{"version":1,"type":"rich","provider_name":"Libsyn","provider_url":"https:\/\/www.libsyn.com","height":90,"width":600,"title":"Colorados Ride with Bill Plock","description":"Welcome Welcome to Episode #487 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.   Mountain bike racing and riding in the foothills last weekend has us super excited for this week's topic and guest. We have Bill Plock joining us to talk about an incredible riding experience - Colorado\u2019s Ride.   April, how are you feeling after last week\u2019s The Bear MTB race?   I\u2019m still hootin\u2019 and hollerin\u2019 from such an EPIC day on the trails! That course had it all\u2014technical climbs, fast descents, and some serious scenery. Huge shoutout to Rattler Racing for putting on a top-notch event. The community vibe, the volunteers, the energy\u2014it all made for one unforgettable race. I seriously can't wait for the next one.   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: How to Serpentine Swim? Guest Interview: Bill Plock on Colorado\u2019s Ride Get Gritty: Training Camp - G2G Bike Camp Schedule TriDot Workout of the Week: Easy Ride Fun Segment: Triathlon Guilty Pleasures   Announcements and News:   Upcoming Programming - Our March focus will be on running.   Apr. 26 - Athlete Highlight! :) Sasha Goldsberry  May 3 - Group Ride - Boulder 70.3 of FulGaz   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 We are already at 50% of slots reserved. Price Alert! Prices go up on May 1st and Discounts drop. For more information\u2026. https:\/\/grit2greatnessendurance.com\/training-camp Grit2Greatness Endurance Website and Social Media - Come check out our new coaching  Website - Grit2Greatness Endurance Coaching Facebook page @grit2greatnessendurance   With so much happening this season\u2014from athlete highlights to our spring training camps\u2014it\u2019s clear that progress favors the prepared. And that\u2019s exactly what our next segment is all about. It\u2019s time for Ask a Coach, where we tackle your biggest training questions and help you get one step closer to your goals. But first, let\u2019s introduce our sponsor for today\u2019s Ask A Coach segment.   Ask A Coach Sponsor: G2G Endurance Greatness isn\u2019t about luck\u2014it\u2019s about preparation. At Grit2Greatness Endurance Coaching, we\u2019ve partnered with TriDot to help you train with purpose, precision, and progress. Custom workouts. Smarter insights. AND a 2-week free trial to prove it works. After that? Plans start at just $14.99\/month. No more wasted time. No more wasted effort. Click either Coach Rich\u2019s or Coach April\u2019s link in our show notes and train like the athlete you\u2019re meant to be. 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   Ask A Coach: How to Serpentine Swim We received an Ask A Coach through the 303 Triathlon website this week Ruth asks: Dear Coach, Could you give me some race strategy tips on how to: swim the full length of the lane, turn at the wall, and swim back down the same lane to complete one lap (or two lengths) of the pool. Then swim under the lane line to the next lane and repeat the process until athletes have completed a lap in six lanes for a total of 300 meters. Please include advice about: *passing when someone is coming back down the same lane ( possibility of 3 abreast) *does it matter if you pass on the right or left of the athlete? *touch & kick off OR flip when returning down the SAME lane *your technique for getting under the lane rope and heading off again *explain the mind set, as I'm used to open water races and I want to dominate Thank you in advance! I listen to your podcasts during long, indoor bike sessions. You make me feel a part of the triathlon world. I get your email notifications for Grit2Greatness Endurance. I hope the following specifics aid you in your response to me. I don't like adding the anxiousness of "how" to execute the swim, so any advice is welcome! The race is May 3, so I have time to practice what you suggest. I've done 2 serpentine swim races and the biggest issues for me were:  *passing through the congestion of swimmers returning down the lane *swimmers resting at the wall and thusly blocking the ability to push-off\/flip-turn *choosing which side to pass a swimmer on that is meandering   Dear Ruth, This serpentine swim format presents some unique challenges, but with the right strategies, you can navigate the congestion smoothly and maintain momentum throughout the race. Here are a few strategies: 1. Passing Through Lane Congestion Strategic Positioning: Start strong to secure a front position and avoid major bottlenecks early on. If starting later, be mentally prepared for more congestion. Breath Control & Awareness: Practice bilateral breathing to keep an eye on approaching swimmers. This helps with timing a pass effectively. Speed Bursts: Rather than attempting a sustained faster pace, use short, controlled accelerations to overtake when space opens up.   2. Dealing With Swimmers Blocking the Wall Adaptable Turn Techniques: If a flip turn isn\u2019t possible, opt for an open turn with a powerful push-off at an angle. Underwater Exit: If the lane rope transition is congested, avoid surface-level interference by streamlining under the resting swimmers while transferring to the next lane. Pre-race Observation: Before starting, assess common bottleneck areas\u2014know which lanes tend to clog near the walls and mentally prepare alternate strategies. Communicate: Before the race, talk to the 3-4 swimmers ahead of you to come to a working agreement that if you get your toes tapped, move to the side at the next wall. 3. Choosing the Best Side to Pass a Meandering Swimmer (if you can't pass at the wall) Reading Body Language: Observe patterns in how the swimmer moves\u2014does their meandering have a rhythm? Predict their next movement before passing. Firm Commitment: Once you initiate a pass, sticking to your chosen side with confidence to prevent hesitation that could slow you down or cause contact. Gentle Tap: If someone is repeatedly veering into her path, a subtle tap or verbal signal can alert them without disrupting their rhythm. Practice these strategies in training sessions with other swimmers to simulate race-day conditions. This combination of communication, awareness, adaptability, and assertiveness will make all the difference. Good luck and let us know how it goes!   Interview: Colorado\u2019s Ride with Bill Plock Bill Plock, Ride Director for Colorado\u2019s Ride is going to talk to us about this epic experience,  Colorado\u2019s Ride. This is a premier cycling adventure through the breathtaking landscapes of the San Juan region. This unforgettable journey takes you through Silverton, La Plata and Archuleta counties, and the legendary Wolf Creek Pass, with overnight stays in the charming towns of Durango and Pagosa Springs. Immerse yourself in Colorado\u2019s most scenic and iconic destinations while enjoying a ride that prioritizes adventure, exploration, and connection.    Get Gritty Tip: Attend A Training Camp G2G Bike Focused Camp: May 24-25 Day 1: May 24 - Chatfield State Swim Beach Lot Day 1 Schedule: 8:00 Athlete Welcome Kit & Swag (Coffee and Carbs) 8:30 Bike mechanical clinic (get you hands dirty) 10:00 Transition Clinic 11:30 Lunch and Learn (box lunches)* 12:00 Race Rehearsal (2-4 hours; cheer others when done) 5:00 Social Happy Hour (Breckenridge Brewery) * Please let us know about any food allergies or dietary restrictions What to Bring: Bike gear (bike, pump, helmet, shoes, bottles, nutrition, emergency kit) Transition Bag (sunscreen, rubber bands, baby powder) Run gear (running shoes, running hat, sunglasses) Day 2: May 25 - Chatfield State Swim Beach Lot Day 2 Schedule: 8:30 Meetup (Coffee and Carbs) 9:00 Bike Handling Skills Clinic (2 hrs) 10:30 Bike Climbing and Descending Practical  12:00 Lunch* and \u201cAsk A Legend\u201d with TBD 1:00 Start Long Runs (1-2 hours; cheer others when done) 3:00 Camp Awards and Closing  What to Bring: Bike gear (bike, pump, helmet, shoes, bottles, nutrition, emergency kit) Run gear (running shoes, running hat, sunglasses) Transition bag (towel, sun screen, etc) TriDot Workout\/Drill of the Week: Easy Ride Easy Ride Warmup 10 min @ Z2 with 4 x 30 sec (30 sec) Spinups     Main Set All @ Z2 Include 2 or 3 repeats of even duration of Hcp totaling 4 min. Session Note This is an easy ride for a reason. Focus on a smooth pedal stroke and holding around 90 rpms. Manage your intensity based on heart rate rather than power. Going faster or further on this session will likely hinder your recovery from prior sessions and your ability to get the most out of future sessions. For the HCP (high-cadence pedaling) efforts, pedal as fast as you can pedal without bouncing in the saddle. Try to achieve up to about 115 rpms. During HCP, use very low resistance (low gear and\/or reduced power). The objective is smooth and fast leg speed not generating power.   Fun Segment: Triathlon Guilty Pleasures Segment: Triathlon Guilty Pleasures \u2013 Rank That Ridiculousness! Welcome to Triathlon Guilty Pleasures, where we confess our quirkiest habits, indulgent routines, and those oddly specific rituals we swear help us race better. But this time\u2026 I\u2019m going to read six scenarios and rate each one on a scale from 1 to 5 for absurdity\u2014with 1 being totally understandable and 5 being what is even happening?! Rich, are you ready to let the judgment begin?   1. The Matching Gear Mania \u201cEvery piece of race day gear has to match\u2014from the kit and shoes to the water bottles and gels. Color coordination is power.\u201d Stylish? Absolutely. Necessary? Debatable.   2. Zone 2 = Trash TV Time \u201cTreadmill sessions are scheduled around reality TV shows. If I\u2019m not running, I\u2019m not watching. Endurance meets entertainment.\u201d You\u2019re either building aerobic fitness\u2026 or judging cupcakes on Netflix.   3. Sunglass Snobbery \u201cI have sunglasses for every training mood\u2014\u2018aero mode,\u2019 \u2018cloudy intervals,\u2019 \u2018post-race selfies,\u2019 and more.\u201d Fashion meets function\u2026 but mostly fashion. 4. The Post-Race Shower Snack \u201cSometimes I bring a PB&J into the shower after a race so I can eat and rinse off at the same time.\u201d Fueling meets multitasking\u2026 or madness. 5. Pre-Race Burger Ritual \u201cI have to eat a cheeseburger the night before every race. No burger, no PR.\u201d Is it carb-loading or superstition? Yes. 6. Bike Cleaning as Therapy \u201cI clean my bike before every long ride, even if it\u2019s already spotless. It calms me.\u201d Clean drivetrain = clear mind.   Listener Prompt: What\u2019s your triathlon guilty pleasure? DM us, tag us, or confess anonymously\u2014we\u2019ll read the best ones in a future episode and rank the ridiculousness! Closing Line: No matter how wild, weird, or wonderful\u2026 if it keeps you training, it\u2019s totally valid. Mostly.   Closing: Before we close, I want to wish Caroline 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!   ","author_name":"303Endurance Podcast","author_url":"http:\/\/303endurance.libsyn.com\/website","html":"