Welcome to Episode #383 of the 303 Endurance Podcast. We’re your hosts Coach Rich Soares and 303 Chief Editor, Bill Plock. Thanks for joining us for another week of endurance interviews and discussion.
This week we are talking SuperLeague London Learnings, Swim Speed Reset and When To Replace your Helmet.
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UCAN athletes Sara Hall and Emma Bates competing in the Boston Marathon on Monday!
In Today’s Show
- Endurance News – New Voices of IRONMAN, SuperLeague London Learnings, Swim Speed Reset
- What’s new in the 303 – How do you know when it’s time to replace your helmet?
- Video of the Week – Bike with Square Tires…That Works!
Endurance News:
WORLD CHAMPIONS, BRAVE DISPLAYS AND RECORD BREAKING CROWDS: 5 THINGS WE LEARNED FROM ARENA GAMES TRIATHLON LONDON
Last week mentioned – American golden couple Chase McQueen and Gina Sereno to complete in the Arena Games Triathlon in London.
It was a fast, frenetic and entirely unpredictable conclusion to the 2023 Arena Games Triathlon powered by Zwift World Championship Series.
From stellar performances to shocks and twists and turns, the race at the sold out London Aquatics Centre had it all.
Here we take a look at five things we learned from the final of Arena Games Triathlon.
LINN ON TOP OF THE WORLD
Sophie Linn sparkled in the opening event in Montreal but ultimately faded just a little to finish behind Gina Sereno. However, a fire had clearly been lit as she realised this format could be one to really suit her.
The Australian initially wasn’t going to come to London, such was her lack of confidence to secure a World Championship title, but after giving it some thought she committed – and then some.
Arena Games Triathlon, Grand Final, London, Uk, 2023,
Linn put in a significant training block to give herself the best chance of success, and really delivered on the day. She was not only to eventually take the world title, but made a race that could have been dominated by Beth Potter and Cassandre Beaugrand ultra competitive.
Linn may not have started the Series as any kind of favourite, but is now an official World Champion.
HENRI’S COMEBACK COMPLETE
Arena Games Triathlon has really been Henri Schoeman’s redemption story.
Three years of injury and illness have dogged a man so used to success at the very highest level of the sport. His road to recovery has been bumpy, and hugely emotional. There was a time he thought he may never get the chance to race again.
Arena Games Triathlon, London, Uk, 2023
But Schoeman stuck in there, even during the dark moments, and has got his reward.
He really went the hard years for it too, racing all three events even when mathematically he didn’t need to.
But this was always about more than racing, it was about proving to himself he can have a second coming in the sport. And how he did that.
BETH IS A BOSS
Beth Potter may not have raced enough Arena Games events this year to be able to defend her title, but she showed her class in smashing the London event, and in front of a baying British crowd.
Potter has achieved so much in Arena Games racing, but she had never actually beaten Cassandre Beaugrand when the pair have raced together. She put that right in emphatic style with a convincing victory.
GUSTAV’S CHAMPION MENTALITY
They say a champion never quits. Gustav Iden proved why he already has some of the biggest titles in the sport in his collection by proving what it takes to be the best.
The weekend presented him with so many challenges, A delayed flight and a missed briefing saw him start his heat – the so-called ‘Heat of Death’ – with a five second penalty before he had even stepped on the race course.
He pushed hard but ultimately was in the repechage. He was – in Arena Games terms – a mile back coming out of the swim in Stage 2 and his exit before even making the finals looked all but assured.
However, he dug in, pushed himself to the absolute limit and was ready as soon as there was a sign of weakness to pounce.
After such efforts to get to the final there was a suspicion he could come last, but that was proved to be nonsense as she actually got himself to fifth by the end of the final. A remarkable performance, that displayed a quite remarkable mentality.
ELECTRIC ATMOSPHERE
The London Aquatics Centre and the British crowd ensured an incredible day for triathlon. The venue was sold out, with a record 2,000 fans in attendance. The atmosphere was loud and happy, and the athlete thrived on it.
Fans turned up to support Para Triathlon as well and were treated to some stunning performances, including a virtuoso display from Grace Norman.
The venue is fast establishing itself as the pinnacle of Arena Games, but with more fans than ever packing in for the events across the Series, it is clear that triathlon is growing.
https://www.dcrainmaker.com/2020/08/super-league-triathlon-arena-games-behind-scenes-triathlon.html
IRONMAN Brings New Voices to Call in Finishers
TAMPA, Fla. (April 13, 2023) – The list of voices calling athletes across IRONMAN® and IRONMAN® 70.3® finish lines will be expanding in 2023 to include some familiar voices as well as new ones. As the IRONMAN community bids farewell to Mike Reilly, the most famous voice in the sport of triathlon who has retired following a storied career spanning 33 years, athletes can expect to hear a variety of different voices greeting them at IRONMAN and IRONMAN 70.3 events over the coming year.
In addition, more women announcers will be picking up a microphone at IRONMAN and IRONMAN 70.3 events in 2023, including for the first time ever, a fully female announcing crew calling athletes in at the 2023 IRONMAN Maryland triathlon, part of the VinFast IRONMAN North America Series on Sept. 16, 2023.
“There’s nothing quite like those final moments before an athlete crosses an IRONMAN finish line,” said Shane Facteau, Chief Operating Officer for The IRONMAN Group. “Our athletes work for months, and sometimes even years, to hear the illustrious words, ‘You are an IRONMAN!’ made famous by our beloved Mike Reilly. While we will all miss Mike, we are proud to bring a diverse cast of emcees to our events in 2023 and we know our athletes are keen to meet these announcers as they help enhance their race day experience.”
Mike Reilly also shared his appreciation for the craft and the impact this crop of race announcers can have as they encourage athletes at events. “For over 30 years, it has been an incredible honor to support IRONMAN athletes as they cross finish lines worldwide,” said Reilly who is also in the IRONMAN Hall of Fame for his contributions to the sport. “I have no doubt that the dynamic and diverse team of announcers assembled will continue to uphold the legacy of IRONMAN and create unforgettable experiences for competitors and spectators. When you hear those powerful and life changing words, ‘You are an IRONMAN’ at your next finish line, know that they are delivered with passion and a deep commitment to your success.”
Below are many of the iconic voices and new announcers that athletes can expect to see and hear at IRONMAN and IRONMAN 70.3 events this year.
Americas
Jill Blankenburg – Jill is now a seven-time IRONMAN finisher, beginning in 2009 when she completed IRONMAN Florida and since then has gone on to cross IRONMAN finish lines in Coeur d’Alene, Idaho; Lake Placid, N.Y.; Whistler B.C. Canada; Louisville, Kentucky; Cozumel, Mexico and Panama City Beach, Florida for a second time in 2019. Jill is no stranger to the microphone – she’s been a radio DJ, recorded lead and backing vocals for various music projects and fronted a rock and roll band for many years. Jill was delighted for the opportunity to combine her experience on the mic and her passion for triathlon when she began announcing multisport races in 2016 – and she’s often called upon to sing the National Anthem at her events. Jill joined IRONMAN’s announcing team in 2022 is proud to be one of the new female voices on the IRONMAN stage.
Otton Bernardelli – In 2011, during a 10k race, the announcer failed to show up, and Otton had to step up to the microphone to lead 5,000 athletes in the event. This experience made him realize that he wanted to pursue a career in sports announcing. Four years later, in 2015, he received his first opportunity to announce an IRONMAN 70.3 event. Since then, he has worked alongside Dave Ragsdale and Tony Lugo at IRONMAN 70.3 Miami in 2017, and proudly shared the microphone with William Bonder at all IRONMAN 70.3 and full-distance IRONMAN events in Brazil for the past 7 years.
William Bonder –
Javier Clavelo
Nick Edwards
Carissa Galloway . She has also been one of the most recent additions to the world championship announcing team and will help call athletes in at the women’s IRONMAN World Championship in Kailua-Kona, Hawai`i.
Eric Gilsenan – Many have heard Eric at IRONMAN Village expos during past world championship events, and he will expand his role at the VinFast IRONMAN and IRONMAN 70.3 World Championship events in 2023.
Erick González Velázquez – Originally from Mexico City, Erick has been the voice of IRONMAN in Mexico. Two of his passions outside of being an announcer are playing the guitar and heading out every morning for a run with his Husky, Cookie.
Dave Kappas
Rachel Kazez
Andrea Kooiman
Dave Latourete
Tony Lugo
Sara McLarty – Sara McLarty has been racing triathlons since she was a child. She enjoyed a successful 15-year professional career representing the United States at 13 world championships in seven different sports and raced on every continent with the exception of Antarctica. After retiring in 2015, she transitioned into coaching and athlete support with the USA Triathlon elite squad, culminating with a trip to the Tokyo Olympics 2020. Today, her passion is with the SLAP Tri Team #SLAPPERS in Central Florida helping adult, youth and junior high-performance athletes achieve their goals and dreams!
Dave Ragsdale – Dave has been around the Endurance Industry long enough to remember grabbing a popsicle stick at the finish line of a college cross country meet. After a stint in corporate sales in New York City, he moved to South Florida with a buddy so that they could train year-round for the then emerging sport of triathlon. Since then, he’s been in the Event Management business, sold media for Florida Sports Magazine, a precursor to Competitor Magazine and Rock ‘n Roll Running Series and headed up a 6-person sales team with The IRONMAN Group. Currently, Dave helps connect brands and events in the active lifestyle space. Dave’s time on the microphone dates back to his earliest days in the event management business, when he realized that holding a microphone and talking for hours was a lot easier than moving cones or barricades. Thankfully, he had the skill needed to succeed in that spot and in his more than 20 years as an announcer, he figures to have greeted close to 500,000 athletes to the line. Born in Minneapolis, Dave grew up in Pleasantville, NY was educated at Colgate University. He and his wife, Molly, live in Juno Beach, Florida.
Colleen Rue
Tom Ziebart
Mental Mastery With Mark Allen Week 7: Swim Speed Reset
Six-time Ironman World Champion shares what he calls the “ultimate race-prep drill” to find a new physical and mental gear in the swim.
APRIL 10, 2023
MARK ALLEN
As a triathlete, you likely do a ton of steady-state swimming, and not a lot of top-end swimming. That’s good for building endurance, but as you head into race season, it’s good to reset your body’s gauge of what it can do at a fast speed – physically and mentally. That’s why this week’s installment of our nine-week Mental Mastery series will take you to the pool for a fast and furious workout.
Going fast presents perhaps the biggest challenge to keeping your three pillars of Mental Mastery dialed in and active. Hard efforts can be uncomfortable, and physical discomfort can be a distraction to staying locked into a champion’s Mental Mastery focus. This swim workout will blend physical and mental skills to ensure you get the hang of this demanding aspect of athletics.
These types of sets were extremely important for me to do from time to time even when I was getting ready for an Ironman. The intensity of short and fast is like a concentrated form of what takes place over a much longer period of time in a race.
This type of set also reinforced my ability to do the ultimate athletic race prep multitask, which was to go fast but to also stay focused on economy of motion, on keeping my mental chatter to as close to zero as possible, and to resetting my fast gauge.
Sometimes, just thinking about a hard workout can be a mental roadblock. I would always have to rein in my anxiety and the anticipation of how the set would feel, and just launch into doing it. Remember: It’s always so much easier to deal with it while doing the set, than it is to let your mind spiral about what-ifs. The what-ifs in your head are almost always worse than how it actually turns out in real life.
Before we get to the workout and the Mental Mastery drills, let me remind you again what the three pillars of mental mastery are:
Body Awareness- This is developing the ability to be aware of how your body is moving, especially when you are fatiguing or going at a very fast pace or high-power output.
Internal Dialogue- This is being aware of when chatter is getting in the way of performance and developing the ability to change the channel quickly to a space that supports your physical efforts rather than weakening them.
Mental Race Prep- This is remembering what the day-to-day work is going toward and using that vision to propel you to your personal best in your pursuit of the extraordinary.
What’s New in the 303:
How do you know when it’s time to replace your helmet?
303 Endurance | How do you know when it’s time to replace your helmet?
By: A.V. Schmit
Well, there is one obvious reason why you should replace your helmet — A crash. No matter the severity, a crash indicates a mandatory helmet replacement. It makes sense, when you consider all bike helmets are single-use pieces of safety equipment.
A compressed foam impact-absorption area can often be invisible from the outside. Photo: Bicycle Helmet Safety Institute.
They are not designed, nor intended to absorb the energy from multiple impacts. Even in what appears to be a minor impact, the integrity of the internal structures within the helmet may be compromised and be unable to perform when called upon in a supplemental impact.
But there is good news, well, kind of. Many helmet manufacturers offer a discount to replace a crash-damaged helmet. Giro offers a 30% discount as a crash-replacement incentive. To access the discount, you can call their 1-800 number or use an online form on their website.
Other circumstances, like accidentally leaving your helmet in an excessively hot car or truck, cause not so obvious reasons to replace your helmet. Extremely high temperatures, such as those experienced in the southern United States in the summer months, can create temperatures that can damage the impact absorbing foam that make up many modern road and mountain bike helmets.
“Excessive heat can damage your helmet. For example, in direct sunlight a dark gear bag, the interior of a car, or an automobile trunk can get hot enough to cause heat damage (damaged helmets will appear to have uneven or bubbly surfaces).”
Bell Helmets FAQ
Excessive heat, exposure to caustic chemicals, and impacts both on and off the bike, are all circumstances that can necessitate replacing your bike helmet.
So, you have not crashed your helmet or let it cook in a hot car, how do you know if you should replace it?
“We encourage riders to replace their helmet at least every 3 to 5 years,” said Tara L. Giro Consumer Services Representative. “At Giro, our focus is safety. With the advances in safety technology, we feel that is an appropriate range for the usable life of a helmet, barring a crash.”
UV, Ultra Violet, light can degrade a helmet’s polycarbonate shell, but this takes an extended period of time out in the sunlight to occur. Most helmet shells incorporate a chemical UV inhibitor in the material that resists UV damage. Even with that, an extended period of time in the sun or high-altitude exposures can damage the shell of the helmet, as evidenced by fading color or cracks in the shell.
If you observe either of these situations, it’s time to replace your helmet.
So that should give you some general guidelines as to what can damage your helmet, and when it makes sense to replace it. If you are unsure about the condition of your helmet, most manufacturers have a 1-800 number listed on their website where you can seek additional advice.
And… when you do get a new helmet, mark the month and year on the interior with a permanent marker somewhere so you know when you put it into service.
Video of the Week:
Closing:
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!
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