We say it all the time, fueling is the 4th sport in triathlon. The longer you are out there, the more dialed in your nutrition and hydration strategies need to be. Since Ironman Memphis 70.3 is coming up soon, we figured it timely to talk about how to fuel the entire day, from the time the alarm goes off to the time you cross that finish line. Coach D will be giving a lot of personal examples and his own time schedule for staying topped off. So all you long course triathletes load up on snacks and join us for another episode of Coaches on Couches.

Coaches on Couches

Fueling a Half Distance Triathlon

On this episode we were super excited to have Erika Larsen (Ironman Race Director) and Caroline Norris (Head of Sales and Events at the race venue, Shelby Farms Park) on the couch. A lot has changed in a year, including every single leg of the Memphis Ironman 70.3 race course. So we figured we'd call in the big guns and get the info straight from the folks who...well...make the info. If you are doing this event, you will not want to miss this. It's better than reading the athlete guide. :) We cover everything from check-in, to parking, to what there is to do in this giant park for 4-8 hours. And yeah, we cover the courses in detail. Who better to describe the course than a couple of slouches who spend hours each week riding and running these routes!? So sit back, go all zone 2, and join us for another episode of Coaches on Couches ----- We need volunteers! Go to https://ironman.volunteerlocal.com/volunteer/?id=52424 to sign up to help with the event. You can literally choose your location and shift on the site.

Ironman Memphis 70.3 Updated Race Preview

With the TN State Criterium coming to our home turf, we figured it timely to talk about some of the golden rules of criterium racing. We'll cover a little on what crit racing is, what to expect, some strategy, and how NOT to look like a total greenhorn. So if you are newer to bike racing or are considering jumping in on your first crit, grab your chamois, your hammers, and join us for another episode of Coaches on Couches.

Crit Racing for Newbies

If there is one major barrier of entry into triathlon, it's swimming. And more specifically, swimming in the open water. Even really experienced triathletes can have some anxiety in the open water. So today we are talking to Tim Linn of Family First Tri, a long time competitive swim coach, pro level triathlete, and one heck of an open water swimmer. We will break down why getting in the open water is so different from the pool, what you need to tweak to decrease your panic and anxiety in the open water, and how to increase your open water performance. Apologies for the cruddy audio. Our mics were not actually connected. Technology probz. But the podcast was too good to scrap!

Open Water Swimming Basics with Tim Linn

You're ready for a new tri rig, but which one should you get? What size should you get? Disc brakes or rim brakes? Fully integrated super bike or one that uses standard parts? What about bar adjustability? Wah wah wah wah....analysis paralysis. It can get pretty overwhelming, but even though we don't directly sell bikes, we help people pick the right one for them every single week. So we've come up with a few MAJOR things to consider, and a few MUST HAVES for your new rocket ship bike. So if you're in the market for a new triathlon bike, open your ears before your wallet, and join us for another episode of Coaches on Couches.

Picking the Right Triathlon Bike

In any sport, there are sets of skills you need to posses so that you can perform at your highest level. Let's face it, no one ever got to the elite level of curling without having some serious brooming skills. So today we are going to talk about all those lonely skills you've been ignoring, that actually make a big difference in your performance. We will break down triathlon, cycling, and running specific skills. The list is not all inclusive, so if we missed something important, drop us a comment!

Skills Pay The Bills

Got knee pain? Coach D has been fitting bikes professionally for over a decade, and has seen just about everything in regards to knee pain causation. We can't always blame the fit for knee pain, but in this episode we dive into several possible causes, and the position changes you can make on your bike to fix those issues. So if you are a cyclists or triathlete dealing with knee pain on the bike, join us for another less than serious episode of Coaches on Couches.

Bike Fitting Series - Fixing Knee Pain

The truth is we hate the term speed work. Mainly because it's a broad term for multiple styles of training, all of which have their own purpose. And while we are at it, all speed work IS NOT fast! And it doesn’t have to involve intervals that make you want to hurl. So today on the couch we are going to break down the many types of speed work and give you the purpose of each and some tips on when to perform each type. So if you are a runner or triathlete looking to drop the hammer on two feet, start your warm up now and join us for another episode of Coaches on Couches!

It's All Speed Work!

Today on the couch we will be laying out a road map for all of you newbie triathletes who have decided to jump into a half iron triathlon in your first season. Go big or go home right? Some questions answered: What exactly are you getting into? How much time you are looking at training in order to finish? What will my longest workouts be? Do I need to do the full distance before race day? Do I really have to swim? With the much anticipated arrival of Ironman Memphis 70.3, there has been a huge jump in people signing up for their first triathlon, many who have no clue what they signed up for. Fear not, we’re here to break it all down and provide a basic road map for success. If you want the super detailed, in your face version, you can find our 90 min presentation that breaks it all down for you at www.buildpeakcompete.com/immem

Couch to 70.3

Newbie cyclists and triathletes! This one is for you. In this episode we chat with our buddy Chad Terry from our local bike shop Bikes Plus about how to pick the right bike for you. Chad has been in the bike industry since he was 14. With that kind of experience, we had to talk a little about his journey from racing BMX, to working in his dad's bike shop, to now having an equally as experienced business partner with 3 locations. To keep things timely we dove into how the pandemic has affected his business, for better or worse. Then we aim to get some juicy tidbits from the dude for those of you who are looking at purchasing a bike, but have no clue what type bike is best for you. I'm a triathlete, but do I need a tri bike? I like to ride on the road...but also on the trails....but also on bike paths...and I enjoy the unpaved roads...soooooo... I'm brand new to cycling, where do I start? I want to ride faster group rides, is a race bike what I need? So if you are a pandemic cyclist, or looking to get a new steed, saddle up and join us for another episode of Coaches on Couches!

Finding The Right Bike For You With Chad Terry

If you've been curious about the Oura Ring, this episode is for you! Coach D and Coach B-fun have been using the Oura Rings for a little over 3 months now and they've got a great list of pros and cons with the this fancy wearable gadget. They cover: - What is the Oura Ring? - What does it measure? - What does it extrapolate from that data? - What it does really well - What is really annoying about it right now - Is it worth the money? It seems like most endurance athletes these days have a love/hate relationship with technology so we're trying to make this straight forward and to the point....thus the shorter episode. Don't forget, you can always submit your questions and topic recommendations to couch@buildpeakcompete.com In leu of high fives, we accept 5 star reviews. You can always find more info about BPC at buildpeakcompete.com

Oura Ring 3 Month Review

In this stint on the couch we introduce you to a new slouch, and BPC coach Aaron Persinger. Aaron has a masters degree from the U of M in health and human performance and he was a 4 year letterman on the U of M track team as a hurdles specialist. He's recently been working with our friends at Memphis Youth Athletics, and assistant coaching the Christian Brothers High School track and XC teams. Since it's right in his wheelhouse, and we've been helping young athletes get faster longer than we've been working in endurance sports, we chat about how to go about developing speed in youth athletes. We break it down into 4 main areas of focus, and why it's important to go in the order we lay them out. We also cover some of the big mistakes coaches make in the process. If you have a young runner, you won't want to miss this! Heck, if you are an adult and want to get faster, most of the same principles apply! And if you want to make some big improvement this off season, you can book training with Coach Aaron now on our website. Shout Outs Leigh Ruston - All time best 60 min power Coach Heather - All time best 5 and 20 min power Professional Triathletes Organization - PTO Paula Findley and Gustav Iden for taking the win and the big pay day at Challenge Daytona!

Developing Youth Speed

Let's face it, none of us got into cycling to be inside all the time. The freedom to roam, the fresh air, and getting some vitamin D...all keys to not flipping tables and going postal. But realistically, there are a lot of things that can prevent us from riding outside. We know a lot of riders who absolutely swear off the trainer 12 months out of the year, but there are a lot of advantages to indoor saddle time, ESPECIALLY during the colder months. And that's what we are going to discuss today. By the end of the show, you'll be apologizing to that cob web covered trainer in the corner of your garage. And maybe, just maybe, you'll be dropping hammers in the spring and thanking old turbo for sticking with you. Shout Outs Walker Burrow - 1st AG Ironman Gulf Coast 70.3 - Half Ironman World Championship Qualifier Jamie Bailey - IM Florida Finisher Ben Ladd - New 60min Best Power Leigh Ruston - 1st Overall Female Grit and Grind Gravel Grinder Hart Robinson - 6th Overall Male Grit and Grind Gravel Grinder   Shout At! Taco Bell for discontinuing fresco!

Why You Should Learn to Love the Trainer

If you've listened to the show before, you know we love strength training. But, should runners, cyclists, and triathletes really lift heavy? Is there really any benefit? Or is the juice not worth the squeeze? In this episode Coach D and Coach B-Fun break down their thoughts on heavy lifting and offer up some tips on how to avoid some of the common pitfalls of slingin' steel. Shout Outs Chris Watts - 4th overall Deep South Triathlon Johnny Pitts - PR 70.3 Deep South Triathlon Hart Robinson, David Collins, Coach B-Fun- Chinkapin Hollow Gravel Grinder 107 Coach D, Brad Harriman, John McCann, Brad Malone - Chinkapin Hollow Gravel Grinder 63 All Sports Productions - Great race, well marked courses, and great protocol for keeping folks safe and healthy

Should Endurance Athletes Lift Heavy?

With one of our favorite 50k trail races of the year on the horizon, we figured it best to chat about some of the essential considerations when preparing for a trail ultra marathon. It might be a little late if you are gearing up for Walking Tall 50k, but it's never too late to do some course and race specific prep! Whether you are in the throws of training or just considering taking on an ultra, you won't want to miss this. So throw on your grippy shoes, get all the snacks, and prepare for another episode of Coaches on Couches! Shout Outs Chris Watts - 2nd Overall Degray Lake Triathlon Cliff Abeles - 1st AG Degray Lake Triathlon Scott Newberry - 2nd Overall West Fight On Mileage Challenge Tony Gambrell - Hitting new bests all over the place! If you are looking for a great event, don't miss out on the Walking Tall 50k/25k. It's West TN's premier ultra.

Trail Ultra Marathon Training Essentials

Each week Coach D and Coach B-Fun share their 20+ years of endurance coaching, training and racing experience through less than serious conversations and interviews with other time crunched athletes, coaches, and experts within the endurance community. If you are a cyclist, triathlete, runner, or do-it-all athlete, this is made for you! We can't guarantee political correctness, but we can guarantee you will pull some great nuggets of information to help improve your own performance. We'll be talking: Cycling, Running, Triathlon, Duathlon, Cross Country, Aquabike, SwimRun, Mountain Biking, Cyclocross, Gravel Grinders, and any other sports we have the pleasure of working with.

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Coaches on Couches

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