Episode #466 Thankful for Powerful Habits

 

If consistency is the key to effective training, habits are the key to keeping training consistent. Join us as we dive into how to create powerful habits that lead to transformative outcomes and break habits that are holding you back.

Shoutouts to: @genucan @ironmantri @coloradosride @303triathlon @tridottraining @tridottrainingsystem @april_spilde

#ironmantri #cycling #triathlon #swimbikerun #Iamtridot #tridotambassador #tridotcoach

 

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

 

Announcements:

Upcoming Programming in December - As we head into December, we are going prime you for your best season ever. You have the blueprint for your plan, you will soon be armed with the habit building formula and next month we're going to start training for next season together. 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

Dec 20: Hiking and snowshoeing

Dec 27: Indoor rowing and wall climbing

 

Indoor Cycling with FulGaz - December 10th we gearing up for winter training and giving you as much help to get through months of indoor riding as we can. We are excited to bring 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 whilst getting their bike sessions done.

We will also create group rides and custom course segments and more to keep you engaged all year round, particularly during winter. Training on FulGaz is the closest thing to riding outside as you can get, athletes can dial in their weight, bike weight, CdA, rolling resistance and more. No drafting, no powerups so they will get a realistic perspective on their potential bike split times.

 

Black Friday Deals -

Wahoo Kickr Snap Smart Trainer $199 on REI.com

Xterra Volt Long Sleeve: $109

 

 

Ask A Coach: How to create powerful habits?

Last week we had a great discussion on creating a blueprint for your 2025 season. We considered

• Strengths can open up opportunities for different types of races. If you are a strong cyclist and climber, you might excel on courses like Coeur d'Alene. A strong swimmer could take on an Oceanside or Escape from Alcatraz.
• If your weakness is open water or ocean swimming, Escape from Alcatraz is probably not your race, but maybe a down river swim like IM California or Chattanooga are.

Deciding on A Race, etc

• Where are you on your journey? What is inspiring you? What do you want to accomplish? Where are you going with this? What distance?

Training Blocks

• Connect back to the strategy, weaknesses and opportunities
• What has the greatest leverage on your season?
• Spend a month focusing on developing your weakest discipline

Camps or Pool School

• If your greatest weakness is swimming, sign up for a Pool School and do a focus on perfecting your swim for block
• If your greatest weakness is bike speed or hills, do a bike camp, train for the triple bypass or century.
• If your weakness is your run, get a formal gait analysis and attend a running clinic.

 

Once you have the plan to put together your best season, you now have to implement it. If your plan requires changes like adding a strength routine, incorporating new drills, being more consistent, getting more sleep, or a multitude of other new habits, you need to be equipped with the 411 on building bullet proof habits or a habit home run!

 

To help us roll through this, I'm (Rich) going to ask the expert (April). Here we go.

1. What is a habit? And how do they affect our thoughts and behavior?
2. What are some examples of habits that triathletes either could or should have? Or put differently, what are the common places habits manifest in our triathlon rhythms?
3. What is a Habit Loop?
4. How can we best evaluate our current triathlon habits? And identify where to improve?
5. Building a new habit
6. Breaking an old habit?
7. As coaches, what are the most common habits you like to see your athletes building or breaking?

 

 

303Triathlon News and Updates:

Alistair Brownlee has announced this morning his retirement from professional triathlon, following his podium finish at the Dubai T100 Triathlon World Championship Final on Sunday.

 

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