495 Jay Weber - Safe, Fair, Fun!

Welcome to Episode #495 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.

It’s Boulder 70.3 Weekend everybody! It’s going to be a toasty day in Boulder on Saturday with temperatures forecasted in the low 90s. Also bringing the heat is the professional men’s race with big names like Trevor Foley, Sam Appleton, Kevin McDowell, Chris Leiferman, Justin Metzler and more.

April - Plus we have a special guest interview with the head official for Boulder 70.3, local legend himself, Jay Weber. What better way to get the inside scope than to talk with the head race official! Speaking of scoops, Rich, are you ready to scoop up some UCAN?

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 keep races safe, fair and fun? Interview with Jay Weber
Get Gritty: Get Back on The Energy Bus Part 2!
TriDot Workout of the Week: Recovery Week Workouts
Fun Segment: Race Week Roulette Part 2!

Announcements and News:

Our Announcements are supported by VESPA Power today.

Endurance athletes—what if you could go farther, faster, and feel better doing it? With Vespa Power Endurance Nutrition, you can unlock your body’s natural fat-burning potential and fuel performance without the sugar crash. Vespa 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.

Less sugar. Higher performance. Faster recovery.

Home of Vespa Power Products | Optimizing Your Fat Metabolism

Use discount code - 303endurance20

TriDot Pool School July 26-27. https://www.tridotpoolschool.com/component/eventbooking/pool-school/tridot-pool-school-20250726-844-986-401-167-857/94?Itemid=762

Before we head into our Ask A Coach sponsor, I wanted to pass on some kudos we got from Sasha Goldsberry aka “Sasha Fierce” that she really loves the personal feel of our podcast and how lighthearted we are which just speaks to positive vibes and good energy we bring to the multisport space.

Ask A Coach Sponsor: G2G Endurance

Training alone is tough. Training smart? That’s where we come in. Grit2Greatness Endurance + TriDot gives you optimized training, the data, and the support to crush your goals—without burning out. Try it FREE for 2 weeks through our TriDot links below, then roll into your best season yet for as low as $14.99/month. With the right tools, you're unstoppable. Go to the show notes. Click the link. Let’s do this together!

Website - Grit2Greatness Endurance Coaching

Facebook page @grit2greatnessendurance

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 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

Interview: Jay Weber WT/USAT/IM Official

I’m excited to introduce our special interview guest, Jay Weber.

Insert Interview.

Get Gritty Tip: Jump on The Energy Bus! So picking up where we left off from last week, let’s talk about the last 5 of our 10 Tips to have the ride of your life!

Think About What You Want, Not What You Don’t Want. In triathlon, it’s easy to focus on the challenges—fear of failure, bad weather, or tough competition. Instead, focus on your goals and what you want to achieve. Visualize success, and let that vision propel you forward with energy and determination.
Drive with Purpose. Every training session, every race, every recovery day should have purpose behind it. Whether you’re hitting the pool or doing a long run, align your effort with your bigger goal. When you have purpose, every action counts, and the journey becomes meaningful.
Passion is Contagious. Let your passion for triathlon inspire others. Passion is magnetic—it fuels your drive and motivates those around you. When you bring energy and enthusiasm to your training, your teammates and training partners will rise to the occasion as well.
Love Your Passengers. Your teammates, coaches, and support crew are key to your journey. Appreciate their support and invest in these relationships. Whether it’s a word of encouragement from a fellow athlete or advice from your coach, they help carry the load and make the ride more enjoyable.
Drive Your Bus to the End with Gratitude. Be grateful for each mile, each step of progress, and each race you complete. Gratitude will help you stay grounded and focused, and it will help you celebrate your victories—big and small. Every part of the journey is worth appreciating.

Action item: This week, focus on driving your energy bus with purpose. Identify one area of your training or life where you can apply one of the 10 rules to create a positive impact. Share your energy with your training partners and keep your vision clear. Get behind the wheel of your success, and drive with confidence!

TriDot Workout of the Week: Post Race Recovery Workouts

Recovery Week Training - Recovery Swim

Session Note

This is a recovery swim for time. Don't worry about counting laps or hitting a pace. Focus on your form and relaxation in water. Take 20-30 seconds rests as necessary.

It's a great practice to use recovery swims such as this one to work on your drills.

If you feel up to it, include 4-6 x 100 build from Z2 to Z4. However, only if this is not stressful.

Warmup

200 @ Z2

4 x 50 as 25 Catch-Up Drill (Tap & Go)/25 Free (15 sec)

300 Alternating 50 @ Z4/50 @ Z2

6 x 50 as Odds Stroke, Evens Free (15 sec)

Main Set

Aerobic swim for time @ Z2. Focus on form and relaxation in water. Take 20-30 seconds rests as necessary.

If you feel up to it, include 4-6 x 100 build from Z2 to Z4. However, only if this is not stressful.

Cool Down

2 x 100 as 50 Fist Drill/50 Free (15 sec)

2-4 x 50 as 25 Drill/25 Free with your choice of drill

Well now that we have fully recovered, it’s time for another spin around the roulette wheel!

Fun Segment: Race Week Roulette - Part 2!

Welcome to Part Duex of Race Week Roulette—the game where we test your triathlon instincts and race-day adaptability with all the curveballs race week can throw your way.

🌀 Segment Structure: Each round presents a race-week “uh-oh” scenario. The player must quickly choose how they’d handle it.

🔄 Spin the Roulette! 1. The Hotel Ice Bath Debacle

You try to set up a DIY ice bath in your hotel bathtub the night before the race, but the tub won’t drain.

A) Turn it into a makeshift cold plunge party and invite your race buddies over.

B) Bail out the water with your gear bag.

C) Call the front desk and pretend you have no idea how this happened.

Expo Impulse Purchase

You get talked into buying $400 “revolutionary” socks at the expo that guarantee a 10-minute PR.

A) Wear them for the first time on race day because…you know… science?

B) Save them for post-race Instagram photos only.

C) Return them and buy 40 energy gels instead.

Race Morning Porta-Potty Panic

You finally get to the front of the porta-potty line... and discover there’s no toilet paper.

A) Improvise with your excess gel wrappers?

B) Ask your fellow athlete in the next stall for TP assistance.

C) Exit gracefully and pretend you never actually needed to go.

Volunteer Mix-Up at T2

You arrive at T2 and your bike is racked backwards—with your helmet hanging from the front wheel.

A) Calmly fix it while visualizing your best T2 time ever.

B) Yell “WHO DID THIS?!” and create a dramatic moment.

C) Just roll with it and ride out of transition wearing your helmet backwards for the crowd.

The Unexpected Celebrity Encounter

At the race expo, you accidentally bump into a retired pro wrestler who’s signing autographs—and somehow end up in a friendly (but slightly aggressive) headlock photo op. You wake up with a stiff neck.

A) Laugh it off, tell everyone you got “taper slammed,” and race anyway.

B) Start dropping hints on social media that you got pro wrestling tips for your mental toughness.

C) Immediately start training for a future crossover career in the WWE Triathlon Tag Team Championships.

That wraps up Race Week Roulette: Part 2! Because no matter how well you plan, race week always finds a way to get weird. Have your own crazy race week story? Drop it in the DMs or tag us using #RaceWeekRoulette — and if you’ve ever accidentally done a wrestling warm-up in your wetsuit, we definitely need to hear from you.

Closing:

Thanks again for listening this week. Please be sure to follow us @303Triathlon and @grit2greatnessendurance and of course go to iTunes and give us a rating and a comment. We'd really appreciate it!

View Details

495 Jay Weber - Safe, Fair, Fun!

Welcome to Episode #495 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.

It’s Boulder 70.3 Weekend everybody! It’s going to be a toasty day in Boulder on Saturday with temperatures forecasted in the low 90s. Also bringing the heat is the professional men’s race with big names like Trevor Foley, Sam Appleton, Kevin McDowell, Chris Leiferman, Justin Metzler and more.

April - Plus we have a special guest interview with the head official for Boulder 70.3, local legend himself, Jay Weber. What better way to get the inside scope than to talk with the head race official! Speaking of scoops, Rich, are you ready to scoop up some UCAN?

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 keep races safe, fair and fun? Interview with Jay Weber
Get Gritty: Get Back on The Energy Bus Part 2!
TriDot Workout of the Week: Recovery Week Workouts
Fun Segment: Race Week Roulette Part 2!

Announcements and News:

Our Announcements are supported by VESPA Power today.

Endurance athletes—what if you could go farther, faster, and feel better doing it? With Vespa Power Endurance Nutrition, you can unlock your body’s natural fat-burning potential and fuel performance without the sugar crash. Vespa 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.

Less sugar. Higher performance. Faster recovery.

Home of Vespa Power Products | Optimizing Your Fat Metabolism

Use discount code - 303endurance20

TriDot Pool School July 26-27. https://www.tridotpoolschool.com/component/eventbooking/pool-school/tridot-pool-school-20250726-844-986-401-167-857/94?Itemid=762

Before we head into our Ask A Coach sponsor, I wanted to pass on some kudos we got from Sasha Goldsberry aka “Sasha Fierce” that she really loves the personal feel of our podcast and how lighthearted we are which just speaks to positive vibes and good energy we bring to the multisport space.

Ask A Coach Sponsor: G2G Endurance

Training alone is tough. Training smart? That’s where we come in. Grit2Greatness Endurance + TriDot gives you optimized training, the data, and the support to crush your goals—without burning out. Try it FREE for 2 weeks through our TriDot links below, then roll into your best season yet for as low as $14.99/month. With the right tools, you're unstoppable. Go to the show notes. Click the link. Let’s do this together!

Website - Grit2Greatness Endurance Coaching

Facebook page @grit2greatnessendurance

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 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

Interview: Jay Weber WT/USAT/IM Official

I’m excited to introduce our special interview guest, Jay Weber.

Insert Interview.

Get Gritty Tip: Jump on The Energy Bus! So picking up where we left off from last week, let’s talk about the last 5 of our 10 Tips to have the ride of your life!

Think About What You Want, Not What You Don’t Want. In triathlon, it’s easy to focus on the challenges—fear of failure, bad weather, or tough competition. Instead, focus on your goals and what you want to achieve. Visualize success, and let that vision propel you forward with energy and determination.
Drive with Purpose. Every training session, every race, every recovery day should have purpose behind it. Whether you’re hitting the pool or doing a long run, align your effort with your bigger goal. When you have purpose, every action counts, and the journey becomes meaningful.
Passion is Contagious. Let your passion for triathlon inspire others. Passion is magnetic—it fuels your drive and motivates those around you. When you bring energy and enthusiasm to your training, your teammates and training partners will rise to the occasion as well.
Love Your Passengers. Your teammates, coaches, and support crew are key to your journey. Appreciate their support and invest in these relationships. Whether it’s a word of encouragement from a fellow athlete or advice from your coach, they help carry the load and make the ride more enjoyable.
Drive Your Bus to the End with Gratitude. Be grateful for each mile, each step of progress, and each race you complete. Gratitude will help you stay grounded and focused, and it will help you celebrate your victories—big and small. Every part of the journey is worth appreciating.

Action item: This week, focus on driving your energy bus with purpose. Identify one area of your training or life where you can apply one of the 10 rules to create a positive impact. Share your energy with your training partners and keep your vision clear. Get behind the wheel of your success, and drive with confidence!

TriDot Workout of the Week: Post Race Recovery Workouts

Recovery Week Training - Recovery Swim

Session Note

This is a recovery swim for time. Don't worry about counting laps or hitting a pace. Focus on your form and relaxation in water. Take 20-30 seconds rests as necessary.

It's a great practice to use recovery swims such as this one to work on your drills.

If you feel up to it, include 4-6 x 100 build from Z2 to Z4. However, only if this is not stressful.

Warmup

200 @ Z2

4 x 50 as 25 Catch-Up Drill (Tap & Go)/25 Free (15 sec)

300 Alternating 50 @ Z4/50 @ Z2

6 x 50 as Odds Stroke, Evens Free (15 sec)

Main Set

Aerobic swim for time @ Z2. Focus on form and relaxation in water. Take 20-30 seconds rests as necessary.

If you feel up to it, include 4-6 x 100 build from Z2 to Z4. However, only if this is not stressful.

Cool Down

2 x 100 as 50 Fist Drill/50 Free (15 sec)

2-4 x 50 as 25 Drill/25 Free with your choice of drill

Well now that we have fully recovered, it’s time for another spin around the roulette wheel!

Fun Segment: Race Week Roulette - Part 2!

Welcome to Part Duex of Race Week Roulette—the game where we test your triathlon instincts and race-day adaptability with all the curveballs race week can throw your way.

🌀 Segment Structure: Each round presents a race-week “uh-oh” scenario. The player must quickly choose how they’d handle it.

🔄 Spin the Roulette! 1. The Hotel Ice Bath Debacle

You try to set up a DIY ice bath in your hotel bathtub the night before the race, but the tub won’t drain.

A) Turn it into a makeshift cold plunge party and invite your race buddies over.

B) Bail out the water with your gear bag.

C) Call the front desk and pretend you have no idea how this happened.

Expo Impulse Purchase

You get talked into buying $400 “revolutionary” socks at the expo that guarantee a 10-minute PR.

A) Wear them for the first time on race day because…you know… science?

B) Save them for post-race Instagram photos only.

C) Return them and buy 40 energy gels instead.

Race Morning Porta-Potty Panic

You finally get to the front of the porta-potty line... and discover there’s no toilet paper.

A) Improvise with your excess gel wrappers?

B) Ask your fellow athlete in the next stall for TP assistance.

C) Exit gracefully and pretend you never actually needed to go.

Volunteer Mix-Up at T2

You arrive at T2 and your bike is racked backwards—with your helmet hanging from the front wheel.

A) Calmly fix it while visualizing your best T2 time ever.

B) Yell “WHO DID THIS?!” and create a dramatic moment.

C) Just roll with it and ride out of transition wearing your helmet backwards for the crowd.

The Unexpected Celebrity Encounter

At the race expo, you accidentally bump into a retired pro wrestler who’s signing autographs—and somehow end up in a friendly (but slightly aggressive) headlock photo op. You wake up with a stiff neck.

A) Laugh it off, tell everyone you got “taper slammed,” and race anyway.

B) Start dropping hints on social media that you got pro wrestling tips for your mental toughness.

C) Immediately start training for a future crossover career in the WWE Triathlon Tag Team Championships.

That wraps up Race Week Roulette: Part 2! Because no matter how well you plan, race week always finds a way to get weird. Have your own crazy race week story? Drop it in the DMs or tag us using #RaceWeekRoulette — and if you’ve ever accidentally done a wrestling warm-up in your wetsuit, we definitely need to hear from you.

Closing:

Thanks again for listening this week. Please be sure to follow us @303Triathlon and @grit2greatnessendurance and of course go to iTunes and give us a rating and a comment. We'd really appreciate it!

View Details

494 Your “A” Race is Here!

Welcome

Welcome to Episode #494 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.

When you registered the race seemed so far away. After months of training the big day is finally here. That’s right we’re talking about your “A” race and what you need to be doing in this last week before the race!

We have several athletes heading into their race week and some that are competing this weekend so what better time than to talk all things race week!

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: Top 10 Tips to Get You Ready for Race Day!
Get Gritty: Jump on board The Energy Bus!
TriDot Workout of the Week: Race Week Builds
Fun Segment: Race Week Roulette!

We’ve got a packed lineup for today’s episode, so buckle up! First, we’ll kick things off with a few updates and community news before rolling into an Ask A Coach section on our Top 10 Tips to get you ready for your best race day! Our Get Gritty segment will have you jumping on board The Energy Bus—because who doesn’t need a mindset tune-up before race day? Then we’ll break down our TriDot Workout of the Week that helps you build into your race day! And to top it all off, we’re spinning the wheel for a new segment called Race Week Roulette—so you won’t want to miss it. Let’s jump in!

Announcements and News:

Our Announcements are supported by VESPA Power today.

Endurance athletes—what if you could go farther, faster, and feel better doing it? With Vespa Power Endurance Nutrition, you can unlock your body’s natural fat-burning potential and fuel performance without the sugar crash. Vespa helps you tap into steady, clean energy—so you stay strong, focused, and in the zone longer. Less sugar. Higher performance.. Faster recovery.

2025 Triathlete community survey data

2025 Triathlon Data from Triathlete's Community Survey

2025 Multisport National Championships Festival

G2G Training Camp -

We want to give a huge shoutout to the athletes at our May training camps! You brought all the goods - growth mindset, support, teamwork, adaptability, courage, strength, laughter!

What we did:

May 17-18 - Swim Focus in C.Springs and Chatfield
May 24-25 - Bike Focus - Chatfield/Chatfield
May 31-June 1 Run Focus - Boulder/Boulder

What’s next:

September 7th - TriDot Training Camp details TBD.

Volunteer Boulder 70.3

Volunteer with us Jun 14, 2025 at the Boulder Res!

We are privileged to be in the IRONMAN Boulder 70.3 Transition Area again for 2025.

If you like watching the race and cheering for spectators, there is no better seat in the house. As a volunteer you will be in the middle of the action and the volunteer shirt will get you access to a lot of places regular spectators cannot access (eg finish line).

https://ironman.volunteerlocal.com/volunteer/?id=88391&job_name=transition%20t1

A special shout out to all of our athletes racing Boulder 70.3 next week:

Cristi Wayne
Emily Jensen
Gabbi Cavalero
Laura Hammdorff
Max Davidson
Sasha Goldsberry
Sean Maye

I also want to send a quick shoutout to my athlete, Erin Johnson, a fellow Minnesotan, who is racing IM Des Moines 70.3! Go get ‘em Erin! We are rooting for you!

TriDot Pool School July 26-27. https://www.tridotpoolschool.com/component/eventbooking/pool-school/tridot-pool-school-20250726-844-986-401-167-857/94?Itemid=762

Ask A Coach Sponsor: G2G Endurance

Ever wish someone could just tell you what to do for your triathlon training...and make sure it actually works? Wish granted. Grit2Greatness Endurance Coaching has teamed up with TriDot to bring you smart, data-driven training that adapts to you. Personalized workouts, top-notch analytics, and a 2-week free trial. After that, it’s as low as $14.99/month. Click either Coach April’s or Coach Rich’s TriDot link in the show notes below to get started today—because greatness doesn’t just magically happen. It’s absolutely trained for.

Website - Grit2Greatness Endurance Coaching

Facebook page @grit2greatnessendurance

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 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

Interview: Ask A Coach

Coach, what should I be doing in the last week before my race? Here are 10 Tips to make sure you are ready. - Love this!

Read the Race Athlete Guide Cover to Cover
Create a Daily Schedule and put key items on your calendar
1. I would add that you share that with your loved ones and set expectations
2. Get off your feet the day before your race
3. Do Bike Check-in early
4. Ride (or drive) the Bike Course -
5. Charge your batteries and tighten everything (cleat bolts, water cage, seat post, etc)
6. Write/print Nutrition and Pacing Plan (tape a small print version on your bike top bar or handle bars)
7. Hydrate with electrolytes 2-3 days before your race. Make sure you are topped off with carbs the week prior and don’t overdue the carbs or fiber the day before.
8. Use your checklist and put everything you can in the car the night before. If doing a full IM, pack your Personal Needs Bags the night before as well
9. Get to the race early - no penalty for being early and having extra time is helpful if you need a contingency

Get Gritty Tip: Jump on The Energy Bus! As triathletes, our mindset is just as crucial as our physical strength. In Jon Gordon's The Energy Bus, he shares 10 rules for driving your energy toward success. Let’s apply those rules to your triathlon journey, turning obstacles into opportunities and maintaining the energy needed to reach your goals.

You’re the Driver of Your Bus. You are in control of your journey. In triathlon, you choose how to show up each day—whether it’s a tough workout, a challenging race, or life’s distractions. Be the driver of your bus, not a passenger. Take charge of your mindset, your goals, and your daily actions.
Desire, Vision, and Focus Move Your Bus in the Right Direction. Set your sights on the finish line and keep your vision clear. Whether it’s crossing the Ironman finish line or shaving time off your race, focusing on your desire will keep you motivated, even on the hard days. Vision will give your training purpose and drive.
Fuel Your Ride with Positive Energy. Just as a bus needs fuel to run, you need positive energy to keep going. Negative thoughts and self-doubt can derail you, but fueling your mind with positive affirmations, supportive teammates, and empowering self-talk will keep your wheels turning.
Invite People on Your Bus and Share Your Vision. You don’t have to go on this journey alone. Surround yourself with people who believe in you and your goals. Whether it’s your coach, training partners, or family, the energy of a supportive community can help you keep going when the road gets tough.
Don’t Waste Your Energy on Those Who Don’t Support You. You’re going to encounter naysayers. Whether it’s people questioning your goals or giving you negative feedback, don’t waste time or energy on them. Stay focused on those who cheer you on and bring positivity to your life. Protect your energy—your race depends on it.
Think About What You Want, Not What You Don’t Want. In triathlon, it’s easy to focus on the challenges—fear of failure, bad weather, or tough competition. Instead, focus on your goals and what you want to achieve. Visualize success, and let that vision propel you forward with energy and determination.
Drive with Purpose. Every training session, every race, every recovery day should have purpose behind it. Whether you’re hitting the pool or doing a long run, align your effort with your bigger goal. When you have purpose, every action counts, and the journey becomes meaningful.
Passion is Contagious. Let your passion for triathlon inspire others. Passion is magnetic—it fuels your drive and motivates those around you. When you bring energy and enthusiasm to your training, your teammates and training partners will rise to the occasion as well.
Love Your Passengers. Your teammates, coaches, and support crew are key to your journey. Appreciate their support and invest in these relationships. Whether it’s a word of encouragement from a fellow athlete or advice from your coach, they help carry the load and make the ride more enjoyable.
Drive Your Bus to the End with Gratitude. Be grateful for each mile, each step of progress, and each race you complete. Gratitude will help you stay grounded and focused, and it will help you celebrate your victories—big and small. Every part of the journey is worth appreciating.

Action item: This week, focus on driving your energy bus with purpose. Identify one area of your training or life where you can apply one of the 10 rules to create a positive impact. Share your energy with your training partners and keep your vision clear. Get behind the wheel of your success, and drive with confidence!

TriDot Workout of the Week: Race Week Builds

Race Week Builds Bike

Session Note

For each effort, build from a moderate pace to threshold pace and hold for final 2' of each effort. Be sure to get full recovery between intervals. Don't overdo this session. Just priming for race day.

Warmup

10 min @ Z2 with 2 x 30 sec (30 sec) Spinups and 3 x 1 min (1 min) @ Z4

Main Set

3 to 5 x 4 min @ Build to Z4 (4 min)

Race Week Run

Session Note

Goal is to dial into race pace. Run comfortably and loose. Aim to hold race pace for the last 30 to 60 seconds of each effort. Don't go too hard. You're not going to gain much fitness in this single session, but you can certainly mess a lot up. Be conservative on this one.

Warmup

~5-10 min of dynamic stretching and muscle activation

Main Set

2 x 3 min @ Build to Race Pace (2 min jog)

Balance of time @ Z2

Fun Segment: Race Week Roulette!

Welcome to Race Week Roulette—the game where we test your triathlon instincts and race-day adaptability with all the curveballs race week can throw your way.

Lost gear, mystery cramps, and weird dreams about forgetting your timing chip—nothing’s off-limits. So buckle up and get ready to spin the wheel of race-week mayhem!

🌀 Segment Structure: Each round presents a race-week “uh-oh” scenario. The player must quickly choose how they’d handle it.

🔄 Spin the Roulette! 1. Packing Panic You just landed for a destination race and realize you forgot your running shoes. A) Find the nearest sporting goods store and hope for the best. B) Try to borrow from someone in your age group. C) Run barefoot like you’re chasing Olympic glory.

Taper Madness You feel phantom aches and pains everywhere. A) Google every possible injury. B) Shake it off—it’s taper brain. C) Call your coach in tears and demand a last-minute workout.
Gear Swap Surprise Your friend accidentally grabs your gear bag and you end up with theirs. A) Embrace the chaos—new socks, new you. B) Try to trade back mid-transition. C) DQ yourself and become a volunteer hero.
Forecast Freak-Out The weather has suddenly changed to 40°F and pouring rain. A) Adjust and layer up—you came to race. B) Panic-buy gear from every expo booth. C) Consider DNS, but make sure to collect your T-shirt first.
Unexpected Nutrition Nonsense Your usual race fuel got held up in shipping. A) Raid the hotel breakfast bar for fuel. B) Beg for extra gels at the aid station. C) Try something new on race day—YOLO, right?

And that’s it for Race Week Roulette! Whether your gear’s gone rogue or you’re running on bagels and adrenaline, remember: it’s not about having a perfect race—it’s about showing up gritty, ready, and maybe just a little chaotic. Have your own race-week horror story? DM us or tag us with #RaceWeekRoulette—we might feature your story next time… especially if it involves duct tape, porta-potties, or costume changes.

Closing:

Thanks again for listening this week. Please be sure to follow us @303Triathlon and @grit2greatnessendurance and of course go to iTunes and give us a rating and a comment. We'd really appreciate it!

View Details

493 Training Camp Magic

Welcome

Welcome to Episode #493 of the 303 Endurance Podcast. We're your hosts Coaches Rich Soares and April Spilde. Thanks for joining us for another week of interviews, coaching tips and discussion.

It’s a magical time here in the front range. Without Limits Colorado Triathlon is next week, Boulder 70.3 the week after and another magical G2G training camp this weekend with guest Coach Bobby McGee. And we literally had magic last weekend at our bike camp!

April, what tricks do you have up your sleeve today?

Oh, I’ve got a few spells ready—workouts, dream chasing, and some Rich-on-the-spot coaching! But before we dive into today’s endurance sorcery, let’s fuel up with our show sponsor who helps keep the energy steady, not spooky…

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
Ask A Coach: Athlete question about Vespa
Get Gritty: Touch Your Dreams
TriDot Workout of the Week: Bike-Run Bricks
Fun Segment: Triathlon Fantasy Draft!

Announcements and News:

Our Announcements are supported by VESPA Power today.

Endurance athletes—what if you could go farther, faster, and feel better doing it? With Vespa Power Endurance Nutrition, you can unlock your body’s natural fat-burning potential and fuel performance without the sugar crash. Vespa helps you tap into steady, clean energy—so you stay strong, focused, and in the zone longer. Less sugar. More power. Real results. Fuel smarter with Vespa—because endurance is earned, not spiked.

Fun Fact: Vespa is the name of the Genus of Wasps.

Upcoming Programming -

G2G Spring Training Camp

May 17-18 - Swim Focus in C.Springs and Chatfield

May 24-25 - Bike Focus - Chatfield/Chatfield

May 31-June 1 Run Focus - Boulder/Boulder

Volunteer with us Jun 14, 2025 at the Boulder Res!

We are privileged to be in the IRONMAN Boulder 70.3 Transition Area again for 2025.

If you like watching the race and cheering for spectators, there is no better seat in the house. As a volunteer you will be in the middle of the action and the volunteer shirt will get you access to a lot of places regular spectators cannot access (eg finish line).

Please join me by signing up for the Transition Area early shift. It's a dang early morning, but you are also done relatively early and will have a blast!

https://ironman.volunteerlocal.com/volunteer/?id=88391&job_name=transition%20t1

TriDot Pool School July 26-27. https://www.tridotpoolschool.com/component/eventbooking/pool-school/tridot-pool-school-20250726-844-986-401-167-857/94?Itemid=762

Learn more about it at https://grit2greatnessendurance.com/training-camp

Special Shoutout to my amazing athlete, Katherine Gonzalez, who is running her first half-marathon tomorrow, the Hometown Half in Fort Worth, TX, and we wish her all the best! Enjoy the moment and that finish line girl!

Ask A Coach Sponsor: G2G Endurance

Speaking of magic and wishes!

Ever wish someone could just tell you what to do for triathlon training... and make sure it actually works? Wish granted. Grit2Greatness Endurance Coaching has teamed up with TriDot to bring you smart, stress-free training that adapts to you. Personalized workouts, top-notch analytics, and a 2-week free trial. After that, it’s as low as $14.99/month. Click either Coach April’s or Coach Rich’s TriDot link in the show notes below—because greatness doesn’t just happen. It’s trained for.

Website - Grit2Greatness Endurance Coaching

Facebook page @grit2greatnessendurance

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 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

Interview: Ask A Coach

Coach April’s athlete, Sarah Barr, reached out to ask some great questions about Vespa!

Sarah writes: “Coach Rich, how have you fueled with Vespa products versus without and what was the longest duration you’ve used it for?”

I had a follow up question to that. Did you do any type of gut training while also using Vespa?

She also posted some questions about Vespa on the I AM TriDot Facebook page:

For those of you using Vespa, I have some questions as I'm considering trying it.

Are you eating a lower carb diet most days?
How do you fuel your longer rides/runs now?
How has your race nutrition changed?
Is gut training still beneficial?
Do you still carb load before a longer race?

Get Gritty Tip: Touch Your Dreams Every triathlete has a dream. It could be crossing the finish line of your first race, qualifying for a championship, or becoming a stronger version of yourself. But what sets great athletes apart is having a clear vision of that dream and working relentlessly to make it a reality. As Coach Ed Mylett says, "It takes leaders with vision to help people with dreams." You are the leader of your own journey, and your vision can guide you through every training session, every race, and every obstacle.

Vision is the fuel that drives consistent action. It's easy to get caught up in the grind of training—times, distances, paces—but the real power lies in seeing beyond the day-to-day. When you have a vision, you're not just training for the next workout; you're training for your dream. That vision will push you through the tough days when you feel tired, frustrated, or uncertain. It reminds you that you are not just chasing times or placing in races—you are building the athlete you dream to be.

What’s your vision for your triathlon journey? Are you clear on your dream, or are you still figuring it out? Take time to reconnect with that vision—whether it's personal growth, achieving a specific race goal, or leading others. The power of vision is in its ability to inspire you to keep going when things feel tough.

Get Gritty Action: Write down one thing that represents your ultimate dream as a triathlete. Whether it's a time goal, an experience, or a feeling, get specific about your vision and keep it front and center in your training. Share it with your community to hold yourself accountable. Keep your dream alive, and never stop selling it to yourself. Because when you have vision, you can achieve greatness.

TriDot Workout of the Week: Race Scenario Drills

Welcome back to another segment of the TriDot Workout of the Week.

We are going off script and covering a key part of your preparation for a race that is not related to your aerobic capacity or FTP. We are talking Bike Handling Skills for Race Day. This past weekend we covered the following Drills:

Emergency Braking (crash in front of you)
Braking Descending/Cornering (courses like Coeur d’Alene)
How to bunny hop (a water bottle or pot hole)
How to ride through and Aid Station and take nutrition
Dropped chain recovery
How to eat/drink/sunscreen while riding
Draft Legal Pace Line / riding in a group
Peeing on the bike

Fun Segment: Triathlon Fantasy Draft!

Welcome to the Triathlon Fantasy Draft—the game where we build our dream team, race, or gear lineup one pick at a time. This is a no-holds-barred drafting showdown where everything in triathlon is up for grabs—gear, races, distances, legends, and even post-race snacks. No duplicates, no do-overs, and plenty of opinions. You’ll love some of these picks… and you might want to roast others. Let the draft begin!

“Build Your Dream Race Day” Draft 1 item from each category:
Swim location (for example, a lake, ocean, pool, etc.), Cozumel
Bike course style (flat, hilly, technical, iconic), Pike’s Peak APEX
Run vibe (trail, city, beach, mountain)
Post-race food:
Race-day weather
“All-Time Tri Gear Draft” Draft your gear setup:
Wetsuit brand
Bike (brand + style)
Running shoes
Must-have tech (watch, power meter, etc.)
Nutrition product
“Triathlete Dream Team” Draft your ultimate relay team using any triathletes (pros, age groupers, historical icons):
1 swimmer
1 cyclist
1 runner
1 coach
1 wildcard (celebrity or fictional athlete)

Alright, the picks are in—but now it’s your turn to weigh in! Who built the best fantasy lineup? Cast your vote and send us your own dream draft. And remember: there’s no wrong answer—unless you drafted a treadmill as your race venue…

Closing:

Thanks again for listening this week. Please be sure to follow us @303Triathlon and @grit2greatnessendurance and of course go to iTunes and give us a rating and a comment. We'd really appreciate it!

View Details

492 Running Magic with Coach Bobby McGee

Welcome

Welcome to Episode #492 of the 303 Endurance Podcast. We're your hosts Coaches Rich Soares and April Spilde. Thanks for joining us for another week of interviews, coaching tips and discussion.

We are excited to have special guest Coach Bobby McGee.

I gotta say, Rich this might be an episode for the ages! We have so much excitement and goods to bring in this show I don’t know where to start!

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
Interview: Coach Bobby McGee
Get Gritty: Go all in—before you feel ready.
TriDot Workout of the Week: Bike-Run Bricks
Fun Segment: Quick Q & A with Coaches Rich & April

Announcements and News:

Our Announcements are supported by Vespa Power today.

Endurance athletes—what if you could go farther, faster, and feel better doing it? With Vespa Power Endurance Nutrition, you can unlock your body’s natural fat-burning potential and fuel performance without the sugar crash. Vespa helps you tap into steady, clean energy—so you stay strong, focused, and in the zone longer. Less sugar. More power. Real results. Fuel smarter with Vespa—because endurance is earned, not spiked.

Fun Fact: Vespa is the name of the Genus of Wasps.

Upcoming Programming -

May 24 - Coach Bobby McGee on the upcoming Run Camp May 31

May 31 - Bike Camp Highlights and interviews

G2G Spring Training Camp

May 17-18 - Swim Focus in C.Springs and Chatfield

May 24-25 - Bike Focus - Chatfield/Chatfield

May 31-June 1 Run Focus - Boulder/Boulder

Volunteer with us Jun 14, 2025 at the Boulder Res!

We are privileged to be in the IRONMAN Boulder 70.3 Transition Area again for 2025.

If you like watching the race and cheering for spectators, there is no better seat in the house. As a volunteer you will be in the middle of the action and the volunteer shirt will get you access to a lot of places regular spectators cannot access (eg finish line).

Please join me by signing up for the Transition Area early shift. It's a dang early morning, but you are also done relatively early and will have a blast!

https://ironman.volunteerlocal.com/volunteer/?id=88391&job_name=transition%20t1

TriDot Pool School July 26-27. https://www.tridotpoolschool.com/component/eventbooking/pool-school/tridot-pool-school-20250726-844-986-401-167-857/94?Itemid=762

Learn more about it at https://grit2greatnessendurance.com/training-camp

Athlete Share: Sarah and Erin’s wins

Ask A Coach Sponsor: G2G Endurance

Let’s cut to the chase: you want results, we’ve got the tools. Grit2Greatness Endurance Coaching + TriDot = smarter workouts, better feedback, and real progress. Click either mine or Coach Rich’s TriDot link & get 2 weeks free, and train with purpose from day one. After that, it’s as low as $14.99/month. Ready to train like an athlete on a mission? Hit our link in the show notes and let’s get started today!

Website - Grit2Greatness Endurance Coaching

Facebook page @grit2greatnessendurance

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 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

Interview: Bobby McGee

A five-time Olympic coach, Bobby has worked with nine Olympic medalists and helped shape the careers of elite athletes like Barb Lindquist and Gwen Jorgensen

Coaching - Bobby McGee Running

Get Gritty Tip: for April Laura’s share - Instagram: Readiness isn’t a prerequisite for growth, it’s a result

Get Gritty Tip of the Week: "Go all in—before you feel ready."

Most people never discover how great they truly are—not because they lack talent, but because they never show up with their full effort. They hedge. They wait until they feel perfectly confident, perfectly prepared, perfectly safe.

But here’s the gritty truth: Confidence doesn’t come first. Action does. You don’t build belief by standing still. You build it through movement—through showing up, pushing past the urge to hold back, and choosing effort over ego.

So this week, forget perfect. Forget ready. Just show up. Fully. Give it a real go—not halfway, not with excuses, but with honest effort. That’s how grit is forged. That’s how potential is revealed.

You don’t need to be fearless—you just need to be there.

TriDot Workout of the Week: Bike-Run Bricks

Welcome back to another segment of the TriDot Workout of the Week.

Session Note

This session is best done on a trainer. Stage your shoes, fuel, and hydration close by so that you're able to quickly transition from bike to run.

If you leave your shoes clipped onto your pedals for races, then do so here too.

Warmup

10 min @ Z2 with 3 x 30 sec (30 sec) Spinups and 3 x 1 min (1 min) @ Z4

Main Set

2 x 6 min Bike / 4 min Run* (3 min)

*Bike - First 1 min establish rhythm and getting feet in shoes. / Ride @ race pace in race position and 90+ rpms. / Final 1 min prep for run. Shift to one gear easier. Stretch back and calves.

**Run - First 1 min find form and rhythm. Do NOT exceed race pace. / Run @ race pace. / Final 1 min build to FAST finish pace. Visualize finish chute!

Hydrate during recovery between brick sets. Balance of time in Zone 2.

Fun Segment: Q&A!

"Welcome to our quick-hit Q&A spotlight—where we ask each other the questions you didn’t know you needed answers to! No splits, no wattage, just a glimpse into the personality behind the coaches. Let’s kick it off with four quick hit questions to get to know each other just a little better!"

Questions:

What are three words you would use to describe yourself?
If you could be any animal, what would you be and why?
What’s your favorite word of the year—something that’s been your theme or motivation?
What’s your favorite movie or book of the year so far?

Closing: "Short, sweet, and always insightful. We love sharing the human side—beyond the medals and gear. If you’ve got a favorite question you'd like us to ask on the next episode, drop it in our inbox or tag us online. Until next time, keep racing forward and staying curious!"

Closing:

Thanks again for listening this week. Please be sure to follow us @303Triathlon and @grit2greatnessendurance and of course go to iTunes and give us a rating and a comment. We'd really appreciate it!

View Details

492 Running Magic with Coach Bobby McGee

Welcome

Welcome to Episode #492 of the 303 Endurance Podcast. We're your hosts Coaches Rich Soares and April Spilde. Thanks for joining us for another week of interviews, coaching tips and discussion.

We are excited to have special guest Coach Bobby McGee.

I gotta say, Rich this might be an episode for the ages! We have so much excitement and goods to bring in this show I don’t know where to start!

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
Interview: Coach Bobby McGee
Get Gritty: Go all in—before you feel ready.
TriDot Workout of the Week: Bike-Run Bricks
Fun Segment: Quick Q & A with Coaches Rich & April

Announcements and News:

Our Announcements are supported by Vespa Power today.

Endurance athletes—what if you could go farther, faster, and feel better doing it? With Vespa Power Endurance Nutrition, you can unlock your body’s natural fat-burning potential and fuel performance without the sugar crash. Vespa helps you tap into steady, clean energy—so you stay strong, focused, and in the zone longer. Less sugar. More power. Real results. Fuel smarter with Vespa—because endurance is earned, not spiked.

Fun Fact: Vespa is the name of the Genus of Wasps.

Upcoming Programming -

May 24 - Coach Bobby McGee on the upcoming Run Camp May 31

May 31 - Bike Camp Highlights and interviews

G2G Spring Training Camp

May 17-18 - Swim Focus in C.Springs and Chatfield

May 24-25 - Bike Focus - Chatfield/Chatfield

May 31-June 1 Run Focus - Boulder/Boulder

Volunteer with us Jun 14, 2025 at the Boulder Res!

We are privileged to be in the IRONMAN Boulder 70.3 Transition Area again for 2025.

If you like watching the race and cheering for spectators, there is no better seat in the house. As a volunteer you will be in the middle of the action and the volunteer shirt will get you access to a lot of places regular spectators cannot access (eg finish line).

Please join me by signing up for the Transition Area early shift. It's a dang early morning, but you are also done relatively early and will have a blast!

https://ironman.volunteerlocal.com/volunteer/?id=88391&job_name=transition%20t1

TriDot Pool School July 26-27. https://www.tridotpoolschool.com/component/eventbooking/pool-school/tridot-pool-school-20250726-844-986-401-167-857/94?Itemid=762

Learn more about it at https://grit2greatnessendurance.com/training-camp

Athlete Share: Sarah and Erin’s wins

Ask A Coach Sponsor: G2G Endurance

Let’s cut to the chase: you want results, we’ve got the tools. Grit2Greatness Endurance Coaching + TriDot = smarter workouts, better feedback, and real progress. Click either mine or Coach Rich’s TriDot link & get 2 weeks free, and train with purpose from day one. After that, it’s as low as $14.99/month. Ready to train like an athlete on a mission? Hit our link in the show notes and let’s get started today!

Website - Grit2Greatness Endurance Coaching

Facebook page @grit2greatnessendurance

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 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

Interview: Bobby McGee

A five-time Olympic coach, Bobby has worked with nine Olympic medalists and helped shape the careers of elite athletes like Barb Lindquist and Gwen Jorgensen

Coaching - Bobby McGee Running

Get Gritty Tip: for April Laura’s share - Instagram: Readiness isn’t a prerequisite for growth, it’s a result

Get Gritty Tip of the Week: "Go all in—before you feel ready."

Most people never discover how great they truly are—not because they lack talent, but because they never show up with their full effort. They hedge. They wait until they feel perfectly confident, perfectly prepared, perfectly safe.

But here’s the gritty truth: Confidence doesn’t come first. Action does. You don’t build belief by standing still. You build it through movement—through showing up, pushing past the urge to hold back, and choosing effort over ego.

So this week, forget perfect. Forget ready. Just show up. Fully. Give it a real go—not halfway, not with excuses, but with honest effort. That’s how grit is forged. That’s how potential is revealed.

You don’t need to be fearless—you just need to be there.

TriDot Workout of the Week: Bike-Run Bricks

Welcome back to another segment of the TriDot Workout of the Week.

Session Note

This session is best done on a trainer. Stage your shoes, fuel, and hydration close by so that you're able to quickly transition from bike to run.

If you leave your shoes clipped onto your pedals for races, then do so here too.

Warmup

10 min @ Z2 with 3 x 30 sec (30 sec) Spinups and 3 x 1 min (1 min) @ Z4

Main Set

2 x 6 min Bike / 4 min Run* (3 min)

*Bike - First 1 min establish rhythm and getting feet in shoes. / Ride @ race pace in race position and 90+ rpms. / Final 1 min prep for run. Shift to one gear easier. Stretch back and calves.

**Run - First 1 min find form and rhythm. Do NOT exceed race pace. / Run @ race pace. / Final 1 min build to FAST finish pace. Visualize finish chute!

Hydrate during recovery between brick sets. Balance of time in Zone 2.

Fun Segment: Q&A!

"Welcome to our quick-hit Q&A spotlight—where we ask each other the questions you didn’t know you needed answers to! No splits, no wattage, just a glimpse into the personality behind the coaches. Let’s kick it off with four quick hit questions to get to know each other just a little better!"

Questions:

What are three words you would use to describe yourself?
If you could be any animal, what would you be and why?
What’s your favorite word of the year—something that’s been your theme or motivation?
What’s your favorite movie or book of the year so far?

Closing: "Short, sweet, and always insightful. We love sharing the human side—beyond the medals and gear. If you’ve got a favorite question you'd like us to ask on the next episode, drop it in our inbox or tag us online. Until next time, keep racing forward and staying curious!"

Closing:

Thanks again for listening this week. Please be sure to follow us @303Triathlon and @grit2greatnessendurance and of course go to iTunes and give us a rating and a comment. We'd really appreciate it!

View Details

491 IRONMAN 70.3 Boulder Race Recon

Welcome

Welcome to Episode #491 of the 303 Endurance Podcast. We're your hosts Coaches Rich Soares and April Spilde. Thanks for joining us for another week of interviews, coaching tips and discussion.

It’s IRONMAN Boulder 70.3 Central up in here! It seems like every day I’m bumping into another athlete who is registered to race Boulder 70.3. We have six athletes between us that are racing.

We will see all of you racing when you arrive at Boulder Res before the sun comes up. Whether you are racing, volunteering or spectating, we have the 411 on Boulder 70.3 with Race Director, Brian Bohrer for the interview style race recon.

April, two questions for you: 1) what are you looking forward to most with Boulder 70.3? 2) what’s one word to describe how you feel about the G2G Swim Focus camp this weekend?

Hey Rich! Way to lead out from the jump! With Boulder 70.3, I’m most excited to be in the Transition area with you and seeing our athletes get hyped! Peter will also be there taking photos of all the action! Special shoutout to my athlete Gabbi, who will be competing in her first 70.3, and to Sasha as well!

The one word I’d use to describe how I feel is “ECSTATIC” which I think is a good mix between excited and static (think like electricity), supercharged to get gritty with you and our athletes this weekend!

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
Interview: IRONMAN Boulder 70.3 with Brian Bohrer
Get Gritty: Let your actions be your reward
TriDot Workout of the Week: Broken 300’s
Fun Segment: Limerick Lane: Guess That Swim Word!

Announcements and News:

Our Announcements are supported by Vespa Power today.

Endurance athletes—what if you could go farther, faster, and feel better doing it? With Vespa Power Endurance Nutrition, you can unlock your body’s natural fat-burning potential and fuel performance without the sugar crash. Vespa helps you tap into steady, clean energy—so you stay strong, focused, and in the zone longer. Less sugar. More power. Real results. Fuel smarter with Vespa—because endurance is earned, not spiked.

Upcoming Programming -

May 24 - Coach Bobby McGee on the upcoming Run Camp May 31

May 31 - Bike Camp Highlights and interviews G2G Spring Training Camp

May 17-18 - Swim Focus in C.Springs and Chatfield

May 24-25 - Bike Focus - Chatfield/Chatfield

May 31-June 1 Run Focus - Boulder/Boulder

TriDot Pool School July 26-27. https://www.tridotpoolschool.com/component/eventbooking/pool-school/tridot-pool-school-20250726-844-986-401-167-857/94?Itemid=762

Learn more about it at https://grit2greatnessendurance.com/training-camp

Fun note: last Saturday we had Isabelle, Stephanie, Laura, Sean and Olivia take the 1st Saturday in May polar plunge at Chatfield. We took a temperature and it was 57 degrees. Laura took off like a champ and the rest of us got ice cream headaches. We then rode for about 2.5-3 hours in the park and then did our off-the-bike runs on the trails.

Ask A Coach Sponsor: G2G Endurance

Let’s cut to the chase: you want results, we’ve got the tools. Grit2Greatness Endurance Coaching + TriDot = smarter workouts, better feedback, and real progress. Click either mine or Coach Rich’s TriDot link & get 2 weeks free, and train with purpose from day one. After that, it’s as low as $14.99/month. Ready to train like an athlete on a mission? Hit our link in the show notes and let’s get started today!

Website - Grit2Greatness Endurance Coaching

Facebook page @grit2greatnessendurance

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 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

Interview: Brian Bohrer

Brian Bohrer is a seasoned endurance athlete and race director with a remarkable journey completing multiple Ironman triathlons, marathons, and countless endurance events. As a key figure in Ironman event production, Brian brings passion, precision, and athlete-first leadership to every race he directs.

Informational Highlights:

Race Day Details:

Saturday, June 14, 2025

Boulder Reservoir, Boulder, CO

Course Highlights:

Swim: A single-loop, counterclockwise swim in the pristine Boulder Reservoir, starting from the east boat ramp and exiting at the west boat ramp.

Bike: A two-loop course beginning at Boulder Reservoir, featuring rollers and fast descents along Diagonal Hwy and Hygiene Rd.

Run: A two-loop trail run around Boulder Reservoir on packed dirt roads, offering scenic views and fast, downhill rollers.

Important Event Week Information:

To ensure a smooth race week, please note the following logistics:

Expo Address: 6300 Diagonal Hwy, Boulder, CO 80301

Thursday (June 12): Expo and Athlete Check-In at Boulder Reservoir. Parking available at the Reservoir.

Friday (June 13): Expo, Athlete Check-In, and Bike Drop-Off at Boulder Reservoir. Parking available at the Reservoir.

Saturday (June 14 - Race Day): No parking at Boulder Reservoir. All athletes must take the shuttle service.

Shuttle & Parking Details:

• Due to construction off HWY 119, the main shuttle/parking lot entrance of Kyndryl (formerly IBM) is blocked. Please follow signs to the Monarch Rd. entrance (formerly IBM) parking lots.

• Allow 15–20 extra minutes on race morning for traffic and shuttle boarding.

• Athletes have priority on the shuttles; friends and family will board after all athletes.

• No dogs allowed on shuttles or at the Reservoir.

We are privileged to be in the IRONMAN Boulder 70.3 Transition Area again for 2025. As Captain, one of my responsibilities is to recruit volunteers to be in the Transition Area on race morning to assist athletes prepare for the swim and get through T1 safely.

If you like watching the race and cheering for spectators, there is no better seat in the house. As a volunteer you will be in the middle of the action and the volunteer shirt will get you access to a lot of places regular spectators cannot access (eg finish line).

Please join me by signing up for the Transition Area early shift. It's a dang early morning, but you are also done relatively early and will have a blast!

https://ironman.volunteerlocal.com/volunteer/?id=88391&job_name=transition%20t1

Get Gritty Tip: Our Well-being Lies in Our Actions Marcus Aurelius

If your happiness relies on your accomplishments, what happens if fate intervenes you don’t? What you do achieve everything you set out to achieve and nobody is impressed?

We should take pleasure from our actions, rather from the results that come from them. When we celebrated Paul Hunziker’s success and his marathon PR, we weren’t focused on the outcome. Yes that was the PR was the click bait, but the interview there were more letters and words in “The Making of a” PR. The making is the point.

The ambition should not be to win but to play with a full heartful effort.

TriDot Workout of the Week: Broken 300’s

Welcome back to another segment of the TriDot Workout of the Week, where we break down a featured session designed to sharpen your edge and build specific skills that move the needle. This week, we’re diving into the Broken 300’s — a swim session that’s as much about mental focus as it is about physical execution.

“Broken” sets like this one force you to stay dialed in. You’re not just logging meters — you’re working precision, intensity control, and technique under fatigue. From Zone 4 intervals to strategic drill work and controlled builds, this set challenges your ability to switch gears, stay intentional, and swim with purpose from start to finish.

So grab your goggles, shake off the autopilot, and let’s break down what makes this workout so effective.

First, "Broken" swim sets consist of one or more rounds of efforts totaling a specific distance such as Broken 300s. Each 300 effort may differ in intensity, technique, and/or number of rests within the effort. In addition to building fitness, these sets force you to maintain mental focus and be intentional with your intensity and technique. Main Set 2 x 150 @ Z4 (20 sec) 300 @ Z2 (20 sec) 2 x 100 Drill/Swim Choice by 50 (20 sec) 3 x 100 @ Z4 (20 sec) 300 Build to Z4 (20 sec) 2 x 100 Drill/Swim Choice by 50 (20 sec) 4 x 75 @ Z4 (20 sec) 300 @ Z2

Cool Down Balance of time @ Z2 and/or repeat warmup drills as time permits.

That wraps up this week’s TriDot Workout of the Week. Remember, Broken 300’s are more than just a swim set — they’re a test of your ability to stay present, stay sharp, and push through structured discomfort. As always, don’t just get through the workout — get something from it. Train with purpose, and bring that focus to your next race or challenge.

Okay Rich, it’s now time for our NEW fun segment! Are you ready?

Fun Segment: Limerick Lane!

Welcome to Limerick Lane: Guess That Swim Word! — the game where I drop a swim-themed limerick with one key word missing, and it’s up to you to guess what it is. These little rhymes may be fun-sized, but don’t let them fool you — your swim knowledge and wit are about to be tested!

Game Instructions: * Each limerick ends with a missing word that you have to guess. * I will give one hint if you’re stumped. * Correct guesses earn you bragging rights… and maybe a virtual gold swim cap (or green)!

A triathlete swam in the bay,

But panicked and lost his way.

He stopped mid-course,

And swam back with force,

Using only his arms — no _____.

Hint: What does a pull buoy do?

A coach with a stopwatch so fine,

Shouted “Faster! You’ve got to make time!”

With flip turns that stick,

You’d better be quick,

If you want to improve your next _____.

Hint: Swim time.

A swimmer once started aghast,

But found that her energy had passed.

By lap number four,

She could sprint no more,

She’d fallen prey to going out _____.

Hint: Classic pacing mistake.

He dove in with barely a glance,

Ignoring the circle swim dance.

He zigged and he zagged,

The swimmers all nagged,

And never gave sharing a _____.

Hint: Good swimmers take turns in the lane!

Closing:

Thanks again for listening this week. Please be sure to follow us @303Triathlon and @grit2greatnessendurance 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!

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491 IRONMAN 70.3 Boulder Race Recon

Welcome

Welcome to Episode #491 of the 303 Endurance Podcast. We're your hosts Coaches Rich Soares and April Spilde. Thanks for joining us for another week of interviews, coaching tips and discussion.

It’s IRONMAN Boulder 70.3 Central up in here! It seems like every day I’m bumping into another athlete who is registered to race Boulder 70.3. We have six athletes between us that are racing.

We will see all of you racing when you arrive at Boulder Res before the sun comes up. Whether you are racing, volunteering or spectating, we have the 411 on Boulder 70.3 with Race Director, Brian Bohrer for the interview style race recon.

April, two questions for you: 1) what are you looking forward to most with Boulder 70.3? 2) what’s one word to describe how you feel about the G2G Swim Focus camp this weekend?

Hey Rich! Way to lead out from the jump! With Boulder 70.3, I’m most excited to be in the Transition area with you and seeing our athletes get hyped! Peter will also be there taking photos of all the action! Special shoutout to my athlete Gabbi, who will be competing in her first 70.3, and to Sasha as well!

The one word I’d use to describe how I feel is “ECSTATIC” which I think is a good mix between excited and static (think like electricity), supercharged to get gritty with you and our athletes this weekend!

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In Today's Show

Announcements and News
Interview: IRONMAN Boulder 70.3 with Brian Bohrer
Get Gritty: Let your actions be your reward
TriDot Workout of the Week: Broken 300’s
Fun Segment: Limerick Lane: Guess That Swim Word!