Trust the Process Triathlon Podcast

Mike Ricci interviews ‍Kevin Hester, a triathlete from Canada. Kevin shares his experience racing at altitude at Boulder 70.3 triathlon in Colorado. He discusses his training background, his goals for future races, and his favorite race distance. Kevin talks about the challenges of racing at altitude and the impact it had on his swim, bike, and run. He also shares his emotional moments during the race and the support he received from his family. Kevin offers advice for athletes racing at altitude and emphasizes the importance of taking it seriously. He concludes by discussing his recovery after the race and his plans for future races.

Takeaways

• Racing at altitude can be more challenging than expected, especially on the run.
• Hydration and electrolyte balance are crucial when racing at altitude.
• Listening to your body and adjusting your effort level is important to manage the effects of altitude.
• The support and encouragement from family and coaches can make a significant impact on race day.
• Recovery after racing at altitude may take a few days, but it varies for each individual.

Sound Bites

• "The run was a disaster. Oh my gosh."
• "I just lost it."
• "I always get emotional at the end of a race."

Chapters

00:00 Introduction and Background

03:04 Racing at Altitude and Favorite Distance

09:02 Preparing for Altitude and Race Day Experience

20:13 Emotional Moments and Support

25:08 Advice for Racing at Altitude and Recovery

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Summary

The conversation features Coach KJ and members of the CU Buffaloes women's triathlon team discussing their experience at the National Championship.

They talk about the challenges of the race, the team's performance, and the importance of having fun while competing.

The team had a strong showing, with several athletes finishing in the top 10.

They also won the Spirit Award, showcasing their positive team culture.

The conversation highlights the team's dedication, camaraderie, and the impact of their coaches.

• The CU Buffaloes women's triathlon team had a successful performance at the National Championship, with several athletes finishing in the top 10.
• The team's positive team culture and focus on having fun contributed to their success.
• The coaches played a crucial role in supporting and motivating the athletes.
• The team's dedication and camaraderie were evident throughout the race.
• Winning the Spirit Award showcased the team's positive energy and enthusiasm.

• The Impact of Coaches on the Team's Performance
• Balancing Fun and Performance: The Key to Success




Quotes:

• "We won it! Yeah. It was awesome."
• "The culture. There was just a huge shift this year. And I think we had all the pieces. We were just missing that one piece that was KJ and it just worked so well."
• "The numbers, right? Like that rising tide floats all boats. So I mean, it's just that energy that brings everybody up and that's really cool. That's special, that's special."

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TitlesSound BitesChapters00:00Introduction and Reflection on Nationals08:49Coach KJ's Experience and Surprises at Nationals15:19Lily's Race Experience and Team Performance

In this conversation, professional triathlete Ali O'Donnell discusses her journey from being a road triathlete to transitioning to XTERRA and becoming a professional triathlete. She talks about her first professional race in Athens, Greece, and the qualification process for the XTERRA World Championships.

Ali also shares her experience of transitioning from soccer to running in high school and her decision to join the triathlon team at CU Boulder. She discusses the challenges she faced in the early stages of her triathlon career, including body image issues and the pressure to perform.

Ali also reflects on her time at CU Boulder, including winning the national championship in 2017. Ali shares her experience of transitioning from collegiate triathlon to professional Xterra racing. She talks about her journey, including her first Xterra race, qualifying for Xterra Worlds, and the challenges she faced along the way.

Ali discusses the mental and emotional aspects of becoming a professional athlete and the excitement of traveling and racing in different locations. She also shares a challenging race experience where she had to overcome illness and push through to the finish line. Ali emphasizes the importance of having a strong why and the growth that comes from facing challenges! This is a great interview and we hope you enjoy it!

In this conversation, Coach Mike interviews sports nutritionist Craig David. They discuss the importance of nutrition in athletic performance and recovery. Craig shares his background in nutrition and his experience working with triathletes and endurance athletes. They talk about the timing of nutrient intake after workouts and the role of hydration in recovery. They also discuss the use of supplements, including essential fats, amino acids, and adaptogens.

Summary

Coach Dave and Mike discuss the use of power meters in running and how it can improve triathlon performance. They talk about the reliability of power meters and how they can be used to pace races. They also discuss the evolution of power meter technology and its accuracy. They touch on the importance of cadence and stride length in running and how power meters can help improve these metrics. They emphasize the need to balance different metrics and not focus on just one. Overall, they agree that power meters are a valuable tool for runners.Keywordspower meters, running, performance, reliability, pacing, technology, cadence, stride length, metrics, balanceTakeaways

• Power meters are a reliable tool for pacing races and improving performance in running.
• The technology of power meters has evolved and become more accurate over the years.
• Cadence and stride length are important metrics in running, and power meters can help improve them.
• It is important to balance different metrics and not focus on just one.
• Power meters are a valuable tool for runners to track and improve their performance.

Coach Mike Ricci interviews 2 time Ironman triathlon finisher, Michelle Franks. Michelle discusses learning to swim, overcoming panic attacks and is on the verge of qualifying for the Boston Marathon. Please reach out if you have questions: Info@d3multisport.com Give this episode a share with your friends.

Summary
‍Michelle Franks shares her journey in triathlon, starting from her early sports experiences and competitive spirit. She discusses her challenges with swimming and how she overcame them. Michelle emphasizes the importance of a positive mindset and surrounding oneself with supportive people. She also highlights the impact of her coach, Brad Sang, and his personalized coaching approach. Michelle shares her future goals, including qualifying for the Boston Marathon and competing in world championships. She concludes by reflecting on how triathlon has taught her valuable life lessons.

Takeaways

• Developing a competitive spirit and participating in various sports as a child can lay the foundation for success in endurance sports.
• Overcoming challenges in swimming requires breaking down the distance into smaller, manageable segments and finding a calm mindset.
• A positive mindset and surrounding oneself with supportive people can contribute to success in triathlon and other areas of life.
• Personalized coaching that meets the athlete where they are and analyzes data can help athletes improve and stay on track.

Chapters

00:00 Introduction and Background

00:34 Early Sports and Competitive Spirit

01:27 Involvement in Performing Arts

04:23 Overcoming Swimming Challenges

06:16 Gaining Confidence in Open Water

07:11 Dealing with Swim Anxiety

08:39 Positive Mindset and Competitive Spirit

13:45 Brad Sang's Coaching Approach

20:17 Triathlon as a Life Journey

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Coach Mike interviews 6 Time Triathlon National Champion Jim Hallberg.

Summary

Coach Jim Hallberg shares his journey in endurance sports, from starting in cross-country and track to transitioning to triathlon.

He discusses the importance of patience and progression in training, as well as the key workouts he uses to prepare for national championships.

Jim also emphasizes the role of strength training in improving performance and preventing injuries. He highlights the significance of focusing on large muscle groups and engaging the posterior chain.

Overall, Jim's experience and coaching philosophy emphasize the importance of consistency, efficiency, and discipline in training for endurance sports.

Chapters

00:00 Introduction and Background

01:18 Starting in Endurance Sports

07:12 Winning National Titles

10:07 Going Pro

13:17 Patience and Progression in Training

20:11 Importance of Strength Training

25:26 Training Zones and Variations

27:43 Strength for Running off the Bike

In this episode our guest is Dave Schell of Kaizen Endurance. Dave is a long time endurance coach and we discuss all things cycling, include why triathletes should get off road, average power vs normalized power and other important talking points.

In this episode, D3 Coaches Mike Ricci and Dave Sheanin discuss the best approach to swimming faster. Does a volume based program work better than a technique based program or is it something in between? Listen in as these two experienced coaches give their points of view and ideas on how to balance your swim training to make the most of your time investment in swimming. Please share this episode with a friend and if you have a question about training or coaching, please reach out to us: Mike@d3multisport.com

Mia Keller finished last in her 1st Olympic Distance Triathlon. This didn't deter Mia but motivated her to see what she could accomplish. She has since qualified 2 times for the Ironman World Championship; once in Kona, and once for the for the upcoming race In Nice, France. Mia also battles Ulcerative Colitis (UC), which is also known as Inflammatory Bowel Syndrome (IBD). She has yet to find the perfect solution for her disease and it certainly affects her training more than 2 weeks per month. Mia isn't deterred as much as she's motivated to find a solution so she can really find out what a perfect training block feels like and how much better she can race without worrying about UC. Please share this episode with your triathlon friends and give us a like and a follow. If you have any questions pertaining to triathlon, please contact us at info@d3multisport.com

Matt Cicchinelli is a retired US Marine with almost 20 marathons under his belt. After a life time best of 3:15 many years ago, Matt has been chasing the podium, year after year. His recent best has been 3:39. He reached out to D3 about a year before planning his goal of getting on the podium at the Marine Corps Marathon. This is another example of a D3 Athlete working with their coach together to accomplish a goal that may have been a reach, but with great planning and a great work ethic, once again we see the end result: Mission Accomplished! If you like our show, please share with your friends and give us a like and a follow. If you have any questions related to training or racing, please reach out to us at info@d3mutisport.com - thank you!

This week on our Trust the Process Podcast we are talking with D3 athlete Matt Szymaszek, who is coached by D3 Coach Brad Seng. Matt recently finished IM Triathlon Florida in 9:43 – with a 1 hour and 24 minute PR. Matt finished the race with a 3:17 run, despite cramping. Matt is a full-time physician and has a young family. I hope you enjoy this interview with Matt and please your friends, follow the show and send us some feedback. Thank you! If you have a question about triathlon reach out to us at info@d3multisport.com

In this episode we sit down with D3 Coach and triathlete Dave Sheanin. Dave balances so many things in life and does them all at a high level. On top of his day job as a COO, Dave also volunteers with Athletes In Tandem, where he'll tow, pull and push an athlete across a triathlon course. Dave also volunteer coaches with the University of Colorado Triathlon Team and has been doing so for 14 years. He was named the USAT Community Impact Coach of the Year for his volunteer work. Dave certainly has a great perspective on life and this episode is well worth your listen. Please give us a follow, share with your friends and let us know your thoughts!

This week on our Trust the Process Podcast we are talking with D3 athlete Dixon McDonald. Dixon recently finished IM Triathlon Florida in sub 9:30 – with a 45+ minute PR. He definitely had some challenges this season with a sprained ankle and then some back issues and we were unsure if he would even start the race 8 weeks out. Although his leadup was far from perfect, race day went pretty well. He has an incredible endurance background, having rowed with a team of rowers across the Atlantic. That’s just an incredible feat to me and pretty much unfathomable. Obviously, he has a lot of drive and can dig deep when he needs to draw off experience like rowing 3,000 miles! I hope you enjoy this interview with Dixon! If you like the podcast, please share it with your friends, follow the show and send us some feedback. Thank you!

On this week's podcast we are chatting with D3 Athlete Cathy Casey. Cathy has a long career in triathlon and had her sights on Ironman Hawaii for a number of years. This was the year she made it happen. The only problem was that in her buildup she had a nagging Achilles injury. Listen to how she got through it and made the most of her special day in Hawaii. I hope you enjoy this episode with Cathy. Please let us know if you have any questions that are triathlon related - you can reach us at info@d3multisport.com

All-In! Reaching the Top Step of the Podium

On this week's podcast we are chatting with D3 Athlete and triathlon age-grouper Mike Reed. Mike is a former surfer, turned triathlete, who has qualified for Ironman Triathlon Hawaii multiple times.  Mike is fresh off winning his age group at Ironman Triathlon Maryland and then coming back to run the NYC marathon a few weeks later. Mike is a great example of someone who has worked hard over several years and continue to see results even into his 50s. I hope you enjoy this episode with Mike Reed. Please let us know if you have any questions that are triathlon related - you can reach us at info@d3multisport.com

Karen Rice is am age-group triathlete and a 9 times Ironman Triathlon finisher and just recently finished Ironman Triathlon Hawaii in Kona. She is also an ultramarathoner, an avid skier, and played two varsity sports while attending Harvard. Karen says that sports changed her life and gave her the gift of resiliency when she had to learn to deal with being the only female on her baseball and soccer teams growing up. We hope you enjoy this episode with Karen. Please let us know if you have any questions that are triathlon related - you can reach us at info@d3multisport.com

On today's podcast we sit down with long time D3 Coach Brad Seng. Brad was a multisport athlete growing up. He took up triathlon in his 20s and turned pro when he was in his 30s. His personal best at the Ironman distance is 8:55. He was coached numerous National Championship teams and individuals at the University of Colorado and has been coaching with D3 Multisport since 2013.

If it Makes you Uncomfortable, GO FOR IT!

Coach Mike Ricci interviews Triathlete Kalee Tyson after her Ironman Triathlon Hawaii finish. Kalee has worked incredibly hard over the last several years to qualify for the World Championship. She has a 2 year old, a full time job, and a husband, Isaac, who is also an Ironman athlete. She does an amazing job of keeping the balance in her life. This episode will make you laugh and inspire you to take your own training to the next level, no matter what your current training level is. Please let us know if you have any questions that are triathlon related - you can reach us at info@d3multisport.com