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303Endurance Podcast

May 8, 2021

This week we have coach Bobby McGee and Sue Reynolds.  Sue has been a guest in the past and we talked about her book "The Athlete Inside".  As she heads to Worlds in Bermuda this October, she is being coached by world renown running and triathlon coach Bobby McGee. Bobby is the author of Magical Running: A Unique Guide to Running Fulfillment.

Bill you asked the other week, who's the Yoda of the coaching.  I think Bobby McGee is the Yoda of coaching for running and triathlon. 

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In Today's Show

  • Feature interview - Bobby McGee and Sue Reynolds
  • Endurance News - IRONMAN 70.3 Results and News
  • What New in the 303 - ?
  • Bill and Rich's Excellent Adventure - Sabino Canyon in Tucson and Road to Ragnar
  • Video of the Week - Bobby McGee Running Fundamental and Lionel/Sam Battle

Interview Sponsor: UCAN

Take your performance to the next level with UCAN Energy and Bars made with SuperStarch®  UCAN uses SuperStarch instead of simple sugars to fuel serious athletes.  UCAN keeps blood sugar steady compared to the energy spikes and crashes of sugar-based products.  Steady energy equals sustained performance!

Saw Tim O'Donnell has his hands on UCAN EDGE.  Each has 15g of SuperStarch Energy and 0g sugar.  They are not a gel consistency, which is awesome!  Is much more like a liquid.  Tear off the top and just rolled it up.  It wasn't sticky like gels.  The flavor is like the tropical orange flavor of the Energy SuperStarch powder.  I may  my extra test tubes of UCAN SuperStarch.


You put in the training, so don't let nutrition limit your performance.  Use UCAN in your training and racing to fuel the healthy way, finish stronger and recover more quickly!  Use the code 303UCAN for 20% off at or

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Interview with Bobby McGee and Sue Reynolds

Our guests this week are Bobby McGee and Sue Reynolds. 

As with all interviews, as you research and prepare you learn what incredible contributors these guests are to endurance sport.  Bobby McGee is no exception.  Bobby McGee has played an integral role in the development of top athletes with USA Triathlon, as well as several Olympians and top-ranked ITU stars. He is the author of “Run Transformation,” The World’s Best Run Training Course.  He also wrote Run Workouts for Runners and Triathletes. The Forward in that book is by Tim Noakes who established the Central Governor theory and leading Physiologists.

One of Bobby's athletes, Barb Lindquist, 2004 Olympic Triathlete writes of Bobby McGee - "I worked with Bobby in my lead up to the Athens Olympics.  His approach took my running to the next level, helping me become the World #1 ranked triathlete for 2 years. His blend of science & intuition definitely brings out the best runner you could possibly be.”

Sue Reynolds started a journey that started with a walk to a neighbors house and back.  Step by step, goal by goal, she discovered running and then triathlon and completely transformed her body and life.  At the age of 67 she has completed 5 seasons of triathlon and has been to 4 world championships.  We spoke to her about her book "The Athlete Inside"

Let's get into the in person interview at Bobby's office in Boulder, CO.

Bobby McGee Running


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Endurance News:

Sam Long, “Absolutely a Break Through Race.”

St. George Utah, May 1st 2021–For the last couple of years they have exchanged blows on social media and swapped Strava KOM’s on Mt. Lemmon, but yesterday they battled in person to very end.  Sam Long and Lionel Sanders ran shoulder to shoulder for last three miles of IRONMAN 70.3 St. George, the North American 70.3 Championship. If it had been a 70.1, Sam may have won, but with an obvious final grimace, Sanders had one last kick and pulled away in the final turns and edged Long by five seconds.

Both men collapsed at the finish line where the emotion and pain of the effort was clear when they stood and embraced like two prize fighters with nothing else to give. The made for the movies ending culminated a day that saw Long and Sanders make up time on the bike putting them in position to chase down the leaders on the run that included Boulder’s Rudy Von Berg who finished fourth.

For Sam Long this was a breakthrough race. He knew that if he found himself in the exact position he did, that all his hard work had paid off. He knew Sanders was probably the one to beat and his respect (maybe admiration) for Sanders was obvious at the finish line.

During the broadcast, analyst and pro triathlete Dede Griesbauer (who did an amazing job) thought Long’s move near the top of the last hill about 3 miles out may have been too soon. He caught the pack on the hill and then slipped back near the top. Was his last match burnt? Nope, and he said when asked about it, “my plan all along was to push the final 3 miles. I knew they are downhill and that I can run down quite well. I was struggling to stay with them on the uphills so had to give it everything I had.”

Ironman 70.3 St George Results

  • 5 seconds separating Sam and Lionel
  • 2:10 to Magnus
  • Daniela cruisy 5 minutes lead on 2nd place
  • Skye Moench a close 5th to Paula Findlay


Video of the Week:

Essentials of Running Mechanics with Bobby McGee

Lionel Sanders VS Sam Long Final 5K 70.3 St.George



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!