Today on the Couch, Coach D and B-Fun talk to Andy Blow and Jonny Tye from Precision Hydration about guess what? NOT hydration. We figured they could use a break from the same old same. So since both Andy and Jonny are former pros, exercise science nuts, and now time crunched athletes, we talked to them about how to train for endurance events on 5-6 hours per week. 

Just recently Andy trained for the Otillo SwimRun World Championships all on 5 hours of quality work each week. Both Jonny and Andy have trained for an 18 hour paddling race on roughly the same volume. Recently Coach Dale trained for a 50k trail ultra marathon on a peak week of 7 hours and an average of 5 hours per week of running. What's the secret? The main points revolve around:

1. High intensity training to build the aerobic engine
2. Compromising the normal longer warm up and cool down
3. Planning the workouts into your day just like anything else
4. Planning travel accommodations around workouts
5. Having a goal for each session
6. CONSISTENCY - 20 min IS WORTH IT
7. Training specificity 

We also drop plenty of nuggets in the show along with the one thing low volume can't help you develop for long endurance events. 

If you are a cyclist, runner, triathlete, swimrun specialist, or any other do-it-all athlete wanting to go long on little time, you will not want to miss this. 

Don't miss this week's shout outs!
- Movember
- Hart Robinson
- Gus's Fried Chicken
- Orange Mud
- Paul Newsome of SwimSmooth
- And More!

Andy Blow and Jonny Tye from Precision Hydration - Low Volume Training

We chat with our good friend, athlete, and coach, Heather Nichols.

Like many of you out there, Heather wears a lot of hats. Literally, we think she has more hats than Coach D. But figuratively, here are just a few:

- Mom
- Triathlete
- Bike Racer
- Full-Time Fitness Professional
- Amateur Tattoo Artist (we made that up)

We talk to Heather about how the heck she fits it all in, as well as some of the inner workings of how she trains for triathlons while having a job that piles more training stress on her body. You think you do a lot of training sessions? Wait till you hear this!

This week's shoutouts!

-Outdoors Inc.
-Mathieu van der Poel
-Tour Flanders
-Sanne Cant
-Arkansas
-Heather's Daughter Stella

Heather Nichols and Life Balance

We're talking to Brian Williams and Sean Hilsdon, race directors of the Walking Tall 50k/25k trail race, about their 6th born (we don't really know how many kids Sean has).

These two guys have put massive time and energy into creating what we believe to be the premier ultra marathon in West TN. This is what you get when you bring together a financial planner and an eagle scout civil engineer. A grand ole trail adventure.

We'll talk to them about how their dream became a reality and how they ended up getting 300+ runners in a 1st year ultra event. By the way, that's unheard of. We also go into what's new for the 2019 race, and what will most certainly stay the same. Hint: the course. 

We cap it off with our major tips for preparing yourself for this event, or any long trail event with lots of elevation for that matter. 

So if you are a race director, trail junkie, or someone who likes to get lost in the woods for hours, you won't want to miss this episode. 

For more info on the Walking Tall 50k/25k go to www.walkingtall50k.com

Shout Outs!

Phillip Young - 1st overall Tupelo Sprint Tri
Heather Nichols - 2nd overall female Tupelo Sprint Tri
All our Big Frog Challenge athletes (too many to list)
Will Levy - Longest Ride to Date
North Mississippi Endurance Team
April Hilsdon
Adam Williams
Lorrie Williams
McNairy County Bank (McCall Wilson)

Brian Williams and Sean Hilsdon - Amazing Ultra Marathon Race Directors

We've been teaching running for well over a decade. Coach Dale's first gig in sport performance was teaching linear acceleration and top speed running mechanics. Running form can be over taught and over complicated, so we are bringing you 3 of the easiest things you can do to improve your running form. 

The quick version:
1. Improve your line of sight
2. Power your legs with your arm movements
3. Let your hips and chest fall together while focusing on heel lift (kinda 2 things sorry)

Bonus: Stretch! But which muscles are the most important to running form? Have a listen to this short episode and find out. The shout outs take up the first 8 minutes or so because we had one heck of a race weekend. 

Shout Outs:
Memphis in May Triathlon
Greg Rhode
Tony Gambrell
Heather Nichols
Jamie Bailey
John Zinn
Cliff Abeles
Wayne Ogorzalek 
Tom Ratliff
Michael Ort
St. Jude Crew - Dr. James Downing, Lynn Wynn, and Coach Chris
Ironman Chattanooga 70.3
Phillip Young - PR and one of top bike times
Adrian Hall - Big PR
Assault on Mount Mitchell
William Hennessey - massive improvement 
Cheaha Challenge - Gary Z, 128 miles almost 13k.

3 Simple Running Form Tweaks That Make a Big Difference

This week, coaches D and B-Fun talk about what it takes to withstand an Ironman triathlon. With all the excitement surrounding the possibility of #IMMEMPHIS, a lot of you may be thinking about doing your first iron distance triathlon. Or maybe it's just been on your bucket list. Or maybe you just woke up today and said, yup, I'm gonna do that. In any case, we are here to help.

So with that, we talk about what it takes for an average Joe or Jane (with real responsibilities, possibly a kid or seven) to finish such a grueling event. 

We discuss:
1. How much time it takes to prepare based on different triathlon experience levels
2. How much training you can expect to do each week (some minimums here to make sure you can cross the finish line and not waste your finish line photo)
3. What to expect on the longest weeks (some tips to make sure these happen)
4. The costs of doing an #ironmantri
5. Bonus tips for making it a great experience so you don't sell your gear shortly after

Shoutouts
Stacy Chick
Heather Nichols
Adam Firrone
Anja Dabelic
Keats McGonigal

Good Luck 
Dirty Kanza 200 Riders

Please enjoy another episode of #coachesoncouches!
#triathlon #tritraining #trinewbie #beginnertriathlete #ironmanintraining #trihard

What It Takes To Finish an Ironman Triathlon

This episode we go Q&A style!
We’ve got a few questions we’ve been holding onto from listeners, including some questions sent in live via Facebook. We’re talking anything! Run, bike, tri, speed, grub, philosophy, and anything in the middle. If we don’t know the answer, we will make one up! Just kidding. But seriously.

Here are a couple of the topics: Saddle sores, gut rot (great conversation starters), vegans and their protein, and hydration.

You can always submit questions to couch@buildpeakcompete.com and we will get those answered live on the show. 

Shoutouts!:
Dirty Kanza 200
Hart Robinson 
David Collins
Willis Porter
Lucas Charles 

Thunder in the Forest Tri
Kellan Maxwell
Phillip Young
Bobby Weakley
Cliff Abeles
John Zinn
Todd Perkins
Heather Perkins
Greg Rohde 
Michele Weir

Michael Ort - Grand Teton 5k and Half Marathon

William Hennessey - Braves 5k

Chad Haga - Giro Stage 22 TT Winner! USA USA!

Good Luck:
Eagleman 70.3 Athletes!

Listener Q&A

In this episode, the coaches chat about the purpose and importance of the double peak method of training and the mid season transition.

It's nearly impossible to hold good fitness for an entire season, which for some can be February to November! It's also nearly impossible to stay uber motivated for months on end. Enter the double peak format! Even if you don't have "goal races" a double peak training plan has been shown to produce better results over time. And guess what? We are in that very time of year (early summer) when a lot of our athletes are taking that mental and physical break from training so it's all fresh on our minds. 

So if you struggling with motivation or fitness plateaus, or you just like the term "double peak", join us for another episode of #coachesoncouches

This Week's Shout Outs:
Wayne Ogorzalek
Todd Perkins
Ironman Tulsa
Heather Nichols
Greg Rohde
Leigh Ruston
Adam Firrone
Kirsten Sass
Matt Joiner and Mark Yoshida of Rockabilly Gran Prix

New Segment! What the What!? (Things that confuse us right now in the endurance world)

Double Peaking and the Mid Season Transition Period

Today we chat with home town hero and reigning US Pro National Road Race Champ Jonny Brown.

We cover everything from pros and cons of the pro cycling lifestyle, to how he nabbed the stars and stripes jersey (awesome strategy), to his unwavering support for youth and junior cycling. Make it to the end and he even spills the beans on how much training he does each week. 

And you heard it first...Tiger Lane Crit is harder than Paris Roubaix. 

Shout Outs!

Phillip Young 3rd overall Lake Pflugerville Triathlon and 3rd Cat 4/5 in Tiger Lane Criterium

Meg Densmore - Kingali Half Marathon

901 Racing/Tiger Lane Crits

Hot Tubes Junior Development Team

Jonny Brown - US Pro National Road Race Champion

Coach D and Coach B-Fun talk about a few products they are presently using or have used based on these criteria: 
 1. New Products - How it's going so far 
2. A product or two we can't live without
 3. A product or two we want to smash (these seem to be coming along more frequently)
We all love gadgets and gizmo's so this one should be a good ole time.
This week we join you for another midsummer edition of #coachesoncouches
---
#gear #gearnerd #cycling #running #triathlon #podcast #coachlife

Shoutouts
Jamie Bailey 
Heather Nichols
Adrian Hall
Phillip Young
Greg Rohde
John Zinn
Michele Weir
Leigh Ruston
Adam Firrone
James Downing

Gear Talk - Products We Love and Hate

This week on the couch we talk to international pro triathlete and all around good guy Timmy Linn @familyfirsttri. We’ll be talking about his journey in #triathlon and how he integrates family and maintains the #familyfirst approach to his training and racing. We discuss life in South Korea, how his hobby became much more, and even some tricks in blending training with family time. Join us this week for another episode of #coachesoncouches 
—
#triathlon #triathlete #protriathlete #podcast #trihard #trikorea #ironmantri

Shoutouts:
Leigh Ruston
Cindy Clark
Dr. James Downing
Adam Firrone
Matt Joiner
Kirsten Sass
Scott Rollins

Good Luck
Paris Landing Triathlon Athletes

Tim Linn - Pro Triathlete - Family First Tri

We all LOVE to race. Some fast. Some long. But for the competitive minded person, racing is the reward! It's why we continue to put in the work week after week. It's why we get up early and train late into the day. It's why we take a pass on some social outings and refrain from...ummmm...lots of things.

But, could there be a downside to racing too much? The answer is a resounding YES!

We know, say it ain't so! Your whole foundation and identity as an athlete has just been shook to the core. But the fact is, there are a few pretty compelling arguments against racing too much. We see it every year as we put together yearly race calendars for our athletes. But we’ve got a few simple solutions so you can race faster when it counts, and gain a bit more balance to your active lifestyle (read stay married).


Shout Outs:

Paris Landing Triathlon
Heather Nichols - 4th Overall Female Sprint
Jamie Bailey - 2nd Overall Female Olympic
Jessica Wang - 3rd AG Sprint
Tom Ratliff - 2nd AG Sprint
Chris Watts - 2nd AG Sprint
Jordan Green - 1st Overall Olympic
Adrian Hall - 2nd AG Olympic

Tony Gambrell - 8th Overall - Fort Desoto Sprint Tri

Liz Hall - 2nd AG/12th Overall Female - Memphis Road Race Series

Delta Airlines for Cutting Bike Box Fees!

Good Luck
Mighty Mite Triathlon

Is There a Downside to Racing Too Much?

This week, we discuss the benefits of having a coach to those who don’t consider themselves competitive in their sport.

We answer a listener question: “with little hope or desire to become a pro, what are the reasons to train with a coach?”

You may not think you’re (fill in the blank) enough to work with a coach. But the truth is, if you have a desire to improve in any aspect of health, wellness, or sport performance, a good coach is worth his or her weight in gold. 

If you’ve ever considered hiring a coach but talked yourself out of it for whatever reason, you won’t want to miss this episode. 

You can find out more about our coaching services at https://buildpeakcompete.com



Shout Outs:

Mighty Mite Triathlon
Tim Linn - fastest splits in all 3 sports
Phillip Young - 4th overall
Jessica Wang - 1st AG 
Chris Watts - 7th overall

Sally Landham - 4th Overall at The Eurekan. 

Liz Hall - fastest mile split to date

Good Luck
Ohio 70.3
TN State Road Race

Benefits of a Coach to the “Non-Competitive” Athlete

This episode is really three fold. First we briefly run through the changes and improvements to the 2019 USA Triathlon National Championship course in Cleveland, OH. 

Secondly, we run through when and what to upgrade if you are looking for performance gains (faster splits, speeds, etc). 

Lastly, we cover when it’s just a better idea to bite the bullet and look into getting a complete bike. 

It's a tricky topic that really revolves around what you are looking to achieve, your budget, and how hard you are jonesing for a new ride. We get it! We're always looking for an excuse to add to the stable.


Shout Outs:

Cliff Abeles - 1st Half Iron Finish - 70.3 Ohio

Liz Hall - 5k PR

Rich Wu - 3 podium finishes at Rogers Cycling Classic

Leigh Ruston - 2nd place State Road Race

Good Luck:
Riverbluff Tri Athletes - Fight for the belt!

USAT National Championship Course Changes - When and What to Upgrade and When to Just Buy New

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.

BPC Performance Coaching

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