Climbing - A Game of Gear Inches

#499 Climb Part 2 - A Game of Gear Inches

Welcome to Episode #499 of the 303 Endurance Podcast. We're your hosts Coaches Rich Soares and April Spilde. Thanks for joining us for another week of news, coaching tips and discussion.

July is bike climbing month here in the front range. Pikes Peak climb last weekend and this weekend we have two iconic events with serious climbs - Saturday is the Triple Bypass Ride with 10,800 and 118 miles and Sunday is the Boulder Peak triathlon with 3 miles of 10%. 

 

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 

• Ask A Coach: How to improve my climbing?

• Get Gritty Tip: The Four Agreements

• TriDot Workout of the Week: FTP

• Fun Segment: Triple Bypass Trivia!

 

Announcements and News:

Our Announcements are supported by VESPA Power today.

Vespa Power Endurance helps you tap into steady, clean energy—so you stay strong, focused, and in the zone longer. Vespa is not fuel, but a metabolic catalyst that shifts your body to use more fat and less glycogen as your fuel source. Vespa comes in CV-25, Junior and Concentrate.

Less sugar. Higher performance. Faster recovery. 

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Use discount code - 303endurance20

 

TriDot Pool School July 26-27. https://www.tridotpoolschool.com/component/eventbooking/pool-school/tridot-pool-school-20250726-844-986-401-167-857/94?Itemid=762

 

Ask A Coach Sponsor: G2G Endurance

Your watch gives you data. But does your training plan know what to do with it? Ours does. Grit2Greatness Endurance Coaching has partnered with TriDot to deliver custom workouts powered by cutting-edge analytics. You bring the sweat, we’ll bring the smarts. Start with a free 2-week trial, then keep building for only $14.99/month. We have our sign-up links waiting for you in the show notes—click one and let’s geek out on your progress.

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

 

Ask A Coach: What gearing do I need for X Grade Climb? 

When the road tilts upward, smart gearing can make or break your climb. Whether you're grinding up a 5% incline or crawling up a brutal 15%, choosing the right gear ratio is key to maintaining an efficient cadence—ideally around 80 RPM. Here's a breakdown of ideal gear inches and recommended chainring/cassette combinations for gradients from 5% to 15%.

Gear Inches Table | BikeCalc

 

Takeaway Tips:

• Lower gear inches help maintain cadence on steeper grades.

• A compact crankset (e.g., 34/50T) paired with a wide-range cassette (up to 31T or 32T) gives you the flexibility to tackle tough climbs.

• For gradients above 12%, consider a granny gear setup or even a 1x drivetrain with a wide-range cassette.

 

Get Gritty Tip: The Four Agreements

Get Gritty Tip: Master Your Mindset with The Four Agreements

This week, let’s talk about The Four Agreements—a powerful framework for living with intention, resilience, and clarity. These four simple principles can help us break free from limiting beliefs and live with more purpose in both triathlon and life.

1. Be Impeccable with Your Word. Your words create your reality. In triathlon, this means speaking positively to yourself and others. When you talk about your abilities, your goals, and your progress, choose words that empower and uplift. If you say, “I can do this,” you’re setting yourself up for success. But if you tell yourself “I’ll never get faster” or “This is too hard,” you’re building mental barriers. Choose words that propel you forward.

2. Don’t Take Anything Personally. People’s opinions and reactions are a reflection of them, not you. In triathlon, you’ll face challenges, setbacks, and criticism, whether it’s a tough race, a hard workout, or someone questioning your pace. But remember: It’s not about you. Their words and actions are influenced by their own journey. Instead of letting it derail you, stay focused on your own path, goals, and growth.

3. Don’t Make Assumptions. We often create stories in our minds about what others think of us or what we think is happening in a race or workout. But assumptions only hold us back. Instead, ask questions, seek clarity, and stay open-minded. Don’t assume you know the outcome of a race or a workout before you even begin. Focus on the process, not the assumptions.

4. Always Do Your Best. This one’s simple but powerful: give everything you have in each moment. Whether it’s an interval, a long ride, or an intense swim, always give your best effort. And remember, your best changes from day to day. Some days you’ll have more energy, and some days will feel like a struggle. But as long as you show up and give your best, you are making progress.

 

 

Action Item: Apply The Four Agreements to your training this week. Focus on the words you use, let go of external opinions, stay clear of assumptions, and always do your best. This simple mindset shift will help you approach both your triathlon journey and life with more clarity, resilience, and grit.

 

TriDot Workout of the Week: Functional Threshold Power

 

Today's workout is a Functional Threshold Test (20-minute) Session Note Conducting time trial (TT): Goal is to hold pace you can sustain for the entire TT without blowing up early or having enough left to kick at the end.   10 min @ Z2 with 3 x 30 sec (30 sec) Spinups and 3 x 1 min (1 min) @ Z4

 

20 min - all out maximal effort

 

Be sure to enter/confirm your assessment results to update your training intensities and race projections.

 

 

Fun Segment: Triple Bypass Trivia!

It’s time to shift gears and test your mountain mettle with the Triple Bypass Trivia Showdown! Whether you’ve tackled this legendary Colorado ride or it’s still on your bucket list, these questions will challenge your knowledge of one of the most iconic endurance events in the U.S. Grab your water bottle, clip in, and let’s find out if you’re a seasoned alpine expert—or just coasting!

1. When did the first Triple Bypass ride take place? A) 1978 B) 1988 C) 1998 Answer: B) 1988 — One July day in 1988, a group of avid cyclists decided that it would be fun and challenging to ride from Evergreen to the Vail Valley, Colorado. And so it was. Thirty-seven years later and thousands of more friends beside them, the Triple Bypass is an epic bucket-list ride.

 

1. True or False: The full Triple Bypass covers approximately 118 miles with over 10,000 feet of climbing. Answer: True — The classic route takes cyclists over three mountain passes and gains roughly 10,800–10,000 feet in elevation.

2. But what about the Double Bypass? 

Answer: A good entry ride, The Double Bypass covers 801 miles and gains 6,500 feet of elevation over two mountain passes: Loveland and Vail. The Double Bypass start location for 2025 is in Empire. 

1. Which three mountain passes are included in the full Triple Bypass route?

A) Juniper, Loveland, Vail B) Independence, Kenosha, Red Mountain C) Monarch, Cottonwood, Hoosier Answer: A) Juniper, Loveland, Vail — These iconic Colorado climbs define the course.

1. True or False: The event is a competitive race with official timing and podiums. Answer: False — The Triple Bypass is a non-competitive, fully supported challenge ride focused on endurance, experience, and personal accomplishment.

 

1.  Roughly how much has the event donated to charity since its inception? A) $500,000 B) $3.5 million C) $10 million Answer: B) $3.5 million — Over the decades, the ride (organized by Team Evergreen Cycling) has contributed millions to nonprofits.

 

Boulder Peak Close

The first Boulder Peak Triathlon was held in 1992. It quickly became one of Colorado’s most iconic triathlons, known for its challenging course, especially the infamous Olde Stage Road climb. Over the years, it has attracted both elite and amateur athletes and has been a staple of the summer triathlon season in Boulder.

Would you like a timeline of its notable milestones or how the course has evolved over the years?

 

Here's a **timeline of notable milestones** in the history of the **Boulder Peak Triathlon**, one of Colorado's most iconic endurance events:

Boulder Peak Triathlon Timeline

 

- **1992****Inaugural Race**

  - Founded by Paul Karlsson and David Jensen.

  - Featured the now-famous **Olde Stage Road** climb.

  - Attracted top pros like Dave Scott and Mark Allen in its first year.

  - 400 participants and a $500 prize purse.

 

- **1996****Pro Women’s Head Start Introduced**

  - Suggested by Paula Newby-Fraser to increase spectator excitement.

  - Created a dramatic “chase” dynamic between men and women.

 

- **Early 2000s****Ironman World Championship Qualifier**

  - Boulder Peak briefly served as a qualifier for Kona, elevating its prestige.

 

- **2004****Ownership Change**

  - Sold to **5430 Sports**, run by Barry and Jodee Siff.

  - Continued to grow in popularity and professionalism.

 

- **2009****Acquired by Life Time Fitness**

  - Became part of the Life Time Triathlon Series.

  - Integrated into a national network of high-profile triathlons.

 

- **2014****Returned to Local Ownership**

  - Taken over by **Without Limits Productions**, led by Lance Panigutti.

  - Renewed focus on community, athlete experience, and local flavor.

 

- **2017** **National Recognition**

  - Named one of the **Top 15 Most Amazing Triathlons in the U.S.** by *The Culture Trip* [1](https://www.withoutlimits.co/boulder-peak-triathlon-duathlon).

 

- **2020****COVID-19 Cancellation**

  - Like many races, the event was paused due to the pandemic.

 

- **2021–Present****Resurgence**

  - Strong return with growing participation.

  - Continues to be the **crown jewel of the Colorado Triathlon Series**.

 

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!