The PR Endurance Training Podcast
By PR Endurance Training
A podcast brought to you by Paolina Allan & Roger Hospedales, the head coaches of PR Endurance Training. Making use of our 50+ years of racing and coaching experience, we will discuss topics regarding training for endurance sport, interview athletes, talk to industry experts/partners, and answer your questions.
#28 - Mont-Tremblant Training Camp
Racing Ironman Mont-Tremblant or another Ironman or 70.3 in August/September? Or do you simply want to get in a great weekend of quality training and lots of learning? Attend our Mont-Tremblant Training Camp (July 22-24, 2022). Visit us at www.prendurancetraining.com/mont-tremblant-training ———————— We are fortunate to have F2C Nutrition support us and our camps every year. If you find something you like at F2C Nutrition (https://ca.f2cdistribution.com), use code PRENDURANCE15 to save.
May 26, 2022
#27 - Ironman Race Nutrition
Coach Paolina and Roger (over 40 Ironman race completions between them and hundreds of coached athletes) offer their thoughts on Ironman & 70.3 Race Nutrition. Topics include strategies and tips for race day, race week, and post race. Visit us at www.prendurancetraining.com ———————— If you find something you like at F2C Nutrition, use code PRENDURANCE15 to save. Racing Ironman Mont-Tremblant or another Ironman in August/September? Attend our Mont-Tremblant Training Camp (July 22-24, 2022).
March 21, 2022
#26 - Athlete Chat with Kim Lewis
What’s in this episode?: Our first podcast for 2022, features our second athlete interview with Kim Lewis. Coming from a team sports background (basketball, volleyball and softball), raising a family, and having a busy professional working life, Kim sought out a new challenge last year, triathlon. Learning and getting faster every day, Kim had a successful racing season, reaching the podium numerous times, and has set her sights on competing at a 70.3 and Ironman this coming summer. Listen to her first year’s journey in endurance sport. Visit us at www.prendurancetraining.com
January 31, 2022
#25 - Athlete Chat with Ryan Hiscox
What’s in this episode?: The long awaited interview with our first athlete and you won’t be disappointed. Ryan Hiscox’s journey in endurance sport has been a transformative experience. From casually getting involved in running, turning his back on partying ways, overcoming injury, to setting ambitious goals goals and achieving them. He qualified for the 2022 Ironman 70.3 World Championship with a stellar performance at Ironman 70.3 Muskoka this past summer, and in a few days, will to take on the star studded Ironman California race this coming weekend. Good luck Ryan! Visit us at www.prendurancetraining.com
October 19, 2021
#24 - Hairshirt, Our Triathlon Club, Nutrition Stories & How To Get Faster
We are back after a bit of a break. What’s in this episode?: The epic Hairshirt Ride experience PR Endurance Training Triathlon Club - we’ve got group workouts, clinics, camps, seminars, and race days coming. We invite you to join us. Nutrition - Stories and our strong support of F2C Nutrition’s Rehab Recovery, Hydra-Durance, Glyco-Durance and Endurance 5:1. If anything catches your eye, use code PRENDURANCE15 to save on your order. How to get faster? - Hint: There are no shortcuts. “Success is the sum of small efforts, repeated day in and day out.” - Robert Collier Visit us at www.prendurancetraining.com
July 09, 2021
#23 - Race Every Day
What’s in this episode?: What do we mean by “Race Every Day?” Have a listen to find out more and how this approach can help you and especially if you’ve got a race/event coming up within the next 20 weeks. We also dive into our excitement of the pre-registration for the Niagara Fall Barrelman 2021. Rant of the Week: Why all the negativity over the Ironman race coverage? Congrats to Lionel Sanders on the big 70.3 St. George victory! Audience Question: What to do about hand numbness on the bike? Visit us at www.prendurancetraining.com
May 04, 2021
#22b - Your Achy Junk (Tenderness/Hurts So Good Edition)
Episodes with music are only available on Spotify.
A discussion that might be uncomfortable for some to have, but we go there in this episode because we think it’s a topic that needs to be covered so that you can enjoy your time on the bicycle to the fullest. As the title says, we address “Your Achy Junk” and our advice for reducing/eliminating pain and other associated issues in your groin/crotch/genital areas. * A version just for Spotify (due to the inclusion of Music). Articles: How scientific rigour helped Team GB’s saddle-sore cyclists on their medal trail Why Team GB's Cyclists Are Saying 'Yes' To Pubic Hair Your Vulva and Cycling: What you need to know Women’s Power Saddle With Mimic Trek Precision Fit with Saddle Pressure Analysis Pressure Mapping with Alexis Ryan and the Ergon SR Women Saddle Pressure Mapping in Physio Bike Fitting
April 13, 2021
#22 - Your Achy Junk
A discussion that might be uncomfortable for some to have, but we go there in this episode because we think it’s a topic that needs to be covered so that you can enjoy your time on the bicycle to the fullest. As the title says, we address “Your Achy Junk” and our advice for reducing/eliminating pain and other associated issues in your groin/crotch/genital areas. Articles: How scientific rigour helped Team GB’s saddle-sore cyclists on their medal trail Why Team GB's Cyclists Are Saying 'Yes' To Pubic Hair Your Vulva and Cycling: What you need to know Women’s Power Saddle With Mimic Trek Precision Fit with Saddle Pressure Analysis Pressure Mapping with Alexis Ryan and the Ergon SR Women Saddle Pressure Mapping in Physio Bike Fitting
April 13, 2021
#21 - Failure & Transitioning To Outside Riding
In this episode, we discuss “Failure.” If you don’t nail a workout or race is that a failure, or an opportunity to grow, learn and get even better. When those workouts are not going perfectly, what do you do? How you do re-adjust your focus? All your workouts are all pieces to the puzzle, the good ones and the bad ones are valuable. You are certainly not a failure when things don’t go well. Stay positive and keep charging forward. #believeitachieveit With the oncoming of spring, outdoor riding is returning and you will have to prepare yourself for the different feeling and needs of riding outdoors. Those first few rides will likely be a shock to the system after a winter of indoor trainer riding. We discuss what to expect and what you should focus on for those early season rides. Tip of the Week: Always have money packed in your bike seat bag or bento box for emergencies.
April 08, 2021
#20 - Virtual Racing Tips & Time Trial Pacing
With more virtual racing coming, we’ve decided to offer some useful tips for you to utilize for your upcoming virtual event. Along with that, we offer some thoughts regarding TT pacing. Please support your local races and so that they can survive and exist for the years to come. One such company is MultiSport Canada, and they’ve opened registration to the Lakeside and Kingston Triathlon/Duathlon races. We will be doing them and having a blast.
March 31, 2021
#19 - Hacking the Race of Truth
In this episode, we build on episode #18 and dive to hacks for improving your speed for the “Race of Truth” - The Time Trial. Tip of the Week: Make use of at least 3 of the hacks mentioned.
March 16, 2021
#18 - Get Your Bikes Ready, Time Trials, STAC Virtual Wind Tunnel & Time to get INSCYD
In this episode, the coaches dive into getting your bikes tuned and ready for the outdoor riding season. The Ontario Cycling Association has announced a preliminary calendar of events including a Time Trial Series set to start on May 15 - Yes, that’s right around the corner. Paolina and Roger talk about their favourite equipment, shops, their love of time trialling and more. As you look towards the upcoming season, you should nail down your bike position. There is a lot of “free speed” to tap into by optimizing your aerodynamic position. We offer the STAC Virtual Wind Tunnel where we can provide you with various positions to consider, along with factoring in various equipment (helmet, wheels, etc) and how those can bring you time savings. The biggest factor when it comes to improving your performance is you, and the hard work you will put in. To help with that, we’ve added INSCYD to the services we provide. Having that test at our fingertips provides us with valuable data to help make our athletes perform at their best. The coaches discuss the test, and the fact that they will be executing the testing protocol as well. Tip of the Week: Before going to sleep, have a scoop or two of your favourite protein powder. Why? Recovery and Muscle Growth. We of course recommend F2C Nutrition Pharma-Pure or Vegan-Pure. We can save you 15%. Just use code PRENDURANCE15
March 04, 2021
#17 - F2C Nutrition
We are excited to partner with F2C Nutrition for our 4th year! You can do all the training you'd like, but without quailty nutritional support, you are going to run into trouble. With the wide range of high quality, science backed, and tested clean products that F2C Nutrition has, we know we will offer our athletes the best option available for day to day hydration, race fuelling, and recovery. If F2C Nutrition is new to you, we invite you to listen to our frank discussion about our favourite F2C Nutrition products (there is more than what we talked about), and how we use them. If you like what you hear or what you see (if you visit the F2C Nutrition website), we can save you 15%. Just use code PRENDURANCE15
February 26, 2021
#16 - Lori Haws - Registered Kinesiologist & Wrapping Up #TranscendTo30
We welcome our first guest to the podcast, Lori Haws, Registered Kinesiologist. We love Lori’s wholistic approach to treatment and injury prevention. We discuss Matrix Repatterning, Ki-Hara Resistance Stretching, Mashing, and Mediation. You’ll want to listen to discover more about how all of this can help you. Visit Lori at lorihaws.com (Facebook / Instagram). We close with a wrap-up of the #TranscendTo30 Challenge. Thank you to everyone who got involved in the challenge. From all the messages we received and posts we saw, we know you got a lot out of this and so did we, along with some pleasant surprises too. Many of us are still pushing forth with the no alcohol component with Dry Feb (https://www.dryfeb.ca/teams/pr-endurance-training) to raise funds for the Canadian Cancer Society. We invite you to join or to donate.
February 18, 2021
#15 - Reaping the Benefits of Transcend to 30, Rest Days, and High Level Performance
The #TranscendTo30 Challenge is almost over but we like what we are experiencing and will keep many of the elements going. We also dive into the topics of: “Rest Days” and “What does it take to Perform at a High Level?” Reminder: Train with us using our Performance 1, 2 or 3 program for at least 4 months, and you’ll earn yourself a PR Endurance Training Tech Jersey. We also invite you to join to for Dry Feb (https://www.dryfeb.ca/teams/pr-endurance-training) to raise funds for the Canadian Cancer Society.
February 09, 2021
#14 - Triathlon Club Launch, Indoor Everesting, Dry Feb, and Data vs No Data
An update on the #TranscendTo30 Challenge (You can still join at any time), our PR Endurance Training Triathlon Club launches today (February 1st) - a great option for those looking into coaching for the first time. Coach Paolina tackled the Everesting feat again, this time indoors on the trainer. Find out how it went and how it compared to doing it outdoors. We conclude the episode discussing the use of data/metrics vs simply listening to your body. Reminder: Train with us using our Performance 1, 2 or 3 program for at least 4 months, and you’ll earn yourself a PR Endurance Training Tech Jersey. We also invite you to join to for Dry Feb (https://www.dryfeb.ca/teams/pr-endurance-training) to raise funds for the Canadian Cancer Society.
February 01, 2021
#13 - Transcend To 30 Challenge Update, The PR Squad, and Racing in 2021
We are seven days into the #TranscendTo30 Challenge. We discuss what we’ve experienced and observed with ourselves and our enthusiastic group. You are still welcome to join the challenge. Read all about it here (https://www.prendurancetraining.com/single-post/transcend-to-thirty-day-challenge). We reveal more details for The PR Endurance Training Triathlon Club - The PR Squad (www.prendurancetraining.com/the-pr-squad) which starts on February 1st. . If you are not quite ready to commit to one on one coaching, but you still desire a training option to keep you engaged during these challenging times, this is for you. Are you wondering about racing in 2021? We discuss what we are hearing, and what we have planned to deal with all scenarios. Reminder: Train with us using our Performance 1, 2 or 3 program for at least 4 months, and you’ll earn yourself a PR Endurance Training Tech Jersey.
January 25, 2021
#12 - Transcend To Thirty Day Challenge & The PR Squad
Are you ready to take on the Transcend To Thirty Day Challenge? Listen further to find out more and visit our website (www.prendurancetraining.com) and/or our social media to connect and sign up. Part of the challenge involves us “Going Dry.” We invite you join our Dry Feb Group (https://www.dryfeb.ca/teams/pr-endurance-training) to raise money for the Canadian Cancer Society or to donate. We also reveal more details regarding the launch of our PR Endurance Training Triathlon Club - The PR Squad (www.prendurancetraining.com/the-pr-squad) on February 1st. Live sessions are coming your way. Reminder: Train with us using our Performance 1, 2 or 3 program for at least 4 months, and you’ll earn yourself a PR Endurance Training Tech Jersey. You can choose from our soon to be released Cancer Awareness & Solidarity gear design.
January 12, 2021
#11 - #WHATSYOUREPIC
#whatsyourepic - This will be our overriding theme for 2021. We are encouraging our athletes (and you) to continue shooting for the stars to achieve great things no matter if actual races occur or not. What will be your epic this year? For 2021, we will introduce the PR Endurance Triathlon Club - The PR Squad, #whatsyourepic days (you can hire us to fully cater to you and your own epic event, we will host Epic rides of 300+km, our own Triathlon Events, Training Camps, Women’s Only Cycling Camps, and XC Skiing at Hardwood Hills. We also answer a question we received about using Erg mode with various cycling apps. Finally, we have a promotion this year - Train with us using our Performance 1, 2 or 3 program for at least 4 months, and you’ll earn yourself a PR Endurance Training Tech Jersey.
January 07, 2021
#10 - Rollers, Fat Biking, XC Skiing & Christmas Consumption
Our podcast Christmas present to you. We talk about why you should consider riding on rollers, along with fat biking, cross-country skiing, and other alternative activities to engage with this winter. And with us being in the midst of the holiday season, we talk about Christmas Consumption. Should you abstain? Definitely not! Have a listen and we wish you all a Merry Christmas and Happy Holidays!
December 23, 2020
#9 - Everesting & Laundry
Discover what it takes to complete the #EverestingChallenge with Coach Paolina who crushed it in September (https://everesting.cc/hall-of-fame/#/hill/4099235651). Whether you plan on taking this on virtually or outdoors on your chosen hill, you’ll want to listen to this episode. Look for us at PR Endurance Training to provide services to help you execute your Epic Race Day (like Everesting). We conclude the episode with a talk about laundering your technical gear to get rid of the stink. If you still have any questions, we welcome you to leave a voice message or message us on social media and we will be sure to get you an answer.
December 16, 2020
#8 - Retro Day from the MSC Radio Archives
This episode features some recovered files from MSC Radio - a podcast for the MultiSport Canada Triathlon Series - which Coach Roger used to produce. The featured clips include interviews with the winners of the 2012 Gravenhurst Olympic Triathlon (Richard Pady & our own PR Endurance Training Coach Paolina Allan), 2012 Cobourg Internation Duathlon winners (Kevin Smith & Mindy Fleming), Master’s Legend Linda Lemon, 2011 Lakeside Triathlon Winner (Cameron Black), and a Bala Falls Race Preview with Jason Vurma. We hope you enjoy this Retro episode.
December 12, 2020
#7 - Strength Training, Running With Power & The 2020 PTO Championship
On this episode, the coaches dive into Strength Training because your body is your armour. Paolina kicks it off with the “7 Basic Human Movements” and we go from there to go over various, experiences, exercises and new equipment like the Ybells. Next we discuss Running with Power and with Stryd. Coach Roger has used Stryd since 2015 (https://triathlonmagazine.ca/news/stryd-the-power-meter-for-running/) and is a recognized Stryd Power Coach (https://www.stryd.com/coaches/). Finally, we finish with our thoughts on yesterday’s 2020 PTO Championship.
December 07, 2020
#6 - Recovery
We discuss various methods of recovery that we have experience with. From the simple (sleep and nutrition) to one’s that require an extra expense (compression wear, percussion and vibration devices, etc). And whenever you can, please #shoplocal
November 30, 2020
#5 - Indoor Cycling: Battle of the Apps, Time to get Serious, and Weight Management
This is our longest episode to date, but that’s certainly not a bad thing. We covered a lot including; our thoughts on the various cycling apps; training now to reach your race specific cycling goals; tackling indoor cycling challenges like a Century ride; weight management/loss, and much more. Enjoy!
November 23, 2020
#4 - 5 Things You Should Know About Riding Indoors
We start by briefly discussing the delaying of MultiSport Canada race registration and the postponement of Ironman Arizona to next year. Then we dive into a topic to help set you up for optimal indoor training - “5 Things You Should Know About Riding Indoors.” Discover our tips for trainers of choice, hydration (shoutout to F2C Nutrition), cadence/heart rate/wattage, nutrition, fan use, positioning, lubing, clothing choice, and much more.
November 17, 2020
#3 - Chris Nikic, Training & Everesting, and MultiSport Canada opens race registration for 2021
We discuss the incredible accomplishment of Chris Nikic and his 1% Better Message and Challenge (https://chrisnikic.com), the training approach and mindset during Covid-19, we tease a future Everesting episode, and we explore the big announcement that MultiSport Canada (the largest triathlon series in Canada), is opening up registration for 2021. Visit www.MultiSportCanada.com
November 10, 2020
#2 - Why do you need a coach?
Coach Paolina & Roger cover the topic of “Why do you need a coach?”
November 03, 2020
PR Endurance Training Podcast - Episode 1 (Who are we?)
The inaugural episode of the PR Endurance Training Podcast. Get introduced to the coaches of PRET , Paolina Allan and Roger Hospedales.
November 03, 2020