Grit2Greatness Endurance

In Episode #522 of the Grit2Greatness Endurance Podcast, we tackle one of the most common athlete questions: How do I know if I'm overtraining or undertraining? Coaches Rich, April, and Lauren break down the science, signs, and strategies to find your sweet spot for optimal performance. Plus, we share exciting announcements, the G2G Workout of the Week: Sleep, and a reflective Fun Segment: The Rearview & The Road Ahead. Sponsored by Vespa Power Endurance and TriDot Training, this episode is packed with insights to help you train smarter and race stronger. #Grit2Greatness #CoachingTips #Ask A Coach #TriathlonCoach #TriathlonPodcast #303Endurance #TriDot #EnduranceAthlete #SwimBikeRun #GetGritty #TriathlonTraining #CyclingLife #RunningCommunity Website - Grit2Greatness Endurance Coaching [https://grit2greatnessendurance.com/] Facebook - @grit2greatnessendurance Instagram - @grit2greatness_endurance Get Started with Grit2Greatness -Getting Started with Grit2Greatness - Google Forms Coach Contact Info: April.spilde@tridot.com TriDot Signup - https://app.tridot.com/onboard/sign-up/aprilspilde RunDot Signup - https://app.rundot.com/onboard/sign-up/aprilspilde Coach Lauren Brown Lauren.brown@tridot.com TriDot Signup - https://app.tridot.com/onboard/sign-up/laurenbrown RunDot Signup - https://app.rundot.com/onboard/sign-up/laurenbrown Coach Rich Soares Rich.soares@tridot.com Rich Soares Coaching TriDot Signup - https://app.tridot.com/onboard/sign-up/richsoares RunDot Signup - https://app.rundot.com/onboard/sign-up/richsoares Get Gritty Sponsor: Vespa Power Vespa Power Endurance helps you tap into steady, clean energy—so you stay strong, focused, and in the zone longer. Vespa is not fuel, but a metabolic catalyst that shifts your body to use more fat and less glycogen as your fuel source. Vespa comes in CV-25, Junior and Concentrate. Less sugar. Higher performance. Faster recovery. Home of Vespa Power Products | Optimizing Your Fat Metabolism Use discount code - 303endurance20

In this episode of the Grit2Greatness Endurance Podcast, we dive into Ask A Coach: How winter sports can boost your triathlon training during the off-season. From cross-country skiing to fat biking, learn how to maintain fitness and build strength when the temps drop. Plus, we share announcements about the upcoming G2G Community Meeting, Training Camp, and TriDot Pool School, along with our Workout of the Week: Power Builders, and wrap up with a fun Holiday Gift Exchange segment. Sponsored by Vespa Power Endurance and TriDot Training—helping you train smarter and race stronger. #Grit2Greatness #CoachingTips #Ask A Coach #TriathlonCoach #TriathlonPodcast #303Endurance #TriDot #EnduranceAthlete #SwimBikeRun #GetGritty #TriathlonTraining #CyclingLife #RunningCommunity Website - Grit2Greatness Endurance Coaching Facebook - @grit2greatnessendurance Instagram - @grit2greatness_endurance Get Started with Grit2Greatness -Getting Started with Grit2Greatness - Google Forms Coach Contact Info: April.spilde@tridot.com TriDot Signup - https://app.tridot.com/onboard/sign-up/aprilspilde RunDot Signup - https://app.rundot.com/onboard/sign-up/aprilspilde Coach Lauren Brown Lauren.brown@tridot.com TriDot Signup - https://app.tridot.com/onboard/sign-up/laurenbrown RunDot Signup - https://app.rundot.com/onboard/sign-up/laurenbrown Coach Rich Soares Rich.soares@tridot.com Rich Soares Coaching TriDot Signup - https://app.tridot.com/onboard/sign-up/richsoares RunDot Signup - https://app.rundot.com/onboard/sign-up/richsoares Get Gritty Sponsor: Vespa Power Vespa Power Endurance helps you tap into steady, clean energy—so you stay strong, focused, and in the zone longer. Vespa is not fuel, but a metabolic catalyst that shifts your body to use more fat and less glycogen as your fuel source. Vespa comes in CV-25, Junior and Concentrate. Less sugar. Higher performance. Faster recovery. Home of Vespa Power Products | Optimizing Your Fat Metabolism Use discount code - 303endurance20

In this festive episode of the Grit2Greatness Endurance Podcast, we unwrap holiday cheer with our Tri-Ho-Ho-Ho fun segment, dive into Ask A Coach to decode your RunDOT improvements, and share the G2G Workout of the Week featuring descending intervals for mental and physical strength. Plus, we've got announcements on TriDot Pool School and Grit2Greatness Velocity Cycling subscriptions. Sponsored by Vespa Power Endurance and TriDot Training, helping you train smarter and race stronger. #Grit2Greatness #CoachingTips #Ask A Coach #TriathlonCoach #TriathlonPodcast #303Endurance #TriDot #EnduranceAthlete #SwimBikeRun #GetGritty #TriathlonTraining #CyclingLife #RunningCommunity Website - Grit2Greatness Endurance Coaching [https://grit2greatnessendurance.com/] Facebook - @grit2greatnessendurance Instagram - @grit2greatness_endurance TriDot Pool School CS 2/28-3/1 - TPS @ Colorado Springs CO- February 28-March1-Pool School [https://www.tridotpoolschool.com/component/eventbooking/pool-school/tridot-pool-school-20250726-844-986-401-167-857-719/113?Itemid=762] Average improvement for the last two pool schools in Colorado Springs was 15% and this was after 2 days of swimming at altitude with a lot of out-of-state visitors! Grit2Greatness Strava Club -  Club | Grit2Greatness Endurance on Strava [https://www.strava.com/clubs/1846682] Vespa Power Endurance helps you tap into steady, clean energy—so you stay strong, focused, and in the zone longer. Vespa is not fuel, but a metabolic catalyst that shifts your body to use more fat and less glycogen as your fuel source. Vespa comes in CV-25, Junior and Concentrate. Less sugar. Higher performance. Faster recovery. Home of Vespa Power Products | Optimizing Your Fat Metabolism [https://vespapower.com/] Use discount code - 303endurance20 Code: g2gvespa15

This week on the Grit2Greatness Endurance Podcast, we dive deep into swimming with Casey Arendt of Snake & Pig goggles. From childhood lanes to open-water adventures and a 10K swim, Casey shares insights that will make waves in your training. Plus, we announce our 2026 Grit2Greatness Ambassador Team, explore why protein is the unsung hero in endurance workouts, and wrap up with a fun "Not My Job" Snake & Pig trivia segment. Sponsored by Vespa Power Endurance and TriDot Training. Stay gritty, train smart, and keep chasing greatness. We'll see you next week! #Grit2Greatness #CoachingTips #Ask A Coach #TriathlonCoach #TriathlonPodcast #303Endurance #TriDot #EnduranceAthlete #SwimBikeRun #GetGritty #TriathlonTraining #CyclingLife #RunningCommunity Website - Grit2Greatness Endurance Coaching [https://grit2greatnessendurance.com/] Facebook - @grit2greatnessendurance Instagram - @grit2greatness_endurance Get Started with Grit2Greatness -Getting Started with Grit2Greatness - Google Forms [https://docs.google.com/forms/d/1ID3eHh_9lieVVsjVaMddXlKZd64lySPZTsGW3EIyJNE/edit] Get Gritty Sponsor: Vespa Power Vespa Power Endurance helps you tap into steady, clean energy—so you stay strong, focused, and in the zone longer. Vespa is not fuel, but a metabolic catalyst that shifts your body to use more fat and less glycogen as your fuel source. Vespa comes in CV-25, Junior and Concentrate. Less sugar. Higher performance. Faster recovery. Home of Vespa Power Products | Optimizing Your Fat Metabolism [https://vespapower.com/] Use discount code - 303endurance20 TriDot Pool School CS 2/28-3/1 Link - TPS @ Colorado Springs CO- February 28-March1-Pool School [https://www.tridotpoolschool.com/component/eventbooking/pool-school/tridot-pool-school-20250726-844-986-401-167-857-719/113?Itemid=762] Average improvement for the last two pool schools in Colorado Springs was 15% and this was after 2 days of swimming at altitude with a lot of out-of-state visitors! Grit2Greatness Webinar - Greatness Is a Habit: How to Build Yours in 2026 December 16 at 6pm MT / 8pm ET  - https://us06web.zoom.us/j/83084039210 [https://us06web.zoom.us/j/88236680492?jst=5] Grit2Greatness Strava Club - Join Us!   - Club | Grit2Greatness Endurance on Strava [https://www.strava.com/clubs/1846682]

In Episode #518 of the Grit2Greatness Endurance Podcast, we dive into Ask A Coach: Train S.M.A.R.T., where we break down how to set process, skill, and outcome goals that align with your periodized training plan. Plus, we share announcements like TriDot Pool School, Grit2Greatness Ambassador applications, and our upcoming webinar. Don't miss the G2G Workout of the Week: Building 100s and a festive Fun Segment: Our Favorite Things. Sponsored by Vespa Power and Grit2Greatness Endurance Coaching—your partners for smarter training and optimized performance. TriDot Pool School CS 2/28-3/1 Link - TPS @ Colorado Springs CO- February 28-March1-Pool School [https://www.tridotpoolschool.com/component/eventbooking/pool-school/tridot-pool-school-20250726-844-986-401-167-857-719/113?Itemid=762] Average improvement for the last two pool schools in Colorado Springs was 15% and this was after 2 days of swimming at altitude with a lot of out-of-state visitors! 2026 Ambassador Applications Grit2Greatness is accepting applications for our 2026 Ambassador program. Apply here - https://forms.gle/mQjPbyzjAmmBhM6m9 Grit2Greatness Webinar - Greatness Is a Habit: How to Build Yours in 2026, December 16 at 6pm MT / 8pm ET  LInk - https://us06web.zoom.us/j/83084039210 [https://us06web.zoom.us/j/88236680492?jst=5] Grit2Greatness Strava Club - Join Us!  - Club | Grit2Greatness Endurance on Strava [https://www.strava.com/clubs/1846682] Show Sponsor: Vespa Power Vespa Power Endurance helps you tap into steady, clean energy—so you stay strong, focused, and in the zone longer. Vespa is not fuel, but a metabolic catalyst that shifts your body to use more fat and less glycogen as your fuel source. Vespa comes in CV-25, Junior and Concentrate. Less sugar. Higher performance. Faster recovery. Home of Vespa Power Products | Optimizing Your Fat Metabolism [https://vespapower.com/] Use discount code - 303endurance20

In this Thanksgiving weekend episode, we dive into how to pace your best marathon, explore the Get Gritty Tip: Rewrite the Code for upgrading your mental game, and share the Workout of the Week: CARs for Mobility to keep your joints healthy. Plus, don't miss our fun segment, The Leftovers Gauntlet, where triathlon meets holiday chaos! Sponsored by Grit2Greatness Endurance Coaching and Vespa Power—helping you train smarter and fuel better. TriDot Pool School CS 2/28-3/1 Link - TPS @ Colorado Springs CO- February 28-March1-Pool School [https://www.tridotpoolschool.com/component/eventbooking/pool-school/tridot-pool-school-20250726-844-986-401-167-857-719/113?Itemid=762] 2026 Ambassador Applications Grit2Greatness is accepting applications for our 2026 Ambassador program. Apply here - https://forms.gle/mQjPbyzjAmmBhM6m9 Grit2Greatness Community Meeting December 2 at 6pm MT / 8pm ET LInk - https://us06web.zoom.us/j/88236680492?jst=5 Grit2Greatness Webinar - Greatness Is a Habit: How to Build Yours in 2026 December 16 at 6pm MT / 8pm ET LInk - https://us06web.zoom.us/j/83084039210 [https://us06web.zoom.us/j/88236680492?jst=5] Grit2Greatness Strava Club - Join Us! Live Now! LInk - Club | Grit2Greatness Endurance on Strava [https://www.strava.com/clubs/1846682] Grit2Greatness Velocity Cycling Subscriptions! We're thrilled to announce the launch of our G2G Velocity Studio—your new home for cycling workouts and skill instruction. Velocity isn't just about riding indoors; it's about elevating your performance with cutting-edge training and expert coaching. Here's what you can expect: Rebranding 303 to Grit2Greatness Endurance Podcast New Video Podcast on YouTube Channel - Grit2Greatness Endurance - YouTube [https://www.youtube.com/@Grit2GreatnessEndurance-Video] Apple Podcast - https://podcasts.apple.com/us/podcast/grit2greatness-endurance/id1508563057 Ask A Coach Sponsor: G2G Endurance Hey team, let's talk about smart training. Grit2Greatness Endurance Coaching has teamed up with Predictive Fitness to help you train with precision, purpose, and progress. From effortless onboarding to personalized plans and deep-dive analytics—you'll know exactly how to improve. Try it FREE, then keep building for $14.99/month. Check out the sign-up links in the show notes and start your smarter training journey today! Website - Grit2Greatness Endurance Coaching [https://grit2greatnessendurance.com/] Facebook - @grit2greatnessendurance Instagram - @grit2greatness_endurance Home of Vespa Power Products | Optimizing Your Fat Metabolism [https://vespapower.com/] Use discount code - 303endurance20 #Grit2GreatnessEndurance #Grit2Greatness #CoachingTips #AskACoach #TriathlonCoach #TriathlonPodcast #303Endurance #TriDot #EnduranceAthlete #SwimBikeRun #GetGritty #TriathlonTraining #CyclingLife #RunningCommunity #TheUnforgivingHours

In Episode #516 of the 303 Endurance Podcast, we dive into the surprising power of gratitude and how it can transform your training, racing, and recovery. From practical tips to mental strategies, we'll show you why giving thanks is more than a feel-good idea—it's a performance enhancer. Plus, we've got announcements, our Ask A Coach segment on incorporating gratitude, the Get Gritty Tip for using gratitude in tough moments, the TriDot Workout of the Week, and a fun Turkey Trot Takedown! Show Sponsor: Vespa Power – optimizing your fat metabolism for higher performance and faster recovery. Less sugar. Higher performance. Faster recovery. Home of Vespa Power Products | Optimizing Your Fat Metabolism [https://vespapower.com/] Use discount code - 303endurance20 Ask A Coach Sponsor: Grit2Greatness Endurance Coaching – your path to smarter training and better results. Website - Grit2Greatness Endurance Coaching [https://grit2greatnessendurance.com/] Facebook - @grit2greatnessendurance [https://www.facebook.com/profile.php?id=61569442622087] Instagram - @grit2greatness_endurance [https://www.instagram.com/grit2greatness_endurance/] Grit2Greatness Ambassador Application: https://forms.gle/mQjPbyzjAmmBhM6m9 Grit2Greatness Become a Team Member: Getting Started with Grit2Greatness - Google Forms [https://docs.google.com/forms/d/1ID3eHh_9lieVVsjVaMddXlKZd64lySPZTsGW3EIyJNE/edit]

In Episode #515 of the 303Endurance Podcast, we sit down with endurance athlete and author Shannon Hogan to explore her powerful new book The Unforgiving Hours, a tribute to the grit and resilience of athletes who tackle the toughest endurance challenges. We celebrate Coach Lauren Brown and Sasha Goldsberry's epic performances at the 2025 IRONMAN 70.3 World Championship in Marbella, share a shoutout to Sarah Barr ahead of her Battlefield 12K, and break down TriDot's Workout of the Week: Power Builders. Plus, don't miss our Fun Segment—Legends of Leadman Trivia! This episode is brought to you by our Show Sponsor Vespa Power and Ask A Coach Sponsor Grit2Greatness Endurance. Feature Interview: Shannon Hogan on "The Unforgiving Hours" Shannon is an endurance athlete, journalist, and author of The Unforgiving Hours, a book that tells the stories of athletes who take on the most unforgiving test of endurance. Her own journey spans ultrarunning, long-distance cycling, and open-water swimming, giving her a unique perspective on what it means to push beyond limits. She is also an amazing human being. (https://www.instagram.com/the_unforgiving_hours/ [https://www.instagram.com/the_unforgiving_hours/] Show Sponsor: Vespa Power Vespa Power Endurance helps you tap into steady, clean energy—so you stay strong, focused, and in the zone longer. Vespa is not fuel, but a metabolic catalyst that shifts your body to use more fat and less glycogen as your fuel source. Vespa comes in CV-25, Junior and Concentrate. Less sugar. Higher performance. Faster recovery. Home of Vespa Power Products | Optimizing Your Fat Metabolism [https://vespapower.com/] Use discount code - 303endurance20 Website - Grit2Greatness Endurance Coaching [https://grit2greatnessendurance.com/] Facebook - @grit2greatnessendurance Instagram - @grit2greatness_endurance Coach April Spilde April.spilde@tridot.com TriDot Signup - https://app.tridot.com/onboard/sign-up/aprilspilde RunDot Signup - https://app.rundot.com/onboard/sign-up/aprilspilde Coach Lauren Brown Lauren.brown@tridot.com TriDot Signup - RunDot Signup - Coach Rich Soares Rich.soares@tridot.com Rich Soares Coaching [https://richsoarescoaching.com/] TriDot Signup - https://app.tridot.com/onboard/sign-up/richsoares RunDot Signup - https://app.rundot.com/onboard/sign-up/richsoares

In this trail-focused episode of the 303 Endurance Podcast, Coaches Rich Soares and April Spilde dive into training and racing tips for trail running in the Ask A Coach segment, including gear, terrain, and technique. We also spotlight the 2025 IRONMAN 70.3 World Championship in Marbella, Spain, and celebrate Coach Lauren Brown and Sasha Goldsberry racing for Grit2Greatness. April shares a powerful Get Gritty Tip on mindfulness from her USA Triathlon certification journey, and we wrap up with hill repeats in the TriDot Workout of the Week and a hilarious round of The Dirt Dash. Sponsored by Vespa Power and Grit2Greatness Endurance Coaching. Show Sponsor: Vespa Power Vespa Power Endurance helps you tap into steady, clean energy—so you stay strong, focused, and in the zone longer. Vespa is not fuel, but a metabolic catalyst that shifts your body to use more fat and less glycogen as your fuel source. Vespa comes in CV-25, Junior and Concentrate. Less sugar. Higher performance. Faster recovery. Home of Vespa Power Products | Optimizing Your Fat Metabolism [https://vespapower.com/] Use discount code - 303endurance20 Website - Grit2Greatness Endurance Coaching [https://grit2greatnessendurance.com/] Facebook - @grit2greatnessendurance Instagram - @grit2greatness_endurance Coach April Spilde April.spilde@tridot.com TriDot Signup - https://app.tridot.com/onboard/sign-up/aprilspilde RunDot Signup - https://app.rundot.com/onboard/sign-up/aprilspilde Coach Lauren Brown Lauren.brown@tridot.com TriDot Signup - RunDot Signup - Coach Rich Soares Rich.soares@tridot.com Rich Soares Coaching [https://richsoarescoaching.com/] TriDot Signup - https://app.tridot.com/onboard/sign-up/richsoares RunDot Signup - https://app.rundot.com/onboard/sign-up/richsoares Shoutouts to: @vespa_endurance @grit2greatnessendurance @tridottraining @tridottrainingsystem @303triathlon @grit2greatness_endurance #303Endurance #TriathlonPodcast #TriDot #EnduranceAthlete #SwimBikeRun #GetGritty #TriathlonTraining #CyclingLife #RunningCommunity

In Episode #513, we sit down with Kristen Keane—an active-duty Air Force member and seasoned triathlete—for a powerful conversation about grit, growth, and the unpredictable journey of endurance sport. Kristen's story, shaped by a season of transformation and guided by Coach Lauren Brown, reminds us what it means to keep showing up. We also preview the 2025 TCS New York City Marathon and IRONMAN 70.3 World Championship in Marbella, Spain, share our TriDot Workout of the Week (Sprint 50s), and play a little Trick, Treat, or Training. Sponsored by Vespa Power Endurance and Grit2Greatness Endurance Coaching.

In Episode #512 of the 303Endurance Podcast, Coaches Rich Soares, April Spilde, and Lauren Brown dive into the art of race planning and execution to help you achieve your best performance—whether your next race is weeks or months away. This week's show features insights on Ironman California and the Grit2Greatness Ambassador program, a coaching deep-dive into building your race plan with RaceX, and a Get Gritty Tip on protecting your focus and resilience. Plus, we spotlight the TriDot Workout of the Week: Race Rehearsal, and wrap things up with a fun seasonal segment on the lore of pumpkin spice and lattes! Show Sponsor: Vespa Power Vespa Power Endurance helps you tap into steady, clean energy—so you stay strong, focused, and in the zone longer. Vespa is not fuel, but a metabolic catalyst that shifts your body to use more fat and less glycogen as your fuel source. Vespa comes in CV-25, Junior and Concentrate. Less sugar. Higher performance. Faster recovery. Home of Vespa Power Products | Optimizing Your Fat Metabolism [https://vespapower.com/] Use discount code - 303endurance20 Ask A Coach Sponsor: G2G Endurance Training for multisport is tough—but you don't have to go it alone. At Grit2Greatness Coaching, we've teamed up with TriDot & RunDot to give you a clear plan, smarter workouts, and the support of coaches who've been there. Start with a free trial through our links below, then continue your journey for as little as $14.99/month. The path to your best self is waiting. Click the link in our show notes and let's take that first step together. Website - Grit2Greatness Endurance Coaching [https://grit2greatnessendurance.com/] Facebook - @grit2greatnessendurance Instagram - @grit2greatness_endurance Coach April Spilde April.spilde@tridot.com TriDot Signup - https://app.tridot.com/onboard/sign-up/aprilspilde RunDot Signup - https://app.rundot.com/onboard/sign-up/aprilspilde Coach Lauren Brown Lauren.brown@tridot.com TriDot Signup - https://app.tridot.com/onboard/sign-up/laurenbrown [https://app.tridot.com/onboard/sign-up/richsoares] RunDot Signup - https://app.rundot.com/onboard/sign-up/laurenbrown [https://app.rundot.com/onboard/sign-up/richsoares] Coach Rich Soares Rich.soares@tridot.com Rich Soares Coaching [https://richsoarescoaching.com/] TriDot Signup - https://app.tridot.com/onboard/sign-up/richsoares RunDot Signup - https://app.rundot.com/onboard/sign-up/richsoares #Grit2Greatness #CoachingTips #Ask A Coach #TriathlonCoach #TriathlonPodcast #303Endurance #TriDot #EnduranceAthlete #SwimBikeRun #GetGritty #TriathlonTraining #CyclingLife #RunningCommunity

Here's a draft episode description for Episode 511 of the 303Endurance Podcast, centered on late season resilience: Episode 511: Late Season Resilience – Finish Strong! As the race season winds down, staying mentally and physically resilient becomes the key to finishing strong. In this week's episode, we dive into strategies to help you push through the final stretch with grit and purpose. * Ask A Coach: How do you stay resilient when motivation dips and fatigue sets in? We explore practical coaching insights to help you stay focused and finish with pride. * Get Gritty Tip: What would the Hero version of you do? We challenge you to tap into your inner strength and visualize your most courageous self. * TriDot Workout of the Week: The Broken Long Run – a strategic endurance builder designed to simulate race fatigue and boost your late-season performance. * Fun Segment – The Spin Cycle: We mix it up with a lighthearted look at the quirks and surprises of endurance life. You never know what's coming in the Spin Cycle! Whether you're chasing a final PR or just trying to stay consistent, this episode is your boost of motivation to keep going. Tune in and get gritty! Website - Grit2Greatness Endurance Coaching [https://grit2greatnessendurance.com/] Facebook - @grit2greatnessendurance Instagram - @grit2greatness_endurance Coach April Spilde April.spilde@tridot.com TriDot Signup - https://app.tridot.com/onboard/sign-up/aprilspilde RunDot Signup - https://app.rundot.com/onboard/sign-up/aprilspilde Coach Lauren Brown Lauren.brown@tridot.com TriDot Signup - RunDot Signup - Coach Rich Soares Rich.soares@tridot.com Rich Soares Coaching [https://richsoarescoaching.com/] TriDot Signup - https://app.tridot.com/onboard/sign-up/richsoares RunDot Signup - https://app.rundot.com/onboard/sign-up/richsoares Vespa Power Endurance helps you tap into steady, clean energy—so you stay strong, focused, and in the zone longer. Vespa is not fuel, but a metabolic catalyst that shifts your body to use more fat and less glycogen as your fuel source. Vespa comes in CV-25, Junior and Concentrate. Less sugar. Higher performance. Faster recovery. Home of Vespa Power Products | Optimizing Your Fat Metabolism [https://vespapower.com/] Use discount code - 303endurance20

It's Kona weekend and we're turning up the heat on the 303 with our own "Thank God I'm Not Racing" Party, while the real deal is happening live at Huggos on the Beach! In this sizzling episode, we dive into all things Kona with a special feature on the IRONMAN World Championship, including expert analysis from Thorsten Radde's TriRating Kona 2025 Report. Coaches April and Lauren each pick a hot topic from the report to break down and debate, offering insights and predictions from your favorite Kona Armchair Crew. We're also tackling your burning questions in our "Ask A Coach" segment—this week: how to train for hot races—and sharing a Get Gritty Tip on the importance of looking out for each other on race day. Plus, don't miss our TriDot Workout of the Week focused on core strength training, and test your knowledge with some fiery Hot Kona Trivia. Let's go, party people—this is one episode you don't want to miss! #Grit2Greatness #CoachingTips #Ask A Coach #TriathlonCoach #TriathlonPodcast #303Endurance #TriDot #EnduranceAthlete #SwimBikeRun #GetGritty #TriathlonTraining #CyclingLife #RunningCommunity

Even if your 2025 season isn't over, it's not too early to start planning for 2026—before you hit that register button, tune in for tips on how to build a season that maximizes enjoyment, growth, and results while avoiding burnout and over-racing. In this episode, we answer the question "How much time should I take off formal training?" We also explore the Power of Belief in the Get Gritty Tip, break down Cruise Intervals in the TriDot Workout of the Week, and wrap up with some fun Fat Bear Week trivia! Vespa Power Endurance helps you tap into steady, clean energy—so you stay strong, focused, and in the zone longer. Vespa is not fuel, but a metabolic catalyst that shifts your body to use more fat and less glycogen as your fuel source. Vespa comes in CV-25, Junior and Concentrate. Less sugar. Higher performance. Faster recovery. Home of Vespa Power Products | Optimizing Your Fat Metabolism [https://vespapower.com/] Use discount code - 303endurance20 Website - Grit2Greatness Endurance Coaching [https://grit2greatnessendurance.com/] Facebook - @grit2greatnessendurance Instagram - @grit2greatness_endurance Coach April Spilde April.spilde@tridot.com TriDot Signup - https://app.tridot.com/onboard/sign-up/aprilspilde RunDot Signup - https://app.rundot.com/onboard/sign-up/aprilspilde Coach Lauren Brown Lauren.brown@tridot.com TriDot Signup - RunDot Signup - Coach Rich Soares Rich.soares@tridot.com Rich Soares Coaching [https://richsoarescoaching.com/] TriDot Signup - https://app.tridot.com/onboard/sign-up/richsoares RunDot Signup - https://app.rundot.com/onboard/sign-up/richsoares

Episode 508: 9 Coach-Approved Strategies to Finish Your Season Strong It's the last weekend of September, and while the calendar says fall, the racing season is still going strong! Whether you're heading to Kona, IRONMAN California, 70.3 Worlds, Cozumel, Florida, or another big race, this is your moment to lean into the grit and finish the season with purpose. In this episode, Rich shares 9 coach-approved strategies to help you stay mentally and physically sharp for your late-season push. From mindset shifts to training tweaks, these tips are designed to help you show up strong and finish proud. What's inside this week: * 🗞️ Announcements & News – Rich covers the latest updates and happenings in the endurance world. * 🧠 Ask A Coach – How do you stay mentally and physically prepared for late-season races? We break it down with practical advice you can apply right away. * 💥 Get Gritty Tip – Fuel your drive with hope and optimism to stay focused and inspired through the final stretch. * 🏊 TriDot Workout of the Week – "Broken 1500s" is the featured set—learn how it builds race-day resilience and sharpens your swim performance. * 🎉 Fun Segment: Random Rapid Fire! – A lighthearted round of quick questions to wrap up the show with a smile. Whether you're racing, training, or cheering from the sidelines, this episode will help you tap into your grit and finish the season strong. Vespa Power Endurance helps you tap into steady, clean energy—so you stay strong, focused, and in the zone longer. Vespa is not fuel, but a metabolic catalyst that shifts your body to use more fat and less glycogen as your fuel source. Vespa comes in CV-25, Junior and Concentrate. Less sugar. Higher performance. Faster recovery. Home of Vespa Power Products | Optimizing Your Fat Metabolism [https://vespapower.com/] Use discount code - 303endurance20

This week on the 303Endurance Podcast, coaches Rich, April and Lauren dive into the power of race reports and season reflections as tools for growth and preparation for next year's race season. In the "Ask A Coach" segment, the coaches share practical advice on how to write a race report that goes beyond storytelling to become a meaningful learning experience. The "Get Gritty Tip" explores reigniting your "why" to stay motivated and intentional in your training journey. The "TriDot Workout of the Week" breaks down the anatomy of a TriDot workout, helping athletes understand how each component drives performance. And to wrap things up, Rich adds a fun twist with five get-to-know-you questions that reveal more about the personalities behind the endurance passion. Let's make this your strongest season yet! Website - Grit2Greatness Endurance Coaching [https://grit2greatnessendurance.com/] Facebook - @grit2greatnessendurance Instagram - @grit2greatness_endurance Coach April Spilde April.spilde@tridot.com TriDot Signup - https://app.tridot.com/onboard/sign-up/aprilspilde RunDot Signup - https://app.rundot.com/onboard/sign-up/aprilspilde Coach Lauren Brown Lauren.brown@tridot.com TriDot Signup - RunDot Signup - Coach Rich Soares Rich.soares@tridot.com Rich Soares Coaching [https://richsoarescoaching.com/] TriDot Signup - https://app.tridot.com/onboard/sign-up/richsoares RunDot Signup - https://app.rundot.com/onboard/sign-up/richsoares

Today, we're honored to welcome back a truly remarkable athlete and author — Sue Reynolds. You may know Sue from her top-rated memoir The Athlete Inside, where she shared her incredible journey of losing 200 pounds and going from finishing last in local triathlons to placing sixth in the world. But Sue's story didn't stop there. In her upcoming book, Across the Line, Sue dares to ask a bold question: What would happen if an ordinary age-group athlete in her seventies trained with Olympic coaches? The answer takes her on an extraordinary path filled with breakthroughs, setbacks, and powerful lessons in resilience, grit, and self-discovery. Candid, funny, and deeply inspiring, Across the Line is more than a story about sport — it's a story about daring to dream bigger, finding strength in unexpected places, and stepping into the question, "Why not me?" Join us as we dive into Sue's journey, explore what elite coaching taught her about life and sport, and discover how her story can inspire all of us — no matter our age or starting point.

#505 Fall Running - The Wise and the Weird Welcome to Episode #505 of the Grit2Greatness, I mean the 303 Endurance Podcast. We're your hosts Coaches Rich Soares, April Spilde and Lauren Brown. Thanks for joining us for another week of coaching questions, get gritty tips, workout wisdom and a little fun. It's a new month and today we're diving into the science and strategy behind run-specific training using the RunDot platform by Predictive Fitness. Whether you're training for a 5K, 10K, half marathon, full marathon, or trail race, this episode will help you understand how to train smarter, not harder. Hi Rich and Lauren! I am excited about the crisp fall air and the changing of the leaves. This is my favorite time of year and something I savor for as long as possible. September is my birthday month so maybe I'm partial to it, but I love this time of year and the change in the season, wearing a hoodie, perfect run weather.   Show Sponsor: Vespa Power Vespa Power Endurance helps you tap into steady, clean energy—so you stay strong, focused, and in the zone longer. Vespa is not fuel, but a metabolic catalyst that shifts your body to use more fat and less glycogen as your fuel source. Vespa comes in CV-25, Junior and Concentrate.   Less sugar. Higher performance. Faster recovery.  Home of Vespa Power Products | Optimizing Your Fat Metabolism [https://vespapower.com/] Use discount code - 303endurance20   We've got another packed show today, starting with some exciting updates in the endurance community and a look at what's new with Grit2Greatness. Then we're diving into our Ask a Coach—how to structure your run-specific training this fall using RunDot so you're sharp and ready when race day comes. April's bringing a Get Gritty Tip that will flip the way you measure progress, and Lauren has a powerhouse workout designed to test your stamina and mental grit. And because it wouldn't be the 303 Endurance Podcast without a little fun, we're wrapping things up with our brand-new game: Not My Job—Triathlete Edition. You'll want to stick around for that one.   In Today's Show * Announcements and News: Rich  * Ask A Coach: Rich * Get Gritty Tip: What's Your Success Criteria? * TriDot Workout of the Week: Lauren * Fun Segment: Not My Job! Triathlete Edition   Announcements and News:   We have several exciting things happening in the 303 and with Grit2Greatness Endurance.   She Sprints September 6th at Cherry Creek Reservoir [https://shesprints.com/]. She Sprints Denver is the premier Triathlon and Duathlon that is suitable for all fitness levels. Bringing women together in a common goal to improve women's health and research. Using our muscles and our voices, we come together to experience a sense of accomplishment and camaraderie that has been the hallmark of the event.   Good luck Alice Koesterich and Robina Waterman!   Good luck to Stephanie Heitkemper and Caroline Young riding the Buff Classic Century Foothills.   Grit2Greatness Kits and Storefront April to give an update   Grit2Greatness Ambassador Program I'm excited to share some great news—we now have three brand sponsors supporting our athletes, with more partnerships in the wor

#504 Run-Specific Periodization for Fall Races   Welcome Welcome to Episode #504 of the 303 Endurance Podcast. We're your hosts Coaches Rich Soares and April Spilde. Thanks for joining us for another week of news, coaching tips and discussion.   We are super excited to have professional triathlete, Grace Alexander [triwithgrace@gmail.com] joining us for the feature interview this week. In 2020, Grace became the first female to win an overall IRONMAN-branded age-group race (against both men and women). This year she has been all over the professional podium. We are excited to be talking to her today.    April, how are you and what else do we have for our audience today?   Hey Rich, I'm doing great and stoked that it seems, at least in the Springs, that we are entering into some amazing Fall weather. And believe it or not, Pumpkin Spice Lattes are back on the menu!  Show Sponsor: UCAN UCAN created LIVSTEADY as an alternative to sugar based nutrition products. LIVSTEADY was purposefully designed to work with your body, delivering long-lasting energy you can feel. Whether UCAN Energy Powders, Bars or Gels, LIVSTEADY's unique time-release profile allows your body to access energy consistently throughout the day, unlocking your natural ability to finish stronger and recover more quickly!   In Today's Show * Announcements and News: Rich  * Ask A Coach: Interview with Grace Alexander * Get Gritty Tip: One Step Back. Three Steps Forward.  * TriDot Workout of the Week: The Long Ride (Stamina Ride) * Fun Segment: Triathlon: Pumpkin Spice or Power Meters?   Announcements and News:   Our Announcements are supported by VESPA Power today. Vespa Power Endurance helps you tap into steady, clean energy—so you stay strong, focused, and in the zone longer. Vespa is not fuel, but a metabolic catalyst that shifts your body to use more fat and less glycogen as your fuel source. Vespa comes in CV-25, Junior and Concentrate.   Less sugar. Higher performance. Faster recovery.  Home of Vespa Power Products | Optimizing Your Fat Metabolism [https://vespapower.com/] Use discount code - 303endurance20   Boulder Sunset [https://bbscendurance.com/wp-content/uploads/2025/08/BoulderSunsetAthleteGuide2025.pdf?mc_cid=b0ed0cb4b1&mc_eid=9042df534b] Recap   Series Registration Now Open for the 2025–2026 Run Denver Series [https://www.endurancesportswire.com/series-registration-now-open-for-the-2025-2026-run-denver-series/?utm_source=brevo&utm_campaign=ESW%20Thursday%208212025&utm_medium=email] Exclusive Swag Available for Series Registrants DENVER, CO /ENDURANCE SPORTSWIRE/ – The most beloved winter running tradition in the Mile High City is back! Series registration is officially OPEN for the 2025–2026 RunDenver Race Series, a five-race celebration of community, fitness, and fun — all set against the stunning backdrop of Colorado's winter wonderland.   Registration for individual races will open soon, but those looking for the full experience can sign up NOW for the complete five-race series. Series participants will receive themed swag at each event, bonus finisher bling, and additional perks throughout the season.

#503 Late Season Racing Welcome Welcome to Episode #503 of the 303 Endurance Podcast. We're your hosts Coaches Rich Soares and April Spilde. Thanks for joining us for another week of news, coaching tips and discussion. We're racing Boulder Sunset by BBSC Endurance this weekend. As the name implies, the season is starting to sunset here in Colorado with just about 4 more weeks of triathlon racing. We're talking all things "late season racing" today!. Hey Rich and Lauren, yes, really looking forward to Boulder Sunset tomorrow and racing with Sasha and Hunter as well. This is my second time doing this race and my goal is to beat last year's time of 1:59:05. RaceX is predicting 1:44:48, so let's see what we can do! Lauren - I'll be racing on Sunday with my athlete Veron at the Medford Lakes sprint triathlon.  And my athlete Laura is racing her first Olympic distance at the Chicago Triathlon on Sunday, as well!   Show Sponsor: UCAN UCAN created LIVSTEADY as an alternative to sugar based nutrition products. LIVSTEADY was purposefully designed to work with your body, delivering long-lasting energy you can feel. Whether UCAN Energy Powders, Bars or Gels, LIVSTEADY's unique time-release profile allows your body to access energy consistently throughout the day, unlocking your natural ability to finish stronger and recover more quickly!   In Today's Show * Announcements and News: Rich  * Ask A Coach: How to Avoid Late Season Burnout * Get Gritty Tip: Celebrate Your Wins * TriDot Workout of the Week: Mobility * Fun Segment: Triathlon Would You Rather—Weird Race Remix!   Announcements and News:   Our Announcements are supported by VESPA Power today. Vespa Power Endurance helps you tap into steady, clean energy—so you stay strong, focused, and in the zone longer. Vespa is not fuel, but a metabolic catalyst that shifts your body to use more fat and less glycogen as your fuel source. Vespa comes in CV-25, Junior and Concentrate.   Less sugar. Higher performance. Faster recovery.  Home of Vespa Power Products | Optimizing Your Fat Metabolism [https://vespapower.com/] Use discount code - 303endurance20 Grit2Greatness Zoot Store is Open [https://custom.zootsports.com/Grit2GreatnessEndurance28507] Colorado's Ride [https://coloradosride.com/] Boulder Sunset Saturday [https://bbscendurance.com/wp-content/uploads/2025/08/BoulderSunsetAthleteGuide2025.pdf?mc_cid=b0ed0cb4b1&mc_eid=9042df534b] Series Registration Now Open for the 2025–2026 Run Denver Series [https://www.endurancesportswire.com/series-registration-now-open-for-the-2025-2026-run-denver-series/?utm_source=brevo&utm_campaign=ESW%20Thursday%208212025&utm_medium=email] Exclusive Swag Available for Series Registrants DENVER, CO /ENDURANCE SPORTSWIRE/ – The most beloved winter running tradition in the Mile High City is back! Series registration is officially OPEN for the 2025–2026 RunDenver Race Series, a five-race celebration of community, fitness, and fun — all set against the stunning backdrop of Colorado's winter wonderland.   Registration for individual races will open soon, but those looking for the full experience can sign up NOW for the complete five-race ser