Pro Triathlete Grace Alexander

#504 Run-Specific Periodization for Fall Races

 

Welcome

Welcome to Episode #504 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.

 

We are super excited to have professional triathlete, Grace Alexander joining us for the feature interview this week. In 2020, Grace became the first female to win an overall IRONMAN-branded age-group race (against both men and women). This year she has been all over the professional podium. We are excited to be talking to her today. 

 

April, how are you and what else do we have for our audience today?

 

Hey Rich, I’m doing great and stoked that it seems, at least in the Springs, that we are entering into some amazing Fall weather. And believe it or not, Pumpkin Spice Lattes are back on the menu! 

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: Rich 

• Ask A Coach: Interview with Grace Alexander

• Get Gritty Tip: One Step Back. Three Steps Forward. 

• TriDot Workout of the Week: The Long Ride (Stamina Ride)

• Fun Segment: Triathlon: Pumpkin Spice or Power Meters?

 

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

 

Boulder Sunset Recap

 

Series Registration Now Open for the 2025–2026 Run Denver Series

Exclusive Swag Available for Series Registrants

DENVER, CO /ENDURANCE SPORTSWIRE/ – The most beloved winter running tradition in the Mile High City is back! Series registration is officially OPEN for the 2025–2026 RunDenver Race Series, a five-race celebration of community, fitness, and fun — all set against the stunning backdrop of Colorado’s winter wonderland.

 

Registration for individual races will open soon, but those looking for the full experience can sign up NOW for the complete five-race series. Series participants will receive themed swag at each event, bonus finisher bling, and additional perks throughout the season.

 

Each race offers themed swag, fun on-course energy, and a welcoming atmosphere for runners and walkers of all levels.

 

2025–2026 Run Denver Series Lineup:

 

Rudolph Ramble 5K

Sunday, December 7, 2025, City Park, Denver

Polar Bear 5K

Sunday, January 18, 2026, Wash Park, Denver

Super Bowl 5K

Sunday, February 1, 2026, Wash Park, Denver

Valentine’s Day 4M

Sunday, February 8, 2026, Wash Park, Denver

That Dam Run

Sunday, March 1, 2026, Cherry Creek Dam Road

Series registration is now open at:

https://secure.getmeregistered.com/get_information.php?event_id=141501

 

For press inquiries or sponsorship opportunities, please contact: [email protected]

 

Ask A Coach Sponsor: G2G Endurance

Training for multisport is tough—but you don’t have to go it alone. At Grit2Greatness Endurance Coaching, we’ve teamed up with TriDot and RunDot to give you a clear plan, smarter workouts, and the support of coaches who’ve been there. Start with a 2-week free trial through our links, then continue your journey for as little as $14.99/month. The path to your best self is waiting. Click the link in our show notes and let’s take that first step together.

Website - Grit2Greatness Endurance Coaching

Facebook - @grit2greatnessendurance

Instagram - @grit2greatness_endurance

 

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 Lauren Brown

[email protected]

TriDot Signup - 

RunDot Signup - 

 

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: How to transition to Run-Specific Periodization for Fall Races? 

Today we’re diving into a topic that’s perfect for this time of year—run-specific periodization for fall races. Whether you’re shifting gears from triathlon season or gearing up for a half marathon, marathon, or trail race, this episode is all about helping you train smarter—not just harder. We’ll break down the phases of run training, talk mindset, strength, and how to adapt your plan to stay healthy and race-ready. Let’s get into it!” 🧭 Segment 1: Define Your Fall Race Goals “First things first—what’s your A-race this fall? Is it a local 10K, a destination marathon, or maybe a trail race in the Rockies? Start by writing down your race date, your target pace, and what success looks like for you. That clarity will guide your training decisions. Think about the terrain, the elevation, the climate—these details matter. Your training should reflect the demands of your race.” 📆 Segment 2: The Four Phases of Run Periodization “Now let’s talk about the structure of your training. Periodization breaks your season into phases, each with a specific purpose. Here’s how it works: 🟢 Base Phase This is your foundation. Focus on aerobic development and durability. Keep your runs easy, sprinkle in strides, and start light strength work. The goal here is consistency—not intensity. 🟡 Build Phase Now we layer in intensity. Tempo runs, intervals, and hill repeats help you develop speed and strength. This is where you start to feel the gains—but remember, recovery is part of the plan. Stress + rest = growth. 🔴 Peak Phase This is your sharpening phase. You’ll simulate race conditions with long runs at race pace and workouts that mimic your event. Practice your fueling, gear, and pacing strategies. Train like you’ll race. ⚪ Taper Phase Time to dial it back. Reduce volume, maintain intensity, and focus on mental prep. Trust your training—you’re ready.” Segment 3: Mindset for Each Phase “Your mindset should evolve with your training. Be patient in the base phase, gritty in the build, confident in the peak, and calm in the taper. I encourage athletes to journal after key workouts. Reflect on what went well, what you learned, and how you felt. Visualization is powerful—see yourself executing your race plan with confidence.” Segment 4: Strength & Mobility Integration “Running well isn’t just about miles—it’s about moving well. Strength and mobility are your insurance policy. Aim for two strength sessions per week. Focus on glutes, hamstrings, core, and calves. Add mobility drills post-run or on rest days. This keeps you durable and efficient.” Segment 5: Adapting Your Plan “Training plans aren’t rigid—they’re responsive. Listen to your body. Use RPE, HRV, or wearable data to guide your intensity. If life stress is high or fatigue is lingering, modify your workouts. Cutting a session short to stay healthy is a win—not a failure.” Segment 6: Race-Specific Prep “Train for the course you’ll race. If it’s hilly, run hills. If it’s flat and fast, dial in your pacing and cadence. Simulate race conditions in your long runs. Practice your nutrition, gear, and mental strategies. Race day should feel familiar—not foreign.” Bonus Segment: Tips for Triathletes Transitioning to Run Focus “If you’re coming off a tri season, you’ve got a great aerobic base. Now’s the time to shift focus and refine your run mechanics. Reduce swim and bike volume to prioritize run quality. Use bike sessions for active recovery. And watch for common run-specific injuries—Achilles, calves, hips. Be proactive with mobility and strength.” Outro “Let’s recap: define your race goals, train with purpose through each phase, adapt when needed, and prepare specifically for your event. Whether you’re chasing a PR or just enjoying the fall running season, smart periodization sets you up for success. I’d love to hear what race you’re training for—drop me a message or tag us on social. Thanks for tuning in to the 303 Endurance Podcast. Until next time, train with grit, race with greatness!”

 

Get Gritty Tip: One Step Back. Three Steps Forward. 

Today’s Get Gritty Tip is focused on recovery. You’ve often heard the quip, “I take one step forward, and three steps back with”…you name it, whether it’s your training, nutrition, and racing. But what exactly is going on? Maybe it’s time to reverse those steps.

This week, I want our listeners to take stock of the root cause. A lot of the things, the setbacks we experience, are symptomatic of a larger issue that we might not be fully aware or conscious of. That’s honestly why I love being a coach, because we get the opportunity to hold up the mirror for our athletes and show them what they might not be seeing themselves through reflective questioning. 

Here are 5 questions I want you to answer this week to help you reflect on what could be under the surface of what’s holding you back: 

1. What are my current habits that might be hindering my ability to get quality sleep?

2. What has been my diet over the past 3 days? Do my food and drink choices support my goals?

3. What emotions or thoughts consistently come up when I hit a setback?

4. In what ways could my expectations be adding unnecessary pressure or stress?

5. What part of my training, recovery, or mindset might I be neglecting that deserves more attention?

 

Setbacks aren’t just obstacles—they’re invitations to pause, reset, and move forward with more awareness. Take time to reflect this week, and you’ll find that step back may just be the launch pad for your next big leap.

TriDot Workout of the Week: Stamina Ride

Speaking of putting in the work, April, this week’s featured workout is the Long Ride, or Stamina Ride. This workout goes out to Caroline and Stephanie who are getting ready to do the Boulder Century on September 7th. We’re rooting for you. I also did my own version of this on Monday, and drove out to Canon City, Colorado and road some incredible trails including the aptly named Shiv, Redemption. And the Great Escape trails. It was as great as a mental challenge as it was physical, which is why the Stamina Ride is so important.

You’ll start with a warmup: 10 minutes in Zone 2 with 3 x 30-second spinups and 3 x 1-minute efforts in Zone 4. Then the main set—3 x 12 minutes at Zone 4 with 5 minutes recovery, 1 x 10 minutes at Zone 2, and 10 x 10 minutes at Zone 3 with 2 minutes recovery. Keep all recoveries and balance of time in Zone 2.

Here’s the key—when you’re in those longer stamina sessions, stay in your race position as if you’re racing. Sit up to stretch if you need, then get back down and dial in. Keep your cadence steady: Zone 2 and 3 efforts at 90+ rpm, Zone 4 efforts at 80 rpm. And remember—aim to make the last repeat as strong as the first.

What do you think about the Stamina ride, Rich? Anything else to add?

Now, workouts like the Stamina Ride teach us grit, focus, and the ability to stay locked in for the long haul. But triathlon isn’t just about the grind—it’s also about enjoying the ride, laughing a little, and not taking ourselves too seriously. That’s why we’ve got a fun segment lined up next! 

 

Fun Segment: Pumpkin Spice or Power Meters?

 

Alright, it’s time for a little fall fun. I’m calling this game Pumpkin Spice or Power Meters? 

 

Here’s how it works: I’ll throw out a fall-themed scenario, and we’ll decide if it’s a treat—something we’d totally embrace like a Pumpkin Spice Latte—or a trick—something better left behind in the transition area. Ready?

 

1. Pumpkin Spice Latte as a recovery drink – Treat or trick?

2. Running through piles of crunchy leaves during your brick run – Treat or trick?

3. Racing in a Halloween-themed tri kit – Treat or trick?

4. Cool fall temps on race morning… followed by a freezing cold swim start – Treat or trick?

5. Post-race pumpkin pie instead of the usual bananas – Treat or trick?

 

Quick Fire:

 

• Wetsuit or Warm Apple Cider?

 

• Daylight savings run (think Midnight Sun) or spooky night ride?

 

That’s a wrap on our fall triathlon fun segment! Whether you’re sipping a pumpkin spice latte, dodging Halloween candy, or crunching through those autumn leaves on your run, remember—this season is all about enjoying the back half, and staying consistent. Back to you, Rich!

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!