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303Endurance Podcast

May 30, 2020

Our interview with Matt Bach of UCAN was inspired by two things really.  First, we had a discussion on the show a couple weeks ago discussing how COVID era race cancellations affect businesses in the endurance sport industry differently depending on how dependent the product or service is to racing.  A company like Race Day Wheels is going to be affected a lot differently than Continental tires.  The second inspiration was through just stepping back and thinking about how we are getting by in this COVID world.  What are athletes doing without races on the calendar?  How are they training?  How are the feeling?  I got to thinking about things I'm doing differently than I was back as recently as March.  What are my new habits, habits that I've stopped, what's working and what's not.

One of the things I've started doing for the first time is watching social media zoom meetings, are attending zoom meetup groups.  For the first time, I've done live streamed workouts like the ones with Chris Poirier Kim.  I never used to do those things.  One of the things that I've really enjoyed and shared are education seminars that Matt Bach did about the science of UCAN which helped me appreciate why it works so well for me.  I shared it with my athlete Matt Emmet.  Who also found it educational.  I thought it would be great to have Matt share it with our audience.     

Interview with Matt Bach:

UCAN Recipes page -

UCAN Global Running Landing page -

UCAN Community FB Page -


Sponsor UCAN:


What's New in the 303:

Check out the upcoming Garage Talks with Megan Hottman AKA The Cyclist Lawyer.

Open Water Swimming: Grant Ranch closed, but Chatfield will be open for swimming.  See COMSA for more information. Discuss what we know.

How to Fall off a Bike and Not Get Hurt



How to Fall off a Bike and Not Get Hurt

If you’ve ever watched the pros in the Tour de France, you’re probably aware that even the most serious cyclists take a tumble every now and then. While injuries during a high-speed crash can’t often be avoided with little to no time to react, recreational cyclists traveling at slower speeds can reduce their injury chances by learning to fall correctly.

Keep these basic tips in mind to prevent injuries the next time your wheels slide out from under you.


Instead of crashing at 40 mph in a sprint to the line like a pro, an amateur cyclist is more likely to fall in the 15–20 mph range when crossing wet train tracks or getting a wheel caught in a drain cover. Since there’s more time to react, the instinct is to let go of the handlebars and brace for the fall with your hands.

A fall on an outstretched hand (FOOSH) is one of the more common ways to break bones in your hand, wrist, elbow and clavicle. To avoid this, it’s better to either keep your hands on the bars or as close to your body as possible to protect your face and chest. If you can roll with the impact instead of bracing against it with your hands, you’ll spread the forces of the impact across a larger surface area, reducing your chances of a fracture.



Getting ejected over the handlebars is quite different from having your wheels slide out from under you. While getting yourself into a ball and using the tuck-and-roll method will definitely work on an over-the-handlebar accident, when the bike slides out from under you, this technique might not — particularly if you’re traveling at slow speeds.


Endurance News:


Strava Changes Move Some Features to Subscription Based

a few of our free features that are especially complex and expensive to maintain, like segment leaderboards, will become subscription features. And from now on, more of our new feature development will be for subscribers – we’ll invest the most in the athletes who have invested in us.

Here's what has changed.

New features for subscribers

  • A big Routes update, with planning & recommendations on iOS and Android
  • Matched Rides: Analyze performance on identical rides over time
  • See your full workout history with Training Log on iOS
  • Workout Analysis is now available for all activity types
  • Grade-Adjusted Pace (GAP) now on iOS and Android
  • Coming soon: A whole new way to compete on segments…


New subscription features that were previously free

  • Overall segment leaderboards (Top 10 view is still free)
  • Comparing, filtering and analyzing segment efforts
  • Route planning on, with better maps and support for segments
  • Matched Runs: Analyze performance on identical runs over time
  • Training Log on Android and
  • Monthly activity trends and comparisons


Recent releases for all athletes

  • “Favorites first” feed settings and the return of the chronological feed
  • Improved impossible effort detection… False KOMs, QOMs, CRs dethroned!
  • Apple Watch uploading and improved sync to Apple Health
  • Recorded the drive home by accident? New mobile activity cropping
  • All activities now show both elapsed and moving time
  • New or improved analysis of power, cadence and swimming stroke rate


Ironman triathlon in Kona delayed again due to coronavirus concerns

May 26, 2020 at 12:57 PM HST - Updated May 26 at 1:00 PM

HONOLULU, Hawaii (HawaiiNewsNow) - The 2020 Ironman 70.3 Hawaii triathlon, already postponed once because of the global coronavirus pandemic, has been pushed back a second time and is now scheduled to take place on November 21, the company said Tuesday.  All of the athletes who have already registered for the race, which typically draws about 2,500 participants, will soon receive details on the updated plans for the event, which the company says are 'continually evolving.'  “We thank our athletes for their commitment and look forward to providing them with an exceptional race experience in the future,” the company said in a statement.  The event is one of the largest to take place in Kona each year, drawing as many as 10,000 people ― including friends and relatives of the participants ― to the area.  The projected economic impact of the event to the state is around $30 million.


Video of the Week:

Core Workout with Personal Trainer Chris Poirier Kim

Garage Talk #10: Megan Hottman



Thanks again for listening in this week.  Please be sure to follow us on social media including @303endurance and @milehighendurancepodcast 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!