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Data Optimized Training with Jeff Booher
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#497 Data Optimized Training with TriDot’s Jeff Booher
Welcome
Welcome to Episode #497 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.
Show Sponsor: UCAN
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In Today's Show
Announcements and News
Ask A Coach: Interview with Jeff Booher
TriDot Workout of the Week: Smooth Swim
Fun Segment: What about an “AI Training Fact or Falsehood” game?
Announcements and News:
Our Announcements are supported by VESPA Power today.
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Use discount code - 303endurance20
Independence Day Pikes Peak Ride Jul 4, 2025
Join us for an invigorating bike ride from Santa’s Workshop at 7700 feet to the top of Pikes Peak at 14,111. 6800 feet of climbing in 18 miles.
Garmin Course - https://connect.garmin.com/modern/course/369763602
https://www.facebook.com/share/197vnpxkbc/
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
Training alone is tough. Training smart? That’s where we come in. Grit2Greatness Endurance + TriDot gives you optimized training, the data, and the support to crush your goals—without burning out. Try it FREE for 2 weeks through our TriDot links below, then roll into your best season yet for as low as $14.99/month. With the right tools, you're unstoppable. Go to the show notes. Click the link. Let’s do this together!
Website - Grit2Greatness Endurance Coaching
Facebook page @grit2greatnessendurance
Coach April Spilde
TriDot Signup - https://app.tridot.com/onboard/sign-up/aprilspilde
RunDot Signup - https://app.rundot.com/onboard/sign-up/aprilspilde
Coach Rich Soares
TriDot Signup - https://app.tridot.com/onboard/sign-up/richsoares
RunDot Signup - https://app.rundot.com/onboard/sign-up/richsoares
Ask A Coach: Interview with TriDot CEO Jeff Booher
As a triathlete you want to have a **growth mindset**, here are **10 introspective and growth-oriented questions**
### 🧠 **Growth Mindset Race Report Questions**
1. **What did you learn about yourself during this race that you didn’t know before?**
_Encourages self-discovery and reflection beyond performance metrics._
2. **What part of your performance are you most proud of, and why?**
_Shifts focus to strengths and reinforces positive self-recognition._
3. **What was the most challenging moment, and how did you respond to it mentally and physically?**
_Promotes awareness of coping strategies and resilience._
4. **If you could relive one moment of the race, what would it be and what would you do differently?**
_Encourages constructive reflection and learning from experience._
5. **What thoughts or beliefs helped you push through discomfort or fatigue?**
_Highlights mental tools and mindset strategies that worked._
6. **Where did you notice self-doubt creeping in, and how did you handle it?**
_Brings awareness to limiting beliefs and how they were managed._
7. **What habits or decisions in your training showed up positively in your race?**
_Connects preparation to performance, reinforcing effective behaviors._
8. **What feedback would you give yourself as both the athlete and the coach?**
_Fosters dual perspective thinking and self-coaching skills._
9. **How did you define success before the race, and has that definition changed now?**
_Explores evolving values and mindset around achievement._
10. **What’s one specific area you’re excited to grow in before your next race, and why?**
_Focuses on forward momentum and intrinsic motivation._
Athlete
Assessment
Prescription
TSS
Measure
Evaluation of how they responded to the stress
Prescription
TriDot Workout of the Week: Strength
TriDot Workout of the Day: Focus and Flow in the Water
Today’s session is all about dialing in your form, body position, and relaxation while building endurance in the water. You’ll be progressing through various drills to enhance your stroke efficiency and swimming technique. It’s not about speed today; it’s about quality movement and precision. Let’s break it down:
Warm-Up: Get the Body ReadyStart with some lighter drills to get your body accustomed to the rhythm of the water. We’re focusing on building that muscle memory that will carry you through the main set.
4 x 25 Tps Kick With or Without Fins (15 sec): Begin by working your legs with or without fins, depending on your preference. This kick will help engage your core and legs, setting the foundation for a smooth swim stroke.
4 x 25 Tps Fasst with Breathing (15 sec): Add the breathing component to your fast stroke technique (Fasst). Remember, good breathing is key for maintaining energy in longer sessions.
4 x 25 Tps Paint The Rail (15 sec): Think of your hand as a paintbrush, moving along the rail, keeping your stroke long and controlled. This one is all about stretching your body out and maintaining proper alignment.
4 x 25 Tps Fasst 1 Fasst (15 sec): Alternate between a fast stroke and a slower one. The goal here is to control your speed—don’t just go fast for the sake of it, but learn how to stay relaxed and efficient at any pace.
4 x 25 Popeye (15 sec): This drill is designed to open up your stroke and create space in your chest and shoulders, ensuring you’re not getting too tight or constricted during your swim.
4 x 25 Tps Full Stroke Swimming, Build to Z4 (15 sec): Finally, let’s build intensity as you increase to Zone 4. This is where you’re gradually kicking it up a notch to transition into the main set.
This part of the session is designed to help you find that balance between endurance and recovery. The key here is to stay relaxed and controlled—don’t let the intensity overwhelm you. Focus on consistent effort, and listen to your body.
150 @ Z2 (10-20 sec rest): Start at Zone 2, steady and controlled. Focus on your technique and staying relaxed. Let your breathing dictate your effort here.
50 Drill: Choose a drill that feels comfortable, whether it’s catch-up or fingertip drag, something that reinforces your technique.
100 @ Z2 (10-15 sec rest): Maintain that steady pace, staying in Zone 2. It’s about endurance, not speed.
50 @ Z3 (10 sec rest): Now pick it up into Zone 3. The goal here is to push the pace, but still maintain form. This is a controlled increase in intensity.
50 Drill: Finish the round with another drill. This gives you a chance to refine your technique and catch your breath before the next round.
Repeat the main set for the duration of your session, alternating between controlled endurance and focused drills.
Cool Down: Finish StrongTake it easy on the cooldown. Either maintain a steady Z2 pace or return to some of the warm-up drills for the final part of the session. The goal is to relax and loosen up those muscles after the hard work you just put in.
Motivational Tip: This workout is all about relaxing under pressure—increasing your endurance while maintaining proper form. So when the water gets rough or your muscles start to fatigue, remember that focus is key. Stay calm, breathe, and let your technique guide you through. You've got this!
Fun Segment: Data-Driven Training Truth or Trash!
It’s time for AI Training Truth or Trash! — the game where we put two TriDot Coaches on the hot seat and help sort fact from fiction with respect to your training and AI-driven platforms like TriDot.
Question #1 - Truth of Trash? AI involves Perception, Natural Language Processing, Planning and Decision Making.
Answer: Truth
Question #2 - Truth or Trash? The Data to Wisdom progression of steps is as follows, except for one. Which of the following is not a step?: 1) Data, 2) Information, 3) Knowledge 4) Optimization and 5) Wisdom
Answer: 4) Optimization
Question #3 - ________ is a point in time metric that describes the lingering stress from one or more training sessions based on specific types of stresses induced. Normalized Training Stress or Residual Training Stress?
Answer: Residual Training Stress
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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