Endurance Exchange, 303’s Takeaway, Bright Future Ahead

By Bill Plock

If you fast forward a few years, I think the Endurance Exchange this past weekend In Tempe, Arizona will be looked at as a potential turning point in Endurance sports. I think it will bring more unity and opportunities to all things endurance whether it’s triathlon or ultra running or pure cycling. Some key take aways were for me were these (with some further explanation below.)

  • There were many people and organizations from Colorado present; what happens here really matters.
  • The PTO has a well funded game plan in place to possibly revolutionize professional triathlon.
  • Without Limits is on to something with their gravel triathlon in Steamboat, click Here for more on that.
  • Indoor training’s growth with hardware and software (think Zwift) is really just beginning to explode.
  • There are very inspiring people with great stories especially at the USAT Hall of Fame Induction Ceremony
  • The Endurance Industry is healthy and finding new ways and new experiences.
  • Dan Empfield (Slowtwitch Publisher) is eloquent and amazingly knowledgeable.
  • Rocky Harris is leading USAT very well.
  • Wait till more folks from cycling and ultra running show up, this conference will explode.
  • There is a commitment to being athlete focused and driven while growing participation.
  • This is a fun group of people to join for anyone choosing the Endurance space for a career.

This year’s conference, born by USA Triathlon partnering with Triathlon Business International, was clearly triathlon leaning, but with doses of topics relevant to all endurance sports. Coaches learned the latest trends and training tips and race directors talked about ways to make events more dynamic, fun and safer for all. Industry celebrities like Bob Babbitt and Mike Reilly, and executives like Rocky Harris, Dan Empfield and Barry Siff, while on duty, also mingled and rolled up their sleeves, were very approachable and cracked a happy hour beverage to learn and listen. The vibe was collaborative, inviting, inclusive and fun. 

Rocky Harris, USAT, Eric Byrnes, Bill Plock

Inspiration abounded from high energy keynote speaker Eric Byrnes, a former Major League Baseball player (one time Colorado Rockie) and an accomplished triathlete. He swam the San Francisco Bay, rode a bike to Chicago and then ran to New York to bring awareness to the Let Them Play Foundation. Dick and Rick Hoyt, the father/son challenged athlete tandem were inducted into the Hall of Fame and there were gasps in the room when you really understood how fast they ran in addition to their IRONMAN feats. For example, they have completed a 10k in 35 minutes and a marathon in 2:44.

There weren’t many dry eyes as Bob Babbitt paid tribute to his long time friend Mike Plant who was inducted into the Hall of Fame thanks to his legendary journalism covering Ironman and introducing the young sport of triathlon to mainstream media. Mike passed away in 2019 and Bob expressed his gratitude and acknowledged Mike’s profound influence on Bob starting Competitor Magazine which led to the Rock and Roll marathon series and so much more.

Magui Martinez-Pena with Triny Willerton

Colorado was well represented in Tempe with many companies exhibiting product, and executives and experts attended and served on panels in break out sessions. Said Magui Martinez-Pena, sales manager for Boulder’s Headsweats, “it was a great experience for us. This is a very specific conference for our target audience. We saw a lot of excitement about our new products like the new Super Crush visor and event shirts. We had an opportunity to connect with our existing clients and make new contacts. Proud to be part of EE as a TBI partner.  We will definitely be there again in 2021!

Matt Miller with BASE Performance, while not exhibiting was booked up meeting with race directors, Tri-club representatives and others collaborating for the upcoming season. “it was great atmosphere to see a lot of key people and a lot of fun,” said Matt. 

Charles Adamo, Bill Plock

The recent announcement by the Professional Triathlon Organization (PTO) and their $2,000,000 prize purse for athletes competing in the upcoming Collins Cup reverberated throughout much of the conference. They presented their plan on the first day of the conference and later I met with Chairman of the PTO, Charles Adamo to dig a little deeper. 

What I learned was that they believe whole heartedly that an economically healthier, and more sustainable professional triathlon field, will help grow the sport overall and provide a better experience to all participants. They see this happening centered on the Collins Cup, a made for TV triathlon experience similar to golf’s Ryder Cup. They hope this will bring coverage to the pro’s and inspire more people to try triathlon. “Triathlon is an aspirational sport, and the influence of the pro’s on the growth of triathlon and age group participation is very important,” said Adamo.

Eventually there will probably be other triathlons (think golf’s majors) leading up to the Collins Cup where pro’s get points to qualify for the 36 spots to be on a team. They model things much like the PGA in golf and the USTA in tennis where the professionals own the events that make them the most money and captivate world audiences. It will be interesting to see what events might be run by the PTO in the future.

In the last session of the day, despite three days of meetings, a lot of enthusiasm and questions were thrown at the panel talking about “gravel”. Gravel bike races and gravel triathlon and the future of them were hot topics. It was suggested that 2020 will see a bit of retraction in gravel bike racing which seems surprising here in Colorado. Without Limits was represented by Olympia Von Berg on the panel of experts. Many questions came up about gravel triathlon. Without Limits will be hosting the first ever gravel only triathlon this year which will it be sanctioned by USA Triathlon.

Needless to say, like it’s biking counterpart, the gravel scene is a bit organic and unrefined at this point so what will the future hold? Said Olympia after the conference,  “people are very receptive to it and excited. Our race will follow all the same rules as a road triathlon. On our course in Steamboat, athletes will ride and run on gravel/dirt only. We think athletes who might be seeking something different, and don’t want a bunch of crazy new gear can take part and have a lot of fun.” 

Dan Empfield, Publisher of Slowtwitch and founder of Quintana Roo hosted a session on the hardware of indoor smart cycles and where they are going. The trend is to provide more and more real life feelings while riding indoors. Like Garmins Neo making the bike “feel” the gravel or the cobbles as it simuglates the road you are watching on the big screen. Watch out for more innovations to make the indoor experience more real. 

Bill Plock and Khem Suthiwan

To wrap up, Khem Suthiwan of 303 Endurance said, “the Endurance Exchange was a great melting pot of triathlon industry professionals. Coaches, industry experts, race directors, brands, and governing body professionals all under one roof. It was great to see all the knowledge and ideas coming together in one place. As our sport and its participants evolve, EE was a great forum to discuss and share new ideas on how to take triathlon to the next level.”

Andy Pruitt Joins iKOR Labs

Boulder, CO – iKOR Labs, the Boulder-based producer of recovery-enhancing hemp oil/CBD (cannabidiol) products, today proudly announced the addition of Andrew Pruitt,EdD as Sports Medicine Consultant for Science and Innovation.

Pruitt, a legend in the endurance industry, has been putting his golden touch to use for decades. He received a Bachelor of Science in Anatomy from Iowa State University and moved to Colorado in 1973 to join the sports medicine staff for Colorado University Athletics, eventually becoming the Director of Sports Medicine. He subsequently earned an M.S in Physical Education and Sports Medicine from the University of Colorado, and an Ed.D in Adult Health Education from California Coast University. Pruitt also served as the Chief Medical Officer for U.S. Cycling as well as the Chief Medical Officer for all cycling venues during the Atlanta Olympics. He eventually founded the Boulder Center for Sports Medicine and CU Sports Medicine and Performance Center. He was a pioneer in running and cycling pathomechanics using 3D motion capture technology. His overarching medical interest has been endurance sport health and wellness.

With a personal passion for endurance sports, Pruitt is also a two-time paralympic road cycling world champion, as well as a Nordic ski racer. Currently he is pursuing age group time trials and gravel races.

“This venture is back to my health and wellness roots. I have been experimenting with CBD for the past two years, and gravitated to iKOR’s position, philosophy and transparency. I am looking forward to helping build iKOR into a thought leader in recovery and CBD.” says Pruitt, of joining the iKOR team.

“The number one question I aim to answer is ‘does it work’. There are so many people talking about the benefits of CBD, I am looking forward to getting deeper into the science behind the product. There are a lot of companies out there with fancy packaging and fancy marketing but questionable products. We want to do it differently. We will have quality products that are marketed appropriately and build on the library of evidence.”

“We have been after Andy for years. I knew he was exactly who we needed here at iKOR, we just had to be patient until the timing was right,” says Craig Sweeney, iKOR President. “The way he views recovery, science, and training is so unique. His approach to research and product innovation is well-documented and will help solidify iKOR as a global leader in athletic recovery. We have mounds of anecdotal evidence from our athletes and our customers, and now I look forward to allowing Dr Pruitt to run free and really let the science guide what comes next for this brand.”

Dr. Pruitt will focus on research as well as the development of new products in the iKOR family. He joins the aim of supporting and guiding iKOR’s mission to be the number one resource in recovery.

PTO Announces Collins Cup, $2,000,000 Purse for Pro Triathletes, Same Weekend as Challenge Championship, Add to Bucket List?

LONDON, ENGLAND–BOULDER, USA, Professional Triathletes Organisation today announced that the inaugural Collins Cup will be held on 29–30th May 2020 at the extraordinary x-bionic® sphere in Samorin, Western Slovakia and will have a prize purse of over $2,000,000. It will bring together the greatest professional triathletes in the world in a team competition to do battle to see who dominates the sport. This is the home of Challenge Family’s The Championship event, which will be held the next day on 31 May. 

The Professional Triathletes Organisation partnered with Crankstart Investments, an investment vehicle for Michael Moritz, in establishing a platform for professional triathletes to begin to realize their goal of athlete self-determination.

Rachel Joyce, Co-President of the PTO, commented “This day has been long in coming and we are grateful to the great professional triathletes who have, through all their blood and sweat over many years, paved the way for this opportunity to materialise. The Collins Cup will be a true celebration of both the history and the future of the sport we love so much, and we look forward to hosting the event and engaging the entire triathlon community.”

Charles Adamo, Chairman of the PTO, stated that “The PTO has been working for a number of years to create an environment and structure where professional triathletes have a meaningful voice in the way the sport is operated and can contribute to its growth for the benefit of the entire triathlon community. We are very pleased to have teamed up with Crankstart Investments and Michael Moritz, who share our vision in the potential of the sport and the best means by which to see it grow and thrive.”

Modelled after golf’s Ryder Cup, The Collins Cup is a competition among USA, Europe and the Internationals. Each team will consist of 12 professional triathletes, six men and six women. Eight athletes, four men and four women, will earn a place on their respective teams by way of the PTO World Rankings™ System and the remaining four athletes, two men and two women, will be selected by the non-athlete PTO Board Members with advice from Team Captains.

The Team Captains for The Collins Cup 2020 are:

Collins Cup Captains' 2020

An athlete from each team will battle against one another in an individual race of three, so there will be 12 separate race matches, each staggered 10 minutes apart. Athletes will be awarded points for their team based on performances in their respective race match and the team with the most overall points from the 12 race matches will claim the spoils of The Collins Cup and bragging rights as the most dominant force in the sport. The team that finishes last will receive The Broke Spoke Trophy. Click here to view “How It Works”

Sam Renouf, CEO of the PTO, commented, “The format of USA vs Europe vs Internationals will add a whole new level of competition and pure excitement for triathlon. By adopting a proven format like the Ryder Cup with its nationalistic intensity, and having a points system that creates drama throughout the race, The Collins Cup is designed to be a compelling live TV event that appeals not only to the fans of endurance sports, but also to the general sports enthusiast.”

Tim O’Donnell, Co-President of the PTO, commented, “We could not be more thrilled with the first Collins Cup being hosted at x-bionic® sphere in Samorin. The primary mission of the PTO is to celebrate the sport of triathlon. The Collins Cup, by bringing together legendary team captains to lead today’s top triathletes in a battle to see which region dominates the sport of triathlon, will not only be a riveting competition, but will serve as a platform for professionals and fans alike to celebrate our sport.”

Zibi Szlufcik, Chairman of CHALLENGEFAMILY, commented, “We are delighted to be working with the PTO to host the inaugural Collins Cup at the extraordinary x-bionic® sphere in Samorin, Western Slovakia. The spectacular venue could not be more perfect for the PTO’s inaugural event and the weekend promises to be a triathlon celebration unlike any other.”

Mario Hoffman, owner of x-bionic® sphere stated “It is a great honour for Slovakia, Šamorín and x-bionic® sphere to host such a magnificent event. I can say for the whole team that we are thrilled to be a part of history and we are ready to help with our knowledge and vast experience in organizing huge international sports events.” Click here to view x-bionic® sphere.

How the Leadville Run Series and a Bike Changed Jason’s Life

By Bill Plock

Jason Cohen of Lafayette Louisiana, stared at scale reading 297 pounds and knew he had to do something, anything, to lose weight and get healthy. When asked if there was a defining moment that made him decide to really make a change, Jason says, “there was a perfect storm of events…..a buddy of mine gave me a bike as a gift and little did I know the bike would change my life.”

Jason began riding this bike here and there and just that extra movement on a more and more consistent basis caused him to start to lose weight and feel better.

Fast forward after losing more and more weight, Jason started to run, something he was more familiar with from his youthful days. His runs became longer, conquering 6 miles before a vacation to Colorado that would change his life even more. He and his wife were on a camping road trip that took them to Leadville during the week of the Heavy Half marathon in June as part of the Leadville Run Series. They arrived on Wednesday before the race and something about that challenge simply overtook Jason. He and his wife decided to alter their plans and stick around so Jason could race. He had never run longer than six miles. He did the race and was hooked and in 2018 he finished the Leadville 100 run.

Listen here to whole story it’s quite inspiring! MILE HIGH ENDURANCE PODCAS

Karen Hornbostel Time Trial Series; Special Deal for Triathletes

USA Triathlon and USA Cycling have been partnering more and more and now, partnering with the Bicycle Racing Association of Colorado (BRAC), triathletes holding a current USAT membership are being offered a significant incentive to try the Karen Hornbostel Time Trial series (KHMTT). There is hardly a better way to prepare for the upcoming triathlon season then participating in these early season time trial races.

Says Larry Potter of COBRAS cycling club who administers the series, “competitive bike racing really helps with that strength and speed training critical for triathlons.”

To attract triathletes to the series, Larry and his team worked hard with USAT, USAC and BRAC to offer the entire series, licenses included, for $199 for seven races. This is normally $280 but with a valid USAT license you can save almost 30%.

You will need to register by February 29th and the first race will be March 18th and Cherry Creek State Park. The rest of the races are: March 25, April 1, 8, 15, 22, 29 – Weather Make-up Date: May 6.

Click HERE to get all the details and to register.

Listen here for a full with interview on 303Radio with Larry Potter and Rich Soares: https://soundcloud.com/user-378274346/larry-potter-khmtt-2020-for-triathletes

Justin Chester’s New Triathlon Class in Lafayette

By KRISTINA PRITCHETT | kpritchett@prairiemountainmedia.com 

Photo by Jeremy Papasso/Staff Photographer)

People  interested in participating in a triathlon this year now have a class in Lafayette to help them to get started.

Justin Chester, a Lafayette resident and USA Triathlon coach, this month is starting a new class at Bob L. Burger Recreation Center to get people in competition shape. 

“I started the program in Parker four years ago,” Chester said. “I’ve been a triathlon coach for 11 years now. What I found when I started training was it was somewhat intimidating. Boulder County has become a hot spot for triathlons. There are numerous pros that live in Boulder. To that point, it can be more intimidating for someone new to the sport when Boulder is so ripe with professional runners, professional cyclists and the like.”

Chester said he wanted to create a program that would not only help people get the proper training, but provide a good support system.  

“I wanted to open a program that was not intimidating, but it was something that would allow beginners to have a head start in all the things I didn’t know as a beginner,” he said.

In the program, participants will meet multiple times a week and train in all three events.

Read Rest Here

Unpacking CBD with Olympian Joanna Zeiger PHD, As Floyds Partners with Stock Show

It’s been said that the CBD industry is a bit of the Wild West with its wide swath of product placement and beneficial claims. Rich Soares sat down with Joanna Zeiger and talked all things CBD and how it relates to athletes. This on the heels of USA Triathlon announcing a partnership with Evergreen based Pure Spectrum CBD and embracing this category of product for triathletes. For more information on that announcement go HERE

In a recent news release Floyd’s of Leadville announced their sponsorship of the 2020 National Western Stock Show. This is the first time this product category has been included in the show’s exhibitor line-up. National Western’s John Ellis remarks, “The National Western is proud to partner with Floyd’s of Leadville for the 2020 Stock Show.  Floyd’s is at the forefront of development and technology in this emerging industry and we are excited to have them help educate our guests on the benefits of CBD.”

State and Federal laws and social norms have shifted the landscape of cannabis in the last decade. And now with Major League Baseball announcing they will not test for THC, does this open the door for other sports to do the same and will it ultimately affect the CBD industry?

No doubt we have all seen the CBD market begin to take off in endurance sports. With USADA removing CBD from the banned substance list in 2018, there seems to be an acceleration of adoption.

Here is the link to entire podcast and below is the transcript. Click HERE:

Interview with Joanna Zeiger:

Let’s get the discussion rolling with Joanna, but first we are going to give you the Wikipedia on Joanna.

She attended Brown University where she held the school records in the 500-yard (460 m) freestyle, 1,000-yard (910 m) freestyle, and 1,650-yard (1,510 m) freestyle which she set in 1991. Competitive running and cycling were added to her repertoire in 1992 and 1993. Joanna was the 1998 triathlon rookie of the year, took 4th in the Sydney Olympics in 2000 and a top 5 Kona pro the same year.

Joanna received her PhD from The Johns Hopkins University’s Bloomberg School of Public Health in 2001. She pursued her professional athletic career by going on to win the IRONMAN 70.3 world championship 2008. While defending her title in 2009 Joanna suffered a career ending bike crash.

Joanna is the author of “The Champion Mindset”, founder of “Training Away Chronic Pain”, and the architect of the Athlete PEACE Survey. We are going to talk about all of this, but let’s start by going back in time a bit.


Let’s start with growing up as a swimmer. Did you always have the champion mindset or was that something you had to learn?

Joanna Answer:

I definitely had to learn it. I talk about an anecdote in my book about an early swimming meet, I was maybe 15 or so, and I was doing the 400. It was a meet in Mission Viejo and I remember it like yesterday. I came out of the water and I was crying and I said to my coach I’m never going to do this event again and I just put my foot down and he yelled at me and he said I don’t want to hear that nonsense from you. One day that’s going to be your best event. Sure enough he was right it was my best even. I did qualify for the Olympic trials in the 400 a few years later. So I did have the mindset of a champion, but I guess it was dormant inside of me. I had coaches that were able to bring that out of me nurtured it. 


Why Brown University and what career ambitions did you have as a freshman in college? What did you declare as your major?

Joanna Answer:

I got my degree in psychology and I thought that I was going to either do a clinical social work or be a psychologist of some sort. But while I was there I decided that I really I loved research. I grew up with research around me my father even though he was a clinician he’s an allergist he always was involved in research and I used to him on the phone at night recruiting patients. I used to call it telemarketing and you have to call them up and ask him to be involved in the study and it was a lot of work but I just somehow I knew it was just something I wanted to do and so my senior year of college. I got involved with the professor in doing some research and got a publication out of it and it just really feel the fire for me and so I ended up getting a Masters in genetic counseling and I purposely picked a program that had a thesis requirement so that I could do more research and then went on to my PhD.


Fast forward to 2008 when you win the IRONMAN 70.3 world championship and then defend your title in 2009. There you suffered a career ending bike crash. Take us through that experience in 2009 and the injuries that your sustained.

Joanna Answer:

So in 2009 I went back with a lot of confidence. I had done the Austin 70.3 that was a few weeks beforehand had a great race. I felt like my training was right where it needed to be arguably within better fitness and I was in 2008. At mile 45 or so with the bike I was grabbing water bottle one of the aid stations in the person did not let go of the water bottle and so essentially he just pulled me right off my bike and I flipped over my handlebars and I broke my collarbone. I have a lovely plate in there and I did structural and nerve damage in my rib cage that is permanent and to this day I suffer from very severe neuropathic syndrome from that and also earlier this year I was diagnosed with a auto inflammatory disease which was probably initiated by the accident I been suffering symptoms of it for almost a decade after the crash 10 years ago now and doctors never could figure out what was wrong until this year. I finally just got sick enough that they were able to put it all together so the ramifications of that accident were pretty huge. 


In addition to authoring your book “The Champion’s Mindset”, you have continued research and have become a thought leader on how to use aerobic exercised and strength training to help alleviate chronic pain. How did this lead to the Athlete PEACE Survey, and what were you and your colleagues hoping to achieve? 

Joanna Answer:

I was very interested in what are other peoples experience cannabis anecdotally. I’m hearing great things you know people were just you know touting so many wonderful things you know and it was helping with anxiety and pain and you know people getting off opioids, but when I went to the literature to look and see the research on cannabis for pain or other conditions it just wasn’t a lot out there and as an epidemiologist I felt that I was in a position to change some of that. So I formed Canna research group and my father is the Chief Medical Officer, Dr. Robert Zeiger as an author on the paper. I’ve got Bill Silvers who is allergist immunologist who’s chief scientific officer and Ed Fliegler former geriatrician who is an adviser and so the four of us have come together to do cannabis research and look at the benefits and adverse effects and patterns of youth in various populations who may benefit from cannabis .


How do each CBD and THC work in our bodies? How Cannabinoids interact with The Endocannabinoid System and what combinations have the greatest efficacy?

Joanna Answer:

We should start with this whole notion is that everybody has an endo cannabinoid system in their bodies and so we actually make things in our bodies that bind to receptors an that endo cannabinoids system so you know we have endogenous things that bind to that so it isn’t just that you know we take this in this is there for cannabis so we should start with that. We all have expressed throughout our entire body and so we have receptors CB1 and CB2 and THC primarily binds to CB1 and CBD binds to CB2 but also very loosely binds to CB1. So these receptors are everywhere in our body and so that’s why when you take it for certain diseases having different ratios of CBD in THC may be helpful according to where things are expressed in the body and what it is that you’re trying to treat OK so when we talk about cannabis you know we’ve got the marijuana plant where that we all think of being high THC in lower CD and then there’s hemp and that is going to be very high in CVD and by definition has to have less than .03% THC. A lot of companies will actually take the THC out of the hemp so that you end up with just a plain old CD product and then you can have all ratios in between so you can buy things that are THC only you can buy ratios that are 1 to 1 of CBD and THC all the way up to 20 to 1 and then get CBD only.


Your study asked about the subjective benefits compared to the subjective adverse effects. What were the subjective benefits? What were the adverse affects? Are they different for CBD and THC?

Joanna Answer:

One of the things that we looked at are subjective effects and subjective effects are how do you feel basically so you know you took the you took some candidates and we gave them a list of things you know did it make you feel any of these things. So the positive things that people were endorsing were things like improved sleep decreased pain spasms so people really had to say improve sleep, so people really endorsed us some important things that we all struggle with decreased anxiety and then some of the adverse things that people were endorsing were decreased concentration increased appetite increased anxiety so it can be a little confusing because people have less anxiety and some people have more anxiety and even the same individual might experience both things that initially were at different times of the lifecycle of where they are in the metabolism of the cannabis in their system up. 

THC is a banned substance and is a threshold drug What does that mean and if an athlete is using it, what are the threshold that they need to be aware of? Is that a threshold that you can cross if you have taken 12 hours or more prior to testing?

Joanna Answer:

I think so it was 150 nanograms and I and that’s pretty high but what does that mean it’s unknown because everybody metabolizes cannabis differently and it stays in your body for a long time. There are some studies that indicate that THC could actually be released from your system from exercise so that you know let’s say you would take it 2 or 3 weeks ago and all the new exercise now then it’s released in your body and so if you were tested you could test high for levels from that even though I haven’t taken it recently so there’s just still a lot that isn’t known about. You know what that means on a global level because it’s so individual so if you’re going to be tested, really the smart thing would be not to use THC at all or stop using it a long time before you would potentially be tested. In terms of using products that have CBD only a lot of them are contaminated with THC so I tell people that you must buy your CDs were reputable source make sure that there is a certificate of analysis or that there are some 3rd party like consumer labs in other 3rd party testers that are doing independent testing they put out their recommendations. So I say purchase from those places because what happens is you can buy something that says it’s CBD only and it could have high levels of THC now all the sudden you’re taking something that you thought was going to be OK and it’s not so athlete has to be very careful with what they put into their bodies.

Our study did show us that athletes who used CBD and THC, athletes that used both had the most benefit from cannabis, so that they had the highest percentage of improved sleep the biggest reductions in pain they also had the most adverse effects but the percentages were much lower than for the positive effects athletes to use just DVD by itself had um probably the lowest levels of positive benefits and this goes along with what I was saying about the entourage effect that the whole plant is what you need to get the most benefit.

How should athletes, coaches and health providers leverage the data from this study to help athlete health, performance and recovery?

Joanna Answer:

I don’t know that it should be the responsibility of a coach to let an athlete know what they should do. There are cannabis nurses and cannabis positions out there that are very knowledgeable and I would definitely recommend athletes trying to find somebody that has a background in prescribing cannabis or you know has the knowledge that’s a good place to start particularly if you’re using it for a very specific medical condition or if you’re on a lot of medications you want to make sure that you don’t have cross drug interactions. If that’s not something that somebody is willing to do just you know I just say happy to go do your homework you know read without their make sure you’re going to credible sources to read information. You know if you want to get deep into the weeds with research Google Scholar is a good place to go. Leafly has a lot of good information especially if you’re looking just for cannabis 101 but the mantra in the field of cannabis is start low go slow so you want to start with a very low dose and just dose yourself up very slowly. What’s a low dose milligrams of CBD and or THC and if you’re very very scared you could even go 2 1/2 milligrams of THC. CBD is not psychoactive you can get adverse effects from it but usually that’s going to be a much higher dose and some people do say that CBD make some tired. So if you’re very new to it you’re just starting you certainly want to do this at a time when you don’t have to drive or make decisions. You don’t want to try this like you know and then go to work right at a time like on a weekend or when you don’t have to you know do something that’s going to require a lot of concentration.

I think that really depends you know when you look at it’s different for CBD than it is for THC so let’s talk about THC it’s incredibly variable so somebody’s 2 1/2 milligrams could be somebody else is 25 milligrams and the route of administration is also going to be um is going to affect how you feel so you know somebody could take 2 1/2 milligrams from oil and not feel anything and but then they take a gummy and they’re very high or they could smoke it and they feel something totally different. So it’s going to require a little bit of experimentation to write it down because it’s very hard to remember what you’ve done and you know just kind of work your way up slowly and if something doesn’t work it just does it doesn’t mean that cannabis doesn’t work it just means that that specific thing didn’t work. With CBD again you can start with about 5 milligrams that’s not going to be a therapeutic dose for most people and when you look at studies that they do and things like seizure disorders and anxiety they could be giving up participants you know 1 to 5 milligrams per kilogram so you know that could be 60 to more than 100 and some odd milligrams that they’re giving up to a person so you can see where 5 milligrams isn’t very much so again you know you could get to 10 or 20 or 30 milligrams and still not feel anything it could be that you’re not at the therapeutic dose yet.

Khem’s Take on ITU Draft Legal Race

A few weeks ago I raced my first draft-legal triathlon at the Sun Devil Draft-Legal Classic in Tempe, AZ, and since then I’ve had several friends ask about my experience. Besides the usual “I swam, I biked, I ran” and the “nothing” or “everything went as planned” play by play race report write up that you frequently see online, here is my take on racing a draft-legal tri…


If you like to race without all the stress of people freaking out about the water temperature, you should race draft-legal.

If the idea of lining up on the beach and then running into the water all at the same time sounds like fun, you should race draft-legal.

If you like to race alongside athletes who just want to go fast and have a good time, you should race draft-legal.

Photo by Joshua Hughes
L to R: Me, Christeen Hodge (CO), Kendra Weekley (OH), and Caitlin Harty (OH). 

If you enjoy chasing after a pack of athletes cycling faster than you, you should race draft-legal.

If you thrive on pushing in zone 5, 6, 7+ (full anaerobic) over and over and recovering in zone 4 heart rate/power, you should race draft-legal.

If you’re a minimalist and enjoy keeping your transition area nice and tidy without a towel and backpack, you should race draft-legal.

If you love racing on your road bike (sans aerobars), you should race draft-legal.

If you don’t care about qualifying for Kona but qualifying for the ITU World Championships (2019-Lausanne, Switzerland; 2020-Edmonton, Canada; 2021-Bermuda) sounds like fun, you should race draft-legal. 

If you’re looking for something different and challenging (because we all know you can finish an IRONMAN, you’ve done plenty), you should race draft-legal.

Photo by Joshua Hughes

If you still love training and racing hard but want a life outside of triathlon, you should race draft-legal.

In a nutshell, it was just as fun as it was fast and furious. Even though it was a sport I was very familiar with, it was a different scene that reignited the excitement and enjoyment I have struggled to find after racing 140.6’s for a handful of years. It kicked my ass more than ever and my calves were screaming for two days after the race. Definitely unexpected after racing a sprint distance triathlon, but a great reminder that my body still has a little bit of pep left inside and plenty of ass kicking to do. Until the next one…

Tyler Butterfield Wins IM Cozumel, Tim O’Donnell punches Ticket to Kona as well.

Boulder’s Tyler Butterfield had an incredible day yesterday in Cozumel, Mexico winning IRONMAN Cozumel with a 7:44:01 time. He had a blistering 2:38:29 run giving Butterfield a three minute gap on Austria’s (and last years winner) Michael Weiss. Boulder’s Tim O’Donnell finished 7th an earned another trip to Kona.

Said Butterfield from his Instagram account: “What a day yesterday at Ironman Cozumel, Latin American Championships. Not how I thought the race would pan out, but better than I could have ever dreamed or imagined. Cozumel you beauty, huge thanks to the race, volunteers, locals and the island itself–amazing here, and I owe you for fulfilling a childhood dream”

O’Donnell said from his Instagram account: “My Kona 2020 ticket is punched! It was a fast day out there, congrats to the podiums, especially Tyler Butterfield for winning in style with a blazing fast run! My race was a challenge from the start: some pre-race tummy issues turned into race day tummy problems!”

Eight Colorado Women Nominated at Outspoken Summit

By Bill Plock and Lisa Ingarfield

Colorado was well represented last week in Tempe, Arizona, at the second annual Outspoken Summit. Co-founded by Dr’s Lisa Ingarfield (of Denver) and Sara Gross, about 160 women from all corners of triathlon gathered for an enriching conference. They heard from industry leaders and developed leadership skills related to their role in triathlon. The summit provided a rich forum to help develop stronger voices to inspire and advocate for changes in the sport.

There were several Colorado women nominated across six categories for the first annual Outspoken: Women in Triathlon Awards. Nominees were chosen by the triathlon community. The Outspoken Summit team had an open call for nominations in September and October for six award categories. 

Outspoken Woman of the Year:

A woman who has advocated and broken down barriers for women in triathlon in 2019. Won by Coloradan, Triny Willerton

Triny Willerton is a wife, a mom of 5, and a cyclist. In May of 2018, she was struck from behind by a driver with a truck while on a bike ride in Boulder. She sustained over 12 fractures and a punctured lung. Now Willerton, and her platform #itcouldbeme, work to change the narrative between cyclists and motorists to promote road safety for everyone. Triny recovered from her injuries and raced in Kona at the IRONMAN World Championship in 2018 and then qualified and raced in the 70.3 IRONMAN World Championships in 2019. In between all of that, she started the #itcouldbeme initiative and captured the attention of the endurance community all over the world. More information can be found here: https://www.itcouldbeme.org/. Also here is a link to an article published on USA Cycling about Triny: https://www.usacycling.org/article/triny-willerton-in-our-own-words

Coach of the Year:

A triathlon coach who is changing lives, changing the game of coaching, contributing in outstanding ways to triathlon coaching, or women’s equity in the sport, or all of the above.

Tristen Rogers, Hat House; Tristen has been an athletic coach for most of her life, previously working with high schoolers and now with weekend warriors to elites through her coaching and altitude training company HAT House. She has an unstoppable positive attitude and will go out of her way to assist her athletes and folks in the tri community. Her coaching is extremely personalized, and she is an amazing cheerleader. Tristen will lift you up while also keeping it real and helping you be your best self and athlete. Hat House info found here: http://hathouseendurance.com

Yoli Casas, Team YTT; Yoli’s passion, education and wealth of experience coaching endurance athletes or over 30 years make her a sought after coach. Yoli’s unwavering commitment to her athletes have helped thousands of people transform their lives and reach their fitness goals. Yoli’s coaching interests focus on helping people through life challenges by incorporating athletics into their lifestyle. She empowers athletes of all levels and ages achieve their goals while cultivating self-confidence and individual’s belief in themselves. Team YTT info found here: https://yolistrainingteam.com

Susan Yasuhara, Karma Multisport; Susan has a passion and talent for supporting beginners, particularly those who have never swam or are scared of the water. She runs a small multisport group for women with a focus on beginners, athenas, and anyone new to the sport in a non-intimidating environment. She is patient, kind, and will go above and beyond for her athletes. Info on Karma Multisport here: http://karmamultisport.com

Siri Lindley, Team Sirius; Siri is a world champion triathlete and accomplished coach. Her mission is to positively influence others, to help empower individuals by connecting them to their greatest strengths. She is the head coach of Team Sirius, a tri club designed to support beginners to seasoned triathletes. Info on Team Sirius: https://www.teamsiriustriclub.com

Rachel Joyce; Rachel took up triathlon in 2005 and what started as a hobby turned into a passion. Since 2008, she’s climbed to the top of her sport. She has captured a world title, six iron distance titles and stood on the podium three times at the Ironman World Championships. Outside of training and racing, Rachel is a passionate advocate for equality and increasing participation in sport by women. She is a founding member of TriEqual and sits on the Women For Tri Committee of Advisors.

Triny Willerton, Rachel Joyce, Dana Platin, Barbara Perkins

Honorable mentions: Yoli Casas and Susan Yasuhara

Bethany Rutledge Memorial Award

Bethany Rutledge was an active member of the Atlanta, GA triathlon community. She spent her life helping others and supporting triathletes to achieve their best selves. She believed helping people in small ways created potential for much bigger change. For this memorial award, please nominate a woman you believe embodies Bethany’s spirit and philosophy, and has affected many people in small, and meaningful ways.

Nominees from Colorado: Tristen Rogers and Yoli Casas

Athlete of the Year

A pro or age group athlete who has used her platform to advocate for, and make positive change in triathlon.

Triny Willerton (see above)

Barbara Perkins; Barbara is a 2 time Kona competitor and member of Team Couer Sports. Barbara goes out of her way to encourage athletes every single day. She is always contributing and doing her best to help answer any question and calm fears for other triathletes. On top of that, she is fast as fast can be. She broke the tape at IM Santa Rosa this year! She is an extraordinary woman and a fierce athlete. 

Angela Naeth; Angela is a multiple 70.3 and Ironman Champion with 3 sub-9 hour Ironman performances. She is now currently ranked among the top triathletes in the world. Angela continues to pursue her career in these distances and build awareness around Lyme, and Women in Sport. Angela created a women’s triathlon/cycling community in 2017.  www.iracelikeagirl.com. Growing in numbers, iracelikeagirl is her ability to support others in the sport of triathlon.

If you don’t see a woman on this list who you think should be there, then don’t forget to nominate in 2020!