Welcome to Episode
#165 of the Mile High Endurance podcast.
Mile High Endurance is
your weekly connection to coaches, experts and pro athletes to help you reach
your endurance and triathlon goals.
We're your hosts
coach Rich Soares, coach Khem Suthiwan and 303 Chief Bill Plock. Thanks for joining us for another week of
endurance interviews and discussion.
You have a lot of sources for triathlon training content; thank you
for choosing to spend some time with us this week. Khem and Bill, you ready put on a great
show this morning?
Imagine you come
home from work and grab the mail from the mailbox. You thumb through the
envelopes and see a letter from US Anti-Doping Agency. Your breathing becomes shallow. You slide a finger under the fold and tear
the letter open. You're heart starts
pounding. You begin to read. You
notice your forehead becomes cool with the bead of sweat forming on your
brow. "Dear [Bill], The United
States Anti-Doping Agency collected the following Sample(s) from you (Sample
Number(s): XXX on [date] at the [event].
There's a lump in your throat.
We are pleased to inform you that the reported results do not indicate
the presence of any prohibited substance and/or method. We may retest or
analyze any Samples for future reference." You breathe a sigh of relief.
Here at MHE and
303 we love clean competitors and think cheaters suck! If you agree, you are going to love this interview. If you cheat, you may not love it, (and you
probably soiled yourself listening to that letter), but you're going to want
to listen to this interview. We have
USADA Education Manager Tammy Hanson and USAT Safe Sport Sr. Coordinator
Shelbi Meyer. We know you are curious
about testing in our sport. Are there dopers? Are they getting caught? What
are the risks of supplements? Is my prescription drug safe? All those
questions are going to be answered today.
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 most bio-available CBD product on
the market, iKOR is a protective anti-oxidant and highly effective
anti-inflammatory. WADA and USADA
legal. Used by world class
professional athletes. Save 20% by
using the code "endurance" at checkout. Go to www.ikorlabs.com for more details. New 'Recovery' product.
|
Thanks
to last week's guest, USAT CEO Rocky Harris to talk to us about the Time To
Tri initiative and all great stories about clubs, coaches, schools, companies
and race directors making the sport of triathlon more welcoming, fun and
accessible to new athletes. If you haven't heard that yet, check out last week's
interview on episode - #164.
|
Teasers for
topics:
|
Our interview is
sponsored by Riplaces. Riplaces are
the no tie laces with custom tension for the perfect fit. Pro triathlete proven and endorsed, most
durable elastic bungee lace system available and they come in the MHE logo package. The regular price for the custom set is
$19.98. For a limited time, through the
end of the year Riplaces is going to offer a 25% discount. Just use the code
MHE25 to get that 25% discount. Go
to https://www.riplaces.com/collections/mile-high-endurance
for more information.
|
Introduce Tammy Hanson and Shelbi Meyer
Tammy Hanson
currently serves as the Education Manager at the U.S. Anti-Doping Agency
(USADA), where she oversees day-to-day operations of USADA’s education and
engagement initiatives. Tammy has her
BA from the University of Wisconsin- Eau Claire in Criminal Justice
with a minor in Sociology.
Shelbi Meyer is
the USAT Safe Sport Sr. Coordinator.
She's a graduate of Tiffin University and has a bachelors degree in
Criminal Justice and Forensic Psychology.
She started as the Safe Sport Coordinator at USAT in June of 2018.
|
Welcome back. Our post interview discussion 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.
They have the new
Halo Sport 2 which is available for pre-order at 299 and ships in May. We'll have Mark Mastalir on the show soon
to talk about the new design and new price point.
|
Teasers for
topics:
|
|
Our show is also
supported by 303 Endurance Network, which includes 303Triathlon and 303
Cycling, which covers the endurance culture, news and events on triathlon and
cycling. Be sure to subscribe to the
303Radio podcast and follow 303Triathlon's Facebook, Twitter and Instagram.
|
Please support our
affiliate brands that support the show and help you get faster! All of these
discounts can be found at milehighendurance on the Discounts page.
|
Be sure to follow
us on social media to get the show announcement each weekend, plus additional
links to show content. We forward
information related to our guests and provide teasers for upcoming
interviews. We are posting regular
videos to the YouTube. Be sure to
subscribe to the channel.
We hope you
enjoyed today's show. Please rate us
on iTunes or your podcast player. Be
sure you are subscribed in iTunes so you get the show automatically
downloaded on Saturday evening and recommend Mile High Endurance to a
friend.
Stay tuned, train
informed, and enjoy the endurance journey!
|
|
Mile High Endurance
Sunday, February 17, 2019
#165 (2/17) USADA/USAT Compete Clean
Saturday, February 9, 2019
164 - Rocky Harris USAT and Time to Tri Update
Episode #164
(2/10) Rocky Harris (Time To Tri)
Saturday,
February 20, 2016
4:52 PM
Welcome
|
Welcome to Episode
#164 of the Mile High Endurance podcast.
Mile High Endurance is
your weekly connection to coaches, experts and pro athletes to help you reach
your endurance and triathlon goals.
We're your hosts
coach Rich Soares, coach Khem Suthiwan and 303 Chief Bill Plock. Thanks for joining us for another week of
endurance interviews and discussion.
You have a lot of sources for triathlon training content, so we are
grateful that you are choosing to spend the next 90 minutes with us.
We have USA
Triathlon CEO Rocky Harris to give an update on the "Time To Tri"
initiative. The first time we had
Rocky on the show, he had been on the job a couple of months and he laid out
some of what constituents in triathlon were telling him and some of the ideas
he had for improving the sport for all.
Now a year later, we got to chat with Rocky about how it's going and
many things that changed since last year.
Before we get into
our interview, let's catch up with Khem and Bill. How's it going?
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 most bio-available CBD product on
the market, iKOR is a protective anti-oxidant and highly effective
anti-inflammatory. WADA and USADA
legal. Used by world class
professional athletes. Save 20% by
using the code "endurance" at checkout. Go to www.ikorlabs.com for more details.
|
Last week's guest
|
Thanks
to last week's guest, Kirsty Jahn a
pro triathlete out of Boulder who had back to back Ironman wins last year to
hear what's behind these performances and what it's like living the pro life. If you haven't heard that yet, check out last week's
interview on episode - #163.
|
Discussion Teasers
and Announcements
|
Teasers for
topics:
|
Ad
|
Our interview is
sponsored by Riplaces. Riplaces are
the no tie laces with custom tension for the perfect fit. Pro triathlete proven and endorsed, most
durable elastic bungee lace system available and they come in the MHE logo package. The regular price for the custom set is
$19.98. For a limited time, through the
end of the year Riplaces is going to offer a 25% discount. Just use the code
MHE25 to get that 25% discount. Go
to https://www.riplaces.com/collections/mile-high-endurance
for more information.
|
Interview Setup
|
Rocky
Harris, a multifaceted professional sports executive and collegiate athletics
administrator. He was named to SportsBusiness
Journal's
prestigious "Forty Under 40" list.
He had been the Director of Sports and Marketing
Sponsorships at Reliant Energy, an NRG Energy, Inc., Fortune 500 company,
where he oversaw the largest naming rights deal in the National Football
League.
His other work on the professional sports level
included two stops in the NFL as Director of Communication with the Houston
Texans and Media Relations Coordinator with the San Francisco 49ers. Prior to
joining the NFL, Harris worked at a digital-marketing agency in San
Francisco and a sports marketing agency in Scottsdale, Arizona.
Harris has been a member of the Houston World Cup Host
Committee, Super Bowl XXXVIII Host Committee, as well as an NFL Media
Representative for Super Bowls XXXVII, XXXVIII, and XXXIX. He was awarded the
Houston Business Journal 40 Under 40 Award, the Major League Soccer Marketing
Executive of the Year Award and the Pete Rozelle Award for the NFL's top
public relations staff.
In the Fall of 2017 he took the helm as USA Triathlon's
CEO. We spoke to him in January of
2018 to hear about the launch of this new thing called Time To Tri - a joint
initiative between USAT and Ironman to introduce 100k new athletes to the
sport of triathlon. We have him back
on the show today to tell us how things are going with that initiative and
more. Here's Rocky Harris.
|
Ad
|
Welcome back. Our post interview discussion 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 code MHE150 to save $150.
|
Host Discussion
Topics
|
Teasers for
topics:
|
You Tube Video of
the week
|
|
Upcoming MHE &
303 Interviews
|
|
303 Media
|
Our show is also
supported by 303 Endurance Network, which includes 303Triathlon and 303
Cycling, which covers the endurance culture, news and events on triathlon and
cycling. Be sure to subscribe to the
303Radio podcast and follow 303Triathlon's Facebook, Twitter and Instagram.
|
Support
|
Please support our
affiliate brands that support the show and help you get faster! All of these
discounts can be found at milehighendurance on the Discounts page.
|
Closing
|
Be sure to follow
us on social media to get the show announcement each weekend, plus additional
links to show content. We forward
information related to our guests and provide teasers for upcoming
interviews. We are posting regular
videos to the YouTube. Be sure to
subscribe to the channel.
We hope you
enjoyed today's show. Please rate us
on iTunes or your podcast player. Be
sure you are subscribed in iTunes so you get the show automatically
downloaded on Saturday evening and recommend Mile High Endurance to a
friend.
Stay tuned, train
informed, and enjoy the endurance journey!
|
Training Trivia
and Tips
|
4.4 Wet suits. Each age group participant shall be permitted to
wear a wet suit without penalty in any event sanctioned by USA Triathlon up
to and including a water temperature of 78 degrees Fahrenheit. When the water
temperature is greater than 78 degrees, but less than 84 degrees Fahrenheit,
age group participants may wear a wet suit at their own discretion, provided
however that participants who wear a wet suit within this temperature range
shall not be eligible for prizes or awards. Age group participants shall not
wear wet suits in water temperatures equal to or greater than 84 degrees
Fahrenheit. The wetsuit policy for elite athletes shall be determined by the
USAT Athletes Advisory Council. The AAC has set the
wetsuit maximum temperature for elite athletes at 68 degrees for swim
distances less than 3000 meters and 71.6 degrees for distances of 3000 meters
or greater.
Any swimmer
wearing a wetsuit with a thickness measured in any part greater than 5
millimeters shall be disqualified.
3.8 Acts Warranting
Suspension. In addition to other penalties which may be imposed at the
discretion of USA Triathlon, the following acts may be grounds for suspension
for a period of time designated by USA Triathlon:
a. A flagrant or willful violation
of the Competitive Rules;
b. Gross or continued
unsportsmanlike conduct;
c. Physical violence directed
toward a race official, participant, volunteer, spectator, or another person;
d. Any fraudulent act, such as
falsifying name or age, filing a false affidavit or protest, or providing
false information to USA Triathlon, the Board of Hearings and Appeals, or
race officials;
e. Intentionally participating in
an event despite failure to register;
f. Repetitive or recurring
violations of the Competitive Rules;
g. Failure to notify a race
official after withdrawing from a race;
h. Violation of the Medical Control
Rules as set forth in Article VIII;
i. Refusal to abide by the final
determination by USA Triathlon of any matter relating to these Rules or the
sport of triathlon; and
j. Any act which disgraces or
brings discredit to the sport of triathlon.
3.7A.
Time Penalties for Elites.
A "variable time penalty" as used in
these Rules shall mean a time penalty that varies in accordance with the
distance category of the event. The variable time penalty for each of the
distance categories shall be the following:
Distance
Category
Time Penalty in Minutes
Short/Intermediate
Cycle course less than
50K
1:00
Long
Cycle Course 50K to 100K
2:00
Ultra
Cycle course greater than
100K
4:00
2.4 Membership
Categories. Annual membership in USA Triathlon will be available in
the following categories and subject to the following requirements:
a. (1) Elite. Elite annual membership will be available to
certain qualified, highly competitive, and experienced athletes. An elite
annual member is eligible to receive prize money directly. Any person wishing
to apply for an elite annual membership should contact USA Triathlon (http://www.usatriathlon.org) for consideration.
(2) Elite Collegiate: Athlete who qualifies according to the criteria
listed above, and does not accept prize money.
Elite
athletes holding an elite license from their National Federation or having
raced as an elite athlete in international events are prohibited from
competing within age group categories as an age group athlete or for age
group awards. Elite athletes are eligible for overall, open or elite
division awards only. Prior to entering any USAT event, athletes must
disclose their elite status and that failure to disclose such is cause for
Disqualification and up to a one year suspension from USAT sanctioned events.
b.
Age Group. The following divisions shall be available within the age group
category of membership: (i) regular membership; (ii) youth membership (17
years of age and younger as defined in Section 3.2a).
|
Sunday, April 8, 2018
Anatomy of a Triathlon Workout
Anatomy of a Triathlon Workout
Grab Your Training Plan
Before you read this post, I recommend that you pull out your training
plan. If you don’t already have one, you
can get a free sprint triathlon training plan from www.mytimetotri.com. If you don't have one and wand a plan that's personalized, you should have one written by a certified Triathlon coach.
As you read through your plan, you may be introduced to some new
terms and concepts. You may also have
many questions about the duration of the plan, its structure, and the purpose
of individual workouts. This week’s
clinic and post will explain “how” to read swim, bike and run workouts. More importantly, it will explain “why” the
workouts are designed with varying intensity, distances, terrains and skills. The
“why” is important to understand “how” to approach the workout.
Every Body Adapts
The subtitle is not a typo – it’s intentional. Everybody and every body adapts. The goal of the training plan is to train
your body to handle the demands of the consecutive swimming, biking and running
exercise of your upcoming triathlon. To
take your body and mind from where you are today and develop them for the demands
of your future race requires adaptations.
These adaptations include strength, endurance, cardio-pulmonary and coordination
changes that occur in recurring stress/recovery cycles. Your training plan will have workouts that
are designed to cause these adaptations – different workouts with different
objectives to cause specific adaptations.
Workout Specifications
Notice that triathlon workouts rarely read “just go swim”, “ride
your bike”, or “run somewhere and back”.
They are (or should be) much more specific. If they are written by a certified triathlon
coach, they should include specifics for duration (or distance), intensity,
terrain (grade and/or surface), intervals and recovery, and potential skill
focuses.
The specifics of a workout are designed to affect an
adaptation. Different intensity levels,
distances, terrain, sequencing and progression stress different energy systems
and the neuromuscular system to affect different changes to your body.
Training Intensity
The “Training Zone Chart” refers to Zones that tie to a Rate of
Perceived Exertion (RPE) range and description of how that may be
perceived. Think of zones as gears in
your cars transmission. 1st
gear is the easiest (engine is doing less work) and slowest. 5th gear is the hardest (engine is
doing a lot of work) and fastest.
Zone 1 as a training intensity is intended for active
recovery. You are getting circulation
and exercise, but it’s easy. Walking is
a good example of Zone 1 effort.
Zone 2 intensity is designed to use your body’s aerobic energy
system. This means that it’s primarily using
your body’s ability to combine oxygen with fat to produce energy to fire your
muscles. It does not put a high strain
on your cardiovascular system. Lower
intensity efforts are typically prescribed for longer distance and time
efforts.
Zone 3 is the hardest you will work while using fat as your primary
fuel source, but you are starting to use more glycogen (sugar) stored in your
body’s muscles and liver to produce energy.
Zone 4 intensity is the tipping point where your body starts to
use more glycogen for fuel than stored fat and instead shifts to and anaerobic
adaptation. It also raises your heart
rate drastically, influencing adaptations in your cardio-pulmonary system. You
will often see interval training prescribed in 2-3 minute durations.
Zone 5 is designed for neuromuscular, or speed, development. Higher intensity efforts are typically
prescribed in shorter “intervals”. You
will typically see intervals prescribed in 20 second to 1 minute in duration.
Training Endurance
Of the physical adaptations speed, strength and endurance, the
latter is the easiest one for the body to make.
Consider what it would take to decrease your 100-meter sprint by 10%, or
bench press by 10%. Increasing your run distance from 1.0 to 1.1 miles is a
relatively easy adaptation. If you
consistently and progressively apply low intensity effort swim, bike and run
efforts, you will be amazed how easily you are able to increase the distance of
what you are capable of today and reach your goals, given adequate time. While you want to progressively increase your
distance, you want to be careful to not add too much mileage too quickly. 5-10% increases each week is recommended to
avoid injury.
Swim Specific Workouts and Skills
Swimming is a skill and form-centric activity, meaning proper
form can make it much easier (more efficient).
Drills are prescribed to teach a skill or neuromuscular pattern required
for proper swim form. You will see
drills titled “catch up”, “fingertip”, “fist”, “right arm”, “left arm”,
etc. For a complete list of drills and
definitions, I recommend using the following website. http://mastersswimworkoutsbysaramclarty.blogspot.com/p/swimming-drills.html
Swim workouts are typically prescribed as a total distance
broken up into three parts, a warmup, main set, and cooldown. Read below for warmup and cooldown
descriptions. Depending on the objective
of the swim workout, your main set will be designed to help you focus on
skills, speed or endurance. Following the intensity and endurance concepts
previously discussed, you may have short intervals of 25 yards to trigger a
speed adaptation, 50-150 yards to trigger an anaerobic adaptation, or 200-500
for an aerobic adaptation.
Bike Specific Workouts and Skills
You should see similar concepts in bike workouts with respect to
total distance (or time) and intensity.
Again, longer distances are typically prescribed at lower intensities
and higher intensities are reserved for short intervals.
Terrain may be prescribed to train for strength, speed or
endurance. Hills (uphill) are prescribed
for strength and endurance, while flats are typically for speed or skills. You may see cadence prescribed to develop
pedal stroke efficiency. Faster cadence
of 85 rotations per minute (RPM) are prescribed to develop neuromuscular
efficiency, while lower cadence 75 or less for strength.
Bike handling skills will be a separate clinic.
Run Specific Workout and Skills
Running is another skill and form centric activity. Proper form can make a big difference in
perceived effort, speed and risk of injury.
We’ll cover running form in a future post.
Intensities are prescribed for run workouts and are like bike
and swim workouts. Intensities are often
written as zones which can be indicated by rate of perceived exertion (RPE),
pace (minutes/mile), or heart rate. Having a heart rate monitor is a good tool,
but not essential. RPE and pace work
just fine.
Warm Up and Cool Down
All workouts should have a warm up and cool down. This allows your muscles, and neuromuscular
system in general, to get ready for your workout. This gets blood flow started, warms the
tendons and muscular connections creating elasticity, and activates nerves that
fire required muscles. Cool downs allow
the body a gradual transition back to homeostasis. It helps clear lactic acid
and use circulation to remove waste products from your muscles. It is also a good time to stretch since the
muscles and tendons are still warm. This
will aid in not feeling “tight” after a workout.
I hope you found this explanation of “how’s” and “why’s” of
triathlon workouts useful and will get more from your training as a
result. Good luck in your training this
week!
Sunday, April 1, 2018
Essential Gear for the New Triathlete
Essential Gear for the New Triathlete
Keep it Simple
Triathlon is an equipment intensive sport and triathletes are notorious for collecting the fastest, lightest and most technologically advanced gear. All that neoprene, spandex and carbon can be intimidating to the newcomer. Practically speaking, you don't need that much gear to do your first triathlon. Keep it simple and follow this minimalist approach to save yourself from being overwhelmed and over budget.
Swim
Let's assume your first triathlon is going to be a sprint distance and pool swim. The only things you need are a swimsuit, goggles and swim cap. Since most races provide the swim cap, your equipment investment is pretty small. If you are ambitious and looking to do an open water swim, you may need a wetsuit depending on the water temperature. Renting a wetsuit is a great option until you get the first race under your belt and get "the bug" to do more races.Bike
You don't need anything fancy, but you do need for a two-wheeled machine to ride. At most sprinttriathlons (and even some longer distance races) you will see a variety of bike types. Road, mountain, and hybrids are all perfectly acceptable options to a triathlon bike. You will also need a helmet that meets Consumer Product Safety Commission (CPSC) standards. At the Sprint distance you can get away with riding your bike with you swim suit. If the ambient temperature is warm enough, a swim suit may be adequate. Fellas, you'll need a t-shirt as a bare chest is not allowed. If you don't have a race belt for your race bib (your race number), you'll want to have your bib pinned to your shirt. Bike shoes are optional and will require trading them in for running shoes in transition (T2).
Run
If you wore your running shoes and t-shirt pinned race bib on the bike, you can get off your bike, take
off your helmet, and start running. A visor or cap is good sun protection and can help keep sweat out of your eyes, but it's truly optional. If you have a race bib belt, you'll grab it on your way out of T2 and wear it during the run.
off your helmet, and start running. A visor or cap is good sun protection and can help keep sweat out of your eyes, but it's truly optional. If you have a race bib belt, you'll grab it on your way out of T2 and wear it during the run.
Table of Required and Optional Equipment
|
Pool
Sprint
|
Open
Water Sprint
|
Olympic
or Greater
|
Swim
|
Goggles
Swim
Cap#
Swim
Suit
|
Goggles
Swim
Cap#
Swim
Suit
Wet
Suit%
|
Goggles
Swim
Cap#
Swim
Suit
Wet
Suit%
|
Bike
|
Bike
Helmet
Top
(no bare chest)
Bike
Shorts*
Athletic
Shoes
Bike
Shoes *
Socks*
Sun
Glasses**
|
Bike
Helmet
Top
(no bare chest)
Bike
Shorts*
Athletic
Shoes
Bike
Shoes *
Socks*
Sun
Glasses**
|
Bike
Helmet
Top
(no bare chest)
Bike
Shorts*
Athletic
Shoes
Bike
Shoes *
Socks*
Sun
Glasses**
|
Run
|
Running
Shoes
Socks*
Race
bib#
Shirt
(no bare chest)
|
Running
Shoes
Socks*
Race
bib#
Shirt
(no bare chest)
|
Running
Shoes
Socks*
Race
bib#
Shirt
(no bare chest)
|
Nutrition
|
Bike
bottle with water
|
Bike
bottle with water
|
Bike
bottles with electrolyte
Carbohydrate
drink or gels
|
Misc
|
Sunscreen**
Towel*
Visor
or cap*
Bike
pump
Spare
tube, inflator, CO2
|
Sunscreen**
Towel*
Visor
or cap*
Bike
pump
Spare
tube, inflator, CO2
|
Sunscreen**
Towel*
Visor
or cap*
Bike
pump
Spare
tube, inflator, CO2
|
General
|
Tri
Suit*
Race
Belt*
Sports
watch*
Bike
computer*
|
Tri
Suit*
Race
Belt*
Sports
watch*
Bike
computer*
|
Tri
Suit*
Race
Belt*
Sports
watch*
Bike
computer*
Tri
Slide (for wetsuit)
Bike
Short Moisturizer (eg, Chamois Buttr)
|
*
Optional
** Optional; Recommend
#
Typically Provided
%
Depends on Conditions
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