{"version":1,"type":"rich","provider_name":"Libsyn","provider_url":"https:\/\/www.libsyn.com","height":90,"width":600,"title":"Vespa Power with Peter Defty","description":"#489 Athlete Success with Vespa Power Welcome Welcome to Episode #489 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. If you have ever struggled with GI issues from too many gels, if you have every struggled to stay ahead of the bonk, if you feel blown up the day after a race - you want to listen to the rest of this episode. We have Peter Defty from Vespa Power joining us to give you some hope. April, are you ready to talk about Vespa Power? And, are you ready to equip us with some resilience tools? Heck yes, Rich! I am especially excited to share one resilience tool in our Get Gritty segment that has helped me and my athletes overcome personal challenges and setbacks. But first, let\u2019s shift gears\u2014literally and metabolically. If you\u2019ve ever wondered whether there\u2019s a better way to fuel your endurance engine, this is your wake-up call. Vespa Power might be the performance edge you\u2019ve been missing. Let\u2019s go!   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: Peter Defty from Vespa Power  Get Gritty: The Setback Script TriDot Workout of the Week: Race Rehearsal Fun Segment: Coach Cari Lubenow \/ \u201cThat Pro Triathlon Life\u201d   Announcements and News:   IRONMAN Press Release: Single One Day World Championship in Kona. From Scott Derue   Dear Triathlon `Ohana,         Over the past year, the question I have been asked the most has been about the future of the IRONMAN World Championship.  For the first time in its history, the IRONMAN World Championship moved to split locations in 2023 for two reasons.  Significant numbers of deferrals from cancellations due to the COVID-19 pandemic required two days of racing, and a 2-day, single-location format was tried in 2022 and found to be unsustainable for the local community in Kona, Hawai`i.  With a deep commitment to and care for the Kona community, combined with the rich triathlon history and iconic sporting legacy of Nice, France, the decision was made to hold the men and women\u2019s races in different locations.   In addition, aligned with IRONMAN\u2019s goal of growing the sport of triathlon, it was expected that split locations for men and women\u2019s racing would lead to greater exposure for all and more women participating in the sport of triathlon.  Since first announcing that format change, we have been meticulous in monitoring and reviewing athlete behavior, collecting feedback, and conducting extensive research.  Putting the needs and preferences of our athletes first \u2013 and thinking about the long-term growth of triathlon \u2013 we are excited to announce that, beginning in 2026, the IRONMAN World Championship will return to its roots of Hawai\u2019i, with Kona hosting a reimagined single day of racing, bringing women and men together for the IRONMAN World Championship.  Upcoming Programming - Our March focus will be on running.   May 10 - Athlete Highlight with Paul Hunziker May 13 - Webinar Boulder 70.3 Race Recon May 17 - Podcast Boulder 70.3 Race Recon May 24 - Swim Camp Highlights and interviews 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 We are 70% of capacity   https:\/\/grit2greatnessendurance.com\/training-camp   So whether you\u2019re processing the big Kona news or locking in your training calendar for our spring camp season, one thing\u2019s for sure\u2014there\u2019s no shortage of exciting movement in our sport. Speaking of support for that movement, it\u2019s time to fuel your curiosity and your performance. Let\u2019s roll into today\u2019s Ask a Coach segment, brought to you by a sponsor who knows a thing or two about steady energy and smart fueling\u2026   Ask A Coach Sponsor: G2G Endurance You\u2019re putting in the work\u2014now let\u2019s make it count. At Grit2Greatness Endurance Coaching, we\u2019ve teamed up with TriDot to give you personalized training that adapts to YOU. Whether you\u2019re chasing a PR, qualifying for Worlds, or just trying to stay consistent, TriDot takes out all the guesswork. So, how to get started? Sign up through Coach April\u2019s or Coach Rich\u2019s link, get a 2-week free trial, and dive into smarter training for just $14.99\/month after that. Better training starts now\u2014click the link in our show notes and let's go! \ud83d\udd25 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: Peter Defty Vespa Power See Interview with Peter Defty https:\/\/docs.google.com\/document\/d\/1mKgQMAtKpMGOw9TYd0UPOvyNmWAAjroteGRo3VhTmpE\/edit?usp=sharing Code: 303endurance20 Link: https:\/\/vespapower.com\/coupon\/303endurance20\/   Get Gritty Tip: The Setback Script Alright, listeners\u2014let\u2019s talk about something we know is coming for all of us, no matter how well we prepare: setbacks. Whether it\u2019s an injury, a disappointing race, burnout, or just life crashing in from the sidelines\u2014these moments can shake us and our athletes. And especially as coaches, our instinct is often to jump in and fix it. But here\u2019s the truth: real resilience doesn\u2019t come from bypassing the pain\u2014it comes from moving through it. That\u2019s why I want to introduce you to a tool I\u2019ve used myself\u2014and now share with my athletes. It\u2019s called The Setback Script. So what is it? It\u2019s a personal message that you write before the storm hits\u2014when you\u2019re clear-headed, grounded, and dialed in to your goals. It\u2019s written by your strongest self, addressed to your struggling self. Think of it as a mental recovery plan, a self-authored pep talk, and a clarity checkpoint\u2014when everything else feels uncertain. Now, here\u2019s what goes into a powerful Setback Script: Acknowledgment: It starts by naming the setback\u2014plain and simple. No sugarcoating. This isn\u2019t about sugar-coating. It\u2019s about the truth. Reminders: These are core identity anchors. Who we are. What we\u2019ve overcome. What still matters. This is how we reconnect to resilience that already lives inside us. A Checklist: Tangible next steps\u2014because action restores agency. What can we do in the next few days to take care of ourselves, reset, and move forward with purpose? Anchoring Quotes: Sometimes all it takes is the right phrase to shift perspective. Think of these as emotional lifelines. Stoic wisdom. Words that ground us in reality. Why does it work? Because in the heat of emotion, perspective shrinks. This script expands it again. It prevents rash decisions\u2014quitting, isolating, spiraling\u2014and brings objectivity back to the table. It gives us ownership over our comeback. Now, how can you use this with your athletes? Simple. Introduce the concept during pre-season or during a goal-setting session. Guide them through writing their own Setback Script when they\u2019re mentally strong. Then, when life throws a punch? Say, \u201cHey\u2014it\u2019s time to read your script.\u201d And here\u2019s a bonus tip\u2014write one for yourself, too. Coaches hit walls. We get discouraged. The most powerful example you can give your team is how you recover, reflect, and rise. Remember: resilience isn\u2019t built on sunshine alone. It\u2019s built in the dark, in the quiet, in the moments we choose to keep going. The Setback Script gives your athletes that choice\u2014clearly, courageously, and on their own terms. Now that... is how we get gritty.   TriDot Workout of the Week:    Workout Summary: Race Rehearsal Session Note: Treat this workout exactly like race day. You may be a little fatigued for this workout. On race day you'll be tapered and totally stoked. Try to match race-day terrain as much as possible. Preplan using RaceX for pacing and nutrition. Keep your pacing as even as possible. No highs and no lows...steady as she goes. 10 min @ Z2 with 3 x 30 sec (30 sec) Spinups and 3 x 1 min (1 min) @ Z4 Main Set Entire Session @ Race Pace (Z3)   Fun Segment: That Pro Triathlon Life That Pro Triathlon Life Put on your carbon plated shoes and sponsor-filled kits, because Rich and April, you both just got your Pro Cards! Now you\u2019ve got some decisions to make in how you are going to live your Pro Triathlon Lives! The triathlon gods have blessed you with endless swim, bike and run potential! Congratulations! Now you have to pick where to channel those gifts.  What goal are you chasing as  in your pro triathlete career? Maybe the T100 world tour or SuperTri circuit calls to you? Are you chasing the Olympic dream? Or perhaps you want to stand on that podium in Kona\/Nice or World 70.3 Championships? The world is your oyster! Where are you focusing your talents? Now that you have your goal set, it\u2019s time to train! Luckily, you landed yourself a sponsor who is hooking you up with some awesome training equipment. What is the number one item that you would splurge on to take your pain cave to the next level? Your pain cave is ready to rock, and you are ready to do the right training right.  But training is more fun with a training partner, so let\u2019s find you a pro triathlete bestie! What other pro triathlete are you clocking those swim, bike and run miles alongside?  You\u2019ve crushed your training and it is time to race! The race director let you know that they will be announcing each pro on the way to the swim start, T-100 style. What song are you picking to play you in as you make your way to the start line? Your swim went swimmingly, and now you\u2019ve moved only the land based portions of the race and it\u2019s time to fuel and hydrate. Unfortunately, nutrition is HARD, even for the pros! And when things go south (or north?\ud83e\udd2e), it can be very public. You are leading the race, with all the cameras on you, when all of the sudden a nutrition issue crops up. Which race day very public nutrition-based snafu would you choose: KB\u2019s Kona puke and rally, Taylor Knibb\u2019s Dubai \u201cnever trust a fart\u201d run moment in T100 Dubai, or Julie Moss\u2019s bonk-inspired finish line crawl losing the lead in those final meters down Ali\u2019i Drive before the finish line? Race day is over, and you are feeling grateful for the experience. You decide that you want to use the publicity as a platform to help make this world a better place. What charity or cause are you teaming up with?   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!   ","author_name":"303Endurance Podcast","author_url":"http:\/\/303endurance.libsyn.com\/website","html":"