Bosley, clubs, pass along Bolder Boulder training tips

Cliff Bosley, 13, center, sprints to the finish on the Boulder High School football field during the 1980 Bolder Boulder 10K. Today, Bosley is the Bolder Boulder race director.

From the Daily Camera

When Cliff Bosley was a kid growing up in Boulder, he learned how to train from a master, Olympic marathon champ Frank Shorter.

A couple of times a month as a sixth, seventh and eighth grader, Bosley’s father, Steve, would drop Cliff off at the Chautauqua- area home of Shorter, named by Track & Field News at the time as the “Marathoner of the Decade.”

Cliff Bosley would run 5 or 6 miles of Shorter’s longer run, keeping up for as long as he could. Call it Training 101, as Bosley was absorbing training lessons from a U.S. track record holder as well as one of the top road racers in the world.

“That is where I was first introduced to the concept of hard and easy days, interval training, hill training,” Bosley, 50, said in a phone interview last week. “Those runs were hard for me and easy for Frank. He was teaching me how to listen to the cues in my own running, relating to how hard to push, when to rest, when do easy runs, when to do hard runs, those kinds of things.”

With all that knowledge, Bosley said, half jokingly, “I should have been way better.”

Bosley trained well enough to run sub-40 minutes at altitude, with a Bolder Boulder best of42:27. As a 12-year old in the first Bolder Boulder, he clocked 47:02, good enough for 10th in his age group.

Read the full story here

Mike Sandrock: Zeiger, Lindley, Wellington. 3 women, 3 champions, 3 books

From the Daily Camera

Joanna Zeiger, seen here racing in the 2010 Boulder Peak Triathlon, will speak about her just-published “The Champion Mindset” March 10 at Flatirons Running. “Surfacing,” by Siri Lindley, also a former world champion triathlete, also has just been published. (Cliff Grassmick / Staff Photographer)

Just about a year ago this time, I was standing near the Staples Center in downtown Los Angeles with a large crowd of running fans watching the exciting finish of the women’s U.S. Olympic marathon trials.

Early leader Shalane Flanagan was faltering in the heat, and Boulder’s Kara Goucher looked to have chance at a top-three finish. (She ended up an oh-so-close fourth).

We were not the only ones watching.

Joanna Zeiger, Boulder’s seven-time Olympic trials participant over three sports, was just about to begin her final six-mile lap when she heard the loud cheers for the fast-approaching leaders.

“I decided to wait and cheer on (winner) Amy Cragg ,” Zeiger, 46, said in a recent phone interview. “I hung out to see who was in the lead. Amy was amazing and seeing her gave just such a chill up my spine and motivation to get through the last lap.”

There was really no need for Zeiger to finish. She could have easily joined the roughly 50 women who pulled out of the marathon that day, done in by the near-90 degree heat. Zeiger’s spot in triathloning history is secure. There was, however, no way she was not going to finish the marathon.

“I knew it was going to be a major struggle,” said Zeiger, who has suffered daily debilitating rib and nerve pain ever since a bike crash in the 2009 70.3 World Triathlon Championships. “I was prepared for a long, tough day; every time I saw a runner walking back to the finish after dropping out, it strengthened my resolve, and I thought, ‘I am going to get through this.'”

Get through it Zeiger did, fueled by her “champion mindset,” which, appropriately, is the name of her new book.

On March 10, Zeiger will talk about “The Champion Mindset: An Athlete’s Guide to Mental Toughness” at Flatirons Running in south Boulder. She will also show footage of her Ironman World Championship win.

In a nice coincidence, “The Champion Mindset” is one of three new books by world champion female triathletes with local ties.

Long-time resident and former world-ranked No. 1 and 2001 world champion Siri Lindley, now a coach of elites based out of RallySport, tells her riveting story in “Surfacing: From the Depths of Self-Doubt to Winning Big & Living Fearlessly,” while four-time Hawaii Ironman world champ Chrissie Wellington, a native of England who lived in Boulder during her top competitive years, is out with “To the Finish Line: A World Champion Triathlete’s Guide to Your Perfect Race.”

Read the full article

Cuba Triathlon Preview

Ten local athletes will travel to Havana, Cuba this week to take part in the Habana Triathlon; 6 of them from Team IPA Endurance. “We are excited to see our athletes participate and experience Cuba and supporting the Cuban athletic scene” said IPA Endurance Co-Founder Bill Garrels. “Team members will participate in either a Sprint or 70.3 race. This is going to be as much a cultural experience as it is a ‘race’ in Cuba. IPA Endurance athletes will be great representatives for the US and the state of Colorado spreading the vibe of helping each other have a great race experience in Cuba.”

The team is also taking donations of wetsuits, goggles, water bottles, etc. to donate to local Cuban triathletes. “This act of International Sports Diplomacy is wonderful … and important.” says Barry Siff, President USAT.

This week brought an unexpected surprise in the form of a bike box embargo from Southwest. Luckily, Chuck Ankeny from local bike shop, Freedom Bikes, stepped in with a loan of Brompton folding bikes. In typical IPA fashion, the athletes are embracing this unexpected challenge. “This race is more about meeting new people and experiencing a different culture, than chasing PRs,” says Donna Shaw.

Weekend Preview: Up for an Early Season Run?

Triathlon Events

Saturday Feb 4th


Attivo Multisport Season Kickoff

Runner’s Roost Lakewood

Sunday Feb 5th


Ralston Creek Half Marathon & 5k



Cycling Events

Saturday Feb. 4th


Old Man Winter Rally Gravel Grinder Clinic

Sports Garage, Boulder


Show up at 10am at Sports Garage Cycling for a Gravel Ride to REEB Cycles Ranch with Clif Bar fuel. After the ride is a Noon info sesh on “How to Build Your Gravel Bike’ (details below) and drink Oskar Blues Brewery beer!


Ride the Rockies Announcement Party

McNichol’s Civic Center Building, Denver


The evening will allow for several opportunities to guanarantee your entry into the lottery and/or win a free spot. Ticket includes live music, silent auction, beer, appetizers, prize ticket for a chance to win some amazing give-a-ways and a commemorative pint glass. The more the merrier!


Eagle-Vail Metro District Snow Bike


Emily Harvey Amputee Athlete: Rock Your Differences

Another one of Nicole DeBoom’s thought provoking and well done pod casts for your enjoyment during your next training session.


Emily Harvey – disability right attorney, wife, fitness model, founder of non-profit LIM359, and amputee athlete.

Emily’s leg was amputated when she was two because she had a condition called fibular hemimelia, which means she was missing her fibula bone and her left leg was substantially shorter than her right.  She grew up not really knowing any different, and even asked her grandma at some point when she got her first prosthesis because she simply believed that everyone wore a prosthesis.  She played t-ball & volleyball, rode bikes, climbed trees, and did pretty much everything else her friends were doing.  She started riding horses when she was about 9 years old, quickly got into 3-day eventing, and eventually rode on her college dressage team.  She didn’t ride much after college, but discovered the sport of triathlon in 2014 which quickly became a new passion, culminating in her first Half Ironman in June of 2016.



Today we talk about:

  • What it was like to grow up an amputee
  • Why being different is a good thing
  • Loss of a role model and how that impacts your desire to continue the thing you were passionate about
  • Body image
  • The difference between inspiration and motivation
  • Why self-confidence is the #1 thing you need to nurture before you can help anyone else


Emily mentions a some cool things including this TED Talk by Stella Young. Wow. Worth a watch for sure.

She also wrote a great blog on AmpTriLife that really describes her position on body image, especially as it relates to her fake “real” leg. It’s a good one called “My Twisted Sense of Body Image.”



Original post here

Listen to the podcast here

Tri Women’s Wed: Reso-LOSE-Tions

by Lisa Ingarfield, 303 Contributor

January. The start of a new year. The promise of a new you. Many of us are filled to the brim with optimism about the year to come and the goals we hope to achieve during our triathlon racing season. The days are getting longer and as we inch toward spring, each minute extra of daylight fuels our engines with excitement at what’s to come.

Embedded in the exuberance of a new year and new opportunities is the Resolution Industry. I say industry because that is what it has become. It is an industry predicated upon “change” providers’ (gyms, diet programs etc.,) desire to cash in on the fervor for change. What better time to enact change in your life, so the commercials go, than when the Gregorian calendar ticks over to 1/1. One. First. New. However, the adage that change is as good as a rest may not always ring true.

The Resolution Industry’s push for change is troubling and sometimes even damaging. Its inherent message that there is always something in our lives that needs changing can undermine our sense of self. Whether the suggested changes are about our bodies, our clothes, our jobs, our friends, or our attitudes, what we can take away from the bonanza of offers in January is that something must be wrong. And to fix that obvious wrong, there are three hundred (discounted) ways to do so. Don’t delay, buy, subscribe, and join!

I have certainly forayed into the land of resolutions with varying success. Most notably, and I think this is likely true for many women in particular, my resolutions have centered on resolving to change my body, directly or indirectly. What I hear from our culture and from advertising is that my body is never good enough, and that my fitness level is determined by my body size and shape. This is especially true after the holidays. Enjoying good food is an indulgence and something that must be purged in the New Year.

Companies are knocking at my door in January with the next best thing for shedding those extra pounds I must have gained in December. The assumption is always that those extra pounds were gained and that they are bad for me. I rarely hear the refrain that I am good just the way I am. Indulgence (which connotes taking in more than you need) is encouraged in December, but shamed in January. The Resolution Industry tells me to do it better this year. If I want to be a better athlete, or just better overall, I will resolve to indulge less and live a healthier life. But, healthy is defined in only one way (primarily for women): thin.

resolutions - women's wednesdayAs with many resolutions, proclamations of change may well be short lived. As time meanders on, our pace slows, and by March, we may find our resolutions have faded from sight. Inevitably, failing to maintain the “new you” in light of all those messages about the need to change, can be painful. For many women athletes, despite our amazing achievements and training commitment, we still struggle with what it means to have the perfect body. Sometimes the expectations we have of ourselves and our body fall behind the larger cultural messages we receive. This can spur us to train harder and longer. Ultimately though, this behavior can be damaging to our bodies, our relationships, and our sense of self.

The Resolution Industry simultaneously encourages us to make important life changes and targets our doubts about our value and worth. If we look beneath its shiny exterior of persuasive messaging and buy one, get one offers, its underbelly reveals an industry interested in exploiting our insecurities regardless of our fitness level. We are too this, or too that. Being just right doesn’t make money. Corporations profit from our insecurities. Does this reality mean we should eschew the deals at our local gym or refuse to sign up for a training group to help us get out the door? No, I don’t think it does.

Shifting our training patterns or taking on something new at the start of a new year is not universally negative. Rather, I think we need to be cautious about what we agree to in January and in particular, why we agree to it. What are the expectations we set for ourselves, as athletes, as women, as consumers in a relentlessly critical culture? The resolutions we make, whether we keep them or throw them away, should not define our worth. Who really benefits from a failed resolution? Not me, that’s for sure.

Marty’s Holiday Gift List!

By Marty Rosenthal

There are a final few shopping days before the holidays and I always find myself at a loss of words when people ask me what I’d like for the holidays. So, with the help of the 303 Triathlon Community, I reached out to a few fellow triathletes of all abilities and asked……What gift would you want for the holidays both in the reasonably priced category and in the worlds the limit category? This is some of what I got……

Stephan FryeAge grouper
1. 30 min swim stroke lesson with Amy Webb, nothing’s helped me more for my weakest part of tri.
2. Cervelo P5x

Cervelo P5x

Elizabeth West – Age Grouper / Vixxen Racing
Pearl Izumi Lobster Gloves

Pearl Izumi Gloves
Keep the hands toasty warm in cold temps!

Bill PlockAge Grouper and 303er
1. Take your kid to the craft center at the YMCA in Winter Park and forget about triathlons and relax for a while….
2. Ventum One

Ventum One

Kenny WithrowAge Grouper / 5280 Elite
The Kool Tool from Bison Designs

Erin CarsonAger Grouper / ECFIT / Rally Sport
1. Siri Lindley’s Book – Surfacing
2. Training Camp in a warm place over the winter months

Siri Lindley's book Surfacing


Jen FindleyAger Grouper / 303er
I would love the time and $ for 2 sessions/week with Erin Carson. I have thought highly of her for more than 15 years and my body needs some basic attention.

Dana WillettAger Grouper / 303er
1. Toe Juice – Anti Fungal splash for after masters! Great stocking stuffer.
2. Biking Wine Tour in NZ

Eric KenneyAge Grouper / EK Endurance Coaching
Gift Certificate for training, gym membership, 1 on 1 swimming sessions.

At the end of the day, most conversations with fellow Triathletes, I find for a large or bigger gift the majority of us seem to want the trip to some far off exotic land to race and of course the perennial fastest, lightest, brand newest bike out there. Another item that repeats itself over and over again is help with training. Be it swim lessons, Tri Coaching, personal fitness or nutritional help. Rounding off high on the list was recovery items such as massages and recovery boots.

I don’t know, I still have trouble, thinking about just what would be that perfect gift for me. We’ve been given a lot of great ideas in this article. But for me I guess and I am not sure how to wrap it, I would want for myself and to be able to give to other triathletes a season that is injury free and finding a simple reason to smile while we are out there training and racing. Happy Holidays!

Tri Women’s Wed: Lisa Ingarfield’s Year In Review

By 303 Contributor, Lisa Ingarfield

If you have a Facebook account, many of you have likely noticed Facebook is sharing with you a collection of memories from 2016 as part of its Year in Review user engagement strategy. As a thanks to you, dear user, they have compiled your best memories from the year for you to share with your networks. Many of my friends have shared their Year in Review videos on their timeline with fascination, happiness, or comments such as “I guess 2016 wasn’t as bad as I thought.” For me, my recap included pictures from January and November/December. Apparently, I did nothing between February and October. This is curious, given this is prime time triathlon season, and I am fairly sure I remember entering a few of those.

Despite Facebook’s flawed attempts to reflect back to me the greatness of my year, it did give me pause to review and reflect. I just completed my last “A” race of the season, the California International Marathon. This was a mixed bag of PR, disastrous shoe tying skills, and a cavalier “let’s see how long I can maintain this pace” attitude. I am in the post-marathon “take a break” week, and so Facebook’s presentation of my year is timely because 2017 is on my mind. What do I want 2017 to look like? What races should I register for, and do I want to do another marathon? Like many of you, I imagine, I have a love/hate relationship with the marathon. During the race, I ask myself why I signed up for this distance again, and then in the hours and days after the race, the amnesia sets in and I move from “never again” to “maybe again” to browsing the list of popular Boston qualifying races and musing how they might fit in with my triathlon schedule. And so it begins.

This mental progression complemented by reflections on the year has led me to ponder where I want to invest my time in 2017. I think this is a question that we all should ask ourselves in an intentional way. Sometimes, the adrenaline of a good race or the competitive push of our community can have us moving from race to race with little down time or little attention to where our time is best invested. Like my Facebook Year in Review skipped February to October, it sometimes feels like I skipped February to October in a broad sense. All aspects of my life orbited training and racing during those months.

Those nine months, while punctuated by other events in my life, were largely oriented towards races and training goals. As I search the filing cabinet in my head to retrieve files from 2016, I struggle to put my hands on something that isn’t shaped by triathlon or running. That isn’t necessarily a wholly bad thing, as for many of us, these activities are central to our identities and how we show up in the world. Training and racing creates a sense of purpose. However, I do think that moving from “season” to “season” each year can limit our engagement with the vastness of human experience.

Is being singularly focused on one activity necessarily the way to engage with the world? When we review our year, shouldn’t we be able to point to a diversity of memories instead of just one repetitive experience?

Last year, I used one of those applications that compiles your Facebook hashtags. I was alarmed to see that my number one hashtag by far was that of my sponsor. Could 2015 be reduced to the repetition of one particular hashtag? Was I that predictable? For 2016, I am not sure that I improved much. While my hashtags may be more diverse, clearly, my activities weren’t. I certainly acknowledge that Facebook is not the sole definer of what interesting events and activities I completed in 2016 and nor should it be. But what it reflects back to me, or in this case doesn’t reflect back to me, is thought provoking.

Are the absence of memories from the middle of the year because everything I posted was repetitive and Facebook’s algorithm couldn’t distinguish between events? Or perhaps their algorithm is just flawed. Whatever the reason, I do know that I want 2017 to be full of learning and practicing to do and be more. This time next year, when I look back, I want to see multiple anchor points that my life experiences orbited around, not just racing and training. My identity as triathlete will be but one marker of who I am. That said though, 2017 may also include a marathon…

303TV: On Assignment – Dave Christen | Ironman Arizona

We followed local Ironman Boulder Race Director, Dave Christen, to Ironman Arizona where he gave us a little behind the scenes look into what a normal day looks like for him during an Ironman event.

Watch all our 303TV videos on YouTube – be sure to subscribe!

‘Just’ a half marathon? ‘Just’ a 5K?

303 Ambassador Michelle Bandur hails from neighbor state Nebraska, but spends a good deal of time in Colorado, racing and training. Here’s her take on a common habit: the “just” syndrome…

I love being part of the endurance sports community, because you’re surrounded by positive people. The encouragement and support athletes give each other makes you want to do your best once the race gets underway. So I always wonder while we raise up our fellow runners, cyclists and triathletes, why do we put ourselves down? Why do we diminish the efforts we are making?

Let me explain. I recently attended an expo for an event that offered a 10K, half marathon and marathon. I asked people which distance they were running, and I heard time and time again, “Oh, I’m just running the half.” “I’m just running the 10K.” “I’m just…”

Just. In this context, it means simply; only; no more than. Just.

I’ve caught myself saying the same thing.

Triathletes and runners like to talk about their training. We discuss what workouts are on our schedule and what we need to do to reach our goals.

If my training plan calls for a 50-mile bike ride, but my friend is riding 70, I catch myself saying, “Oh, I’m just riding 50.” Just 50? That’s the distance between Lincoln and Omaha. Tell someone who isn’t in the endurance sports community that you’re “just” riding 50 miles or “just” running a half, and they’ll look at you like you’re a jerk.

That negative talk we say about our efforts isn’t good for race day. We need to remember positive talk can help improve our performance. The mental aspect is as important as the physical preparation for a race.

We need to rid “just” or “only” from our vocabulary. We need to be proud of our workouts and races, no matter what the distance. It doesn’t matter if it’s a 20-mile run or one-mile walk or 100 miles on the bike or 10 — the fact that you’re off the couch and active is what matters.

I’ve learned to not compare myself and my performance to others. We all just want to do the best we can do in our sport. To borrow a motivational phrase from Nike, the only time we should use the word “just” is when it comes to getting up in the first place: “Just do it!”

Read the original post at LiveWellNebraska.