Episode #467 Mark Allen's Crucial Role of Rest

Welcome

Welcome to Episode #467 of the 303 Endurance Podcast. We're your hosts Coaches Rich Soares and April Spilde. Thanks for joining us for another week of endurance news, coaching tips and discussion.

It's our post-Thanksgiving show and we are thankful you are here. If you thought the cranberries, mash potatoes and pumpkin pie made the meal, wait until you see what we've been cooking up. Your post-Thanksgiving treat is expert tips from 6-time IRONMAN World Champion and the athlete named Best Endurance Athlete of all time by ESPN. Coach Mark Allen is going to share his tips on how to use this time to set the stage for your best race season in 2025.

Quick Intro Mention:

  • Zed Pitts and others sharing feedback on last week's Building Powerful Habits discussion.

  • Zed is such an amazing example of steadfastness, inspiration, and grit! I recently interviewed him on the Grit2Greatness Endurance Podcast and can’t wait to share more of him on Monday when it drops so everyone be sure to check it out!

  • Congrats to those who raced Ironman Cozumel last weekend

  • Taking IMU Certification and eager to bring some of the information to future episodes
  • Me too! I’m really loving the format of having experts and masters sharing together in the same space. The experts are bringing in the most updated information and science and the masters share their incredible experience and wisdom. It’s truly a winning combination.
  • I’m finding that every certification course I take expands my knowledge. USAT Level 1, USAT Short and Long Course, TriDot all added layers or really expanded my thinking. Each gave me concrete tools.
  • Evolution of Triathlon - 100%
  • Hydration - 100%
  • Running Mechanics - 100%
  • Cycling Mechanics - 100%
  • Swimming Mechanics - 100%
  • Sports Nutrition - 100%
  • Principals of Exercise Science 50%
  • Data Driven Training Part 1
  • Data Driven Training Part 2
  • Adjusting Training

Show Sponsor: UCAN

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In Today's Show

  • Announcements
  • Ask A Coach: Powerful Habits for Triathlon Success
  • At The Races: T100 World Champs Results and

There are incredible deals at Blueseventy’s Black Friday sale!

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  • 50% off Sprint wetsuits!
  • 50% off ALL goggles!
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Blueseventy Black Friday sale ends December 3rd!

Announcements:

Upcoming Programming in December - As we head into December, we are going prime you for your best season ever. As you will hear in our upcoming interview with Coach Mark Allen, this is the time of year to take a break from the training and do other things that keep you active.

We are going to explore a different winter sport or activity each week in December.

Dec 6: Skiing; downhill, cross country classical, skate skiing, skimo

Dec 13: Indoor Cycling and FulGaz Group Rides

Dec 20: Hiking and snowshoeing

Dec 27: Indoor rowing and wall climbing

Indoor Cycling with FulGaz - December 10th we are gearing up for winter training. Bec Burns from FulGaz to share how athletes can seamlessly sync their TriDot workouts to any of their 100+Official IRONMAN Courses so they can be studying the course while getting their bike sessions done.

Virtual Group Ride Schedule

Dec. 14 - IM Nice 8am MT (Rich Lead)

Dec. 21 - IM Kona 8am MT (April Lead)

Dec. 28 - IM Cozumel 8am MT (PB and Jelly)

Grit2Greatness Coaching -

Maybe not this show, but we should probably think about how we want to handle the launch announcement and the assets (social, website, etc.). ← Super excited for the potential!

Ask A Coach: Mark Allen on Recovery

#463 - Reset Recovery - Why It's Important to Take a Short Break?

#464 - Strategy Inputs - Reflection, SWOT, greatest levers, what's calling you

#465 - Designing your Blueprint - How your strategy informed priorities and areas of focus. Camps, blocks, TPS

#466 - Powerful Habits -

#467 - Hall of Fame triathlete, 6X IM WC Coach Mark Allen to helps us pull it all together and help frame how to approach your training this time of year between seasons.

Recovery

  • Why should you take a break? Adrenal reserves and the water table example.
  • When should you take a break?
  • How long should you take a break and how much training?
  • What you learned as a professional triathlete? And/or, what are the professionals doing this time of year?

Reflect

  • How to reflect?
  • What is the purpose, or what is the goal?
  • How might reflecting inform next year's plan?

Training

  • What should be our focus?
  • What are the goals?
  • What should we avoid?

Winter Activities

  • Are there winter activities that complement the athletic demands of triathlon? If so, what?
  • Making indoor training engaging. What do you see in the market that helps athletes sticking to their training during the winter?
  • What habits do you like to see athletes develop this time of the season?

Let’s get into our interview with Coach Mark Allen!

303Triathlon News and Updates:

TBD

We can discuss the upcoming 70.3 Worlds in Taupo, New Zealand. I would love to ask you, if you could do an IM 70.3 anywhere, where would it be and why?

Cool. We may browse the Ironman calendar and the FulGaz library.

April’s Dad Joke→ I might add in the beginning or closing, it’ll be a surprise! ;)

Closing:

Thanks again for listening 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!

Train With Coach Rich:

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

Train with Coach April:

Coach April Spilde

April.spilde@tridot.com

Grit2Greatness Endurance Podcast Podcast Series - Apple Podcasts

TriDot Signup - https://app.tridot.com/onboard/sign-up/aprilspilde

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