Trust the Process Triathlon Podcast

D3 Coach Mike Ricci Interviews Chris Lee of Kinesis Integrated Performance. Chris has a long history of working with Olympic level triathletes, Ironman athletes, Ultra runners, and podium finishers of the Boston Marathon. We discuss how much and how often a triathlete should strength train along with how to train around a race, and the key exercises every triathlete should be doing! TakeawaysStrength training is important for endurance athletes and can help improve performance.The minimum effective dose for strength training is two times a week, but three times a week can be beneficial for some athletes.Strength tapering should start around eight weeks before a race, with a gradual decrease in volume and intensity.During tapering, the focus is on maintaining base strength, modifying as needed, and mitigating injuries.Strength training can be beneficial for recovery after a race, but the volume and intensity should be reduced to avoid muscle soreness and damage. Strength training is crucial for both long-distance and short-distance endurance athletes.During race season, it is important to focus on strength retention and maintain a balance between training and recovery.As we age, strength training becomes even more important for maintaining mobility, strength, and bone health.The app discussed in the conversation aims to make strength training more accessible and personalized for endurance athletes.Sound Bites"I can get faster at this, right?""People still don't understand how important strength training is""We're playing with the endocrine system more so than anything else.""There is too strong. You don't need to be that strong."Chapters00:00Introduction and Background06:54Effective Strength Training Frequency for Endurance Athletes14:55Tapering Strength Training for Race Preparation30:31Introducing an App for Personalized Strength TrainingExercises all triathletes should do:https://www.youtube.com/watch?v=nmHO9ztKu7Uhttps://www.youtube.com/watch?v=GftYHNNA3lshttps://www.youtube.com/watch?v=q1BO7ynQJmIhttps://www.youtube.com/watch?v=Tyjf5zusMUshttps://www.youtube.com/watch?v=yE0M-t56_EE

Coach Mike Ricci interview 6 time National Champion Coach Jim Hallberg about the importance of Zone 2 and how Jim relies on it to see progress with his athletes. TakeawaysZone 2 training is the foundation of all training in endurance sports.Zone 2 training improves aerobic capacity without excessive fatigue or muscle breakdown.Perceived effort, heart rate, pace, and power can be used to determine Zone 2 intensity.Recovery is important for allowing the body to adapt and improve.Capillary density plays a crucial role in delivering oxygen and removing waste from muscles.The balance between Zone 2 training and higher intensity workouts should be individualized based on race goals and time availability.--- Support this podcast: https://podcasters.spotify.com/pod/show/d3-mikericci/support

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."Chapters00:00 Introduction and Background03:04 Racing at Altitude and Favorite Distance09:02 Preparing for Altitude and Race Day Experience20:13 Emotional Moments and Support25:08 Advice for Racing at Altitude and Recovery‍--- Support this podcast: https://podcasters.spotify.com/pod/show/d3-mikericci/support

SummaryIn this conversation, Mike Ricci interviews Michael Folan, the owner of Infinit Nutrition, about the evolution of nutrition in endurance sports. They discuss the importance of personalized nutrition, the benefits of custom mixes, and the role of sweat rate and sodium levels in performance. Michael shares insights from his experience as a 10-time Ironman finisher and explains how Infinit Nutrition helps athletes optimize their nutrition for training and racing. They also touch on the use of caffeine in endurance sports and the drawbacks of using artificial sweeteners.Takeaways1) Personalized nutrition is crucial for endurance athletes to optimize their performance.2) Custom mixes, tailored to an athlete's specific needs and preferences, can simplify nutrition and improve performance.3)Monitoring sweat rate and sodium levels can help athletes determine their individual hydration and electrolyte needs.4) Caffeine sensitivity varies among individuals, and genetic testing can provide insights into an athlete's response to caffeine.5) Artificial sweeteners, like Stevia, may not be the best choice for endurance athletes due to their low calorie content and potential negative effects on performance.Infinit's New Nutrition Coaching Service

SummaryThe 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 SuccessQuotes: "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."AI show notes are experimental. Did you find them useful?TitlesSound BitesChapters00:00Introduction and Reflection on Nationals08:49Coach KJ's Experience and Surprises at Nationals15:19Lily's Race Experience and Team Performance--- Support this podcast: https://podcasters.spotify.com/pod/show/d3-mikericci/support

Coach Mike Ricci interviews Jennifer about her incredible streak of 30 straight Boston Marathons, her Ultra Marathon career and how an injury got her started in triathlon. From having a severe life changing injury as a child to starting to run in her early 30s, this is a tremendous story. Jennifer goes into detail about her challenges in keeping the streak going including an injury during her 23rd marathon that almost ended it. This is not your typical interview - Jennifer has overcome some significant setbacks but her perseverance sets her apart. Prior to the marathon this year she had a scan done that showed nodules on her lungs and post marathon she learned that had a condition known as sarcoidosis. I know you'll love listening to this interview - it really is inspiring. Share it with your friends, give it a like and above all else, please rate the podcast. Thank you! https://www.mayoclinic.org/diseases-conditions/sarcoidosis/symptoms-causes/syc-20350358#:~:text=Sarcoidosis%20is%20a%20disease%20characterized,skin%2C%20heart%20and%20other%20organs--- Support this podcast: https://podcasters.spotify.com/pod/show/d3-mikericci/support

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! --- Support this podcast: https://podcasters.spotify.com/pod/show/d3-mikericci/support

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.--- Support this podcast: https://podcasters.spotify.com/pod/show/d3-mikericci/support

SummaryCoach 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.--- Support this podcast: https://podcasters.spotify.com/pod/show/d3-mikericci/support

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: [email protected] Give this episode a share with your friends.Summary‍Michelle 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.Chapters00:00 Introduction and Background00:34 Early Sports and Competitive Spirit01:27 Involvement in Performing Arts04:23 Overcoming Swimming Challenges06:16 Gaining Confidence in Open Water07:11 Dealing with Swim Anxiety08:39 Positive Mindset and Competitive Spirit13:45 Brad Sang's Coaching Approach20:17 Triathlon as a Life Journey‍--- Support this podcast: https://podcasters.spotify.com/pod/show/d3-mikericci/support

Coach Mike interviews 6 Time Triathlon National Champion Jim Hallberg. SummaryCoach 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.Chapters00:00 Introduction and Background01:18 Starting in Endurance Sports07:12 Winning National Titles10:07 Going Pro13:17 Patience and Progression in Training20:11 Importance of Strength Training25:26 Training Zones and Variations27:43 Strength for Running off the Bike--- Support this podcast: https://podcasters.spotify.com/pod/show/d3-mikericci/support

‍In this episode, Coach Mike Ricci interviews members of the CU Triathlon team as they prepare for their conference championship and nationals. Madeline and Devin share their journey into triathlon and their roles within the team. Coach KJ discusses her background in swimming and her transition into coaching. The team emphasizes the importance of fundraising to support their races and the upcoming crowdfunding campaign. They also highlight the team's focus on process-based goals and the importance of a supportive team culture. The episode concludes with information on how listeners can donate and support the team.Takeaways The CU Triathlon team relies on fund raising to support their races and subsidize costs. The team emphasizes process-based goals and a supportive team culture. Coach KJ has seamlessly transitioned into her role as coach and has brought a focus on swim workouts and maintaining team traditions.The team is focused on preparing for their conference championship and nationals, with a goal of performing their best and enjoying the experience.Chapters: 00:00 Introduction and Team Background03:06 Roles and Fundraising05:55 Preparations for Conference Championship09:03 Coach KJ's Impact on the Team12:00 Coach KJ's Transition and Comfort with the Team14:58 Coaching Moments and Frustrations19:46 Fundraising and Support21:30 Closing Remarks and Good Luck‍--- Support this podcast: https://podcasters.spotify.com/pod/show/d3-mikericci/support

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. --- Support this podcast: https://podcasters.spotify.com/pod/show/d3-mikericci/support

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: [email protected] Support this podcast: https://podcasters.spotify.com/pod/show/d3-mikericci/support

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 [email protected] Support this podcast: https://podcasters.spotify.com/pod/show/d3-mikericci/support

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 [email protected] - thank you!--- Support this podcast: https://podcasters.spotify.com/pod/show/d3-mikericci/support

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 [email protected] Support this podcast: https://podcasters.spotify.com/pod/show/d3-mikericci/support

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!--- Support this podcast: https://podcasters.spotify.com/pod/show/d3-mikericci/support

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!--- Support this podcast: https://podcasters.spotify.com/pod/show/d3-mikericci/support

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 [email protected] Support this podcast: https://podcasters.spotify.com/pod/show/d3-mikericci/support

All-In! Reaching the Top Step of the PodiumOn 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 [email protected] --- Support this podcast: https://podcasters.spotify.com/pod/show/d3-mikericci/support

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 [email protected] Support this podcast: https://podcasters.spotify.com/pod/show/d3-mikericci/support

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. --- Support this podcast: https://podcasters.spotify.com/pod/show/d3-mikericci/support

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 [email protected] Support this podcast: https://podcasters.spotify.com/pod/show/d3-mikericci/support