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303Endurance Podcast

Jul 30, 2022

Welcome to Episode #346 of the 303 Endurance Podcast. You are listening to your weekly connection to coaches, experts, and pro athletes to help you reach your endurance goals. We're your hosts coach Rich Soares and 303 Chief Bill Plock. Thanks for joining us for another week of endurance interviews and discussion.

In Today's Show

  • Discussion - Best Questions (and Answers) Ask Me Anything with Mark Allen
  • Endurance News
    • Gustav Iden and Ashleigh Gentle Wins + Results of the PTO Canadian Open in Edmonton
  • What's new in the 303
    • Kyle Coon Joins Team INFINIT
    • Boulder 70.3 Course and Athlete Info
    • Harvest Moon Sept 10th nearly sold out
  • Video of the Week

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Feature Discussion: Mark Allen Q&A


Mark Allen, named "The Greatest Endurance Athlete of All Time" by ESPN, has won the IRONMAN® World Championships 6 times, the Nice International Triathlon 10 times, and the first recognized Olympic Distance Triathlon World Championship. He went undefeated in 21 straight races for an incredible two-year winning streak. He has been inducted into the Hall of Fame for IRONMAN, USA Triathlon, and the International Triathlon Union. Allen has coached for 28 years and is now a coach on the TriDot platform.


Best Questions and Answer from Thursday, July 28th from 8-9pm CT:


Question: Why did you choose TriDot?


Answer: Paving the way for how this industry is going to change. This is the future of triathlon training. It's reached a point where there's too much data for a coach to evaluate and adjust training fast enough. Been watching this trend for many years. "This is what I've been looking for and I didn't know it existed."


Question: Besides nutrition, what is the diff between training for 70.3 and 140.6?  Do you recommend 70.3 first?


Answer: Experience is helpful to learn pacing and begin to understand nutrition. Misconception that the training is double. Fitness to do a 70.3 is 2/3 to 3/4s of what you need for an Ironman. Those long rides and runs get you the remaining training. You pace your race to give it everything you have for the distance. An Ironman feels a little bit longer than a 70.3.


Question: What is the most important skill to master as an athlete? Coach?


Answer: Pacing yourself. Follow the training, be consistent and make it a lifestyle. As a coach, respond to an athlete when they have a need. If it takes two weeks to get back to an athlete. I try to be very responsive. TriDot allows me to see what I do very efficiently. "Using this technology is a lot like using an MRI to diagnose an ailment vs a stethoscope."


Question: Key to a fast marathon?


Answer: Have pace yourself on the swim and the bike. Manage yourself, pace yourself and nutrition. Get extra fitness on the bike. Get out of the water fresh. Over distance in the swim and over distance on the bike. Marathon focus on preparing for what you can take in for nutrition. Do the brick workouts with the 20-40 minutes for running.


Question: What is the mental strategy when you want to skip a workout?  Advice to keep attacking it and getting better?


Answer: It's important to identify the key workouts each week. It's more important to balance the sport with the rest of your life. You don't want to lose all the other things that are important to save 3 minutes on the bike. If you find those key workouts, they will give you 80-90% of what you need. The other workouts will help, but they only get you the remaining 10-20%. If getting all your workouts in causes stress in other parts of your life, that's not the goal. If you are feeling like not training, you need to ask yourself if you are recovered enough. Listen to your body. There's no device or metric that can replace how you feel. I like to get out the door and if after 10 minutes you feel like you're full of lactate or feeling lethargic, then turn around and go back home.


Question: What are some of your mental strategies during tough spots in IRONMAN?


Answer: How you deal with it starts long before the race. There will things that will come up that you couldn't have expected. You don't need a perfect race to race perfectly. If your goggles get kicked off, put them back on. You drop a water bottle. Shake it off and get an extra the next time. When you get to the whining phase, I have to change the channel. Get to a mental state where you take a big breath, stop the voice in my head, and analyze what's going on. Maybe I can walk a bit and be steady quiet and engaged. What ever my potential attention and energy I can bring, bring 100% of that. What's my purpose? Do I drop out? My body is working at 20% capacity. If I can give 100% of the 20%, I'll do that. You will be proud of the peace, purpose and quiet and strength to finish.


Question: What is your inner dialogue when you are racing? Do you have a phrase or mantra?


Answer: You should have the positive affirmation. Early in my career I tried that. When you do fall apart, I was never able to remember the mantras. I'm not light as a feather on the marathon, I feel like an elephant. The most powerful place to race from is a quiet mind. In a way you tune everything out but yourself and your process and engaged in the moment and not judging. Try to lock in and give everything I have. There's a magical switch point where all of a sudden you realize you are giving everything I have that day.


Question: How do the principals in your book show up in your coaching?


Answer: Fit Soul / Fit Body. Each of those elements got me from trying to win to winning IRONMAN. Quiet the mind Key. What is your Quest? Why does this have important for you? Is it part of the fulfillment of being a part of a community? Live what you asked for? What does it take to win the IRONMAN? Follow what TriDot is telling you to do. Go hard when you need and easy when you need. Taught me how to be fulfilled even when I have bad days of training and racing. Nothing is inherently good or bad, it's just how you react to it. Phil Liggett looks like Mark Allen is a matching. I was just steady and controlled.


Question: Tips for older athletes and taking days off.


Answer: I'm 64 and I don't take days off. You need to be tuned into your body and take a day off and recover and regenerate. You need to eat a little more good quality protein to stimulate the body to rebuild. Strength training is also key. It can be body weights and cords. If you just swim, bike and run.  20 year study on Boston Marathoners. 1 group just run. 2nd group that did strength and running kept all their muscle mass. Sleep and recovery. Protein and strength training.


Question: What advice do you have for amateurs for longevity in the sport.


Answer: Be consistent. Be steady with your training and recovery. You can only absorb so much stress. If you overdo it you will become stressed and overtrained. This sport should bring fulfillment and happiness.


Question: If I go into my anaerobic zone during my aerobic, will I burn carbohydrate the rest of the workout.


Answer: Depends on how long and how fit. When you aerobic, your ancient genetics detects danger and the adrenal system starts and turns off fat burning and continues to burn carbohydrate. It’s a survival adaptation. You go into high stress physiology. It's not a faucet you turn on and off. It's more like a river that continues to flow for several hours. That's why people bonk.


Question: What's the best marker for choosing to go pro?


Answer: What do you think your potential is? If you feel like your just getting going, go for it. If you're just barely there and you think your at your potential.


Question: What hydration / nutrition to avoid cramps?


Answer: Different cramps have different reasons. Early in the swim your feet cramp - typically when you are under high stress. Your body excretes sodium and magnesium when under stress and your adrenal system kicks in. Okay to have a little anxiety. As best as you can load up on sodium and magnesium. You need to keep on top of magnesium all year. If late in the race the quads cramp, it's because you are putting more load on the quads during the race. Do strength work so you have extra muscle to utilize. Calf cramps come from being under stress for a long time. When your adrenal system gets depleted you get calf cramps. Side stitches come from fast shallow breathing. Slow down the breathing and take deeper breathing. Otherwise rub your knuckles on the sternum.


Question: What gets you most jazzed about the future of the sport?


Answer: Seeing this whole new generation of pros and redefining what is possible. We've had several generations. You can tell some of these great athletes like Daniel and Alistair are on the way out. The way these new athletes like Kristian Blummenfelt and the Sam Longs and Laura Phillips are a new generation that want to race the top folks. Not like it used to be were the new pros were scared cats.



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Endurance News:


PTO Canadian Open 2022 results: Ashleigh Gentle runs to glory

Australia’s Ashleigh Gentle claimed a superb victory in the inaugural PTO Canadian Open in Edmonton on Saturday.


When Gentle exited the three-lap swim just 24 seconds back on Vittoria Lopes, one of the best triathlon swimmers in the world, it was perhaps a sign of things to come. It was a dream start and it set up a memorable day for Ashleigh.


A well-paced bike ride followed, and the addition of a killer run resulted in $100k first prize courtesy of a comprehensive victory in the debut event of the 2022 PTO Tour. With a wedding coming up, it was quite timely! Gentle delivered in some style.


Swim – Lopes leads the way

Brazilian short-course specialist and middle distance debutant Lopes, said goodbye to the rest of the field inside the first few minutes of the three-lap, 2km swim at Hawrelak Park.


With the field including Lauren Brandon (USA) and Sara Perez Sala (ESP), among the top-ranked swimmers from the PTO’s number-crunching, that was an impressive start. Given that she exited the swim at Tokyo 2020 on the feet of Jess Learmonth in a very select group at the Olympic Games, perhaps not surprising – but still very impressive.


Brandon and Perez Sala were in the small chase group along with Julie Derron (SUI) and Gentle. That represented a fantastic start for the Australian, who had been a minute down on Perez Sala in the opening discipline (over a shorter distance), at CLASH Miami. If she could maintain that to the swim exit in Edmonton, a great start to her day.


Lopes did lead into T1, but Brandon was only 12 seconds back after a strong third loop, with Derron, Perez Sala and Gentle a further 10 seconds down. Unfortunately for Lopes, going the wrong side of one of the swim buoys would cost her a 30-second penalty later in the race.


Among the pre-race favourites chasing were Holly Lawrence (GBR), Paula Findlay (CAN), Ellie Salthouse (AUS) and Nicola Spirig (SUI) – all around 1:10 down, but not the best start for Emma Pallant-Browne (GBR) or Laura Philipp (GER) in relative terms. The Brit was 3:35 down, with Laura a few seconds further back. The German had four athletes behind her, and 27 ahead… time to go to work.


Bike – fast Findlay takes control

The bike course in Edmonton comprised of four laps of 20km. As the race started to take shape going into lap two, Lopes – on her standard WTCS road bike – was still holding strong at the front but home favourite Findlay was now only 10 seconds back in second place, having made up 1:15 on the bike.


Gentle, Salthouse, Spirig (road bike, of course!) and Derron followed, just over 30 seconds down.


India Lee was seemingly having a great day (9th at this stage, +1:46) and riding just in front of Lawrence. Philipp had moved up to 16th (+2:57) and was riding quicker then everyone except Findlay.


Pallant-Browne’s day looked as though it was all but over however. From riding with Philipp, she dropped from the timings suddenly, with news subsequently confirmed that she had suffered a front wheel flat. Very frustrating, and with $1million on the line and the last chance to display Collins Cup form, potentially very costly too.


The end of lap two represented the halfway mark of the ride, by which point Findlay’s charge had seen her take the lead and continue to set the fastest splits on two wheels.


Findlay crossed the 40km time split with an advantage of just over a minute on a quartet of Gentle, Salthouse, Spirig and Lopes. Jocelyn McCauley was sixth, 2:08 back. Philipp was now in seventh, 2:40 back and continuing to gain ground.


Another lap on and the Findlay lead had grown to 1:34, with the chasing quartet of Gentle, Salthouse, Spirig and Lopes together. McCauley was still having a great race, 2:16 back in sixth, with Philipp holding pace to Findlay, but still 2:42 back in seventh. She would be hoping to reduce that a touch ahead of the upcoming 18km run.


Completing the top 10 at the 60km mark on the bike were Skye Moench (USA), Jacqui Hering (USA) and Lawrence (GBR), four minutes behind the hometown leader.


McCauley’s progress continued through the final lap, which saw Findlay start the 18km run with a significant lead. Following on the four-lap course were Gentle (+2:04), Salthouse (+2:14), McCauley (+2:19), Philipp (+2:32) and Spirig (+2:42). After taking that penalty incurred in the swim, Lopes started the run in seventh (+3:32).


Run – Gentle takes control

Gentle looked brilliant from the start of the run and immediately started gaining on the 2020 PTO Champion Findlay, reducing a 2:04 deficit to 1:35 within the first 2.5km. Philipp had moved into third and was also gaining on Paula – but most significantly she was losing time to Gentle, the 2018 ITU Grand Final winner.


At the end of lap one of four, Findlay’s lead was down to just one minute over a flowing Gentle, but Philipp’s charge from 28th exiting the water was perhaps coming to a stall. Still in third, she remained 2:30 back and was matching, but not catching, the pace of Paula. Unless anything changed, this was all pointing towards an Australian winner.


The inevitable pass came around the 7.5km mark, and by the midpoint of the run (9km), she was already 23 seconds up, with Philipp now three minutes back in third. Making rapid progress and now up to fourth was Chelsea Sodaro, who had finished a distant second to Philipp at IRONMAN Hamburg. The tables looked set to be turned here, unless the German could raise her pace over the closing kilometres.


Ashleigh Gentle PTO Canadian Open 2022 finish

Photo by Darren Wheeler (

While she didn’t get the win, a very happy Findlay held strong for second place and a $70k pay cheque.


The battle to complete the podium went to the final few hundred metres, when Sodaro hit the afterburners and left Philipp unable to respond.


PTO Canadian Open 2022 Results – Pro Women

Saturday July 23, 2022 – 2km / 80km / 18km – Edmonton


  1. Ashleigh Gentle (AUS) – 3:30:54
  2. Paula Findlay (CAN) – 3:33:16
  3. Chelsea Sodaro (USA) – 3:34:56
  4. Laura Philipp (GER) – 3:35:10
  5. Julie Derron (SUI) – 3:36:18
  6. Holly Lawrence (GBR) – 3:37:43
  7. Vittoria Lopes (BRA) – 3:38:14
  8. Ellie Salthouse (AUS) – 3:38:34
  9. Sophie Watts (USA) – 3:39:28
  10. Nicola Spirig (SUI) – 3:39:50
  11. India Lee (GBR) – 3:45:04
  12. Nikki Bartlett (GBR) – 3:46:15
  13. Laura Siddall (GBR) – 3:49:06

DNF. Fenella Langridge (GBR)

DNF. Emma Pallant-Browne (GBR)



PTO Canadian Open 2022 results: Gustav Iden tops Blummenfelt

There was plenty of action on the run at the first ever PTO Canadian Open on Sunday, but when the dust settled, it was Team Norway topping the podium once again.


Gustav Iden took the spoils of victory (including a $100k cheque for first prize) as he came home in front of compatriot Kristian Blummenfelt.


That though tells just a tiny part of the story on what was an incident-packed day in North America.


Swim – Schoeman sets the pace

When we previewed the Pro Men’s race in Edmonton, one of the factors we mentioned was the quality of swimmers in the field and the likelihood that the pace would be on from the start.


That, not surprisingly, proved to be the case and we saw an elite group of six break clear, headed out of the water by Henri Schoeman (RSA). Separated by just 17 seconds, Schoeman was joined by Aaron Royle (AUS), Alistair Brownlee (GBR), Sam Laidlow (FRA), Ben Kanute (USA) and Kyle Smith (NZL). Plenty of biking legs there too.


The chasers were led by Olympic, World Triathlon and IRONMAN World Champion, Blummenfelt (NOR), who was 1:16 back on the pace-setting Commonwealth Games gold medallist. The Blummenfelt ‘group’ was significant, and included the likes of Miki Taagholt (DEN), Frederic Funk (GER) and Iden (NOR).


All told there were 23 athletes within two minutes of the leader after the opening three-lap, 2km swim in Hawrelak Park, but as expected, Lionel Sanders (CAN) was not one of them. ‘No Limits’ was 34th of 37 in the water, 3:48 down. The slowest T1 of the entire race, by some margin, was hardly helping his cause, and he would start the bike in 35th.


Bike – Brownlee and Laidlow break clear

20km down – the end of lap one of four – and Laidlow and Brownlee had gained a small advantage, 21 seconds up on Smith and Royle. They in turn were now 10 seconds clear of Kanute and Schoeman.


The Blummenfelt/Iden/Taagholt/Funk and co. chase group started lap two 1:44 back. Sanders had Sebastian Kienle (GER) for company, but will still four minutes behind Brownlee and Laidlow at the front, but now up to 26th.


Brownlee and Laidlow continued to work well at the front, swapping the lead and both clearly fully focussed on optimising the bike section. 40km in and they were now 47 seconds up on Smith who was now riding solo.


Royle, Schoeman and Kanute had now been swept up by the Norwegian express, who has slightly reduced their deficit to 1:32. The pressure was on though, and that group was now down to just seven.


Sanders was losing nothing – but while now up to 20th and still more than four minutes back, he was gaining nothing in time terms either.


The second half of the ride didn’t see too much change in terms of the shape of the race. A few seconds here and there, but when the T2 dismount line arrived, it was still Brownlee and Laidlow leading the way. Alistair’s dismount however was pretty poor – clearly crossing the line.


The chase group was 1:07 back comprising of Iden, Funk, Blummenfelt, Smith, Royle, Taagholt, Pieter Heemeryck (BEL) covering 3rd-9th in close order. Sanders completed the top-10 (alongside Andrew Starykowicz) at this point and has gained back some time. He was 3:19 back as he headed towards his bike rack.


Run – Gustav holds on as Kristian battles back

A late entry to the event, Brownlee had said pre-race that the run was where he was likely to struggle, courtesy of a lack of enough running miles, and he certainly didn’t look too good over the opening mile as Laidlow took the lead.


Ominously, Iden and Blummenfelt were now practically stride-for-stride and less than a minute back. They also looked, well, like they usually do – brilliant.


Clearly in pain, Alistair was soon struggling big time, dropping back through the field and seemingly in danger of a DNF. In Brownlee terms, he was in hobble mode and it was painful to watch, from an athlete who has been one of the greatest we’ve ever seen.


Laidlow started the second lap of four with a 16 second lead, but his chances of maintaining that spot for another 4.5km were basically zero, with the way that Iden and Blummenfelt were flying… and then suddenly Blummenfelt came to an abrupt halt with an apparent hip flexor / quad injury / cramp.


Brownlee broken, Blummenfelt hobbling and just as Iden moved into the lead, Laidlow pretty much came to a stop too with cramps. Carnage all over the course – and all within about 10 minutes. Unexpected excitement and lots of things to be considered for each athlete, considering future season plans and avoiding long-term damage.


With his biggest potential challengers falling away, Iden was now in prime position. At the midway point of the run, his lead was a minute and a half over Blummenfelt, who had seemingly had his own Terminator moment, regenerated, and was looking (very) good again. Remarkable – but given his last 18 months, why expect anything different?


Aaron Royle was continuing to have a great day, holding third place (+1:48), followed by Laidlow, Heemeryck, Funk and Taagholt.


Sanders (+3:44), Smith (+3:45) and Collin Chartier (+4:55) rounded out the top ten with 9km of running remaining.


With one 4.5km lap remaining, Gustav continued to lead – but Big Blu was not giving up, bouncing back, gaining time and just 56 seconds in arrears. Surely even he couldn’t take this victory?


At the final turnaround – 2.25km to go – Blummenfelt had cut that 56 seconds to 43 seconds. Exciting racing certainly, but the odds were definitely in favour of the reigning and two-time IRONMAN 70.3 World Champion.


So it proved, and despite the best efforts of his training partner, the legend of the lucky hat remained intact as Gustav Iden took victory at the PTO Canadian Open by just 27 seconds.


Royle capped a fantastic all round performance to complete the podium, ahead of an impressive Laidlow who, like Blummenfelt, bounced back from his mid-race issues for a superb fourth position.


Not the day he wanted, but if you’d told me at 3km that Brownlee would even finish the race, I’d have said you are mad. Kudos to the twice Olympic champion for showing his grit to complete the race.


Gustav Iden Kristian Blummenfelt Aaron Royle photo credit Jamie Dellimore PTO Canadian Open

[Photo credit: PTO Canadian Open]

PTO Canadian Open 2022 Results – Pro Men

Sunday 24 July 2022 – 2km / 80km / 18km – Edmonton


  1. Gustav Iden (NOR) – 3:10:48
  2. Kristian Blummenfelt (NOR) – 3:11:15
  3. Aaron Royle (AUS) – 3:14:26
  4. Sam Laidlow (FRA) – 3:14:47
  5. Frederic Funk (GER) – 3:14:56
  6. Pieter Heemeryck (BEL) – 3:15:23
  7. Lionel Sanders (CAN) – 3:15:49
  8. Max Neumann (AUS) – 3:16:39
  9. Kyle Smith (NZL) – 3:17:02
  10. Miki Taagholt (DEN) – 3:17:14
  11. David McNamee (GBR) – 3:19:07
  12. Alistair Brownlee (GBR) – 3:23:15


What's New in the 303:


Boulder 70.3 Preview and Athlete Information - Athlete Guide


  • 20th Anniversary of this epic race!
  • Fun changes and swag in store for you to help us celebrate this historic event.
  • Swim start will be back on the beach this year!
  • Friends and family can cool off in the swim area on the beach between 10:30am and 5pm. There will be kayaks and SUPs there for them to play around on as well!
  • Finish line is now in front of the Visitor Center building! Be sure to continue onto the beach where we’ll have a picnic lunch available for athletes, as well as the option for spectators to purchase as well.
  • The beach will once again be a beer garden to help you celebrate your finish!


Parking and Shuttles



  • Swim starts from the swim beach and is a clockwise rectangle. Swim exit is at the marina by the boat ramp and the transition area
  • Bike start in the res out to the parking lot and do the lollipop loop and then back past the bike out to hwy 119 where you head south to 55th and then hairpin to Oxford and hairpin then to 63rd do the right turn on Monarch and do a 180 back and turn left on Niwot and then you hit the first aid station. Continue on Neva to hwy 36 and north to Nelson and head east. Turn north on 65th. West on St Vrain. Back on 36 north to Hwy 86 to 75th and then south. Cut over to 73rd and then 71st head south on hwy 119 to the res.
  • Run - same as last year.
  • Nutrition on course -


Aid stations are approximately every 15 miles on the bike and

approximately a mile apart on the run. The general offerings are as





Gatorade Endurance Formula

(Flavor: Orange)

Red Bull

Maurten Gel 100

Maurten Gel 100 CAF 100


Fruit - Banana




Gatorade Endurance Formula

(Flavor: Lemon Lime)

Red Bull


Maurten Gel 100

Maurten Gel 100 CAF 100




Fruit - Bananas & Oranges


Kyle Coon Joins Team INFINIT

31-year-old paratriathlete continues to dominate with first place at the 2022 Paratriathlon National Championships

Cincinnati, Ohio, July 20, 2022/ENDURANCE SPORTSWIRE/ – INFINIT Nutrition, the original custom nutrition company, is excited to announce the addition of National Champion paratriathlete Kyle Coon to their Team INFINIT elite athlete roster.


The 31-year-old Colorado Springs resident recently took first place at the 2022 World Triathlon Para Series Montreal in the men’s PTVI category. Then went on to capture the U.S. national title in his category at the 2022 Toyota USA Paratriathlon National Championships on July 17th, with a time of 1 hour, 1 minute, 46 seconds.


“INFINIT has powered me for all of my races and training since the beginning of 2021,” said Kyle. “It tastes awesome, and I love that I can customize everything about it! I’m so excited, honored, and humbled to be part of Team INFINIT.”


After losing his vision resulting from a battle with retinoblastoma (rare cancer of the eye) at the mere age of 6, Kyle never once let his hardship prevent him from pursuing his goals. Inspired by world-class blind athlete Erik Weihenmayer, he began pursuing a life of adventure in his teenage years — Hiking to Machu Picchu in 2006, and successfully summiting Mt. Kilimanjaro the following year at the age of 15.


Harvest Moon Long Course Triathlon News - 88 slots remaining

It's unbelievable how quickly this summer is flying by. In less than two months we'll be lining up for the Harvest Moon Long Course Triathlon, Duathlon, and Aquabike on September 10th. This is just a friendly registration alert that only 88 slots remain for all categories.



Upcoming Multisport Events in Colorado (

Upcoming Classic Runs in Colorado (


Video of the week:

Quick Highlights: 2022 PTO Canadian Open Women's Race 📽



Quick Highlights: 2022 PTO Canadian Open Men's Race 📽




Upcoming Guests:


Mark Allen. 6x IRONMAN World Champion, joining us to talk about the TriDot partnership and the new Mark Allen Edition training resources that people can sign up for.


Tim Hola is joining us to talk about the Norseman Xtreme Triathlon when he gets back in August.



Thanks again for listening in this week.  Please be sure to follow us @303endurance 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!