303Radio: Brits in Boulder

Happy St. George’s Day!!

Today, April 23rd, is St. George’s Day. The patron saint of England. 303Radio recently interviewed some of England’s finest triathletes; Tim Don, Rachel Joyce and James Hadley to talk about life in Boulder as a Brit, some of their greatest athletic moments and maybe some of their tougher moments as well. Along the way there is plenty of that famous British humor for all! To add to the mix we met at one of Ireland’s best, Ivan O’Gorman’s fit studio in Niwot. What happens when you get some friends from “across the pond” to chat all things triathlon and life? Have a listen and find out!


Weekend Preview: Let’s Do Some Running

Triathlon Events

Saturday April 21st


Silver Creek Raptor Run 5k


Three Creeks Half Marathon


Cycling Events 

Saturday April 21st


Bill Davis Road Cup – Cancelled


Gravelanche Ride #3


Bring Out Yer Bike


Squawker Classic TTT & Criterium


Sunday April 22nd


Squawker Classic Road Race


SwimLabs Announces Grant Ranch Swim Schedule

Grant Ranch will offer swimmers an opportunity to train for their upcoming events or to simply practice their open water skills. There will be two courses available, 1/2 mile triangle or a 1.2 mile loop.  Grant Ranch is free of motorized boats, which allows for a very safe environment.

Grant Ranch Address: 
7255 West Grant Ranch Boulevard
Lakewood, CO 80123

Open Water Swim Days/Times:   
May 19th – September 9th

Tuesdays, May 22nd – Sept. 4th – 5:30AM – 7:00AM (Must be out of water by 6:50 AM
Thursdays, May 24th – Sept. 6th – 5:30AM – 7:00AM (Must be out of water by 6:50 AM)
Saturdays, May 19th – Sept. 8th – 7:00AM – 9:30AM (Must be out of water by 9:20 AM)
Sundays, May 20th – Sept. 9th – 5:30AM – 9:30AM (Must be out of water by 9:20 AM)

NO SWIMMING DATES (swim meets at Grant Ranch) – June 9th, July 7th and July 14th


Drop In, Punch Passes and Season Passes are available.


All the details and swim waiver can be found on the SwimLabs website HERE

303 Media Group Announces New Leadership Through Acquisition by 303 Endurance Network

Dana Willett handing the “keys to the kingdom” to 303 Endurance Network’s Bill Plock

New Leadership at 303 Media Group

April 18th, 2018
Colorado’s 303 media group continues to grow, as long time contributor and business development manager, Bill Plock, today took the leadership role of 303Cycling and 303Triathlon. Bill recently formed the 303 Endurance Network and will add in 303Cycling and 303Triathlon with a vision of expanding the 303 brand to help build and connect even larger endurance communities.

“Our mission has always been, and will always be, about enriching the lives of people who participate in endurance sports. For now, that focus will still be on cycling and multi-sport where there are so many opportunities to grow. I want to make a slight, but possibly very impactful change, and that is to focus on the lifestyle of those passions and also to always remember that the camaraderie and community we play and work in, is what really matters. Everyone is the news, and in Colorado, one of the key endurance markets nationally, our local news is national news,” says Bill Plock.

303Cycling was started in 2007 by Kris Thompson and David Kutcipal. In 2012 Dana Willett joined the leadership team, launching 303Triathlon and eventually taking over both sites as majority partner and Editor in Chief in 2014. Today the network sees over 300,000 annual visitors. Dana will continue in the role of associate editor and key advisor.

The majority of the existing 303 team will remain in place, with Jen Findley, Khem Suthiwan and Cheri Felix all contributing and helping bring the endurance community the best local news, event coverage, education and entertainment possible.

“We have some additional key staff members, ambassadors and partners lined up to help us expand our current offerings and grow our network, so stay tuned for those announcements soon,” says Bill. “I’m beyond excited, and I love Colorado and this lifestyle and I think there is so much opportunity to reach more people and give them a fun and informative experience every single day!”

For more information, please email Bill Plock (Bill@303Colorado.com), or visit the 303 web sites, 303cycling.com and 303Triathlon.com, and visit 303 on Facebook, Twitter and Instagram.

Haute Route SFO

by Bill Plock

I’ve never raced a bike outside of a triathlon. I’ve dreamt often of racing Tour de France style with the long stages, epic climbs and riding in a peloton of colorful kits on amazing bikes in beautiful places. All with the entourage of team cars topped with bikes and wheels while mechanics hang out the windows tweaking derailleurs. The image in my head is a perfect blend of romance, adventure, perseverance and adrenaline. Who would’ve thought this next week I get to experience a race like that—in San Francisco, doing the Haute Route.

Today I received my official program of what to expect; the logistics, rules, reminders and some amazing photos of our 3 stage timed ride in the Bay Area—the program is 30 pages and this is going to be an adventure every cyclists will want to put on their bucket list!

For me, many things set the Haute Route apart from a typical multiple day ride. I am also participating in Haute Route Colorado in June, which is a seven day event. The intrigue lies in being “treated like a pro” and competing for times on parts of the route but allowing time to just relax and enjoy the camaraderie and scenery. Downhills are not part of the timing and having multiple timed sections, it allows me to hammer one hill or all, or none, depending on how I feel and compete.

Haute is the French word for high. The routes at all ten worldwide Haute Route events, take riders up the steepest hills and the highest vistas and most stages cover a 100 miles or more. In San Francisco, stage 1 and 2 total a 190 miles and 19,000 feet of climbing and stage 3 is a time trial. Each day finishes with a massage and a gourmet lunch. Your bike is taken at the finish line, cleaned up if necessary, and stored overnight. At night we all gather for a briefing of the next day’s ride and a podium ceremony for the day’s top finishers.


Our first day begins with a high speed ferry ride from Fishermans Wharf to Oakland and then a ride to Mt. Diablo. This route follows a popular stage on the Amgen Tour of California and covers 100 miles with 11,000 feet of climbing.

The second day takes us over the Golden Gate to explore Marin County and navigate Mt. Tamalpais (arguably the birth place of mountain biking) before returning to Fisherman’s Wharf. This route is 90 miles and climbs a total 8,500 feet.

Our third day is a time trial and a first experience for everyone. Until now, no cycling event has been allowed on Angel Island, once a military destination and now a state park home to sea lions and otters. The time trial follows the road around the island so we will be treated to 360 degree views of the Bay Area. It’s 9.8 miles of rolling hills and some sharp turns.

The final awards and lunch will be served on the Ferry, which reminds me to pack some sea sick pills—just in case!

This article is the beginning of a series of articles and social media posts to share the actual experience and tell you more about Haute Route, including some fun recipes from their award winning chef!

Once back from San Francisco, I will have roughly a month to finish up training for Ironman Boulder and then two weeks after that, I will be participating in Haute Route Colorado with its 523 miles and 52,000 feet of climbing, with the last stage climbing Pikes Peak! More on all of that soon, including a podcast with race director Micah Rice detailing this seven day event! Let me tell you, I’ve never been more excitably nervous than for these two Haute Route events!

303Beginner Tri Project – Training 101: Bare Essentials

by Alison Freeman


I firmly believe that ANYONE can do a sprint triathlon. And you don’t necessarily need a coach, a training plan, or 10 hours a week to prepare for it, either. But you’ll have a more enjoyable experience if you do some training prior to race day. Here are some general training guidelines that will set you up for success at a sprint triathlon:


– Whatever your starting point – the couch, the peak of fitness, or somewhere in between – start your training exactly there and build up your workout frequency and duration gradually. Jumping into a six-day-a-week training plan if your most recent marathon was Netflix-related is not the road to success as much as the road to getting injured.


– Endurance is built on consistent training, week after week, so build up to a training frequency that includes two swims, two bikes, and two runs each week.


– Increase your longest swim, bike, and run distances with the goal that your longest swim, bike, and run are at least 20% greater than the race distance. For a standard sprint triathlon, that means swimming 950 meters, biking 14.5 miles, and running (or walking or jogging) 3.75 miles.



– Make sure to include recovery in your plan! You need to give your body time to “absorb” the fitness that you’re building. Even when you’re firing on all cylinders, make sure to have one workout-free day each week. (And that does not mean go ahead and climb a 14er. That means sit on the couch.) Additionally, every 3-4 weeks should be a recovery week that has 20-30% less overall workout volume than the weeks prior.


– Give yourself several opportunities to run immediately after biking, even if it’s only for five or ten minutes. Your legs will not cooperate the first time you try this – which is why that should not be on race day. The more often you do it, the easier it will feel. (By the way, this type of workout is typically called a “brick,” which comes from BRC: bike and run in combination.)


– If you can find a good location for it, do a race simulation day – swim then bike then run – three weeks before the race. A metric version of your race distances (about 60% of the actual distances) is a good approach. This race day simulation will provide some good experience, like how it feels to bike when dripping wet, and will also give a great confidence boost before race day!


– Your biggest training week should be three weeks prior to the race (the week that concludes two weeks prior to race day). After that, you DO want to continue training so that you don’t lose all the fitness that you worked so hard to achieve! Two weeks prior to the race decrease your overall training volume by 40%. The week prior to the race, do a short swim (or two), bike, and run, and stay off your feet as much as possible.

– Be sure to incorporate training on terrain that is comparable to your race location. If your race swim is in a lake or reservoir, be sure to find some opportunities for open water swimming. If your bike and/or run courses are on trails or have some big hills, hit those up in training as well.



If reading all of that gave you a headache, and you now feel more confused about triathlon training than you were this morning – just swim, bike, and run. You’ll be fine!


303Radio: Kay Martin and BOCO Gear


Kay Martin is an entrepreneur and has built BOCO Gear into one of the largest suppliers of headwear in triathlon and cycling. In this podcast she talks about the keys to her success, how important being in Colorado is and how BOCO gear has grown into a fixture at events like the Ironman World Championships.



Tri Coach Tuesday: Get Ready for your Run

D3Multisport Coach Mike demonstrates three of his favorites exercises for  activating your muscles prior to a run.  This is an important step toward having a smooth, strong run.

Triathlon Minute, Episode 109 – 3 Run Activations from D3 Multisport on Vimeo.

Weekend Preview: All Quiet ‘In’ Colorado

Triathlon Events

Saturday April 7th

USAT Duathlon National Championships

Piedmont, SC

Sunday April 8th

USAT Duathlon National Championships

Piedmont, SC

Cycling Events

Saturday April 7th


Buff Gold Road Race


Women’s Vision Board Workshop



This unique workshop is more that just Vision Boarding.  Experience the power of Jill’s 6 Step Manifestation Formula, the power of guided visualization, connect with your creative and fun self, and take home your completed vision board.

Sunday April 8th


Chad Young Memorial TT



2018 Boston Marathon Security Will Include Drones, Undercover Police

From GovTech.com

Boston Marathon bombing responder Carlos Arredondo holds a “Boston Strong” flag as he and his wife, Melida, left, cheer runners near the finish line at the 121st Boston Marathon on Monday, April 17, 2017, in Boston.

Authorities at all levels have planned six months in advance of April 16, when the 122nd Boston Marathon race will take place. This year commemorates the fifth anniversary of the marathon bombings that left three dead and hundreds injured, and officials say their safety methods have adapted since that devastating day.

“I’m sure everyone can remember where they were, who they were with and what they were doing when the bombs exploded,” said MBTA Transit Police Chief Kenneth Green at a security briefing in Boston on Tuesday. “It was that devastating to us.”

“However with the passing of time human nature has its way of minimizing events that occur,” Green added. “We cannot become complacent.”

Officials across local, regional and federal law enforcement spoke on Tuesday to remind the public that while there are no credible threats to the marathon, spectators must remain vigilant in large crowds. Several officials repeated the mantra, “If you see something, say something.”

Marathon Monday attracts hundreds of thousands of spectators, on top of the 50,000 runners participating in the race. Police officials say between 7,500 and 8,000 public safety personnel will be situated along the race route, which spans across eight cities and towns. According to Massachusetts Emergency Management Agency Director Kurt Schwartz, 5,000 of those personnel will be uniformed and plain-clothed officers.

Massachusetts State Police Colonel Kerry Gilpin said there will also be a “significant number of undercover troopers” mixed into crowds on race day. “Certain parts of our security operation will not be seen by the public,” Gilpin said.

This year security measures will also include three tethered drones — two in Hopkinton and one in Natick — which will stream live video feeds to authorities. For the public, the entire marathon route remains a no-drone zone, officials said.

Read the full article