#486 Triathlon Longevity with Coach K  

Welcome

Welcome to Episode #486 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 rolling out the fountain of youth this week as we explore how triathlon leads to longevity and how to splash around in this fountain of youth for as long as you can. 

 

April –​​ that’s right, Rich! This week we’re trading wrinkle cream for running shoes and Botox for bike intervals. Because if triathlon is the fountain of youth, then we’re doing cannonballs in it! We’ve got insights, inspiration, and maybe a few secrets to staying fast, strong, and ageless—so let’s jump in!

 

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 find longevity in triathlon?

• Get Gritty: Attend a Training Camp - Preview of Swim Camp Schedule

• TriDot Workout of the Week: Swim Ladder

• Fun Segment: Triathlon Would You Rather–Disney Edition

 

Announcements and News:

 

Upcoming Programming - Our March focus will be on running.

 

Apr. 19 - Bill Plock joining us to talk about Colorado’s Ride

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

The water bottles arrived and they look amazing. We are already at 20% of slots reserved.

https://grit2greatnessendurance.com/training-camp

 

Grit2Greatness Endurance Website and Social Media - Come check out our new coaching 

Website - Grit2Greatness Endurance Coaching

Facebook page @grit2greatnessendurance

Ask A Coach Sponsor: G2G Endurance

Greatness isn’t about luck—it’s about preparation. At Grit2Greatness Endurance Coaching, we’ve 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’s or Coach April’s link in our show notes and train like the athlete you’re 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: Webinar with Coach Kurt “Mad Dog” Madden

Coach Kurt Madden, with 50 IRONMAN finishes, 15 first place finishes in his age group across IRONMAN competitions, multiple top-ten finishes at the Ironman World Championships, and Two-Time Winner of the Ultraman World Championships is joining us to talk about longevity in triathlon and running.

Get Gritty Tip: Attend A Training Camp

Day 1: May 17 - USAFA Recreation Center 

Schedule:

8:00 Welcome and Swag (coffee and carbs)

8:30 Swim Skills Workshop (3 hrs)

11:30 Lunch and Learn (box lunches)*

12:00 Race Rehearsal (2-4 hours; cheer others when done)

5:00 Social happy hour (Ivy Wild at the Bistro)

* Please let us know about any food allergies or dietary restrictions

 

What to Bring:

Swim gear (swimsuit, googles, cap, longblade fins, snorkel and nose clip)

Bike gear (bike, helmet, shoes, bottles, nutrition, emergency kit)

Run gear (running shoes, running hat, sunglasses)

ID and and Gate Pass

 

Day 2: May 18 - Chatfield State Park Kingfisher Lot (across from Gravel Pond)

Schedule:

8:00 Meetup for coffee and carbs

8:30 AM OWS Clinic (Location A - Gravel Pond beach)

10:00 Transition Clinic (Location B - Swim Beach lot)

12:00 Lunch* and “Ask A Legend” with Olympic Triathlete Jennifer Gutierrez

1:00 Start Long Runs (1-2 hours; cheer others when done)

3:00 Camp Awards and Closing 

* Please let us know about any food allergies or dietary restrictions

 

What to Bring:

Swim gear (swim or tri suit, wetsuit, tinted goggles, bright swim cap, neoprene cap (optional), swim safe buoy, earplugs, vaseline, TriSlide)

Run gear (running shoes, running hat, sunglasses)

Transition bag (towel, etc)

TriDot Workout/Drill of the Week: Swim Ladder

Ready to descend the swim ladder? This week’s workout is all about pacing, form under fatigue, and dialing in your endurance one rung at a time. We kick things off with a smooth 200 at Zone 2, just to get things flowing. From there, we sharpen technique with some 6/1/6 drills and one-eyed breathing to help you stay long and balanced in the water. Main Set

1 x 500 Build to Z4 (20 sec) 1 x 400 Build to Z4 (20 sec) 2 x 300 @ Z4 w/Paddles (20 sec) 2 x 200 @ Z2 (20 sec) 5 x 100 @ Desc to Z4 w/Paddles (20 sec) 125 Alternating Drill Choice/Free by 25 (25 sec)

 

 

Cool Down

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

Session tip: As the intervals get shorter and your rest gets more generous, resist the urge to get sloppy. Hold that form, stay efficient, and finish as strong as you started. Swim ladders are sneaky good—they build aerobic strength while training your brain to stay focused when fatigue sets in. Climb smart, descend sharper.

 

 

 

Fun Segment: Triathlon Would You Rather – Disney Edition!

“Okay folks, it’s time for a magical twist on our favorite game—Triathlon Would You Rather: Disney Edition! We’re diving headfirst into the world of castles, sidekicks, and talking animals… but with a triathlon twist. These questions will put your race-day imagination to the test!”

 

 

Would You Rather…

 

1. …have your bike tuned by the mice from Cinderella OR ride a bike built by Hiccup from How to Train Your Dragon? 

 

1. …run your marathon through the Pride Lands being chased by hyenas OR Run through the hellscape that is Fantasia!

 

1. …fuel with Princess Tiana’s beignets at every aid station OR pre-race carbo-load with Lady and the Tramp?

 

1. …have Genie as your triathlon coach with unlimited wishes (but zero structure) OR be coached by Mulan—with perfectly executed drills and warrior-level discipline?

1. …be stuck in a never-ending loop of “Let It Go” for the entire bike course OR have “It’s a Small World After All” play during the entire run course?

 

1. …be the only human in a Disney-themed triathlon with every character in costume

OR do a normal triathlon—but every volunteer is a Disney villain?

 

1. …win your age group and get your medal presented by Mickey Mouse OR finish last but get a surprise post-race photo shoot with the entire Disney Princess crew?

 

 

Closing Line: “So…to our listeners, what’s your pick? And remember, there are no wrong answers—just magical ones. Share your choices with us on Instagram, Facebook, or tag a Disney-obsessed training partner who needs to hear this!”

"All our dreams can come true, if we have the courage to pursue them." 

– Walt Disney

 

Closing:

Before we close, I want to wish you (April) good luck at tomorrow’s “The Bear” MTB race by Rattler Racing.

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!