatically transferred to the rescheduled date. For those that the new date does not work, we will allow deferrals into the same event the next year. Cancellation: Registered athletes for events that are cancelled due to COVID-19 by the local health authorities are automatically deferred to the same race in 2021. Other options: We are vetting other options to allow displaced athletes to race in 2020 and will communicate those in due course. Athletes in Quarantined/Restricted Territories: For athletes in certain designated quarantine or restricted territories who have registered for races that take place before June 1, 2020 and have NOT been postponed or cancelled, we will aid in finding alternative races later in the season. For those who are sick, feel unwell, or have been potentially exposed to an infectious agent in advance of a race that will take place, do not come to the race; instead seek medical care. Once you have done so, contact the relevant Athlete Services representative for your race and we will attempt to find you another solution. Safe Event Experience In order to provide the safest experience for our athletes, we are instituting the following at our races, effective March 19.   Reinforcing Social Distancing in all elements of the event The hours of on-site event registration will be expanded. Athletes will be allowed to pick up their athlete race kit/race bib and immediately exit expo area. Athlete density will be decreased by increasing individual race space staging, corrals, etc. No-handshake behavior will be encouraged for the duration of the event. Athlete briefing information will be available digitally only. Non-core, high-contact services (e.g. wetsuit peeling) will be suspended.  Hygiene First Staff and volunteers who are interacting with participants pre-race, on race day and post-race will be provided gloves. Hand-washing stations and sanitation stations around the venue for athletes, volunteers and spectators will be increased No-touch waste disposal stations and receptacles will be rolled out as available. Frequently touched surfaces at race venue locations such as workstations, product distribution areas, tables and electronic devices will be cleaned regularly. When possible, on-course food and fluid supplies will be single use/single serving closed packaging Athletes planning to return home by airplane or rail are encouraged to avoid travel post-event for 24 hours allowing their immune system time to recover post-race. No onsite interviews or press conference with professional athletes. No handshake/contact on the race podium. Printed document distribution will be eliminated.  Medical Service Education and awareness training regarding signs and symptoms of COVID-19 will be provided to all medical and volunteer staff. Frequent communication with health authorities and healthcare facilities will be implemented to assist in assessment, referral and initial management of suspected COVID-19 illness of staff, participants, volunteers, and spectators.   This is a highly dynamic situation and we will continue to adapt and adjust as appropriate. We appreciate your patience in the coming days and weeks. We recognize that this is a challenging time but our community will endure. We are inspired by your ambition, and endeavor to be worthy of your commitment. As further updates are available, they will be posted at www.ironman.com/updates and www.runrocknroll.com/updates in addition to our individual event sites and social media pages. https://www.ironman.com/races IRONMAN New Zealand March 7th Last week was IMNZ and we mentioned my friend Aaron Monroe and some of the pros that were racing. Here are the pro results. We talked about some of the big names. Meredith Kessler got 2nd to Pro Results Pos Cat Name Gun Time Swim T1 Cycle T2 Run 1 Pro Joe SKIPPER (#4) 07:54:17 00:51:58 00:04:07 04:13:02 00:02:02 02:43:06 2 Pro Mike PHILLIPS (#1) 08:01:27 00:47:37 00:03:33 04:23:04 00:01:46 02:45:24 3 Pro Braden CURRIE (#2) 08:04:36 00:47:37 00:03:35 04:27:01 00:01:47 02:44:35   Pos Cat Name Gun Time Swim T1 Cycle T2 Run 1 Pro Teresa ADAM (#22) 08:40:29 00:50:25 00:04:24 04:36:11 00:04:09 03:05:18 2 Pro Meredith KESSLER (#23) 08:56:03 00:52:26 00:04:06 04:52:41 00:01:56 03:04:52 3 Pro Judith CORACHAN VAQUERA (#29) 09:03:21 00:52:38 00:04:06 05:00:03 00:01:50 03:04:43     What's New in the 303: Colorado Classic Route Announced Specialized Needs Volunteers to Test New Chamois Design, Free Retul Fit, Keep Bibs and Raffle for a New Bike Boulder–Specialized/Retul is looking to test a new cycling chamois design. We will be comparing a newly designed chamois to a previous model. All in-person testing will take place at the Retül HQ office in Boulder, CO. We are looking for men and women who are avid road/gravel cyclists, riding between 5-12 hours a week, who are training towards a specific cycling goal. The study will consist of: – A Retül 3D Motion Capture Fit screening to ensure the rider is riding in a neutral position that will not affect the comfort of th

Our guest this week is Dina Griffin. Dina is an exceptional ultra runner and triathlete herself. We have spoken to her in the past, but she is back with some new insights on the nutrition and training needs of female athletes. If you are a female athlete who is self-coached, you will come away with some I sights into your performance (training or racing) and hormone levels. If you've questioned why some weeks or a span of days is particularly hard for I tense training, you may start to find some answers today. My hope is that you find your best days/weeks for hard intense training efforts and which are best for the Easy Long stuff. Coaches of female athletes, (particularly my fellow male coaches) this will be good information for us to be thinking about when doing athlete intakes and will help you with designing training programs for female athletes. Thanks to last week's guest, winner of Ultraman Florida 2020, Dede Griesbauer. If you missed that episode, go back and check out episode #220. Sponsor - iKOR Labs: Thanks to iKOR Labs for helping sponsor today's show. iKOR Performance is a clean, natural source of hemp-based CBD that protects your body from the stresses of training and promote fast recovery. Don't let your competition out recover you! Save 20% by using the code "MHE2020" at checkout. Go to www.ikorlabs.com for more details. Announcements: This is a particularly special episode as we are super excited to announce our new sponsor this week. Some of you know who it is (or I should say guessed correctly). Some of you did not, which is okay. I thought some of the hints were a dead giveaway. We got some guesses I expected, guesses I did not expect and nobody guessed one that I thought for sure would get a couple of entries.       All of that breakdown, who guessed what and who is going to win $150 of the best sports fuel ever! Go to MileHighEndurancePodcast.com, click on the "subscribe" button, and you will get the newsletter with show notes and all the links and articles sent to you automatically every week. Interview with Dina Griffin (Female Athletes): As a Sports Dietitian and athlete herself, Dina understands the many challenges that athletes encounter. She's great at helping people with goals related to weight loss, improving nutrition for training and race day, or managing a health condition. Dina likes to ‘walk the talk’ and as such, is a competitive half marathon, marathon, and ultra runner, age group triathlete, and cyclist where she has earned top placement and age group wins in several events. For other leisure activities, she enjoys hiking, snowshoeing and open water swimming. Some notable athletic accomplishments and achievements include the Leadville 100 trail run, the Comrades ultra race in South Africa (earning a bronze medal), Ironman Coeur D’Alene (12:14 for her 1st IM in 2013), Boston Marathon (sub 3:25 finish), NYC Marathon (3:26 finish), the San Francisco North Face Endurance Run 50k, and the Mount Evans Hill Climb. She is also proud to have served as a guide for Diane Berberian at the ITU Paratriathlon World Championships in London in 2013. Post Interview Discussion: We have some details about the offer that Dina mentioned at the end of the interview. Our listeners can save $30 off the Endurance Nutrition Primer online program. Dina is adding a module to the program specific to female athletes very soon. https://nutritionmechanic.mykajabi.com/offers/wxQiKuFo?coupon_code=MILEHIGH New Sponsor Reveal: We got some guesses I expected, guesses I did not expect and nobody guessed one that I thought for sure would get a couple of entries. All of that breakdown, who guessed what and who is going to win $150 of the best sports fuel ever! We have the blender raffle coming up to announce the winner, new sponsor and the deals for MHEP listeners. The incorrect guesses included Skratch, BonkBreaker, SKRATCH and INFINIT. There were no guesses for Precision Hydration, which I thought might draw a couple of guesses. The folks that did guess correctly that our new sponsor is…DRUM ROLL….GENERATION UCAN! There were some correct guesses that have gone into the hat/blender. Here's the draw. And the winner is…Kristen Louderback! UCAN gives you steady energy so you can finish stronger. Today I used the UCAN Performance Energy drink and the zero calorie, zero sugar, electrolyte replenishment drink during my 90 minute ride and then had a chocolate recovery shake mixed with milk after my brick run. I feel great and ready to keep going. It has helped me and thousands of athletes eliminate GI distress and prevent the bonk. Check out how Tim O'Donnell uses UCAN here.  Click here or use code MHE2020 to save 15% at generationucan.com, or click here to try the UCAN Starter Pack for 25% off. Endurance News: https://olympics.nbcsports.com/2020/02/29/olympic-marathon-trials-results/ Men Galen Rupp — 2:09:20 Jacob Riley — 2:10:02 Abdi Abdirahman — 2:10:03 Women Aliphine Tuliamuk — 2:27:23 Molly Seidel — 2:27:31 Sally Kipyego — 2:28:52 UCAN Sets Course for How Olympic Marathon Hopefuls Train for the 2020 Trials Team UCAN’s Olympic Trials qualifiers represent 15 states and these athletes come from a diverse range of running backgrounds – from professional runners, to school teachers, nurses, engineers and a wide range of other full-time careers. With the field of marathoners getting more competitive each year, athletes are looking for new and innovative ways to up their game and performance. One of those ways is through nutrition and the use of UCAN’s SuperStarch, which is scientifically proven to provide a slow drip of glucose into the body to manage blood sugar levels, the key to peak performance and reducing fatigue. Compared to sugar-based sports nutrition drinks, bars and gels that overwhelm the body with surges in sugar, leading to sudden energy crashes, SuperStarch maintains stable blood glucose levels that allows athletes to unlock their full potential with sustained energy. “The Olympic Marathon Trials continue to grow in number every year, and we are excited to be the sports nutrition product of choice for more than 50 individuals in this year’s Trials,” says Shoba Murali, CEO of UCAN. “In a changing world where people from the rookie runner to pro athlete look for products to help them achieve personal and professional fitness goals, UCAN aligns with these goals, offering sports nutrition products that deliver performance without compromising long-term health.” To learn more about UCAN and SuperStarch, please visit www.generationucan.com. Check out UCAN’s Olympic Marathon Trials qualifiers at www.generationucan.com/otq. Anders Hofman You Are An ICEMAN That's right Anders Hofman completed the Project Iceman is the documentary of the first ever, World Record breaking Ironman triathlon in Antarctica in February 2020, the Iceman, to show that limitations are perceptions. The purpose is to inspire other people to dare pursue their biggest dreams. Anders Hofman's goal to help prevent mental illness. Video of the Week: World Champion Triathlete Tim O'Donnell on Fueling with UCAN Upcoming Interviews: Coach David Warden of 80/20 Endurance join us to celebrate our 4th anniversary. Closing: Please support our affiliate brands that support the show and help you get faster! See the https://milehighendurancepodcast.com/sponsors page. Be sure to follow us on social media including @303endurance and @milehighendurancepodcast. Stay tuned, train informed, and enjoy the endurance journey!

In the inaugural year of UMFL in 2014, Julie Shelley was the first female with a time of 25:33:05. 2015 it was Julie Paquette with a time of 29:33:00. In 2016 it was Jessica Deree in a time of 27:54:05. In 2017 35 year old Steffi Steinberg took out the female win (11th overall) with a 24:55:13. 2018 it was 41 year old Jamie Harris in a time of 25:36:37. In 2019 42 year old Jamie Harris was the first female (10th overall) in a time of 26:21:23. Now along comes 49 year old Dede Griesbauer. She's been a top 10 in Kona 3 times, she's won 3 IRONMAN races. She completes UMFL this year with a total time of 22:48:31. 2 hours 7 minutes faster than the 35 year old Steffi in 2017. Our guest today is the winner of Ultraman Florida 2020, Dede Griesbauer. Thanks to last week's guest Josh Miller AKA Primal Flow for talking ultrarunning and sharing his very personal history with drug and alcohol addiction and how trail running was a key part of his recovery. If you missed that episode, go back and check out episode #219. Sponsor - iKOR Labs: Thanks to iKOR Labs for helping sponsor today's show. iKOR Performance is a clean, natural source of hemp-based CBD that protects your body from the stresses of training and promote fast recovery. Don't let your competition out recover you! Save 20% by using the code "MHE2020" at checkout. Go to www.ikorlabs.com for more details. Announcements: We are super excited about this first announcement this week. We have a new sponsor for the show that you are going to absolutely love! When you hear it you won’t be that surprised, but we are going to hold onto our little secret for another week and build up some excitement. This week we are going to give you a few hints, but we won't give it away until next week. Speaking of giveaways, our NEW SPONSOR IS GOING TO GIVE A PACKAGE VALUED AT $150 to one lucky listener. We’re going to do a couple of posts this week with hints about our new sponsor.       We're going to ask you to reply or DM us with your guess about who our new sponsor. Give us the correct name and you we'll put your name into a draw for the UCAN PACKAGE next weekend when we announce.       You'll want to make sure you are following on Facebook @MileHighEndurancePodcast, Twitter @milehighpodcast and Instagram @tripodcasterrich. Here are the first set of hints that we will be posting this week: HINT #1 - We've done an interview with them since Kona. HINT #2 - We've interviewed one of their sponsored professional triathletes since Kona. HINT #3 - I've used the product for 7 years.   Go to MileHighEndurancePodcast.com, click on the "subscribe" button, and you will get the newsletter with show notes and all the links and articles sent to you automatically every week. Interview with Dede Griesbauer (UMFL): The race covers a total distance of 321.6 miles (517.5km), around central Florida; it requires that each participant complete a 6.2 mile (10km) open water swim, a 263 mile (423km) bike ride, and a 52.4 mile (84km) ultra-marathon run. Day 1 consists of a 6.2 mile swim and 92 mile bike, Day 2 is a 171 mile bike, and Day 3 is a 52.4 mile run. Dede completed this beast in a total time of 22:48:31. 2 hours 7 minutes faster than any other woman in the 7 year history of the race. Dede Griesbauer is the oldest, actively racing professional triathlete on the planet. Three IRONMAN wins and a 3-time Top 10 Kona finisher. Training Tips: Last week we talked about the importance of getting in a good base of endurance training. Most of us in the northern hemisphere are in that phase. But how do you know if you have enough base training, or how you can tell if your body has made the appropriate adaptions. You can aerobic endurance by testing for decoupling. What is decoupling you ask? Joe Friel writes: An important lesson every competitive endurance athlete eventually learns is that the general preparation (“base”) period of the season is the most important time of the year. It’s then that the fundamental abilities of aerobic endurance, force and speed skill are developed. If these abilities are fully formed then the more advanced, race-specific abilities of muscular endurance, anaerobic endurance and power may be built on this solid foundation in the specific-preparation (“build”) period. Excellent general fitness created in the base period is necessary to produce high levels of sport-specific fitness for later in the season. Summer races are won with winter training. How do you know if your aerobic endurance is progressing? And how do you know when you’ve done enough such training to reach an optimal AeT fitness level? The answer to both of these questions may be found by comparing power or speed with heart rate. When aerobic endurance improves there is reduced heart rate drift relative to constant outputs (power and speed). And, of course, the reverse of this is that when heart rate is held steady during extensive endurance training, output may be expected to drift downward. This parallel relationship between input (heart rate) and output (power or speed) is referred to as “coupling.” When they are no longer parallel in a workout as one variable remains steady while the other drifts the relationship is said to have “decoupled.” Excessive decoupling would indicate a lack of aerobic endurance fitness. For each half the normalized power (cycling) or speed (running) is divided by the average heart rate to establish two ratios. The ratios are then compared by subtracting the first half ratio from the second half ratio and dividing the remainder by the first half ratio. This produces a power-to-heart rate-ratio percentage of change from the first half to the second half of the aerobic threshold ride. That percentage of change is your rate of decoupling. I have found that aerobically fit endurance athletes experience a decoupling rate of less than 5%. https://www.trainingpeaks.com/blog/aerobic-endurance-and-decoupling/. Endurance News: LONDON, ENGLAND: The Professional Triathletes Organisation today announced that it has adopted a $2,000,000 Annual Bonus Programme pursuant to which athletes will be paid based on their PTO World Rankings at the end of 2020. The bonus amounts range from $100,000 for the PTO World No. 1 male and female athletes, to $10,000 for the PTO World No. 20 male and female athletes. In addition, male and female athletes ranked at the end of the year between 21-50 shall each be paid $5,000 and those ranked between 51-100 shall be paid $2,000. Rachel Joyce, Co-President of the PTO commented, “We are very pleased to be able to adopt an annual bonus programme that rewards athletes for outstanding performances throughout the year. The triathlon season is a long one and just because an athlete might have an off race in a large event, doesn’t mean that their year’s performance should go unrewarded.” The PTO World Rankings is a first-of-its-kind ranking technology to measure the greatest non-drafting professional triathletes. It is a worldwide benchmark of consistent excellence in triathlon. In addition to being the basis for the PTO Annual Bonus Programme, it is used to determine automatic qualification spots for The Collins Cup. Tim O’Donnell, Co-President of the PTO, stated, “The adoption of the PTO Annual Bonus Plan, together with the $2,000,000 payments at The Collins Cup, means that so far in 2020 the PTO will be paying 200 professional triathletes $4,000,000. We believe that this demonstrates the value and benefits of professionals being unified in our own organisation and we hope that this is just the beginning of the many ways the PTO can bring not only a voice but meaningful contributions to our sport.” https://303triathlon.com/p-t-o-putting-2-million-bucks-in-pockets-of-100-top-pro-triathletes-for-2020/ Video of the Week: Pro Interview: Dede Griesbauer Upcoming Interviews: The Nutrition Mechanic, Dina Griffin will be joining us to discuss the nutrition needs of female athletes. Coach David Warden of 80/20 Endurance join us to celebrate our 4th anniversary. We have an secret guest who is going to join us and help us celebrate our new sponsor. You've also heard this person on the show in the past 5 months. Big reveal next week. Closing: Please support our affiliate brands that support the show and help you get faster! See the https://milehighendurancepodcast.com/sponsors page. Be sure to follow us on social media including @303endurance and @milehighendurancepodcast. Stay tuned, train informed, and enjoy the endurance journey!

The journey I want to take you on today is about ultrarunning, healing, and about getting in touch with our primal instincts. Our story today is of an ultrarunner who is relatively new on the scene, he is hitting the podium on some ultra marathons recently. I heard him speak recently on the FIT127 podcast and others. He has some great experiences and lessons to share about ultra running for sure. As I did my research on Josh Miller, I learned there are a few more layers for us to learn from him today. For one, I know he is kind of a big deal in his day job as a UX UI Enterprise Strategy consultant. Sounds like a pretty straightforward story so far doesn't it? Our journey today will end up with us learning about Josh's struggle with drug and alcohol addiction, including an incident where he is stabbed by a dealer for not paying up. You don't want to miss this interview and we'll get right to it. Thanks to last week's guest Rachel Joyce who filled us in on the PTO and it's interest in acquiring IRONMAN. Check out episode #218. Sponsor - iKOR Labs: Thanks to iKOR Labs for sponsoring the show today. I just received my shipment with my iKOR WARMING RELIEF 500mg (BIG BOY) and my iKOR DAILY SHOT 1000mg (small boy). The WARMING RELIEF works like magic to make aches and pains melt away. The DAILY SHOT is great for keeping my inflammation down and getter great sleep. Don't let your competition out recover! Save 20% by using the code "MHE2020" at checkout. Go to www.ikorlabs.com for more details.   Announcements: Fluid Running and the $30.00 off the Fluid Running system or digital bundle.  The code is milehigh30! You can also find the link to Fluid Running and the code on our Resources Page. If you want to stop guessing about your hydration, I strongly recommend you take the TrainingPeaks University course, 'The Science of Endurance Hydration' course. It’s important for athletes to know the answers to questions like: What makes sodium so important to performance? How do athletes lose sodium? What happens when your sodium losses mount up? how much sodium should you be taking in? Precision Hydration team is offering the MHE Podcast listeners 50% off the regularly price of $99 using the code SWEAT-H6YF. Go to MileHighEndurancePodcast.com, click on the "subscribe" button, and you will get the newsletter with show notes and all the links and articles sent to you automatically every week.   Interview with Josh Miller (aka Primal Flow): Once in a while a story comes along that develops into something much deeper and more complex than I originally assume. Josh's Instagram handle @PrimalFlow. My first tip off should have been that the handle Primal Flow is also a pseudo identity for Josh. As you'll hear in our interview, Primal Flow is an instinctual feeling that he gets while running. My second tip off is the feature photo we have of Josh. It show a man that is in touch with those primal instincts. Let's get into our interview with Primal Flow Josh Miller.     Training Tips: Team, I'd like to share the training tip I'm giving out most this week.   There are lots of folks in the early part of their training plan for the 2020 season and eager to get into their fitness back. If you spent your off season on the couch, you may need to take is slower than someone who kept a regular regimen of training throughout the December and January. For those of you with early season races like Chattanooga 70.3 in May, you should be well into your base phase of training. You are sitting 11 weeks out from that race and you will be shifting into your Build Phase in the next few weeks. Be sure you have the endurance work (zone 2) in the bank. You can aerobic endurance by testing for decoupling - for more check out this article. https://www.trainingpeaks.com/blog/aerobic-endurance-and-decoupling/. If you have a little more time, like a late summer race, you may just be hitting your base phase. Again, make sure you are spending lots of time in those easy zone 2 efforts. The harder efforts will be there in your build phase. This is a great time to get disciplined about your strength training as well. Try to get in a minimum of 3 core sessions of 15 minutes per week and functional strength all body movement to keep neuro-muscular connections strong and responsive. Of course make sure you are eating a health diet of plants and lean or plant-based protein and get 8-9 hours of sleep a night.   Endurance News: Ultraman Florida is this weekend. It is a three day athletic endeavor guaranteed to test an athlete’s physical and mental limits. It is a journey that will touch your soul and create memories that will last a lifetime. The race covers a total distance of 321.6 miles (517.5km), around central Florida; it requires that each participant complete a 6.2 mile (10km) open water swim, a 263 mile (423km) bike ride, and a 52.4 mile (84km) ultra-marathon run. Day 1 consists of a 6.2 mile swim and 92 mile bike, Day 2 is a 171 mile bike, and Day 3 is a 52.4 mile run. Dede Griesbauer was the 1st overall on Day 1 with a 2:28 swim of 6.2 miles and 90 mile bike. It is toward the end of Day 2 of the event and Boulder resident and professional triathlete Dede is the first female and third on the day! We look forward to seeing what she does here Sunday. We will be talking to her next week. @dedegriesbauer #umfl2020   Upcoming Interviews: Pro triathlete, Dede Grieisbauer, who is doing Ultraman Florida this weekend will be joining us to talk about that race and more. The Nutrition Mechanic, Dina Griffin will be joining us to discuss the nutrition needs of female athletes. Coach David Warden of 80/20 Endurance join us to celebrate our 4th anniversary.   Closing: Please support our affiliate brands that support the show and help you get faster! See the https://milehighendurancepodcast.com/sponsors page. Be sure to follow us on social media including @303endurance and @milehighendurancepodcast. Stay tuned, train informed, and enjoy the endurance journey!

You may have seen the press release from The Professional Triathlon Organization this week and their letter to Wanda Sports Group announcing that they have the financing to make a cash offer for the "WTC business" which includes IRONMAN. Our guest this week is the legendary Rachel Joyce who also happens to be one of the Co- Presidents of PTO along with Tim O'Donnell, who signed the letter. Thanks to last weekend's guest, Quinton Varce of the 127 Fit Podcast. He's a cool, young guy, who has decided to live his dream to become a personal trainer and a podcaster to share other people's stories in fitness. Check out episode #217. Sponsor - iKOR Labs: I have two great iKOR stories for you this week.   Story #1 - I spent last weekend skiing in Steamboat. In years past, just an hour of skiing bumps would have my knees swelling up on the ride home. I skied two day with bumps here and there and had no problem at all. Just 5 pumps of the daily shot in the morning and evening and I had no swelling at all.   Story #2 - I'm in Tempe for work last week and Wednesday morning I'm in the hotel fitness center and doing core and strength work when I pinched my sciatic nerve on my left side. I could barely move and after struggling through some upper body strength work for 10 minutes, ended the workout and walked gingerly back to my room with a pain level of about 6. I took my daily shot before getting in the shower. By the time I was walking to my rental car 30 minutes later, the pain was about a 3.   Great for preventing inflammation. Awesome for pain relief. Don't let the competition recover better than you. Save 20% by using the code "MHE2020" at checkout. Go to www.ikorlabs.com for more details.   Announcements: Last week I shared my strong recommendation to take the TrainingPeaks University course, 'The Science of Endurance Hydration' course. It’s important for athletes to know the answers to questions like: What makes sodium so important to performance? How do athletes lose sodium? What happens when your sodium losses mount up? how much sodium should you be taking in? It is essential that coaches know this information. For coaches that are not confident in their knowledge, or the athlete that does not have a coach, this is a must take course.       It’s a good value at full price, but the Precision Hydration team is offering the MHE Podcast listeners 50% off using the code SWEAT-H6YF. The code and link on the Resources page and of course in the Blog for this episode. If you are subscribed to the newsletter, you will have it come right to you. So easy! Go to MileHighEndurancePodcast.com, click on the "subscribe" button, and you will get the newsletter with show notes and all the links and articles sent to you automatically every week.   Interview with Rachel Joyce: A week ago the Professional Triathlete Organization announced their new board members last week to include Lionel Sanders and Alistair Brownlee. Just this week PTO submitted a letter to Wanda Sports Group explain that PTO is prepared to consider an all-cash transaction or one in which the existing shareholders of WSG are able to participate in the growth of the WTC Business that the PTO is uniquely positioned to deliver. It goes on to read "Without our cooperation the WTC Business would deteriorate". It also closes with "We hope that you and your Board share our enthusiasm and, consistent with applicable fiduciary duties look forward to a prompt and favourable reply". Is there a genuine expectation of a positive response from WSG? Are those words simply polite way of saying "hurry up and say we want to work with PTO to sell to PTO? What would be the leadership structure at the PTO version of IRONMAN? How will IRONMAN respond?   That letter was signed by PTO Chairman, Charles D. Adamo, CEO Sam Renouf and Co-Presidents Rachel Joyce and Tim O’Donnell. We have one of the four people that put their name to that letter with us. Please welcome the legendary triathlete, inspiring mom, and industry leader, Rachel Joyce.   Outline: Introduction, interview setup Maybe two truths and a lie icebreaker - I don't think we ever did this with her Quick review of Rachel's career highlights and where she is in her career What is PTO? Can you remind us when you originally got involved with PTO and why? How has your role changed and when did the Co-President of PTO become official? How much of a personal investment have you made? Not financial, necessarily (but maybe), but how much time does this take of you each week? How does purchasing Wanda, From the letter, "The PTO is prepared to consider an all-cash transaction or one in which the existing shareholders of WSG are able to participate in the growth of the WTC Business that the PTO is uniquely positioned to deliver." What is Ironman worth today? What do you think it could be worth? We talked about the letter in the intro. From the letter "PTO and its professional athletes that the WTC Business has the ability to stabilise and grow, and that without our cooperation the WTC Business would deteriorate." - Are you trying to save and maintain, or grow? Is there a genuine expectation of a positive response from WSG? Are those words simply polite way of saying "hurry up and say we want to work with PTO to sell to PTO? What would be the organization structure be in the PTO version of IRONMAN? What would an ideal response from IRONMAN respond? What's likely to be the response? What would be your first priorities? What will stay the same? The letter closes with "We hope that you and your Board share our enthusiasm and, consistent with applicable fiduciary duties, we look forward to a prompt and favourable reply." - What do you expect their response to be? Have there been any informal communications with Andrew Messick or the Wanda leadership that they might view this favorably? Why was it important for you to be a signatory on the letter to Wanda Sports and Andrew Messick Where to go for more information   PTO Questions Deide griesbaur Sam long Matt miller BASE   Training Tips: I'm reading a book that has me totally drawn in that is going to be one of my must reads for those wanting to take care of themselves and live healthy as you can for as long as you can. Have you ever heard of Telomeres? Well neither had I, until doing MCAT flashcards with Lauren over the December college break. They are basically strands of DNA at the end of the chomosomes in our cells that protect and promote longevity. My curiosity was peaked and I found this book titled, The Telomere Effect.   https://www.health.harvard.edu/staying-healthy/can-this-dna-test-help-predict-your-longevity https://www.spectracell.com/telomere-testing Telomere Test ($290) https://www.healthtestingcenters.com/test/telomere-length-test/ - $607   New in the 303:   https://www.cbssports.com/olympics/news/how-a-record-setting-ethiopian-marathon-runner-could-cause-problems-for-nike/ Should triathlon allow Vaporflys?   Endurance News:   https://www.cbssports.com/olympics/news/how-a-record-setting-ethiopian-marathon-runner-could-cause-problems-for-nike/ Should triathlon allow Vaporflys?     Video of the Week: None this week.     Upcoming Interviews: The Nutrition Mechanic, Dina Griffin will be joining us to discuss the nutrition needs of female athletes.   Our anniversary show will be coming up in a month and we are looking forward to having coach, David Warden of 80/20 Endurance join us to celebrate our 4th anniversary.   Terrence Tez Steinberg and a United World Challenge update. His boat is near completion, but he missed the Atlantic window. So what does he do, comes up with a bigger challenge. Close to 120 people have rowed the Atlantic alone. Fewer than 10 have rowed from North America to Hawaii. That’s under 10. Ever. Solo rowing the Atlantic is hard. Solo rowing across the Pacific to Hawaii is really hard. And after 4 months of training on my boat, coached by some of the rowers and sailors who know the Pacific Ocean best, I believe I can attempt this route as soon as April or May 2020.   https://unitedworldchallenge.org/our-pacific-pivot/   Lance Panagutti   Closing: Please support our affiliate brands that support the show and help you get faster! See the https://milehighendurancepodcast.com/sponsors page. Be sure to follow us on social media including @303endurance and @milehighendurancepodcast. Stay tuned, train informed, and enjoy the endurance journey!

Our guest this week is Quinton Varce of the 127 Fit Podcast. He's a personal trainer and is going to be sharing his passion for what he does. Thanks to last weekend's guest, Jennifer Conroyd of Fluid Running on the benefits of running without hitting the pavement. Check out the interview and learn how to do deep water pool running the right way. Sponsor - iKOR Labs: iKOR is the CBD that I use to protect my body from the stress from hard training sessions. The daily shot is great to help get a great night's sleep and the recovery shot is awesome after hard efforts. Don't let the competition recover better than you. Save 20% by using the code "MHE2020" at checkout. Go to www.ikorlabs.com for more details.   Announcements: If you get your podcasts on Deezer, iHeartRadio, Radio.com, Radio Public, Spotify and WebPlayer - we're there too. Go to MileHighEndurancePodcast.com, click on the "subscribe" button, and you will get the newsletter with show notes and all the links and articles sent to you automatically every week. If you love the show, please consider making a donation of any amount by clicking the PayPal donate button at the bottom of the Podcast page.   Sponsor - Halo Neuro: Our interview is sponsored by Halo Neuroscience. The Halo Sport from Halo Neuroscience will help you learn the technique and form to get faster. 20 minutes of neural priming with the Halo Headset gives you an hour of neural plasticity to work and lock in the muscle movement that leads to strength, power and endurance. Use the code "MHE" at checkout to save an additional $20. Interview with Quinton Varce: I was fortunate this week to be asked to be a guest on the 127 Fit Podcast. The host of the show, Quinton Varce did a great job leading a conversation on his show that will release in the next week of so. I asked him if we could get to know him a little better and share his story and podcast on our show Quinton is the host of the 127 Fit Podcast. He's a personal trainer and shows us how to live life to the fullest. If you've been hesitant to share your talents with the world, get off the couch. Let's get into the interview now with Quinton Varce.   Sponsor - Riplaces: Riplaces are my favorite lace system. Riplaces are the most comfortable, durable and clean-looking system you can lace into your shoes. If you want faster transitions, go to MHE Sponsor Discounts page by going to www.milehighendurance.com, or directly to https://www.riplaces.com/collections/mile-high-endurance   Training Tips: A couple of weeks ago I started taking the TrainingPeaks University course, 'The Science of Endurance Hydration'. I just completed it and wanted to share my 3 reasons for you to check it out. Question: How many sweat glands do you have? Answer: Depending on how big you are, you’ll have anywhere between 1.5 and 5 million sweat glands on your body.   Question: There are two types of sweat glands, what are there names? Answer: There are actually two main types: eccrine and apocrine   Question: What do they do? Answer: Your eccrine glands are the ‘classic’ sweat glands that produce most of the sweat you can see when you train. They are tiny, numerous and are found almost everywhere on the body, although they are most concentrated on the palms, soles and face. Apocrine glands, on the other hand, secrete a slightly different type of sweat into a hair follicle which then makes its way up to the skin’s surface. Because of this, apocrine glands are bigger and are only found in your armpits and a few other places where hair grows. They secrete a thicker solution that is largely to blame for the distinctive odor associated with sweating.   What gets these glands going? As you might expect, the main cause of sweating is an increase in body temperature (mainly in the inner core, but also on the skin). Neurons sensitive to heat in the hypothalamus section of the brain detect temperature changes and stimulate the release of a neurotransmitter called acetylcholine from neurons local to the sweat glands. This causes a complex ‘cascade reaction’ that results in the secretion of sweat, known as ‘hypothalamic’ sweating. Another cause of sweating is emotional stress, something which most of us have experienced at some point in our lives, think before a job interview or when speaking in public. When we get nervous, our hands and feet in particular can become slick with sweat. This is known as ‘cortical’ sweating and may be an evolutionary mechanism that helped our ancestors maintain their grip while running and climbing to get out of harm's way. Although no doubt helpful back then, nowadays this can be very uncomfortable and embarrassing when greeting your potential new boss with a clammy handshake. The third and final type of sweating is known as ‘medullary’ sweating and will be familiar to anyone who, like myself, starts sweating at the mere thought of a hot curry. When we eat spicy food the compound capsaicin that is found in chilli peppers binds to sensors in the mouth and causes us to start sweating from the face. Other questions answered. What makes sodium so important to performance? How do athletes lose sodium? What happens when your sodium losses mount up? how much sodium should you be taking in? Thanks again Andy Blow for sharing the Precision Hydration resources that are out there. Check out TrainingPeaks University course, 'The Science of Endurance Hydration'   Endurance News: https://www.cbssports.com/olympics/news/how-a-record-setting-ethiopian-marathon-runner-could-cause-problems-for-nike/   Video of the Week: THE FINAL ICEMAN PREPARATIONS IN NORWAY - PROJECT ICEMAN   Upcoming Interviews: The Nutrition Mechanic, Dina Griffin will be joining us to discuss the nutrition needs of female athletes. Our anniversary show will be coming up in a month and we are looking forward to having coach, David Warden of 80/20 Endurance join us to celebrate our 4th anniversary.   Closing: Please support our affiliate brands that support the show and help you get faster! See the https://milehighendurancepodcast.com/sponsors page. Be sure to follow us on social media including @303endurance and @milehighendurancepodcast. Stay tuned, train informed, and enjoy the endurance journey!

Our guest this week is Jennifer Conroyd of Fluid Running is joining us to confirm that "aqua jogging" as we called it in the Tim O'Donnell interview is in fact the next big thing. Jennifer is an Ironman finisher and also a 15 time Boston Marathon qualifier.  She is an expert on fluid running and is here to tell us all about how to do it right, the science behind it, and why more and more professional athletes are turning to it. Thanks to last weekend's guest, Leadville 100 Trail Run finisher Jason Cohen and his journey to transform himself from a body weight of nearly 300lbs to the fighting weight of an ultramarathoner. You can listen to the interview on episode #215.   Jason mentioned his weight loss competition that he has with his peers who were also obese at the time. I did that a couple of times early in my career with co-workers. First was my 30's and we called it "battle of the fatties". The second time was in my early 40's, different job when I was traveling to Virginia every week. Again, we called the competition "battle of the fatties" and we did it as a percent of weight loss over two months. I mentioned during the interview with Jason that was 179, which is about 10 pounds heavier than I want to be at this time of the year. One of my athletes that I coach, Matt, is about the same weight and we both want to lose 10 pounds. Our goal is to get to 170 by St. Patrick's Day on March 17th. Sponsor - iKOR Labs: iKOR is the CBD that I use to protect my body from the stress from hard training sessions. I helps me recover fast and maintain a positive mental state. The daily shot is great to help get a great night's sleep and the recovery shot is awesome after hard efforts. Don't let the competition recover better than you. Save 20% by using the code "MHE2020" at checkout. Go to www.ikorlabs.com for more details. Announcements: If you get your podcasts on Deezer, iHeartRadio, Radio.com, Radio Public, Spotify and WebPlayer - we're there too. Go to MileHighEndurancePodcast.com, click on the "subscribe" button, and you will get the newsletter with show notes and all the links and articles sent to you automatically every week. If you love the show, please consider making a donation of any amount by clicking the PayPal donate button at the bottom of the Podcast page. Sponsor - Halo Neuro: Our interview is sponsored by Halo Neuroscience. The Halo Sport from Halo Neuroscience will help you learn the technique and form to get faster. 20 minutes of neural priming with the Halo Headset gives you an hour of neural plasticity to work and lock in the muscle movement that leads to strength, power and endurance. Use the code "MHE" at checkout to save an additional $20. Interview with Jennifer Conroyd: Jennifer Conroyd is the founder of Fluid Running, a deep water exercise program. She is an avid athlete, Boston Marathoner and Ironman. Jennifer discovered the benefits of deep water running when she sustained an injury while training for the Chicago Marathon. Due to her injury, she could no longer train by running on the road, so she took to the pool and ran solely in deep water for the six weeks leading up to the marathon. She not only finished the marathon but qualified for the Boston Marathon. Amazed by her successful finish, she created Fluid Running in 2011 with the goal of helping other injured runners. Fluid Running was voted as one of the Top 20 Best Workouts in America by Men’s Journal. Let's get into the interview now with Jennifer Conroyd. Sponsor - Riplaces: Riplaces are my favorite lace system. Riplaces are the most comfortable, durable and clean-looking system you can lace into your shoes. If you want faster transitions, go to MHE Sponsor Discounts page by going to www.milehighendurance.com, or directly to https://www.riplaces.com/collections/mile-high-endurance Fluid Running Discussion: I just heard another interview on another podcast I listen to with pro triathlete, Lisa Roberts, who talked about how she used deep water pool running to train during running injuries. I've now done three sessions, one using the app and a Jennifer Conroyd led training session. The other two were at the end of my swims, where I spent 10-15 minutes with the Fluid Running belt only and just run. I keep forgetting to bring my heart rate monitor, but I'm eager to see how high I can get it in water. I know so many people who are sidelined from running right now due to running injuries and talked with them about pool running as an option. The first reaction I get is, "you mean that thing that the old people do with the floaty belt?" There's a stigma that is the discussion here. We are evolutionarily hard wired to not show weakness. If that's what the old and feeble are doing, I can't be associated with that. Older athletes (yes, they are athletes…just older), have been in their bodies longer and know what's good for it. And yes, many of them can't take the pounding of running so they are staying fit.   I've listed about a half dozen great links to more information from Fluid Running here in the show notes. There will also be a section in the Resources page before the end of the weekend. About Jennifer: https://www.fluidrunning.com/about-jennifer-conroyd/   Endurance athletes use Fluid Running: https://www.fluidrunning.com/ultra-endurance-athletes/   Athletes incorporating deep water running with amazing results: https://www.fluidrunning.com/stronger-after-injury-with-deep-water-running/  Heart rate while deep water running: https://www.youtube.com/watch?v=63N-aeP4Ep0&t=2s  Improving land running performance with deep water running/Fluid Running: https://www.fluidrunning.com/incorporate-fluid-running-for-land-performance-improvement/   Some additional studies: https://www.fluidrunning.com/the-science-of-deep-water-running/  https://www.researchgate.net/publication/236217598_Physiologic_and_Kinematical_Effects_of_Water_Run_Training_on_Running_Performance I looked into Effects of Hydrostatic Weight on Heart Rate During Water Immersion and found an article by that name. Here's an excerpt: "central blood volume is increased through the redistribution of venous blood and extracellular fluid from the lower to the upper part of the body in the same way as during face immersion reflex (Campbell, Gooden, & Horowitz, 1969). As a result of the increase in plasmatic volume in the central part of the body, the heart and central circulation are distended, leading to stimulation of volume and pressure receptors of these tissues, which in turn leads to a re-adaptation of the cardiovascular system, The authors are with Federal University of Rio Grande do Sul, Laboratory of Research on Exercise, in Porto Alegre, Brazil. Hydrostatic Weight and Heart Rate in Immersion 179 increasing central venous pressure, cardiac output, and stroke volume, and finally lowering HR (Watenpaugh, Pump, Bie, & Norsk, 2000). Last week we discussed the TrainingPeaks University course, 'The Science of Endurance Hydration'. I'm still taking it and want to complete it before I give my report. I will tell you that part of the reason it's taking a while, is that there is a lot of additional reading they make available.   Video of the Week: Fluid Running H2Go Release   Endurance News: USA Triathlon Endurance Exchange Bill, you've been at the USA Triathlon Endurance Exchange in Tempe this week. What are some of the highlights from the EE? https://www.enduranceexchange.com/event-schedule https://www.enduranceexchange.com/page/show/5472660-speakers https://www.enduranceexchange.com/page/show/5472658-session-descriptions @bobbabbit @ironman @pto @peasebros @teamliza @collinscup @charlesadamo - did bill record? #aspriationalsport @jimmcgilvery @rickanddickhoyt Project Iceman Update Two weeks till departure! Here's how the Iceman expedition is expected to look like: Feb 2: Departure from Copenhagen, Denmark Feb 3: Arrival in Ushuaia, Argentina Feb 3-7: Four days of preparations in Ushuaia, the whole team is together for the first time, expedition plan and roles, glacier (crevasse) safety and rescue by Phil, and packing everything on the yacht. Feb 7: Setting sail off from Ushuaia, heading on a 5-7 days sailing trip across the Drake Passage to the Iceman location at Portal Point, Antarctica. Feb 12-14: Arrival at Portal Point, Antarctica Feb 15-20: 2-5 days of exploring the location, plan and set-up a safe route on the glacier for the bike and run parts of the Iceman Feb 21-29: The expected period where the Iceman will take place. The plan is for me to do it as soon as weather and conditions allow for it, and we have an expected 24-48 hour window of good weather. Mar 1-2: Potential days of exploring the wildlife, the nature, mountaineering and skiing depending on when the Iceman is completed Mar 3: Sailing off Antarctica, heading back to Ushuaia Mar 10: Reaching the harbour in Ushuaia Mar 12: Departure from Ushuaia Mar 13: Arrival back in Copenhagen In total 40 days of crazy adventure. #limitationsareperceptions #projecticeman   What's New in the 303? Andy Pruitt Joins iKOR Labs Boulder, CO – iKOR Labs, the Boulder-based producer of recovery-enhancing hemp oil/CBD (cannabidiol) products, today proudly announced the addition of Andrew Pruitt,EdD as Sports Medicine Consultant for Science and Innovation. Pruitt, a legend in the endurance industry, has been putting his golden touch to use for decades. He received a Bachelor of Science in Anatomy from Iowa State University and moved to Colorado in 1973 to join the sports medicine staff for Colorado University Athletics, eventually becoming the Director of Sports Medicine.   125 miles of bike lanes coming to Denver, despite delays Denver is switching its bicycle program into high gear to help keep its promise of installing 125 miles of bike lanes by 2023. Mayor Michael Hancock on Thursday announced the new three-pronged approach, alongside Denver Transportation and Infrastructure Director Eulois Cleckley. The accelerated plan will coordin

Our guest this week is Leadville 100 Trail Run finisher Jason Cohen. You may recall our mention of the Heavy as Lead documentary of Jason. You are about to hear his journey to transform himself from a body weight of nearly 300lbs to the fighting weight of an ultramarathoner. Thanks to last weekend's guest, CEO and Co-Founder of Precision Hydration, Andy Blow. You can listen to the interview on episode #213 or you can read it in the Blog Thanks also to ultramarathoner Samantha Gash and her reporting on what is happening with the devastating brushfires in Australia. You can listen to the interview on episode #214.   Sponsor - iKOR Labs: iKOR is the CBD that I use to protect my body from the stress from hard training sessions. I helps me recover fast and maintain a positive mental state. The daily shot is great to help get a great night's sleep and the recovery shot is awesome after hard efforts. Don't let the competition recover better than you. Save 20% by using the code "MHE2020" at checkout. Go to www.ikorlabs.com for more details.   Announcements: If you get your podcasts on Deezer, iHeartRadio, Radio.com, Radio Public, Spotify and WebPlayer - we're there too. Go to MileHighEndurancePodcast.com, click on the "subscribe" button, and you will get the newsletter with show notes and all the links and articles sent to you automatically every week. If you love the show, please consider making a donation of any amount by clicking the PayPal donate button at the bottom of the Podcast page.   Sponsor - Halo Neuro: Our interview is sponsored by Halo Neuroscience. The Halo Sport from Halo Neuroscience will help you learn the technique and form to get faster. 20 minutes of neural priming with the Halo Headset gives you an hour of neural plasticity to work and lock in the muscle movement that leads to strength, power and endurance. Use the code "MHE" at checkout to save an additional $20. Interview with Jason Cohen: Jason Cohen Jason, at the age of 27, found himself looking at the number 297 on his bathroom scale. Jason resolved to never let that number touch 300 and has since lost over 120 pounds. His incredible journey has taken him through his battle with obesity and will now take him to the starting line of the Leadville Trail 100 Race on August 18th, 2018. This film documents Jason's story of losing the weight, becoming an athlete, and running the Leadville 100. Let's get into the interview now with Jason Cohen. Sponsor - Riplaces: One of my favorite products are Riplaces. This elastic lace system is the most comfortable, durable and clean-looking system you can lace into your shoes. If you want faster transitions (and security weight lines at the airport). Pro triathlete proven and endorsed. Get your MHE logo package. Use the code MHE25 to get that 25% discount. Go to MHE Sponsor Discounts page by going to www.milehighendurance.com, or directly to https://www.riplaces.com/collections/mile-high-endurance Train Informed: Last week we had Andy Blow talking about how to get a handle on your hydration plan and how unique each solution is for each athlete. If you recall Andy talked about the TrainingPeaks University course that's available. I took the course and picked up a couple of CPU credits along the way. I want to share a couple of things that I learned and that I think will emphasize the unique needs of each athlete. Question: How many sweat glands do you have? Answer: Depending on how big you are, you’ll have anywhere between 1.5 and 5 million sweat glands on your body.   Question: There are two types of sweat glands, what are there names? Answer: There are actually two main types: eccrine and apocrine   Question: What do they do? Answer: Your eccrine glands are the ‘classic’ sweat glands that produce most of the sweat you can see when you train. They are tiny, numerous and are found almost everywhere on the body, although they are most concentrated on the palms, soles and face. Apocrine glands, on the other hand, secrete a slightly different type of sweat into a hair follicle which then makes its way up to the skin’s surface. Because of this, apocrine glands are bigger and are only found in your armpits and a few other places where hair grows. They secrete a thicker solution that is largely to blame for the distinctive odor associated with sweating. TrainingPeaks University course, 'The Science of Endurance Hydration'   What's New in the 303? TrainingPeaks Announces Departure of Gear Fisher, Co-Founder and Chief Corporate Development Officer TrainingPeaks, a global leader in providing smart and effective digital training solutions for athletes and coaches, today announced Gear Fisher, Co-Founder and Chief Corporate Development Officer, will be leaving the company to launch a new video feedback and communication platform. Andy Stephens will continue his role as CEO of TrainingPeaks and parent company Peaksware.   Karen Hornbostel Time Trial Series; Special Deal for Triathletes     USA Triathlon and USA Cycling have been partnering more and more and now, partnering with the Bicycle Racing Association of Colorado (BRAC), triathletes holding a current USAT membership are being offered a significant incentive to try the Karen Hornbostel Time Trial series (KHMTT). There is hardly a better way to prepare for the upcoming triathlon season then participating in these early season time trial races. Endurance News: Relief Run for Australia Wildfire Disaster Relief by Red Cross    Australia is burning and the effects of the recent bushfires has been widespread and devastating. Melbourne-based ultramarathon runner, Samantha Gash, and Nic Davidson have created a virtual Relief Run. Please register to the event via www.reliefrun.com.au. 100% of your $50AUD fee will go as a donation to the Australian Red Cross Disaster Relief and Recovery Fund. Lets collectively use our footsteps to support those who have lost loved ones, their homes, and their critical needs in the face of disaster. Your run or walk can take place anywhere, at any time on the weekend of Saturday January 18th and Sunday January 19th 2020. There are 21.1km half marathon and 5km options for you to sign up for. We welcome runners of all abilities to join us for this important cause. While you can participate solo, some of us are choosing to rally together and are holding community Relief Run events around the world. We encourage you to share this event as wide as you can and register your own Club event. Many organised runs have been listed on www.reliefrun.com.au https://reliefrun.com.au/ Tim O'Donnell and Terrible Tuesday Workouts UCAN—specifically the company’s signature food product, SuperStarch. “SuperStarch is like a slow-drip IV, giving a constant, steady release of carbohydrates,” he says. O’Donnell also uses it during his training, especially on "Terrible Tuesdays." “When you’re finishing up running and hitting the water 35-45 minutes later, you need something quick in between that’s not going to give you that spike…it has to be energy that can get you through to the end of the session.” And O’Donnell will need all the energy he can when it comes to what he calls “Terrible Tuesday,” a hyperintensive mash-up of each triathlon discipline and a lifting session for good measure. “To prepare for an eight-hour race like the Ironman, you have to put your body in overload sometimes in training,” O’Donnell explains. “Honestly, I’ve found it’s better to do it all on one day like this, because when you do your intense biking, swimming and running sessions on different days, it becomes harder to recover and bounce back for the next one.” https://www.muscleandfitness.com/athletes-celebrities/pro-tips/how-top-us-triathlete-tim-o-donnell-prepares-ironman USA Triathlon Endurance Exchange https://www.enduranceexchange.com/event-schedule https://www.enduranceexchange.com/page/show/5472660-speakers https://www.enduranceexchange.com/page/show/5472658-session-descriptions Video of the Week: Heavy As Lead - From 300 Pounds to the Leadville 100 Heavy as Lead is the story of Jason Cohen, who went from 300lbs to just a short 7 years later found himself running the Leadville Trail 100. Jason, at the age of 27, found himself looking at the number 297 on his bathroom scale. Jason resolved to never let that number touch 300 and has since lost over 120 pounds. His incredible journey has taken him through his battle with obesity and took him to the starting line of the Leadville Trail 100 Race on August 18th, 2018. This film documents Jason's story of losing the weight, becoming an athlete, and running the Leadville 100. Jason was given the idea to tell his story by his good friend, Mark LeBlanc, who realized that Jason's story needed to be told to the world. Mark is co-creating Heavy as Lead with Jason and is the person behind the camera for much of the film. More information and contact information can be found at www.heavyaslead.com Heavy As Lead Documentary - From 300lbs to Running the Leadville 100 Upcoming Interviews: Jennifer Conroyd of Fluid Running is joining us to confirm that "aqua jogging" as we called it in the Tim O'Donnell interview is in fact the next big thing. Jennifer is an Ironman finisher and also a 15 time Boston Marathon qualifier.  She created Fluid Running after I got injured training for the Chicago Marathon in 2010.  Closing: Please support our affiliate brands that support the show and help you get faster! See the https://milehighendurancepodcast.com/sponsors page. Be sure to follow us on social media including @303endurance and @milehighendurancepodcast. Stay tuned, train informed, and enjoy the endurance journey!

This is a special episode with a particularly urgent message. We have an amazing guest to tell us about an incredibly significant event happening over the January 18-19 weekend. The Australia Relief Run is an event that is being organized to occur all over the world.   Samantha Gash is an ultra runner and resident of Australia who set off a darn near viral event where runners can register for a virtual race to raise money for Red Cross to help victims of the Australian brush fires, which has had devastating death tolls, housing and habitat loss.   My daughter Morgan has been deeply concerned about the loss of wildlife including critically endangered species like the Koalas. She wants to become a zoologist and visit Australia in the near future. This past Sunday, my father-in-law (Patrick) casually brought to my attention a run being organized here in Denver called the Australia Relief Run.   As I looked into it I found that Runners World had picked up the story. I also researched the person who started the event and learned it was Samantha Gash. Samantha is a limit-breaking ultra-runner, a leadership speaker, and she has dedicated herself to humanitarian causes and now helping her home country in perhaps it's worst natural disaster in a century or more. So we published episode #213 on Saturday night, I learn about the Relief Run Sunday afternoon, I message Samantha that evening and we recorded Monday. I wanted to get this message out to our listeners, who are literally all over the world, and encourage you participate in this event this weekend. I'm putting links to the Relief Run website, the Runner's World article and Samantha's website. Real quick before we get into the interview: Sponsors: iKOR Performance CBD is a clean, natural source of hemp-based CBD that protects your body from the stresses of training and promote fast recovery.   Halo Sport from Halo Neuroscience - 20 minutes of neural priming with the Halo Headset gives you an hour of improved neural recruitment of the muscles that lead to strength, power and endurance.   Riplaces - Faster transition! No tie elastic laces with custom tension for the perfect fit. Pro triathlete proven and endorsed.   All the discounts and links to our sponsors can be found on the https://milehighendurancepodcast.com/sponsors page. Please support our affiliate brands that support the show and help you get faster!   Here to tell us about the Australia Relief Run is Samantha Gash. https://www.samanthagash.com/ https://www.runnersworld.com/news/a30434670/australian-wildfire-relief-run/   https://reliefrun.com.au/   https://www.facebook.com/gashsamantha   https://twitter.com/samanthagash   https://www.instagram.com/samanthagash/   Closing: Be sure to follow us on social media including @303endurance and @milehighendurancepodcast. Don't forget to subscribe to our newsletter at MileHighEndurancePodcast.com. Stay tuned, train informed, and enjoy the endurance journey!

Our guest this week is CEO and Co-Founder of Precision Hydration, Andy Blow. A few weeks ago we had Sarah Crowley on to talk about her podium performance in Kona and win at IRONMAN Arizona. As a part of that show we also had a discussion about how she prepares for hot races. Part of that preparation is training and racing with Precision Hydration. We have the sweat expert, Andy Blow joining us in just a few minutes. Thanks to last week's guest - 7 time All American, Pan American Combined Events Champion, 5 time Team USA representative, and 2020 Decathlon Olympic hopeful, Chris Helwick. You can listen to the interview on episode #212 or you can read it in the Blog   Sponsor - iKOR Labs: Today's show is sponsored by iKOR Labs. iKOR is a clean, natural source of recovery enhancing CBD that protects your body from the stresses of training, improves recovery from intense efforts and helps you maintain a positive mental state. For a limited time (until It is the most bio-available CBD product on the market, iKOR is a protective anti-oxidant and highly effective anti-inflammatory. It is used by world class professional athletes. Save 20% by using the code "MHE2020" at checkout. You need to switch to "MHE2020" and not use endurance any longer. The next time you go to use endurance, it likely won't work. Please make a note of "MHE2020" Go to www.ikorlabs.com for more details.   Announcements: We're expanding!       We've always been on iTunes, GooglePlay, Stitcher and Libsyn. We've added the six more podcast channels - Deezer, iHeartRadio, Radio.com, Radio Public, Spotify and WebPlayer. Go to MileHighEndurancePodcast.com, click on the "subscribe" button, and you will get the newsletter with show notes and all the links and articles sent to you automatically every week. If you love the show, please consider making a donation of any amount by clicking the PayPal donate button at the bottom of the Podcast page.   Sponsor - Halo Neuro: Our interview is sponsored by Halo Neuroscience. The Halo Sport from Halo Neuroscience will help you learn the technique and form to get faster. 20 minutes of neural priming with the Halo Headset gives you an hour of neural plasticity to work and lock in the muscle movement that leads to strength, power and endurance. Use the code "MHE" at checkout to save an additional $20. Interview with Andy Blow: Andy grew up in Leicester, in the Midlands, U.K. playing soccer. He found his way to triathlon while attending Bath University, where he studied sport science, and discovered he had a knack for it. He suffered a lot with nutrition and hydration issues in the longer, hotter races. This was ultimately the catalyst for him to learning more about that and in the end setting up Precision Hydration. Let's get into the interview now with Andy Blow. Sponsor - Riplaces: Riplaces are an elastic lace system that integrates a bungee loop with a plastic core to connect the loop in each eyelet of your running shoe. The bungees come in 5 sizes to achieve custom tension for the perfect fit. The bungees and the cores come in a variety of colors and styles to help you personalize your set. Or, you can choose the MHE logo package. Pro triathlete proven and endorsed, use the code MHE25 to get that 25% discount. Go to www.riplaces.com for more information, or go to the MHE Sponsor Discounts page by going to www.milehighendurance.com, or directly to https://www.riplaces.com/collections/mile-high-endurance   Discussion: Folks, I have some additional information that Andy and his team have made available to us. First, there three blog posts that I highly recommend you check out. More on that in a minute. The folks at PH have set up a 15% discount code for you to use at PrecisionHydration.com. You will just need to enter the code MHE code at checkout to get 15% off your entire first order from the PH website and that code can be used on top of the multi-buy discounts that are already locked into our store. There were three great blog posts on the PH website and the links are in the show notes. Those articles are:   How to start hydrated and why that's so important -When people talk about hydration, most of the time it's about what and how much athletes should drink during exercise. This blog aims to give you a more solid understanding of what you can do to arrive at the start of your next event optimally hydrated. How to measure your sweat rate to improve your hydration strategy - Estimating your sweat rate can be a useful exercise when you’re trying to figure out how much and what you need to drink (in terms of fluids and electrolytes) during training and events. This article explains the equipment you need, the process and calculations. How to estimate your sweat sodium losses - When it comes to understanding how to hydrate properly you need to consider two things, how much you’re sweating (your sweat rate - usually measured in ml per hour) and how much salt you’re losing in that sweat (your sweat concentration. i.e. how 'salty' your sweat is). Understanding both of these gives you an overall appreciation of your net fluid and sodium losses over a given period of time and this enables you to work out a sensible personalized hydration plan.   What's New in the 303? KHMTT Showing Leadership and how the USAC and USAT partnership is working.     The Karen Hornbostel Memorial Time Trial Series, USA Triathlon, USA Cycling, and Bicycle Racing Association of Colorado have joined together to offer USA Triathlon members a highly discounted entry to the KHMTT seven-week time trial series. This is a perfect opportunity to get an early start on preparing for the upcoming season. By racing competitively each week, you can compare your times for each week and your fitness. KHMTTopened up the program to any USAT member, which means the program is not limited to triathletes who do not have a USAC license.  That means if a USAT member already has a USAC license, their entry fee for the KHMTT is reduced from $170 to $135. This is a limited time offer, and will not be available after February 29, 2020. Go to https://khmtt.com/usat-registration-start/ for more information.   Item USAT Member Regular USAC Racing License $49.00 $80.00 BRAC Membership $15.00 $30.00 KHMTT Registration Fee (7 Races) $135.00 $170.00 Total Cost       Endurance News: On the iKOR Blog they had an article for Staying Motivated This Year. The article has their Top 10 tips for the new year. Check it out at https://ikorlabs.com/ikor-blog-staying-motivated-this-year   Video of the Week: Sarah Crowley Chapter 5 : Hot or Not Race Prep   Upcoming Interviews: Jason Cohen: Heavy As Lead - From 300 Pounds to the Leadville 100 Heavy as Lead is the story of Jason Cohen, who went from 300lbs to just a short 7 years later found himself running the Leadville Trail 100. More information and contact information can be found at www.heavyaslead.com   Jennifer Conroyd of Fluid Running is joining us to confirm that "aqua jogging" as we called it in the Tim O'Donnell interview is in fact the next big thing. Jennifer is an Ironman finisher and also a 15 time Boston Marathon qualifier.  She created Fluid Running after I got injured training for the Chicago Marathon in 2010.    Closing: Please support our affiliate brands that support the show and help you get faster! See the https://milehighendurancepodcast.com/sponsors page. Be sure to follow us on social media including @303endurance and @milehighendurancepodcast. Stay tuned, train informed, and enjoy the endurance journey!

We have 7 time All American, Pan American Combined Events Champion, 5 time Team USA representative, among his accomplishments. He's a Colorado native and 2020 Decathlon Olympic hopeful. Chris Helwick in the house - welcome Chris! Thanks to last week's guest Debbie Potts, host of the Whole Athlete Podcast, and Functional Diagnostic Nutritionist on her thoughts on health and longevity in the new year. Sponsors: iKOR Performance CBD is a clean, natural source of hemp-based CBD that protects your body from the stresses of training and promote fast recovery.   Halo Sport from Halo Neuroscience - 20 minutes of neural priming with the Halo Headset gives you an hour of improved neural recruitment of the muscles that lead to strength, power and endurance.   Riplaces - Faster transition! No tie elastic laces with custom tension for the perfect fit. Pro triathlete proven and endorsed.   All the discounts and links to our sponsors can be found on the https://milehighendurancepodcast.com/sponsors page. Please support our affiliate brands that support the show and help you get faster!   Interview with Helwick: Chris Helwick is a 33 year old Greeley, Colorado native and accomplished decathlete. After finishing 5th at 2012 US Olympic Trials in the decathlon, he retired from his sport thinking he’d never return. He’s back at it with a brand new mindset. Chris resumed full-time training in December of 2018 and now trains at Colorado State University where he also serves as a volunteer assistant coach for the Ram’s Track and Field team. Please welcome Chris Helwick!     Question: For those not familiar with the Olympic event of Decathlon, would you describe what the event is, and a little about it's origin?   Helwick Answer:   Question: You were born and raised in Greeley, Colorado. Tell us about your early days and how you got introduced to Track and Field?   Helwick Answer:   Question: Who were some of the more influential people in your life and what did they give you?   Helwick Answer:   Question: What was your path from high school to college and your first Olympic Trials?   Helwick Answer:   Question: Describe the experience of qualifying for your first Olympic Trials in 2008, and how did 2012 compare?   Helwick Answer:   Question: Why the decision to retire?   Helwick Answer:   Question: Why the decision to come out of retirement?   Helwick Answer:   Question: How do you train for 10 events and what does a typical training week entail?   Helwick Answer:   Question: What is different about your training in 2020 vs 2008? How does age factor into recovery?   Helwick Answer:   Question: Is there a particular focus to your training, whether it be a focus on a weakness or strength?   Helwick Answer:   Question: What advantage does your experience give you over your competition?   Helwick Answer:   Question: Is there a particular focus to your training, whether it be a focus on a weakness or strength?   Helwick Answer:   Question: When are the Olympic Trials and what is the training schedule between now and then?   Helwick Answer:   Question: Who are the people on your support team? Sponsors? Coaching? Family?   Helwick Answer:   Question: Audience   Helwick Answer:   Wrap Up:   2020 U.S. Olympic Team Trials – Track and Field, that will take place June 19 - June 28. The men’s decathlon bursts from the blocks on June 20, along with finals in the women’s long jump, discus and 100m rounding out the evening. https://www.usatf.org/news/2019/competition-schedule-set-for-2020-u-s-olympic-team   This will certainly generate enthusiasm about the Track and Field events and Decathlon in particular. The Decathlon event in Tokyo will start Wed 5 Aug. 9:00 - 12:25 TST. That converts to Tue 4 Aug. 6-9:25 MST.   Endurance News/Resources: Men's Decathlon Format: Day 1 100 metres Long jump Shot put High jump 400 metres Day 2 110 metres hurdles Discus throw Pole vault Javelin throw 1500 metres The one-hour decathlon is a special type of decathlon in which the athletes have to start the last of ten events (1500 m) within sixty minutes of the start of the first event. The world record holder is Czech decathlete Robert Změlík, who achieved 7,897 points at a meeting in Ostrava, Czechoslovakia, in 1992     Video of the Week: Chris Helwick - Chris Helwick | Born-Again Athlete       Upcoming Interviews: Andy Blow from Precision Hydration join is in a couple of weeks to help give you some tips on how to customize your plan. We had Sarah Crowley on a few weeks ago and we were talking to her about her hydration/nutrition prep for hot and cooler races. Anders Hoffman of Project Iceman will be joining us in the future to talk about the documentary of the first ever, World Record breaking Ironman triathlon in Antarctica in February 2020, the Iceman, to show that limitations are perceptions. The purpose is to inspire other people to dare pursue their biggest dreams. https://www.projecticeman.com/   Closing: Be sure to follow us on social media including @303endurance and @milehighendurancepodcast. Don't forget to subscribe to our newsletter at MileHighEndurancePodcast.com. Stay tuned, train informed, and enjoy the endurance journey!

Thanks for joining me for our last interview of the year. This week's guest is coach, author, host of the Whole Athlete Podcast, and Functional Diagnostic Nutritionist, Debbie Potts. We are going to be talking about health and longevity and some ideas for how to prioritize your own health and longevity. This is our last show of 2019 and the 2010s decade. As we prepared the content for this week, I was going through a personal process of reflecting on the previous year, taking stock of where I am on my journey, and re-imagining how I can become the best version of myself. Taking stock of my current self includes being honest with myself about the decisions, actions and behaviors that make me who I am today, and the decisions, actions and behaviors required to take me what I want to become. I'll share some of my process, insights and commitments I'm making for 2020 and beyond. Sponsor - iKOR Labs: Today's show is sponsored by iKOR Labs. iKOR is a clean, natural source of recovery enhancing CBD that protects your body from the stresses of training, improves recovery from intense efforts and helps you maintain a positive mental state. For a limited time (until It is the most bio-available CBD product on the market, iKOR is a protective anti-oxidant and highly effective anti-inflammatory. It is used by world class professional athletes. Save 20% by using the code "MHE2020" at checkout. You need to switch to "MHE2020" and not use endurance any longer. The next time you go to use endurance, it likely won't work. Please make a note of "MHE2020" Go to www.ikorlabs.com for more details.   Announcements: Go to MileHighEndurancePodcast.com, click on the "subscribe" button, and you will get the newsletter with show notes and all the links and articles sent to you automatically every week. If you love the show, please consider making a donation of any amount by clicking the PayPal donate button at the bottom of the Podcast page.   Sponsor - Halo Neuro: Our interview is sponsored by Halo Neuroscience. The Halo Sport from Halo Neuroscience will help you learn the technique and form to get faster. 20 minutes of neural priming with the Halo Headset gives you an hour of neural plasticity to work and lock in the muscle movement that leads to strength, power and endurance. Use the code "MHE" at checkout to save an additional $20. Interview with Debbie Potts: Debbie Potts has been in the fitness industry for over twenty-five years and a competitive endurance athlete for twenty years. Along her journey, she has accomplished many goals including being nominated as one of the top one hundred best trainers in the U.S. by Men's Journal in 2004 and 2005 as well as participating in fifteen Ironman Triathlons - five of them were the Hawaii World Ironman Championship. Debbie is the host of the Whole Athlete Podcast, author of the WHOLESTIC Method and Life and Life is Not A Race. She's also a recently certified Functional Diagnostic Nutritionist.   Let's get into the interview now with Debbie Potts.   Sponsor - Riplaces: Riplaces are an elastic lace system that integrates a bungee loop with a plastic core to connect the loop in each eyelet of your running shoe. The bungees come in 5 sizes to achieve custom tension for the perfect fit. The bungees and the cores come in a variety of colors and styles to help you personalize your set. Or, you can choose the MHE logo package. Pro triathlete proven and endorsed, use the code MHE25 to get that 25% discount. Go to www.riplaces.com for more information, or go to the MHE Sponsor Discounts page by going to www.milehighendurance.com, or directly to https://www.riplaces.com/collections/mile-high-endurance   Discussion: I've been thinking about what she said and the testing that is a part of FDN services. Having some real information about what's going on the inside that only testing can provide is really appeals to me. https://debbiepotts.net/fdn-health-detective/ Imagine that you could have perfect information about your health. Imaging you know exactly what was going to be your cause of death and when. If you knew it was an accident (the third leading cause of death according to the CDC https://www.cdc.gov/nchs/fastats/deaths.htm, you would avoid the scenario (activity, location or vehicle) that will lead to your accidental demise. Similarly, imagine if you had perfect information about the future and were certain that without any changes in your lifestyle, you will get a cancer diagnosis 5 years from today. If you were guaranteed you could extend that diagnosis 10, 20 or even 30 years by making changes that lead to that longevity, wouldn't you start today? Except it's not that easy, is it? We don't have that perfect information. We don't have crystal balls. There is no certainty that the changes we make today will translate to longevity of 5 days, 5 years or 15 years. Without that direct connection and certainty, it's hard to prioritize in the near term. That said, the best time to know that there's a problem is as early as possible. Regardless of your budget, my wish for you as look to the new year is that you are thoughtful about your health and make it a priority for the new decade of the 2020s. Whether you have the budget to work with someone like Debbie and can do all of the lab testing that Debbie referred to https://debbiepotts.net/get-started-on-your-2020-new-years-resolutions-now/, which will run you about $1500 in a 3 month coaching program plus $1200 in labs. Or you want to do something a little more DIY and lower cost like the over the counter EverlyWell tests https://www.everlywell.com/, consider getting some real information about how your body is performing, and take care of yourself in the new year. Year End Process for Myself The discussion about longevity weighed heavily in my year-end reflections. I spend this time of year reflecting on the year and revisiting my long term goals and setting some short term ones. My reflections span career, finances, health and fitness. This podcast is partly the result of the process that I'm going to share here. After my last Ironman race 5 1/2 years ago, I knew I needed a break from Ironman but didn't know what I wanted to do next. I was generally ready for some self-exploration and needed to create some direction for myself. I had been reading several books on the topic of setting and achieving goals or taking on life changes. How I Program Myself To Reach My Goals I've put together a formula that works for me. It comes from a collection concepts that have common threads through a number of "how to achieve goals" programs and authors, including Tony Robbins and Mark Divine, author of The Unbeatable Mind. Defining the Mission Statement - There's too much detail to cover this today, but in essence it should be something you produce after doing some self-exploration about your real values and what is truly most important to you. Goals that align to the Mission Statement - I categorize my goals by family, work, hobbies. You may find other categories based on your priorities and values. Envisioning the Goal in the finest detail (the date, the achievement, what it looks like, see yourself) AM What did I dream last night and how does it relate to my Mission and goals? Use the nightstand notebook as a resource. This is a notebook that you keep at your bedside to write down details of dreams (if any) as soon as you wake from them. Write down as many details as you can remember in that short moment. The memory will fade fast in some cases. What Action or Actions (training, call, meeting, research note) will I complete today to move me toward my goal?   Make sure there is time blocked on your calendar to complete the task. If you think you need a fallback time, block that out as well. What is my personal Mission Statement? Note if there are any new words or ideas that occur. Listen to that voice and consider updating your Mission Statement. What decisions did I make today that moved me toward my goals and Mission? Which did not? Be honest and write it down. What Action or Actions (call, meeting, research note) will I complete tomorrow to move me toward my goal? What Challenge do I need to overcome to reach my goal? Have your notebook open to a clean page with a pen or pencil ready to write. This should be easily accessible from your bed, ideally without having to get out of bed. If you wake from a dream overnight, reach for the pad/pencil and write down as many details (people, events, colors, sizes, feelings) quickly before you forget. You will likely not remember in 5 hours, let alone 5 minutes. The nightstand notebook serves another purpose. It is a good way to handle any thoughts you have about tasks or to-dos.         If you write it down, your mind won't have to try and keep track of it or work to store it into memory, enabling the mind to slow down and prepare or resume sleep. PM Journal Daily - this is a cycle of AM and PM journaling that work together   With that backdrop, I use this time of year to revisit my personal mission statement, reflect on the last year and set goals for the new year. I thought I'd share my reflection questions with you in this episode. Am I living according to my Mission Statement? My personal mission statement is to Provide a secure future for my wife and daughters. To follow my dreams. To live a healthy life. To enjoy my endurance journey and help others to enjoy the same. I feel I am doing that for the most part. I have some career and finance goals this year. Am I reaching my full potential as a husband, father, son and brother? Am I reaching my full potential as a friend?       I feel like I don't make as much time for friends as I would like. I feel very guilty if I forget someone's birthday, or forget something that’s personally important to a friend, or a family member's name. ...in my professional career? ...as an Ambassador of our sport …as an athlete? I was fairly directionless in 2019. I didn'

Episode #210 (12/22) Xmas Eve Show Welcome to Christmas Eve Episode #210 of the Mile High Endurance Podcast. You are listening to your weekly connection to coaches, experts and pro athletes to help you reach your endurance goals. We are your hosts coach Rich Soares and 303 chief Bill Plock. Thanks for joining us for another week of endurance interviews and discussion. Thanks to last week's guest pro triathlete, Olympian, PhD and author Joanna Zeiger. We spoke live at Launch about her survey research results on "Age related differences in cannabis use in a survey of adult athletes." It's an eye opener of an interview. After every interview, there are always those questions that come to me and I kick myself that I forgot to ask. In this last week's interview, there were at least 2 or 3.   We'll share some additional data that was in the athlete cannabis survey research that Joanna and her colleagues published, but that we did not get to in the interview. If you missed that interview go back and check out episode #209. The full transcript of the interview is also in the blog post on MileHighEndurancePodcast.com/blog Sponsor - iKOR Labs: I hope some of you were able to take advantage iKOR's Elf flash sale of buy one - gift one. iKOR is a clean, natural source of recovery enhancing CBD that protects your body from the stresses of training, improves recovery from intense efforts and helps you maintain a positive mental state. For a limited time (until It is the most bio-available CBD product on the market, iKOR is a protective anti-oxidant and highly effective anti-inflammatory. It is used by world class professional athletes. Save 20% by using the code "MHE2020" at checkout. You need to switch to "MHE2020" and not use endurance any longer. The next time you go to use endurance, it likely won't work. Please make a note of "MHE2020" Go to www.ikorlabs.com for more details.   Announcements: Go to MileHighEndurancePodcast.com, click on the "subscribe" button, and you will get the newsletter with show notes and all the links and articles sent to you automatically every week. If you love the show, please consider making a donation of any amount by clicking the PayPal donate button at the bottom of the Podcast page.   Sponsor - Halo Neuro: Our interview is sponsored by Halo Neuroscience. The Halo Sport from Halo Neuroscience will help you learn the technique and form to get faster. 20 minutes of neural priming with the Halo Headset gives you an hour of neural plasticity to work and lock in the muscle movement that leads to strength, power and endurance. Use the code "MHE" at checkout to save an additional $20. Follow Up Questions to last week's interview How many athletes completed the survey? 1,161 (91.1%) of 1,274. What percent of respondents have never used cannabis? 32.4% What percent of athlete respondents ever used cannabis? This includes current and ever but not current users was       67.6% 26.0% were current cannabis users 41.6% tried cannabis in the past but were not current users   Holiday Wishes: Bill and Rich's favorite holiday tradition?   Big Christmas meal yes or no?   Favorite holiday movie?   Present your most want to receive?   Present you are most excited to give?       Sponsor - Riplaces: Our post interview discussion is sponsored by Riplaces. Riplaces are an elastic lace system that integrates a bungee loop with a plastic core to connect the loop in each eyelet of your running shoe. The bungees come in 5 sizes to achieve custom tension for the perfect fit. The bungees and the cores come in a variety of colors and styles to help you personalize your set. Or, you can choose the MHE logo package. Pro triathlete proven and endorsed, use the code MHE25 to get that 25% discount. Go to www.riplaces.com for more information   New in the 303/Endurance News: USAT Year End Survey https://usatriathlon.az1.qualtrics.com/jfe/form/SV_4JvjTBeS2B2ubYh?Q_DL=4Yi9aZdeqteMFkp_4JvjTBeS2B2ubYh_CGC_h16Jl6QmT6fyDPi&Q_CHL=email     Colorado Crushes CX Nationals This Weekend Lakewood, WA–Colorado finished strong over the weekend with a number of first place victories including Gage Hecht’s victory in the men’s UCI Elite category. In addition to the category winners through Friday (article HERE), this weekend saw Coloradans Kira Mullins, Mia Aseltine, Sarah Sturm, Jared Scott, Madigan Muro, Michaela Thompson, Katja Freeburn, Eric Brunner, Keiran Eagen and Jake Wells also took first in their respective categories. https://303cycling.com/colorado-crushes-cx-nationals-this-weekend/     Sponsor - Riplaces: Riplaces are an elastic lace system that integrates a bungee loop with a plastic core to connect the loop in each eyelet of your running shoe. The bungees come in 5 sizes to achieve custom tension for the perfect fit. The bungees and the cores come in a variety of colors and styles to help you personalize your set. Or, you can choose the MHE logo package. Pro triathlete proven and endorsed, use the code MHE25 to get that 25% discount. Go to www.riplaces.com for more information, or go to the MHE Sponsor Discounts page by going to www.milehighendurance.com, or directly to https://www.riplaces.com/collections/mile-high-endurance   Video of the Week: Joanna Interview (1st 30 minutes) The Amazing Human Body - This is on Amazon Video and it's a series about the science of the human body. In the first episode that I watched title "Grow" they cover everything about the body and how the different parts of our body (hair, brain, cells, toes, lungs, heart, muscle, skin, organs, the gut). There was a whole section in about the body's ability to regenerate. In the "regenerate" they feature Lew Hollander who is now an 88 year old triathlete. At the 84, hi was a Kona 2014 finisher. They were using Lew as an example for how the lungs and the health of the lungs can be affected. I caught a glimpse of episode two "Survive" and a scene where they illustrate what happens to the human body when dunked in frozen water. Check out The Amazing Human Body on Amazon Video. Upcoming Interviews: My friend Debbie Potts of the WHOLE Athlete Podcast is going to join us to chat about performance and longevity. She's been working hard on her Functional Diagnostic Nutrition certification and we are going to talk about what an FDN health coach does. Chris Helwick, a Colorado athlete making a comeback to his professional career as a decathlete (after a 6 year retirement) to make a third and final attempt at qualifying for the 2020 Olympics. Anders Hoffman of Project Iceman will be joining us in the future to talk about the documentary of the first ever, World Record breaking Ironman triathlon in Antarctica in February 2020, the Iceman, to show that limitations are perceptions. The purpose is to inspire other people to dare pursue their biggest dreams. https://www.projecticeman.com/   Last week we had Sarah Crowley and we were talking to her about her hydration/nutrition prep for hot and cooler races. Precision Hydration is her nutrition sponsor and we reached out to them and we are going to have Andy Blow from Precision Hydration join is in a couple of weeks to help give you some tips on how to customize your plan.   Closing: Please support our affiliate brands that support the show and help you get faster! See the https://milehighendurancepodcast.com/sponsors page. Be sure to follow us on social media including @303endurance and @milehighendurancepodcast. Stay tuned, train informed, and enjoy the endurance journey!

Our interview this week is with former pro triathlete, Olympian, PhD and author Joanna Zeiger. Joanna is legend in the triathlon world. After a 4th place in the Sydney Olympics, she went on to be a top 5 at the Ironman World Championship in Kona and then ascend to win the IM 70.3 World Championship in 2008. She has an academic research resume to match, which includes a recent sturdy on "Age related differences in cannabis use in a survey of adult athletes." State and Federal laws and social norms have shifted the landscape of cannabis in the last decade. No doubt we have all seen the CBD market begin to take off in endurance sports. I've always been curious how much traction CBD would get, but with USADA removing it from the banned substance list in 2018 there seems to have been an acceleration of adoption. We have so many questions on this topic. Joanna has survey findings that will shed light on this for us. We are excited to learn from her after a few short announcements. Thanks to last week's guest pro triathlete Sarah Crowley and her analysis of the 2019 season, her win at Ironman Arizona and outlook for 2020. If you missed that interview go back and check out episode #208. Sponsor - iKOR Labs: Today's show is supported by iKOR Labs. iKOR is a clean, natural source of recovery enhancing CBD that protects your body from the stresses of training, improves recovery from intense efforts and helps you maintain a positive mental state. It is the most bio-available CBD product on the market, iKOR is a protective anti-oxidant and highly effective anti-inflammatory. It is used by world class professional athletes. Save 20% by using the code "mhe2020" at checkout. Go to www.ikorlabs.com for more details.   Announcements: Go to MileHighEndurancePodcast.com, click on the "subscribe" button, and you will get the newsletter with show notes and all the links and articles sent to you automatically every week. If you love the show, please consider making a donation of any amount by clicking the PayPal donate button at the bottom of the Podcast page.   Sponsor - Halo Neuro: Our interview is sponsored by Halo Neuroscience. The Halo Sport from Halo Neuroscience will help you learn the technique and form to get faster. 20 minutes of neural priming with the Halo Headset gives you an hour of neural plasticity to work and lock in the muscle movement that leads to strength, power and endurance. Use the code "MHE" at checkout to save an additional $20. Interview Introduction: Let's get the discussion rolling with Joanna, but first we are going to give you the Wikipedia on Joanna.   She attended Brown University where she held the school records in the 500-yard (460 m) freestyle, 1,000-yard (910 m) freestyle, and 1,650-yard (1,510 m) freestyle which she set in 1991. Competitive running and cycling were added to her repertoire in 1992 and 1993. Joanna was the 1998 triathlon rookie of the year, took 4th in the Sydney Olympics in 2000 and a top 5 Kona pro the same year.   Joanna received her PhD from The Johns Hopkins University's Bloomberg School of Public Health in 2001. She pursued her professional athletic career by going on to win the IRONMAN 70.3 world championship 2008. While defending her title in 2009 Joanna suffered a career ending bike crash.   Joanna is the author of "The Champion Mindset", founder of "Training Away Chronic Pain", and the architect of the Athlete PEACE Survey. We are going to talk about all of this, but let's start by going back in time a bit.   MHE Question: Let's start with growing up as a swimmer. Did you always have the champion mindset or was that something you had to learn?   Joanna Answer:     MHE Question: Why Brown University and what career ambitions did you have as a freshman in college? What did you declare as your major?   Joanna Answer:     MHE Question: You held Brown University school records in the 500 freestyle, 1,000 freestyle, and 1,650-yard freestyle in 1991. You graduate 1992 and would later be inducted into the Brown Hall of Fame in 2002. You found your way to triathlon and by 1998 you are the rookie of the year and then qualify for the 2000 Olympic games in Sydney. How did that happen?   Joanna Answer:     MHE Question: Around this same timeframe, you receive your PhD from The Johns Hopkins University's Bloomberg School of Public Health in 2001. What did you receive your PhD in and how did you balance these big things at the same time?   Joanna Answer:     MHE Question: Fast forward to 2008 when you win the IRONMAN 70.3 world championship and then defend your title in 2009. There you suffered a career ending bike crash. Take us through that experience in 2009 and the injuries that your sustained.   Joanna Answer:   MHE Question: In addition to authoring your book "The Champion's Mindset", you have continued research and have become a thought leader on how to use aerobic exercised and strength training to help alleviate chronic pain. How did this lead to the Athlete PEACE Survey, and what were you and your colleagues hoping to achieve?   Joanna Answer:   MHE Question: How did you go about distributing the survey? How many people participated? And how long did it take to analyze the results?   Joanna Answer:   MHE Question: Can you give us some examples of the types of questions that were asked and what were the some of the key results of the study?   Joanna Answer:     MHE Question: How do each CBD and THC work in our bodies? How Cannabinoids interact with The Endocannabinoid System and what combinations have the greatest efficacy?   Joanna Answer:     MHE Question: Your study asked about the subjective benefits compared to the subjective adverse effects. What were the subjective benefits? What were the adverse affects? Are they different for CBD and THC?   Joanna Answer:     MHE Question: What were the age groups you analyzed and what were the key findings that differentiated younger athletes vs. older athletes?   Joanna Answer:     MHE Question: The study looked at both CBD and THC use. Can we take a few minutes to talk about the different cannabis plants and how CBD and THC are derived?   Joanna Answer:     MHE Question: THC is a banned substance and is a threshold drug What does that mean and if an athlete is using it, what are the threshold that they need to be aware of? Is that a threshold that you can cross if you have taken 12 hours or more prior to testing?   Joanna Answer:     MHE Question: CBD is off the USADA banned substance list. THC is not. Can you speculate on the impact of USADA's decision and what that has meant for the CBD industry?   Joanna Answer:     MHE Question: How should athletes, coaches and health providers leverage the data from this study to help athlete health, performance and recovery?   Joanna Answer:     MHE Question: The governing body of USA Triathlon has a CBD company as a partner. How far have we shifted as a social, health and competitive issue for that to occur?   Joanna Answer:     Audience Questions:     Sponsor - Riplaces: Our post interview discussion is sponsored by Riplaces. Riplaces are an elastic lace system that integrates a bungee loop with a plastic core to connect the loop in each eyelet of your running shoe. The bungees come in 5 sizes to achieve custom tension for the perfect fit. The bungees and the cores come in a variety of colors and styles to help you personalize your set. Or, you can choose the MHE logo package. Pro triathlete proven and endorsed, use the code MHE25 to get that 25% discount. Go to www.riplaces.com for more information   New in the 303/Endurance News: USA CYCLING AND USA TRIATHLON ANNOUNCE NEW PARTNERSHIP A few months ago we shared the announcement from USA Cycling and USA Triathlon were offering joint programs and promotions to better serve existing members while attracting new participants to both sports. The U.S. Olympic National Governing Bodies are both headquartered in Colorado Springs, Colorado — allowing for frequent collaboration around the shared goal of growing the endurance sports community.   The first-of-its-kind partnership is highlighted by a joint annual membership option that provides access to all USA Triathlon- and USA Cycling-sanctioned events. The organizations will cross-promote their respective National Championships and select sanctioned races to each other’s members in an effort to expand racing opportunities for both groups. The joint membership is now available for purchase for $99, a $31 savings versus purchasing the two memberships separately. More details and a registration link can be found at usacycling.org and usatriathlon.org.   KAREN HORNBOSTEL MEMORIAL TIME TRIAL DEAL FOR TRIATHLETES The Karen Hornbostel Memorial Time Trial Series, USA Triathlon, USA Cycling, and Bicycle Racing Association of Colorado have joined together to offer USA Triathlon members a highly discounted entry to the KHMTT seven week time trial series. This is a perfect opportunity to get an early start on preparing for the upcoming season. By racing competitively each week, you can compare your times for each week and your fitness.   USAT members will save more than $80 from the regular price for the series, with a bundled discounts off the USAC racing license, BRAC membership and KHMTT registration fee. Plus, USAT members will have the credit card processing and registration processing fees waived. This is a limited time offer, and will not be available after February 29, 2020. After that date you can purchase a USAC racing license directly from USA Cycling for $49.00, however you will be required to pay full price for your BRAC membership and KHMTT registration. Check out https://khmtt.com/usat-registration-start/ for more information. We will have Larry Potter from KHMTT and Colorado Bike Racing Association (COBRAs) on 303Radio in a couple of weeks to talk about the program.     Sponsor - Riplaces: Riplaces are an elastic lace system that integrates a bungee loop with a plastic core to connect the

Our guest this week is pro triathlete Sarah Crowley. She's all over the podium these days with a 3rd place in Kona and a win at IMAZ, we are stoked to have her on the show this week to talk about her career, season and future. Thanks to last week's guest Marcus Smith is going to sharing his inspirational story from the documentary "Fighting For Every Breath". From the peak of endurance fitness to fighting for his life in an instant. The story is about how he held on and fought his way back from immobilizing and near-fatal injuries. He found the mental strength to find reasons to celebrate the smallest of victories.   Sponsor - iKOR Labs: Today's show is supported by iKOR Labs. iKOR is a clean, natural source of recovery enhancing CBD that protects your body from the stresses of training, improves recovery from intense efforts and helps you maintain a positive mental state. The all-new iKOR Recovery Shot™ is the most complete recovery product yet. A formulation of tart cherry, liposomally encapsulated full spectrum hemp extract, hyaluronic acid, beet juice, raspberry juice, turmeric root, ginger root helps to quickly lessen the effects of inflammation and oxidative stress from intense athletic activity. Save 20% by using the code "mhe2020" at checkout. Go to www.ikorlabs.com for more details. What does liposomally encapsulated mean you ask? Liposomal Encapsulation Technology consists of microscopic healthy fat particles called phospholipids along with vitamins. This technology has been used for many years to deliver certain drugs to specific tissues within the body without affecting the other parts of the body.   What does full-spectrum hemp extract mean you ask? Hemp oil can refer to a full-spectrum oil from the Cannabis sativa plant or hemp seed oil, which is oil that comes from just the seeds of the hemp plant. ... Full-spectrum hemp oil that also contains plant matter may add other effective compounds, which may help with certain health issues, such as inflammation. https://www.medicalnewstoday.com/articles/324450.php   How Does Hemp Work? Hemp is rich in compounds known as cannabinoids. Research shows cannabinoids like cannabidiol may help treat everything from eczema to epilepsy. Cannabinoids interact with The Endocannabinoid System, or ECS. The ECS is a biological system present in all mammals. It impacts almost every system in the human body including: Memory Appetite Inflammation Fertility Pain Mood The primary purpose of the ECS is to maintain homeostasis, which means that aiding this regulatory system helps your body return to normal after periods of intense stress–including hard workouts. The ECS is comprised of endogenous cannabinoid receptors. Two of these receptors have been identified, CB1 and CB2. Cannabinoids like hemp extract interact with these receptors, helping to achieve homeostasis. Maintaining a healthy endocannabinoid system is vital to our well-being. Substantial evidence shows a strong link between disease and endocannabinoid deficiency. While our bodies cannot produce cannabinoids on their own, we can support our ECS by integrating supplements like hemp recovery products into our diets. https://ikorlabs.com/ikor-blog-athletes-guide-to-cbd   Announcements: Joanna Zeiger is going to be in the house next weekend! We are doing a live show with her at Launch Espresso to talk about her study of adult athletes and Cannabis usage. Join us 2-3:30 at Launch Espresso on Saturday, December 14th. Go to MileHighEndurancePodcast.com, click on the "subscribe" button, and you will get the newsletter with show notes and all the links and articles sent to you automatically every week. If you love the show, please consider making a donation of any amount by clicking the PayPal donate button at the bottom of the Podcast page.   Sponsor - Halo Neuro: Our interview is sponsored by Halo Neuroscience. The Halo Sport from Halo Neuroscience will help you learn the technique and form to get faster. 20 minutes of neural priming with the Halo Headset gives you an hour of neural plasticity to work and lock in the muscle movement that leads to strength, power and endurance. Use the code "MHE" at checkout to save an additional $20. Interview Introduction: Sarah Crowley .has been a consistent presence on the podiums at Ironman races and getting her fair share champagne. We spoke last week about her champion performance at IRONMAN Arizona. We reached out to her this week and she graciously agree to do an interview with us.   Sponsor - Riplaces: Our post interview discussion is sponsored by Riplaces. Riplaces are an elastic lace system that integrates a bungee loop with a plastic core to connect the loop in each eyelet of your running shoe. The bungees come in 5 sizes to achieve custom tension for the perfect fit. The bungees and the cores come in a variety of colors and styles to help you personalize your set. Or, you can choose the MHE logo package. Pro triathlete proven and endorsed, use the code MHE25 to get that 25% discount. Go to www.riplaces.com for more information   Post interview Discussion Bill, I'm officially a Sarah Crowley fan. Sarah is smart, fast and got a style all her own. The thing about the Minnie and Mickey dolls is a trip. I'm definitely packing a pair for Kona next year. We'll get a picture of her with them at the pro panel next year. New in the 303: WORLD RECORD SPIN CLASS Littleton, CO–Teamwork broke a record today at the Cyclebar studio in Littleton, Colorado. The world’s longest static indoor cycling class record of 27 hours was broken by 25 Colorado cyclists–who rode for 28 hours.. https://303cycling.com/world-record-longest-indoor-cycling-class-28-hours/   LANCE ARMSTRONG JOINS WISH FOR WHEELS TO BRING MORE BIKES TO 2ND GRADERS Wish for Wheels is excited to welcome Lance to their community and bring more bikes to 2nd graders! Check out the post on the 303 Facebook page. This should be a positive alignment for Wish for Wheels and result in more kids riding bikes. https://www.facebook.com/303Cycling/     Endurance News: BEST AND WORST MARATHONS IN THE WORLD STUDY While running the London Marathon might be on the top of most runners’ marathon wishlists, according to recent data collected by The Sole Supplier, London is only number 11 on a list of the best marathons in the world. Looking at course data, The Sole Supplier analysed average finish times, medical stations, toilets, entry fees and how good local accommodation was, as well as environmental factors, such as air quality, temperature, rainfall and altitude. They then collated data to give each of the 81 marathons on the list a score out of ten, naming the best and worst marathons in the world. https://www.runnersworld.com/uk/training/marathon/a30135094/best-worst-marathons-in-the-world-study/   Methodology How did we pick the marathons for the study? All IAAF-certified marathons (476) were considered for the index. In order to refine the list, each country featuring in the list were allowed up to three marathons for inclusion. These were decided by taking city population size into account (http://worldpopulationreview.com). The marathons taking place in each country’s three “largest cities” were included in the study. During the data collection phase, any marathons missing more than 1 data point (due to no data available) were removed, leaving a final list of 81 global marathon courses. https://thesolesupplier.co.uk/news/up-for-a-challenge-these-are-the-worlds-best-marathon-courses/   The International Association of Athletics Federations (IAAF) is the worldwide governing body for professional level athletics and track and field. Its purpose is to create and regulate professional level meets and to set the standards for administering competitions, using equipment, and documenting world records.     Sponsor - Riplaces: Our post interview discussion is sponsored by Riplaces. Riplaces are an elastic lace system that integrates a bungee loop with a plastic core to connect the loop in each eyelet of your running shoe. The bungees come in 5 sizes to achieve custom tension for the perfect fit. The bungees and the cores come in a variety of colors and styles to help you personalize your set. Or, you can choose the MHE logo package. Pro triathlete proven and endorsed, use the code MHE25 to get that 25% discount. Go to www.riplaces.com for more information, or go to the MHE Sponsor Discounts page by going to www.milehighendurance.com, or directly to https://www.riplaces.com/collections/mile-high-endurance     Video of the Week: Sarah Crowley Chapter 5 : Hot or Not Race Prep         Upcoming Interviews: Olympic triathlete, 70.3 World Champ and PhD Joanna Zeiger to follow up on her study of adult athletes and CBD and THC usage. This is going to be a live interview at Launch Espresso on Saturday, December. Chris Helwick, a Colorado athlete making a comeback to his professional career as a decathlete (after a 6 year retirement) to make a third and final attempt at qualifying for the 2020 Olympics. Closing: Please support our affiliate brands that support the show and help you get faster! See the https://milehighendurancepodcast.com/sponsors page. Be sure to follow us on social media including @303endurance and @milehighendurancepodcast. Stay tuned, train informed, and enjoy the endurance journey!

Our guest this week is Marcus Smith from InnerFight. In the name InnerFight sounds familiar, it should. We had his coaching partner Tom Walker on the show back in August to talk about their Run Strong program. Check out episode #189 to hear the interview with Tom. Marcus Smith is going to sharing his inspirational story from the documentary "Fighting For Every Breath". As you will hear, Marcus was preparing for an epic ultra bike challenge when he was struck by a truck on February 10, 2018. He was thrown into a wall at 54 kph (33.5 mph), Injured, unable to move, bleeding from the mouth, a collapsed lung, and literally fighting for every breath. From the peak of endurance fitness to fighting for his life in an instant. The story is about how he held on and fought his way back from immobilizing and near-fatal injuries. He found the mental strength to find reasons to celebrate the smallest of victories. Thanks to last week's guest coach and author Marc Bloom about the book Amazing Racers, the story of America's greatest running team and their revolutionary coach, Bill Aris.   Sponsor - iKOR Labs: Today's show is supported by iKOR Labs. iKOR is a clean, natural source of recovery enhancing CBD that protects your body from the stresses of training, improves recovery from intense efforts and helps you maintain a positive mental state. The all-new iKOR Recovery Shot™ is the most complete recovery product yet. A formulation of tart cherry, liposomally encapsulated full spectrum hemp extract, hyaluronic acid, beet juice, raspberry juice, turmeric root, ginger root helps to quickly lessen the effects of inflammation and oxidative stress from intense athletic activity. Save 20% by using the code "mhe2020" at checkout. Go to www.ikorlabs.com for more details.   Announcements: Our sponsors have great Black Friday sales going on right now. UCAN is having it's biggest sale of the year! UCAN delivers steady, long-lasting energy to help you finish stronger. Try the nutrition fueling world-class triathlete Tim O'Donnell and thousands of age group triathletes to personal bests. Save 30% + Free Shipping on all UCAN products with code MHE Go to MileHighEndurancePodcast.com, click on the "subscribe" button, and you will get the newsletter with show notes and all the links and articles sent to you automatically every week. If you love the show, please consider making a donation of any amount by clicking the PayPal donate button at the bottom of the Podcast page.   Sponsor - Halo Neuro: Our interview is sponsored by Halo Neuroscience. The Halo Sport from Halo Neuroscience will help you learn the technique and form to get faster. 20 minutes of neural priming with the Halo Headset gives you an hour of neural plasticity to work and lock in the muscle movement that leads to strength, power and endurance. Use the code "MHE" at checkout to save an additional $20. Interview Introduction: Marcus Smith was at the peak of endurance fitness training in the mountains outside of Oman. He was hit by a truck, bounced off a wall at 33.5 mph left fighting for every breath. He held on and fought his way back from immobilizing and near-fatal injuries. He is about to share the mental strength he brought to this enormous to find reasons to celebrate the smallest of victories. You put all of those small victories together and build on your progress, you can achieve anything…and I do mean anything. Wait until you hear what this guy did at 90 days from his accident, at 120 days and throughout that first 12 months. Let's get into the interview with Marcus Smith.   Sponsor - Riplaces: Our post interview discussion is sponsored by Riplaces. Riplaces are an elastic lace system that integrates a bungee loop with a plastic core to connect the loop in each eyelet of your running shoe. The bungees come in 5 sizes to achieve custom tension for the perfect fit. The bungees and the cores come in a variety of colors and styles to help you personalize your set. Or, you can choose the MHE logo package. Pro triathlete proven and endorsed, use the code MHE25 to get that 25% discount. Go to www.riplaces.com for more information   What's New in the 303: I've been meaning to introduce Marcus Smith and Triny Willerton   WORLD RECORD SPIN CLASS On December 1-2, 2019, 20-25 riders will attempt to break the World Record for the longest static cycling class in history. Combined, we will ride mileage equivalent to biking from NYC to LA… and back. Presented by TheCyclist-Lawyer.com and Breaking History TV, hosted by CycleBar, and benefitting PeopleForBikes… this 28-hour nonstop cycling record attempt will test riders’ limits, mental and physical strength, and stretch even the hardest endurance athlete — but it’s all for an AMAZING organization… Our goal: $100,000 raised for PeopleForBikes. Let’s make cycling safer for everyone!!   From <https://303cycling.com/cycling-world-record-peopleforbikes-cyclist-lawyer-7000-miles-in-28-hours/>     IRONMAN ARIZONA .32 mile from water exit to the transition area Lauren Brandon first out of the water with Sarah Crowley and Meredith Kessler right behind her Parked at mile 9 of the run and got pics of Sarah Crowley, Heather Jackson, Meredith Kessler (who by the way looked great) and had just passed Lauren Brandon     About Nike Southwest Regionals Added the photos to an album on the MHE Facebook page, Instagram 61 athletes and at least that many parents Schedule Thursday PM shakeout run Friday AM shakeout Friday PM course walk and signed up for the citizens race on the NXR course Saturday AM, my race was at 8am   I packed the orange flavored Performance Energy and some UCAN bars. It was a great easy to travel with nutrition. Sipping on the Performance Energy drink does satisfy your hunger. The morning of the race, I had a bagel with peanut butter, coffee, water and UCAN orange. I have to say that I am loving UCAN. It is so good on my stomach. If you want to try it for yourself, check out the starter pack link in the show notes. https://www.generationucan.com/product/ucan-tri-starter-pack/     Endurance News: RED BULL - The Worlds 10 Toughest Ultra Endurance Cycling Events: Ultra-distance cycling is a growing trend among cyclists as more and more amateurs look to emulate the pros by going further and harder than ever before. Throw in the growing gravel and adventure bike market and people are now crossing continents against the clock with just their bike and some essentials in tow. Not all events are created equal though, so we’ve rounded up the toughest in the world. Whether it’s a 300km-plus one-day epic around Wales or a battle against terrible terrain in Kyrgyzstan, you should only sign up to these races if you dare. https://www.redbull.com/us-en/worlds-toughest-endurance-cycling-events   PROJECT ICEMAN Project Iceman is the documentary of the first ever, World Record breaking Ironman triathlon in Antarctica in February 2020, the Iceman, to show that limitations are perceptions. The purpose is to inspire other people to dare pursue their biggest dreams. Anders Hofman's goal to help prevent mental illness. Despite progress throughout the world, there are still some alarming trends. Mental health problems are one of the main causes of the overall disease burden worldwide, while 1 of 5 adults in the U.S. (43.8m) experience mental illness every year. Instead of only focusing on the treatment of these diseases, we want to shift focus towards preventing them through developing stronger mental resilience, which we are all capable of. We just need the tools, the support and the hope. This is what we aspire to give with the Iceman Community. https://www.projecticeman.com/     Sponsor - Riplaces: Our post interview discussion is sponsored by Riplaces. Riplaces are an elastic lace system that integrates a bungee loop with a plastic core to connect the loop in each eyelet of your running shoe. The bungees come in 5 sizes to achieve custom tension for the perfect fit. The bungees and the cores come in a variety of colors and styles to help you personalize your set. Or, you can choose the MHE logo package. Pro triathlete proven and endorsed, use the code MHE25 to get that 25% discount. Go to www.riplaces.com for more information, or go to the MHE Sponsor Discounts page by going to www.milehighendurance.com, or directly to https://www.riplaces.com/collections/mile-high-endurance     Video of the Week: Fight For Every Breath         Upcoming Interviews:   Olympic triathlete, 70.3 World Champ and PhD Joanna Zeiger to follow up on her study of adult athletes and CBD and THC usage. This is going to be a live interview at Launch Espresso on Saturday, December. Chris Helwick, a Colorado athlete making a comeback to his professional career as a decathlete (after a 6 year retirement) to make a third and final attempt at qualifying for the 2020 Olympics. Closing: Please support our affiliate brands that support the show and help you get faster! See the https://milehighendurancepodcast.com/sponsors page. Be sure to follow us on social media including @303endurance and @milehighendurancepodcast. Stay tuned, train informed, and enjoy the endurance journey!

This week is our Amazing Racers episode. We are going to be talking to coach and author Marc Bloom about the book Amazing Racers, the story of America's greatest running team and their revolutionary coach, Bill Aris of the Fayetteville-Manlius high school cross country team. We timed the interview to correspond with my annual NXR trip to Phoenix. My daughter is racing in the regional XC meet and I'm in the XC state of mind. Thanks to last week's guest, Matt Bach, Director of UCAN Triathlon who talked about how he cracked the nutrition code and why he now works for UCAN. Sponsor - iKOR Labs: Today's show is supported by iKOR Labs. iKOR is a clean, natural source of recovery enhancing CBD that protects your body from the stresses of training, improves recovery from intense efforts and helps you maintain a positive mental state. The all-new iKOR Recovery Shot™ is the most complete recovery product yet. A formulation of tart cherry, liposomally encapsulated full spectrum hemp extract, hyaluronic acid, beet juice, raspberry juice, turmeric root, ginger root helps to quickly lessen the effects of inflammation and oxidative stress from intense athletic activity. Save 20% by using the code "mhe2020" at checkout. Go to www.ikorlabs.com for more details.   Announcements: Go to MileHighEndurancePodcast.com, click on the "subscribe" button, and you will get the newsletter with show notes and all the links and articles sent to you automatically every week. If you love the show, please consider making a donation of any amount by clicking the PayPal donate button at the bottom of the Podcast page.   In Today's Show: Feature interview What's New in the 303 Endurance News Video of the week Upcoming Interviews Sponsor - Halo Neuro: Our interview is sponsored by Halo Neuroscience. The Halo Sport from Halo Neuroscience will help you learn the technique and form to get faster. 20 minutes of neural priming with the Halo Headset gives you an hour of neural plasticity to work and lock in the muscle movement that leads to strength, power and endurance. Use the code "MHE" at checkout to save an additional $20. Interview Introduction: We have award-winning track and field journalist Marc Bloom with us today. He is a senior writer for Runner's World magazine and the author of many books including, including Amazing Racers.  Available at Amazon. The book is about cross-country runners of Fayetteville-Manlius, or F-M, in upstate New York have dominated high school running for 15 years, sweeping boys’ and girls’ titles at the Nike Cross Nationals championships (NXN) in 2014 in an unprecedented achievement. The girls’ team, empowered by Aris’ unique, unwavering brand of gender equity, has won 11 of the last 13 NXN titles, some by margins of over 100 points. The boys’ team has the best cumulative national record of NXN podium performances   Marc's resume includes Editor and chief at The Runner Magazine 1978-87, then merged with Runners World and then re-retrieved The Harrier 1989-2011. He helped launch the first national HS Team Rankings in 1989 and first Nike Nationals competition.   Let's get into the interview with Marc Bloom.   Sponsor - Riplaces: Our post interview discussion is sponsored by Riplaces. Riplaces are an elastic lace system that integrates a bungee loop with a plastic core to connect the loop in each eyelet of your running shoe. The bungees come in 5 sizes to achieve custom tension for the perfect fit. The bungees and the cores come in a variety of colors and styles to help you personalize your set. Or, you can choose the MHE logo package. Pro triathlete proven and endorsed, use the code MHE25 to get that 25% discount. Go to www.riplaces.com for more information   Shout Out to UCAN: I'd like to throw out a complimentary plug for Generation UCAN. As I mentioned with Matt, I discovered UCAN in the preparation for my last Ironman. I'm using UCAN now and really loving it. I mix a bottle of UCAN the night before my morning workouts and then drink the bottle on the way to the pool or when warming up on the trainer. After that, I have the hydration formula for the remainder of the workout that has no fuel but has sodium. Both products taste great and I'm really like the blender bottle. If you want to try it for yourself, check out the starter pack link in the show notes. https://www.generationucan.com/product/ucan-tri-starter-pack/     What's New in the 303: World Record Spin Class     Triny Willerton       Friends DO Let Friends Race Draft-Legal Tri–What a Blast!! A couple of months ago some friends encouraged me to try our first draft-legal triathlon. I’ve been doing non-draft triathlons for nearly 15 years, and thought it was time to try something new. “First” experiences at my age are rare! I tapped into a rush of adrenaline yesterday that almost made vomit at the finish line! That’s cool!! Not the vomit part, but the tapping into that much human drive. I want more of it and I’ll be back for it next year!   From <https://303triathlon.com/friends-do-let-friends-race-draft-legal-tri-what-a-blast/>   “Perhaps this is a sign,” Teri Ward on winning another 303 contest–with Rinny surprise Of all times, during the week of the 2019 IRONMAN World Championships, Teri lost her beloved husband Chuck, after a battle with cancer. 2019 has been a tough year for Teri. She also attempted IRONMAN Boulder in June and was not able to finish. With hopes of qualifying for Kona, her summer turned upside down with the disappointing race, but much more importantly, with a turn for the worse as Chuck’s battle with melanoma cancer worsened.   When told of winning Teri said, “A couple of friends pointed out that I had won a Kona bag. What a surprise! You see, I had DNF’d at IRONMAN Boulder this year, missing a Kona slot, then my husband’s fight against cancer took a turn for the worst in August and my motivation to train was very limited and my darling husband passed the week of Kona and I haven’t been sure if I would ever train again. Perhaps this is a sign that I am meant to use his determination and strength as motivation to keep up my Kona quest.”   From <https://303triathlon.com/perhaps-this-is-a-sign-teri-ward-on-winning-another-303-contest-with-rinny-surprise/>     Endurance News: Races this weekend include Ironman Arizona and Ironman Cozumel There are tons of Coloradans racing in Arizona this Sunday. I ran into Melanie Mitchell from Poppy Sports in the village. She's here with Lori Pacheco and Maureen Kennedy. We also know TO is racing in Cozumel. The     IRONMAN Couer d’Alene Returning 2021 as part of Three City Rotation The IRONMAN Group, a Wanda Sports Group company (Nasdaq: WSG), announced today that the beautiful city of Coeur d’Alene, Idaho will once again play host to a full-distance IRONMAN® triathlon on Sunday, June 27, 2021 as part of a renewed multi-year host venue agreement. IRONMAN Coeur d’Alene will serve as the second location of the rotating IRONMAN triathlon for 2021, with the event shifting back to an IRONMAN 70.3® triathlon in 2022 and 2023. The 2020 IRONMAN 70.3 Coeur d’Alene triathlon is scheduled to take place on Sunday, June 28, 2020. From <https://303triathlon.com/ironman-couer-dalene-returning-2021-as-part-of-three-city-rotation/>       Sponsor - Riplaces: Our post interview discussion is sponsored by Riplaces. Riplaces are an elastic lace system that integrates a bungee loop with a plastic core to connect the loop in each eyelet of your running shoe. The bungees come in 5 sizes to achieve custom tension for the perfect fit. The bungees and the cores come in a variety of colors and styles to help you personalize your set. Or, you can choose the MHE logo package. Pro triathlete proven and endorsed, use the code MHE25 to get that 25% discount. Go to www.riplaces.com for more information, or go to the MHE Sponsor Discounts page by going to www.milehighendurance.com, or directly to https://www.riplaces.com/collections/mile-high-endurance     Video of the Week: Coach Bill Aris - Today Show           Stotan Creed “A Stotan is one who hardens, strengthens (and) toughens…the (mind &) body by consistent habits and regular exercises, which are consciously and irrevocably made part of the life plan of the individual, as well as consciously determining that the mind will be cultivated upon such abstractions as purity, beauty and logic. Erudition, in as complete a degree as possible shall be the lifelong aim: Truth, in relation to all aspects of life, the unending search.   From <https://stotanracing.com/stotan-code/>   NXN Highlight Video - Nike Cross Nationals 2018         Upcoming Interviews: Marcus Smith of InnerFight on the topic of how to develop mental strength and how to leverage mental strength in times of adversity. Olympic triathlete, 70.3 World Champ and PhD Joanna Zeiger to follow up on her study of adult athletes and CBD and THC usage. This is going to be a live interview at Launch Espresso on Saturday, December. Chris Helwick, a Colorado athlete making a comeback to his professional career as a decathlete (after a 6 year retirement) to make a third and final attempt at qualifying for the 2020 Olympics. Closing: Good luck to all of those racing at Regional XC meets this weekend. Good luck to those racing IMAZ and IM Cozumel. Please support our affiliate brands that support the show and help you get faster! See the https://milehighendurancepodcast.com/sponsors page. Be sure to follow us on social media including @303endurance, Facebook @milehighendurancepodcast, Twitter @milehighpodcast, Instagram @tripodcasterrich and on YouTube @303TV Stay tuned, train informed, and enjoy the endurance journey!

Last week at the conclusion of the awesome interview with TO, we mentioned we would have Matt Bach, Director of UCAN Triathlon join us to talk about how he "Matt" overcame his own nutrition demons and reaching pro-like performances. Of course, thanks to last week's guest Tim O'Donnell for joining us to talk about his record breaking performance at Kona this year. TO - good luck in Cozumel next week! Announcements: Go to MileHighEndurancePodcast.com, click on the "subscribe" button, and you will get the newsletter with show notes and all the links and articles sent to you automatically every week. If you love the show, please consider making a donation of any amount by clicking the PayPal donate button at the bottom of the Podcast page. Sponsor - iKOR Labs: Today's show is supported by iKOR Labs. iKOR is a clean, natural source of recovery enhancing CBD that protects your body from the stresses of training, improves recovery from intense efforts and helps you maintain a positive mental state. The all-new iKOR Recovery Shot™ is the most complete recovery product yet. A formulation of tart cherry, liposomally encapsulated full spectrum hemp extract, hyaluronic acid, beet juice, raspberry juice, turmeric root, ginger root helps to quickly lessen the effects of inflammation and oxidative stress from intense athletic activity. Save 20% by using the code "mhe2020" at checkout. Go to www.ikorlabs.com for more details.   In Today's Show: Feature interview What's New in the 303 Endurance News Video of the week Upcoming Interviews Sponsor - Halo Neuro: Our interview is sponsored by Halo Neuroscience. The Halo Sport from Halo Neuroscience will help you learn the technique and form to get faster. 20 minutes of neural priming with the Halo Headset gives you an hour of neural plasticity to work and lock in the muscle movement that leads to strength, power and endurance. Use the code "MHE" at checkout to save an additional $20. Interview Introduction: Matt Bach began his endurance journey starting with doing his first triathlon with his wife in 2010 starting a 5 year journey to qualify for Kona in 2015. In that five years, he learned a ton of lesson about nutrition and how to fuel for an iron-distance effort.   Shout Out to UCAN: I'd like to throw out a complimentary plug for Generation UCAN. As I mentioned with Matt, I discovered UCAN in the preparation for my last Ironman. I'm using UCAN now and really loving it. I mix a bottle of UCAN the night before my morning workouts and then drink the bottle on the way to the pool or when warming up on the trainer. After that, I have the hydration formula for the remainder of the workout that has no fuel but has sodium. Both products taste great and I'm really like the blender bottle. If you want to try it for yourself, check out the starter pack link in the show notes. https://www.generationucan.com/product/ucan-tri-starter-pack/   What's New in the 303: On December 1-2, 2019, 20-25 riders will attempt to break the World Record for the longest static cycling class in history. Combined, we will ride mileage equivalent to biking from NYC to LA… and back. Presented by TheCyclist-Lawyer.com and Breaking History TV, hosted by CycleBar, and benefitting PeopleForBikes… this 28-hour nonstop cycling record attempt will test riders’ limits, mental and physical strength, and stretch even the hardest endurance athlete — but it’s all for an AMAZING organization… Our goal: $100,000 raised for PeopleForBikes. Let’s make cycling safer for everyone!! From <https://303cycling.com/cycling-world-record-peopleforbikes-cyclist-lawyer-7000-miles-in-28-hours/>   Endurance News: Nick Butter 30, has become the first person to complete a marathon in all 196 countries recognized by the United Nations, finishing his challenge in Greece on Sunday. Butter has so far raised over £65,000 ($83,000) for charity Prostate Cancer UK as a result of his record-breaking odyssey, which began on January 6, 2018. Butter, a former banker who hails from Dorset in the south of England, ran his first marathon at the age of 11. Later, he competed at a high level while keeping up an office job, but eventually decided to become a full-time runner. The idea for his 196-country challenge came when Butter met a man at a race in the Sahara desert who had been diagnosed with terminal prostate cancer. Kevin Webber imparted a powerful message that inspired Butter to raise money for Prostate Cancer UK and, when he realized that nobody had ever run a marathon in every country in the world, he set off to become the first person to do so. "You've got to value your time, you cannot just assume that you're going to get to retirement and live this life, you've got to go and do what you want now," Butter told CNN. From <https://www.cnn.com/travel/article/marathon-runner-every-country-scli-intl-gbr/index.html>   Sponsor - Riplaces: Our post interview discussion is sponsored by Riplaces. Riplaces are an elastic lace system that integrates a bungee loop with a plastic core to connect the loop in each eyelet of your running shoe. The bungees come in 5 sizes to achieve custom tension for the perfect fit. The bungees and the cores come in a variety of colors and styles to help you personalize your set. Or, you can choose the MHE logo package. Pro triathlete proven and endorsed, use the code MHE25 to get that 25% discount. Go to www.riplaces.com for more information, or go to the MHE Sponsor Discounts page by going to www.milehighendurance.com, or directly to https://www.riplaces.com/collections/mile-high-endurance   Video of the Week: UCAN Podcast with Matt Bach and Tim O'Donnell Kona Recap with Pro Triathlete Tim O'Donnell, 2nd Place Finisher at the IRONMAN World Championship   Upcoming Interviews: Marc Bloom the author of Amazing Racers the story of America's greatest running team and their revolutionary coach, Bill Aris of the Fayetteville-Manlius. Marcus Smith of InnerFight on the topic of how to develop mental strength and how to leverage mental strength in time of adversity. Olympic triathlete, 70.3 World Champ and PhD Joanna Zeiger to follow up on her study of adult athletes and CBD and THC usage. This is going to be a live interview at Launch Espresso on Saturday, December . Closing: Please support our affiliate brands that support the show and help you get faster! See the https://milehighendurancepodcast.com/sponsors page. Be sure to follow us on social media including @303endurance, Facebook @milehighendurancepodcast, Twitter @milehighpodcast, Instagram @tripodcasterrich and on YouTube @303TV Stay tuned, train informed, and enjoy the endurance journey!

This week we have the fastest American in Kona EVER! Mr. Timothy O'Donnell is joining us to talk about the injuries leading up to Kona, the rehab and training, the race, the result and more. Announcements: Go to MileHighEndurancePodcast.com, click on the "subscribe" button, and you will get the newsletter with show notes and all the links and articles sent to you automatically every week. If you love the show, please consider making a donation of any amount by clicking the PayPal donate button at the bottom of the Podcast page. Sponsor - iKOR Labs: Today's show is supported by iKOR Labs. iKOR is a clean, natural source of recovery enhancing CBD that protects your body from the stresses of training, improves recovery from intense efforts and helps you maintain a positive mental state. The all-new iKOR Recovery Shot™ is the most complete recovery product yet. A formulation of tart cherry, vapor-distilled and liposomally encapsulated full spectrum hemp extract, hyaluronic acid, beet juice, raspberry juice, turmeric root, ginger root helps to quickly lessen the effects of inflammation and oxidative stress from intense athletic activity. Save 20% by using the code "mhe2020" at checkout. Go to www.ikorlabs.com for more details.   In Today's Show: Feature interview What's New in the 303 Endurance News Video of the week Upcoming Interviews Sponsor - Halo Neuro: Our interview is sponsored by Halo Neuroscience. The Halo Sport from Halo Neuroscience will help you learn the technique and form to get faster. 20 minutes of neural priming with the Halo Headset gives you an hour of neural plasticity to work and lock in the muscle movement that leads to strength, power and endurance. Use the code "MHE" at checkout to save an additional $20. Interview Introduction: Timothy O’Donnell is one of the world’s most successful and experienced American long-course triathletes. !7:59:41 in Kona this year and the fastest American ever on that course. Let's get into the interview with TO.   Sponsor - Riplaces: Our post interview discussion is sponsored by Riplaces. Riplaces are an elastic lace system that integrates a bungee loop with a plastic core to connect the loop in each eyelet of your running shoe. The bungees come in 5 sizes to achieve custom tension for the perfect fit. The bungees and the cores come in a variety of colors and styles to help you personalize your set. Or, you can choose the MHE logo package. Pro triathlete proven and endorsed, use the code MHE25 to get that 25% discount. Go to www.riplaces.com for more information, or go to the MHE Sponsor Discounts page by going to www.milehighendurance.com, or directly to https://www.riplaces.com/collections/mile-high-endurance About the interview: Inspired to aqua jog Ucan starter pack has TO's Kona photos in the packaging - https://www.generationucan.com/product/ucan-tri-starter-pack/     What's New in the 303: The USA Triathlon Foundation today announced it is accepting applications for the second annual USA Triathlon Foundation Ambassador Team Powered by Newton Running. Team members are charged with raising awareness for the mission of the USA Triathlon Foundation and encouraging participation in their local communities, all while serving as brand representatives for Newton Running. The application window runs from Nov. 4-Nov. 22.   From <https://303triathlon.com/usa-triathlon-foundation-now-accepting-applications-for-2020-ambassador-team-powered-by-newton-running/>   Off the beaten mainstream path of traditional triathlons, Boulder’s Laura Knoblach set a world record at the Todo Triatlon (sp), in Leon, Mexico. In this Double Deca Continuous race, competitors complete a 48-mile swim, 2,240-mile bike, and a 524-mile run. Basically they do 20 full-distance IRONMAN races in 28 days. It took Laura 633:41:39 to finish.   From <https://303triathlon.com/from-mexico-to-florida-coloradans-shine-record-set-in-mexico-6334139-to-finish/>       Endurance News: A federal safety board issued a surprise recommendation for mandatory bike helmet laws in all 50 states — unanimously approving a last-minute resolution that had not been recommended by the board’s own staff. The National Transportation Safety Board voted 3-0 to recommend helmet laws even as staff members reminded panelists that such laws may reduce overall cycling, and lead to the “unintended consequence” of more road fatalities because fewer cyclists will mean less pressure on local officials to build the kind of protected infrastructure that is proven to improve cyclist safety.   From <https://303cycling.com/surprise-federal-panel-seeks-mandatory-helmet-laws/>     Last week, events company AEG announced that the Amgen Tour of California, the last remaining UCI World Tour race that’s brought some of the world’s most talented riders to the U.S. for the past 14 years, would be put “on hiatus.” In a statement announcing the cancellation, AEG did not detail any specific reasons for it, but suggested that the ATOC would not be coming back until they figure out the biggest barrier to bike racing here in the United States: money. “This has been a very difficult decision to make, but the business fundamentals of the Amgen Tour of California have changed since we launched the race 14 years ago,” Kristin Klein, president of the Amgen Tour of California and executive vice president of AEG Sports said in a statement. “This new reality has forced us to re-evaluate our options, and we are actively assessing every aspect of our event to determine if there is a business model that will allow us to successfully relaunch the race in 2021.”   From <https://www.bicycling.com/news/a29687094/tour-of-california-cancellation-changes-american-bike-racing/>     At 17, Mary Cain was already a record-breaking phenom: the fastest girl in a generation, and the youngest American track and field athlete to make a World Championships team. In 2013, she was signed by the best track team in the world, Nike’s Oregon Project, run by its star coach Alberto Salazar. Then everything collapsed. Her fall was just as spectacular as her rise, and she shares. Instead of becoming a symbol of girls’ unlimited potential in sports, Cain became yet another standout young athlete who got beaten down by a win-at-all-costs culture. Girls like Cain become damaged goods and fade away. We rarely hear what happened to them. We move on.   From <https://www.nytimes.com/2019/11/07/opinion/nike-running-mary-cain.html>       Video of the Week: Black cat on the MNF Football fans cheer for black cat running across field mid-game - (Giants vs Cowboys) https://www.youtube.com/watch?v=hkCsNhnhbg0   Water Running Deep water 1- How To Do Pool Running With Jeff Galloway 2- How to Deep Water Run   Equipment https://www.swimoutlet.com/p/aquajogger-active-pack-2347/?&color=210&utm_source=google&utm_medium=cpc&utm_campaign=google-shopping&campaignid=1670001492&adgroupid=64109935385&keyword=&matchtype=&targetid=aud-401997508960:pla-438278789745&device=c&creativeid=323089748382&adposition=1o4&gclid=Cj0KCQiAno_uBRC1ARIsAB496IW1nhQABb7MeFAeNkKmudl1vmjgcQxkhCu5duULd0iOQYxyHw-1rhEaAoWjEALw_wcB           Upcoming Interviews: UCAN Director of Triathlon business, Matt Bach, gave us a little education on fueling and hydrating at iron-distance.   in Kona first at the Fat Adapted Athlete seminar where he gave a presentation and then we met again at the Evening with Champions with Dave Scott and Mark Allen. Marcus Smith of InnerFight on the topic of how to develop mental strength and how to leverage mental strength in time of adversity. Marc Bloom the author of Amazing Racers the story of America's greatest running team and their revolutionary coach, Bill Aris of the Fayetteville-Manlius. Closing: Please support our affiliate brands that support the show and help you get faster! See the https://milehighendurancepodcast.com/sponsors page. Be sure to follow us on social media including @303endurance, Facebook @milehighendurancepodcast, Twitter @milehighpodcast, Instagram @tripodcasterrich and on YouTube @303TV Stay tuned, train informed, and enjoy the endurance journey!