#489 Athlete Success with Vespa Power Welcome Welcome to Episode #489 of the 303 Endurance Podcast. We're your hosts Coaches Rich Soares and April Spilde. Thanks for joining us for another week of interviews, coaching tips and discussion. If you have ever struggled with GI issues from too many gels, if you have every struggled to stay ahead of the bonk, if you feel blown up the day after a race - you want to listen to the rest of this episode. We have Peter Defty from Vespa Power joining us to give you some hope. April, are you ready to talk about Vespa Power? And, are you ready to equip us with some resilience tools? Heck yes, Rich! I am especially excited to share one resilience tool in our Get Gritty segment that has helped me and my athletes overcome personal challenges and setbacks. But first, let’s shift gears—literally and metabolically. If you’ve ever wondered whether there’s a better way to fuel your endurance engine, this is your wake-up call. Vespa Power might be the performance edge you’ve been missing. Let’s go! Show Sponsor: UCAN UCAN created LIVSTEADY as an alternative to sugar based nutrition products. LIVSTEADY was purposefully designed to work with your body, delivering long-lasting energy you can feel. Whether UCAN Energy Powders, Bars or Gels, LIVSTEADY's unique time-release profile allows your body to access energy consistently throughout the day, unlocking your natural ability to finish stronger and recover more quickly! In Today's Show Announcements and News Interview: Peter Defty from Vespa Power Get Gritty: The Setback Script TriDot Workout of the Week: Race Rehearsal Fun Segment: Coach Cari Lubenow / “That Pro Triathlon Life” Announcements and News: IRONMAN Press Release: Single One Day World Championship in Kona. From Scott Derue Dear Triathlon `Ohana, Over the past year, the question I have been asked the most has been about the future of the IRONMAN World Championship. For the first time in its history, the IRONMAN World Championship moved to split locations in 2023 for two reasons. Significant numbers of deferrals from cancellations due to the COVID-19 pandemic required two days of racing, and a 2-day, single-location format was tried in 2022 and found to be unsustainable for the local community in Kona, Hawai`i. With a deep commitment to and care for the Kona community, combined with the rich triathlon history and iconic sporting legacy of Nice, France, the decision was made to hold the men and women’s races in different locations. In addition, aligned with IRONMAN’s goal of growing the sport of triathlon, it was expected that split locations for men and women’s racing would lead to greater exposure for all and more women participating in the sport of triathlon. Since first announcing that format change, we have been meticulous in monitoring and reviewing athlete behavior, collecting feedback, and conducting extensive research. Putting the needs and preferences of our athletes first – and thinking about the long-term growth of triathlon – we are excited to announce that, beginning in 2026, the IRONMAN World Championship will return to its roots of Hawai’i, with Kona hosting a reimagined single day of racing, bringing women and men together for the IRONMAN World Championship. Upcoming Programming - Our March focus will be on running. May 10 - Athlete Highlight with Paul Hunziker May 13 - Webinar Boulder 70.3 Race Recon May 17 - Podcast Boulder 70.3 Race Recon May 24 - Swim Camp Highlights and interviews May 31 - Bike Camp Highlights and interviews G2G Spring Training Camp May 17-18 - Swim Focus in C.Springs and Chatfield May 24-25 - Bike Focus - Chatfield/Chatfield May 31-June 1 Run Focus - Boulder/Boulder We are 70% of capacity https://grit2greatnessendurance.com/training-camp So whether you’re processing the big Kona news or locking in your training calendar for our spring camp season, one thing’s for sure—there’s no shortage of exciting movement in our sport. Speaking of support for that movement, it’s time to fuel your curiosity and your performance. Let’s roll into today’s Ask a Coach segment, brought to you by a sponsor who knows a thing or two about steady energy and smart fueling… Ask A Coach Sponsor: G2G Endurance You’re putting in the work—now let’s make it count. At Grit2Greatness Endurance Coaching, we’ve teamed up with TriDot to give you personalized training that adapts to YOU. Whether you’re chasing a PR, qualifying for Worlds, or just trying to stay consistent, TriDot takes out all the guesswork. So, how to get started? Sign up through Coach April’s or Coach Rich’s link, get a 2-week free trial, and dive into smarter training for just $14.99/month after that. Better training starts now—click the link in our show notes and let's go! 🔥 Website - Grit2Greatness Endurance Coaching Facebook page @grit2greatnessendurance Coach April Spilde
[email protected] TriDot Signup - https://app.tridot.com/onboard/sign-up/aprilspilde RunDot Signup - https://app.rundot.com/onboard/sign-up/aprilspilde Coach Rich Soares
[email protected] Rich Soares Coaching TriDot Signup - https://app.tridot.com/onboard/sign-up/richsoares RunDot Signup - https://app.rundot.com/onboard/sign-up/richsoares Interview: Peter Defty Vespa Power See Interview with Peter Defty https://docs.google.com/document/d/1mKgQMAtKpMGOw9TYd0UPOvyNmWAAjroteGRo3VhTmpE/edit?usp=sharing Code: 303endurance20 Link: https://vespapower.com/coupon/303endurance20/ Get Gritty Tip: The Setback Script Alright, listeners—let’s talk about something we know is coming for all of us, no matter how well we prepare: setbacks. Whether it’s an injury, a disappointing race, burnout, or just life crashing in from the sidelines—these moments can shake us and our athletes. And especially as coaches, our instinct is often to jump in and fix it. But here’s the truth: real resilience doesn’t come from bypassing the pain—it comes from moving through it. That’s why I want to introduce you to a tool I’ve used myself—and now share with my athletes. It’s called The Setback Script. So what is it? It’s a personal message that you write before the storm hits—when you’re clear-headed, grounded, and dialed in to your goals. It’s written by your strongest self, addressed to your struggling self. Think of it as a mental recovery plan, a self-authored pep talk, and a clarity checkpoint—when everything else feels uncertain. Now, here’s what goes into a powerful Setback Script: Acknowledgment: It starts by naming the setback—plain and simple. No sugarcoating. This isn’t about sugar-coating. It’s about the truth. Reminders: These are core identity anchors. Who we are. What we’ve overcome. What still matters. This is how we reconnect to resilience that already lives inside us. A Checklist: Tangible next steps—because action restores agency. What can we do in the next few days to take care of ourselves, reset, and move forward with purpose? Anchoring Quotes: Sometimes all it takes is the right phrase to shift perspective. Think of these as emotional lifelines. Stoic wisdom. Words that ground us in reality. Why does it work? Because in the heat of emotion, perspective shrinks. This script expands it again. It prevents rash decisions—quitting, isolating, spiraling—and brings objectivity back to the table. It gives us ownership over our comeback. Now, how can you use this with your athletes? Simple. Introduce the concept during pre-season or during a goal-setting session. Guide them through writing their own Setback Script when they’re mentally strong. Then, when life throws a punch? Say, “Hey—it’s time to read your script.” And here’s a bonus tip—write one for yourself, too. Coaches hit walls. We get discouraged. The most powerful example you can give your team is how you recover, reflect, and rise. Remember: resilience isn’t built on sunshine alone. It’s built in the dark, in the quiet, in the moments we choose to keep going. The Setback Script gives your athletes that choice—clearly, courageously, and on their own terms. Now that... is how we get gritty. TriDot Workout of the Week: Workout Summary: Race Rehearsal Session Note: Treat this workout exactly like race day. You may be a little fatigued for this workout. On race day you'll be tapered and totally stoked. Try to match race-day terrain as much as possible. Preplan using RaceX for pacing and nutrition. Keep your pacing as even as possible. No highs and no lows...steady as she goes. 10 min @ Z2 with 3 x 30 sec (30 sec) Spinups and 3 x 1 min (1 min) @ Z4 Main Set Entire Session @ Race Pace (Z3) Fun Segment: That Pro Triathlon Life That Pro Triathlon Life Put on your carbon plated shoes and sponsor-filled kits, because Rich and April, you both just got your Pro Cards! Now you’ve got some decisions to make in how you are going to live your Pro Triathlon Lives! The triathlon gods have blessed you with endless swim, bike and run potential! Congratulations! Now you have to pick where to channel those gifts. What goal are you chasing as in your pro triathlete career? Maybe the T100 world tour or SuperTri circuit calls to you? Are you chasing the Olympic dream? Or perhaps you want to stand on that podium in Kona/Nice or World 70.3 Championships? The world is your oyster! Where are you focusing your talents? Now that you have your goal set, it’s time to train! Luckily, you landed yourself a sponsor who is hooking you up with some awesome training equipment. What is the number one item that you would splurge on to take your pain cave to the next level? Your pain cave is ready to rock, and you are ready to do the right training right. But training is more fun with a training partner, so let’s find you a pro triathlete bestie! What other pro triathlete are you clocking those swim, bike and run miles alongside? You’ve crushed your training and it is time to race! The race director let you know that they will be announcing each pro on the way to the swim start, T-100 style. What song are you picking to play you in as you make your way to the start line? Your swim went swimmingly, and now you’ve moved only the land based portions of the race and it’s time to fuel and hydrate. Unfortunately, nutrition is HARD, even for the pros! And when things go south (or north?🤮), it can be very public. You are leading the race, with all the cameras on you, when all of the sudden a nutrition issue crops up. Which race day very public nutrition-based snafu would you choose: KB’s Kona puke and rally, Taylor Knibb’s Dubai “never trust a fart” run moment in T100 Dubai, or Julie Moss’s bonk-inspired finish line crawl losing the lead in those final meters down Ali’i Drive before the finish line? Race day is over, and you are feeling grateful for the experience. You decide that you want to use the publicity as a platform to help make this world a better place. What charity or cause are you teaming up with? Closing: Thanks again for listening this week. Please be sure to follow us @303Triathlon and @grit2greatnessendurance and of course go to iTunes and give us a rating and a comment. We'd really appreciate it! Stay tuned, train informed, and enjoy the endurance journey!
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