Jeanni Metzler's guest appearances

Jeanni Metzler

Mile High Endurance Podcast

Feisty Triathlon 

303Endurance Podcast

Karen Smyers

Thorsten Radde

Angela Naeth

Megan Hottman

Skye Moench

Allysa Seely

Siri Lindley

Tez Steinberg

Russell Finsterwald

Kalan Beisel

Tim Hola

Julie Moss

Lisa Roberts

Matt Fitzgerald

Rudy von Berg

OwlTail

This week we have pro triathlete Jeanni Metzler who has been all over the podiums at IRONMAN 70.3 races all year.  Jeanni joining us to talk about her 2nd place at St George beating out friend and competitor Taylor Knibb.  The 29 year old pro lives in Boulder with her husband Taylor "BigMetz" and dog Milli. Show Sponsor: VENGA CBD   We’re huge fans of Venga CBD. It really helps us recover more quickly from our workouts, have less soreness, sleep better and reduce inflammation.   Highlights: Nano-emulsified CBD making it water-soluble for high bioavailability. Phytocannabinoid rich CBD containing over 110 cannabinoids, 10 times that of typical industrial hemp. No THC. This is NOT an isolate - our CBD is whole hemp plant CBD. Curcumin added as an additional herbal extract to target inflammation.    Just go to https://vengaendurance.com/303podcast to order yours today. First-time order is 30% off with code (303PODCAST).  We've also added 50% off your first month's subscription with code (303SUBSCRIPTION).   In Today's Show  Feature interview with Jeanni Metzler (2nd at St George) Endurance News   2021 IRONMAN Chattanooga Results Study Women's Hearts Respond -Differently to Marathon Training Than Mens   What's new in the 303   Still a couple of triathlons in October and Cold weather riding tips   Video of the Week   Ironman Chattanooga Highlights      Interview Sponsor: UCAN Take your performance to the next level with UCAN Energy and Bars made with SuperStarch®  UCAN uses SuperStarch instead of simple sugars to fuel serious athletes.  UCAN keeps blood sugar steady compared to the energy spikes and crashes of sugar-based products.  Steady energy equals sustained performance!   You put in the training, so don't let nutrition limit your performance.  Use UCAN in your training and racing to fuel the healthy way, finish stronger and recover more quickly!  Use the code 303UCAN for 20% off at ucan.co/discount/303UCAN/ or ucan.co   Use the code 303UCAN for 20% off at ucan.co/discount/303UCAN/ or ucan.co,    Interview with Jeanni Metzler (aka Metzler) Jeanni Metzler (formerly Seymour) is a multiple 70.3 winner who also moved up to the full distance in 2019 with a podium finish at IRONMAN Texas.   Born and raised in South Africa, she now lives and trains alongside her husband and fellow pro Justin Metzler in Boulder, and she has claimed emotional victories in both locations.   Tracing her journey to Colorado, she says: "My cousin got me into road cycling when I was about 17 and then introduced me to a local triathlon group in Johannesburg, the rest was history!"   She won her age group at her first 70.3 race in Buffalo City, East London in 2011. Taking up the chance to be a professional in 2012 as she turned 20, she had to make a drastic decision to give herself the best chance of success.   Jeanni explains: "I left South Africa with pretty much nothing - but, with the support of my family, I was able to make a life for myself as a professional athlete in the United States."   The first couple of years were tough, but her breakthrough moment came late in 2015 when she won IRONMAN 70.3 Austin thanks to a storming run. This was to become a common theme.   Jeanni came back a year later to defend her title and then won the inaugural 70.3 Xiamen race that November.   She was on her way now, and the wins started to stack up. In 2017 there were four 70.3 titles at Liuzhou, Monterrey, Boulder and Los Cabos, as well as a first top-10 in the 70.3 World Championship in Chattanooga. Just for good measure, she grabbed a Challenge Iceland title too.   But it was the triumph in her adopted home of Boulder which struck a chord and showed how far she'd come. She had previously been sixth in 2015 and runner-up in 2016.   There were also two significant returns to her country of birth in 2018, first to win 70.3 South Africa (at the scene of that 2011 age-group success) and then to place seventh in the 70.3 World Championship at Port Elizabeth.     Our News is sponsored by Buddy Insurance. It's big time training and racing season.  Buddy Insurance is the kind of peace of mind so you can enjoy your training and racing to their fullest.  Buddy’s mission is simple, to help people fearlessly enjoy an active and outdoor lifestyle.  You can now get on-demand accident insurance to make sure you get cash for bills fast and fill any gaps between your current coverage.  Go to buddyinsurance.com and create an account.  There's no commitment or charge to create one.  Once you have an account created, it's a snap to open your phone and in a couple clicks have coverage for the day.  Check it out!   Endurance News:   Results (ironman.com)         Ironman Chattanooga for Sept 25, 2022 on Oct 4th 12p.    Study Women's Hearts Respond -Differently to Marathon Training Than Mens BRITTANY HAMBLETON SEPTEMBER 29, 2021 Over the last several decades, female athletes have often been left out of sports science research, and the majority of studies have focused primarily on young, healthy males as subjects. It has only been in recent years that researchers have begun to include women in their studies, and, perhaps not surprisingly, some differences are beginning to emerge. A recent study looking at the differences between male and female marathoners found that women’s hearts actually respond differently than men’s after training for a marathon.   The study The paper, entitled “Sex differences in cardiovascular adaptations in recreational marathon runners,” aimed to examine various changes in heart function in male and female marathoners and recreational athletes. The researchers included 52 marathoners (28 females and 24 males) who had completed five to seven marathons over three years and 49 recreationally active adults (25 females and 24 males) as controls.   The researchers studied the hearts of each participant, focusing on three main measurements:   Left ventricle function: the left ventricle pumps oxygen-rich blood to the rest of the body. Aortic stiffness: occurs when the elastic fibers within the arterial wall (elastin) begin to fray due to mechanical stress. Ventricular-vascular coupling: the ratio of arterial to left ventricle elastance, a key determinant of cardiac performance. The results After studying the hearts of all the participants, the researchers found that women who have completed multiple marathons do not have reduced left ventricle function or aortic stiffness compared to male marathoners or female recreationally active athletes (both of which are good things). Interestingly, they appear to have better ventricular-vascular coupling compared to the other test groups, which means their hearts are more mechanically efficient after undergoing a marathon training cycle. In other words, women’s hearts may respond better to marathon training than men’s.   The reason for this is unclear, but the researchers believe it could have something to do with the estrogen levels in female athletes. Studies show that estrogen positively modulates cardiac hypertrophy (the heart’s tendency to get bigger with training), lowers blood pressure and decreases arterial stiffness, all of which make for a healthier, stronger heart.   The researchers conclude the studying by acknowledging that future studies are needed to better understand the influence of sex hormones (in particular, estrogen) on cardiovascular adaptations in marathon runners. This will create a greater understanding of how women adapt to marathon training and may lead to better training protocols for female distance runners in the future.    Brownlees Step Aside, Alex Yee is The New Heir to The British Tri Throne – Triathlete   What's New in the 303:    Still a Couple of Triathlons in Colorado in October The Last Call Triathlon at Boyd Lake near Loveland was the last triathlon along the front range but there are still a couple of opportunities to race in Montrose and Alamosa. The Black Canyon Triathlon (Montrose) October 2nd and the Splashland Triathlon (Alamosa) October 19th are still on the calendar. These are pool based triathlons and in Alamosa the pool is a hot springs–and the swim is last.   With fall colors peaking in the high country, a trip to either venue will be full of color and adventure. We caught up with Montrose resident Julie Burdick who participates in all of the Southwestern Triathlon Series triathlons to learn more. As a busy mom of twins and recovering from Covid, she is looking forward to this week’s triathlon more than ever.    Ready for Some Cold Weather Riding? Some “Pro Tips” on Embrocation Products Posted on September 29, 2021 By Val Sanford   With cooler weather heading our way (finally) and cyclocross season upon us, now might be the time to try embrocation to help warm those muscles up. Here are some “pro tips” from a top maker–Bluerub.   PERFORM BETTER IN COLD WEATHER   If you cycle in cold weather, use an embrocation product like bluerub’s MUSCLE to increase your comfort while riding. You’ll add warmth and increased circulation to your legs, so you can ride farther and go longer.    HOW EMBROCATION WORKS   Embrocation products blend warming ingredients like capsicum, mint essential oils, clove oil, black pepper essential oil, camphor, and menthol to signal the body to “warm-up” the area where it was applied. When used before cold-weather exercise, it acts as a signal to tell the body to increase circulation to the legs. You’ll feel the cold less, and your legs will thank you.   7 PRO-TIPS FOR USING EMBROCATION    EMBRO AFTER YOU KIT UP  You’ve got the idea now that embrocation is all about warming! So you’ll want to put on your kit first. That will keep all those warming oils away from the parts of your body you definitely don’t want to ‘warm-up.” Think capsicum blended into your chamois. Yikes!    APPLY ABOUT 30 MINUTES BEFORE YOU RIDE  Typically, you’ll feel the effects of embrocation about 30 minutes after you apply it. But everyone’s body is different, so you’ll want to do some experimentation before a big race. This means you’ll need to be thinking about your pre-race/pre-ride routine and make sure you’ve given yourself plenty of time.   Remember, though, that embrocation products won’t replace your warm-up. You’ll still need to stretch, warm-up, and do your pre-ride physical routine.   Pro-tip: Apply CHAMOIS first, for the obvious reasons.    REALLY WORK IT IN  I’ve heard some say they channel their inner massage therapist to really work the embrocation into the muscles and to thoroughly cover the skin. Roll down your socks, roll up the legs of your bibs, and really spend a few minutes working it in. While legs are the most common spot, you can apply to your lower back, shoulders, neck, and ankles.   When you use something that is also a recovery product, like MUSCLE, you’ll get a double benefit from the massage in helping relieve any leftover pre-ride stiffness or soreness in your muscles. You can even reapply after your shower to give sore spots some relief.   Pro-tip: not all embrocation products are non-staining. So do a spot test before going all-in on your favorite kit.    AVOID YOUR EYES, MOUTH, AND OTHER SENSITIVE PARTS  You know how much you hate it when you’ve been cutting peppers and then touch your eye or your lip? Well, that’s what it’ll feel like if you touch your eyes after applying embro. Wash your hands with warm soap and water, or use a wipe (although this may not get all of it off your hands). You can also use single-use gloves to apply and then toss. It’s not an eco-friendly solution, but it can save you on a race when you don’t have access to warm, soapy water.   Pro-tip: Fill your bottles, pack your phone, snacks, and other essentials before applying embrocation, just to be on the safe side.    KEEP YOUR LEGS WARM  Embrocation creams don’t actually add any extreme cold-weather protection to your legs. So if you’re riding in chilly weather – especially if there’s a breeze — you’ll need to protect your legs from the elements. Try using knee warmers or even thermal tights (with our without embrocation). Be mindful of how cold it is and be aware of how it’s affecting you.   Pro-tip: Use an embrocation even when the weather isn’t cold. It is a great transition solution between cool weather when tights are too much, yet you want a little extra warmth before getting out for a ride.    SHAVE YOUR LEGS  Embrocation products come in a variety of forms: oils, balms, salves, creams. bluerub’s MUSCLE’s is a lightweight cream that goes on smoothly. If your legs are hairy, it can get caught in the hair and not be thoroughly or evenly applied. The embrocation will wash off more fully and easily on smooth skin. Plus, you know you look great with shaved legs! (Try SHAVE for smooth, soft skin.)   Pro-tip: Don’t apply on just-shaved legs. Give your pores a little breathing room before using warming oils like those in an embrocation product.    WASH BEFORE YOU SHOWER  I love settling into a hot, steamy bath after being outside in the cold, wet weather. But hot water can reactivate the essential oils and give you the surprise of your life! Okay, not the surprise of your life, but you could definitely feel like jumping out of the water!   Use warm, soapy water to remove the embrocation before getting into a hot shower or bath. No-rise wipes can help but may not get all the oils off, so test it to be sure.   Pro-tip: Don’t use the same washcloth to wash your face. Some people like using a loofah to help remove the embrocation. Just like your washcloth, keep it ’embrocation only’ to avoid any accidental application to your face or nether parts.   So those are our pro-tips for using embrocation cream during cold weather rides.    Video Of The Week: Ironman Chattanooga 2021 Highlights   Closing: Thanks again for listening in this week.  Please be sure to follow us @303endurance 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!

This week we have pro triathlete Jeanni Metzler who has been all over the podiums at IRONMAN 70.3 races all year.  Jeanni joining us to talk about her 2nd place at St George beating out friend and competitor Taylor Knibb.  The 29 year old pro lives in Boulder with her husband Taylor "BigMetz" and dog Milli. Show Sponsor: VENGA CBD We’re huge fans of Venga CBD. It really helps us recover more quickly from our workouts, have less soreness, sleep better and reduce inflammation. Highlights: Nano-emulsified CBD making it water-soluble for high bioavailability. Phytocannabinoid rich CBD containing over 110 cannabinoids, 10 times that of typical industrial hemp. No THC. This is NOT an isolate - our CBD is whole hemp plant CBD. Curcumin added as an additional herbal extract to target inflammation.  Just go to <a href="https://vengaendurance.com/303podcast" rel="nofollow" target="_blank">https://vengaendurance.com/303podcast</a> to order yours today. First-time order is 30% off with code (303PODCAST).  We've also added 50% off your first month's subscription with code (303SUBSCRIPTION). In Today's Show <ul> <li>Feature interview with Jeanni Metzler (2nd at St George)</li> <li>Endurance News</li> <li> <ul> <li>2021 IRONMAN Chattanooga Results</li> <li>Study Women's Hearts Respond -Differently to Marathon Training Than Mens</li> </ul> </li> <li>What's new in the 303</li> <li> <ul> <li>Still a couple of triathlons in October and Cold weather riding tips</li> </ul> </li> <li>Video of the Week</li> <li> <ul> <li>Ironman Chattanooga Highlights</li> </ul> </li> </ul> Interview Sponsor: UCAN Take your performance to the next level with UCAN Energy and Bars made with SuperStarch®  UCAN uses SuperStarch instead of simple sugars to fuel serious athletes.  UCAN keeps blood sugar steady compared to the energy spikes and crashes of sugar-based products.  Steady energy equals sustained performance! You put in the training, so don't let nutrition limit your performance.  Use UCAN in your training and racing to fuel the healthy way, finish stronger and recover more quickly!  Use the code 303UCAN for 20% off at <a href="http://ucan.co/discount/303UCAN/" rel="nofollow" target="_blank">ucan.co/discount/303UCAN/</a> or <a href="http://ucan.co" rel="nofollow" target="_blank">ucan.co</a> Use the code 303UCAN for 20% off at <a href="http://ucan.co/discount/303UCAN/" rel="nofollow" target="_blank">ucan.co/discount/303UCAN/</a> or <a href="http://ucan.co/" rel="nofollow" target="_blank">ucan.co</a>,  Interview with Jeanni Metzler (aka Metzler) Jeanni Metzler (formerly Seymour) is a multiple 70.3 winner who also moved up to the full distance in 2019 with a podium finish at IRONMAN Texas. Born and raised in South Africa, she now lives and trains alongside her husband and fellow pro Justin Metzler in Boulder, and she has claimed emotional victories in both locations. Tracing her journey to Colorado, she says: "My cousin got me into road cycling when I was about 17 and then introduced me to a local triathlon group in Johannesburg, the rest was history!" She won her age group at her first 70.3 race in Buffalo City, East London in 2011. Taking up the chance to be a professional in 2012 as she turned 20, she had to make a drastic decision to give herself the best chance of success. Jeanni explains: "I left South Africa with pretty much nothing - but, with the support of my family, I was able to make a life for myself as a professional athlete in the United States." The first couple of years were tough, but her breakthrough moment came late in 2015 when she won IRONMAN 70.3 Austin thanks to a storming run. This was to become a common theme. Jeanni came back a year later to defend her title and then won the inaugural 70.3 Xiamen race that November. She was on her way now, and the wins started to stack up. In 2017 there were four 70.3 titles at Liuzhou, Monterrey, Boulder and Los Cabos, as well as a first top-10 in the 70.3 World Championship in Chattanooga. Just for good measure, she grabbed a Challenge Iceland title too. But it was the triumph in her adopted home of Boulder which struck a chord and showed how far she'd come. She had previously been sixth in 2015 and runner-up in 2016. There were also two significant returns to her country of birth in 2018, first to win 70.3 South Africa (at the scene of that 2011 age-group success) and then to place seventh in the 70.3 World Championship at Port Elizabeth. Our News is sponsored by Buddy Insurance. It's big time training and racing season.  Buddy Insurance is the kind of peace of mind so you can enjoy your training and racing to their fullest.  <a href="https://buddyinsurance.com/303/" rel="nofollow" target="_blank">Buddy’s</a> mission is simple, to help people fearlessly enjoy an active and outdoor lifestyle.  You can now get on-demand accident insurance to make sure you get cash for bills fast and fill any gaps between your current coverage.  Go to <a href="http://buddyinsurance.com" rel="nofollow" target="_blank">buddyinsurance.com</a> and create an account.  There's no commitment or charge to create one.  Once you have an account created, it's a snap to open your phone and in a couple clicks have coverage for the day.  Check it out! Endurance News: <a href="https://www.ironman.com/im-chattanooga-results" rel="nofollow" target="_blank">Results (ironman.com)</a> Ironman Chattanooga for Sept 25, 2022 on Oct 4th 12p. <a href="https://runningmagazine.ca/health-nutrition/study-womens-hearts-respond-differently-to-marathon-training-than-mens/" rel="nofollow" target="_blank"> Study Women's Hearts Respond -Differently to Marathon Training Than Mens</a> BRITTANY HAMBLETON SEPTEMBER 29, 2021 Over the last several decades, female athletes have often been left out of sports science research, and the majority of studies have focused primarily on young, healthy males as subjects. It has only been in recent years that researchers have begun to include women in their studies, and, perhaps not surprisingly, some differences are beginning to emerge. A recent study looking at the differences between male and female marathoners found that women’s hearts actually respond differently than men’s after training for a marathon. The study The paper, entitled “Sex differences in cardiovascular adaptations in recreational marathon runners,” aimed to examine various changes in heart function in male and female marathoners and recreational athletes. The researchers included 52 marathoners (28 females and 24 males) who had completed five to seven marathons over three years and 49 recreationally active adults (25 females and 24 males) as controls. The researchers studied the hearts of each participant, focusing on three main measurements: Left ventricle function: the left ventricle pumps oxygen-rich blood to the rest of the body. Aortic stiffness: occurs when the elastic fibers within the arterial wall (elastin) begin to fray due to mechanical stress. Ventricular-vascular coupling: the ratio of arterial to left ventricle elastance, a key determinant of cardiac performance. The results After studying the hearts of all the participants, the researchers found that women who have completed multiple marathons do not have reduced left ventricle function or aortic stiffness compared to male marathoners or female recreationally active athletes (both of which are good things). Interestingly, they appear to have better ventricular-vascular coupling compared to the other test groups, which means their hearts are more mechanically efficient after undergoing a marathon training cycle. In other words, women’s hearts may respond better to marathon training than men’s. The reason for this is unclear, but the researchers believe it could have something to do with the estrogen levels in female athletes. Studies show that estrogen positively modulates cardiac hypertrophy (the heart’s tendency to get bigger with training), lowers blood pressure and decreases arterial stiffness, all of which make for a healthier, stronger heart. The researchers conclude the studying by acknowledging that future studies are needed to better understand the influence of sex hormones (in particular, estrogen) on cardiovascular adaptations in marathon runners. This will create a greater understanding of how women adapt to marathon training and may lead to better training protocols for female distance runners in the future. <a href="https://www.triathlete.com/culture/people/profile-alex-yee/?utm_campaign=TRI%20-%20NL%20&amp;utm_medium=email&amp;_hsmi=164259056&amp;_hsenc=p2ANqtz-_BdCCN4PZoLPS2Tqf4AxeEiRN6MSQbdsRYMEYdxDDDyfpEq5glMByJrODPvcAc149YQD4E-Ea94tDZpQBeBQ8F51WJNQ&amp;utm_content=164259056&amp;utm_source=hs_email" rel="nofollow" target="_blank"> Brownlees Step Aside, Alex Yee is The New Heir to The British Tri Throne – Triathlete</a> What's New in the 303: <a href="https://303triathlon.com/still-a-couple-of-triathlons-in-colorado-in-october/" rel="nofollow" target="_blank"> Still a Couple of Triathlons in Colorado in October</a> The Last Call Triathlon at Boyd Lake near Loveland was the last triathlon along the front range but there are still a couple of opportunities to race in Montrose and Alamosa. The Black Canyon Triathlon (Montrose) October 2nd and the Splashland Triathlon (Alamosa) October 19th are still on the calendar. These are pool based triathlons and in Alamosa the pool is a hot springs–and the swim is last. With fall colors peaking in the high country, a trip to either venue will be full of color and adventure. We caught up with Montrose resident Julie Burdick who participates in all of the Southwestern Triathlon Series triathlons to learn more. As a busy mom of twins and recovering from Covid, she is looking forward to this week’s triathlon more than ever. <a href="https://303cycling.com/ready-for-some-cold-weather-riding-some-pro-tips-on-embrocation-products/" rel="nofollow" target="_blank"> Ready for Some Cold Weather Riding? Some “Pro Tips” on Embrocation Products</a> Posted on September 29, 2021 By Val Sanford With cooler weather heading our way (finally) and cyclocross season upon us, now might be the time to try embrocation to help warm those muscles up. Here are some “pro tips” from a top maker–Bluerub. PERFORM BETTER IN COLD WEATHER If you cycle in cold weather, use an embrocation product like bluerub’s MUSCLE to increase your comfort while riding. You’ll add warmth and increased circulation to your legs, so you can ride farther and go longer.  HOW EMBROCATION WORKS Embrocation products blend warming ingredients like capsicum, mint essential oils, clove oil, black pepper essential oil, camphor, and menthol to signal the body to “warm-up” the area where it was applied. When used before cold-weather exercise, it acts as a signal to tell the body to increase circulation to the legs. You’ll feel the cold less, and your legs will thank you. 7 PRO-TIPS FOR USING EMBROCATION <ol> <li>EMBRO AFTER YOU KIT UP</li> </ol> You’ve got the idea now that embrocation is all about warming! So you’ll want to put on your kit first. That will keep all those warming oils away from the parts of your body you definitely don’t want to ‘warm-up.” Think capsicum blended into your chamois. Yikes! <ol> <li>APPLY ABOUT 30 MINUTES BEFORE YOU RIDE</li> </ol> Typically, you’ll feel the effects of embrocation about 30 minutes after you apply it. But everyone’s body is different, so you’ll want to do some experimentation before a big race. This means you’ll need to be thinking about your pre-race/pre-ride routine and make sure you’ve given yourself plenty of time. Remember, though, that embrocation products won’t replace your warm-up. You’ll still need to stretch, warm-up, and do your pre-ride physical routine. Pro-tip: Apply CHAMOIS first, for the obvious reasons. <ol> <li>REALLY WORK IT IN</li> </ol> I’ve heard some say they channel their inner massage therapist to really work the embrocation into the muscles and to thoroughly cover the skin. Roll down your socks, roll up the legs of your bibs, and really spend a few minutes working it in. While legs are the most common spot, you can apply to your lower back, shoulders, neck, and ankles. When you use something that is also a recovery product, like MUSCLE, you’ll get a double benefit from the massage in helping relieve any leftover pre-ride stiffness or soreness in your muscles. You can even reapply after your shower to give sore spots some relief. Pro-tip: not all embrocation products are non-staining. So do a spot test before going all-in on your favorite kit. <ol> <li>AVOID YOUR EYES, MOUTH, AND OTHER SENSITIVE PARTS</li> </ol> You know how much you hate it when you’ve been cutting peppers and then touch your eye or your lip? Well, that’s what it’ll feel like if you touch your eyes after applying embro. Wash your hands with warm soap and water, or use a wipe (although this may not get all of it off your hands). You can also use single-use gloves to apply and then toss. It’s not an eco-friendly solution, but it can save you on a race when you don’t have access to warm, soapy water. Pro-tip: Fill your bottles, pack your phone, snacks, and other essentials before applying embrocation, just to be on the safe side. <ol> <li>KEEP YOUR LEGS WARM</li> </ol> Embrocation creams don’t actually add any extreme cold-weather protection to your legs. So if you’re riding in chilly weather – especially if there’s a breeze — you’ll need to protect your legs from the elements. Try using knee warmers or even thermal tights (with our without embrocation). Be mindful of how cold it is and be aware of how it’s affecting you. Pro-tip: Use an embrocation even when the weather isn’t cold. It is a great transition solution between cool weather when tights are too much, yet you want a little extra warmth before getting out for a ride. <ol> <li>SHAVE YOUR LEGS</li> </ol> Embrocation products come in a variety of forms: oils, balms, salves, creams. bluerub’s MUSCLE’s is a lightweight cream that goes on smoothly. If your legs are hairy, it can get caught in the hair and not be thoroughly or evenly applied. The embrocation will wash off more fully and easily on smooth skin. Plus, you know you look great with shaved legs! (Try SHAVE for smooth, soft skin.) Pro-tip: Don’t apply on just-shaved legs. Give your pores a little breathing room before using warming oils like those in an embrocation product. <ol> <li>WASH BEFORE YOU SHOWER</li> </ol> I love settling into a hot, steamy bath after being outside in the cold, wet weather. But hot water can reactivate the essential oils and give you the surprise of your life! Okay, not the surprise of your life, but you could definitely feel like jumping out of the water! Use warm, soapy water to remove the embrocation before getting into a hot shower or bath. No-rise wipes can help but may not get all the oils off, so test it to be sure. Pro-tip: Don’t use the same washcloth to wash your face. Some people like using a loofah to help remove the embrocation. Just like your washcloth, keep it ’embrocation only’ to avoid any accidental application to your face or nether parts. So those are our pro-tips for using embrocation cream during cold weather rides.  Video Of The Week: <a href="https://youtu.be/7r6en1GZgfQ" rel="nofollow" target="_blank">Ironman Chattanooga 2021 Highlights</a> Closing: Thanks again for listening in this week.  Please be sure to follow us @303endurance 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!

This week we have pro triathlete Jeanni Metzler who has been all over the podiums at IRONMAN 70.3 races all year.  Jeanni joining us to talk about her 2nd place at St George beating out friend and competitor Taylor Knibb.  The 29 year old pro lives in Boulder with her husband Taylor "BigMetz" and dog Milli. Show Sponsor: VENGA CBD   We’re huge fans of Venga CBD. It really helps us recover more quickly from our workouts, have less soreness, sleep better and reduce inflammation.   Highlights: Nano-emulsified CBD making it water-soluble for high bioavailability. Phytocannabinoid rich CBD containing over 110 cannabinoids, 10 times that of typical industrial hemp. No THC. This is NOT an isolate - our CBD is whole hemp plant CBD. Curcumin added as an additional herbal extract to target inflammation.    Just go to https://vengaendurance.com/303podcast to order yours today. First-time order is 30% off with code (303PODCAST).  We've also added 50% off your first month's subscription with code (303SUBSCRIPTION).   In Today's Show  Feature interview with Jeanni Metzler (2nd at St George) Endurance News   2021 IRONMAN Chattanooga Results Study Women's Hearts Respond -Differently to Marathon Training Than Mens   What's new in the 303   Still a couple of triathlons in October and Cold weather riding tips   Video of the Week   Ironman Chattanooga Highlights      Interview Sponsor: UCAN Take your performance to the next level with UCAN Energy and Bars made with SuperStarch®  UCAN uses SuperStarch instead of simple sugars to fuel serious athletes.  UCAN keeps blood sugar steady compared to the energy spikes and crashes of sugar-based products.  Steady energy equals sustained performance!   You put in the training, so don't let nutrition limit your performance.  Use UCAN in your training and racing to fuel the healthy way, finish stronger and recover more quickly!  Use the code 303UCAN for 20% off at ucan.co/discount/303UCAN/ or ucan.co   Use the code 303UCAN for 20% off at ucan.co/discount/303UCAN/ or ucan.co,    Interview with Jeanni Metzler (aka Metzler) Jeanni Metzler (formerly Seymour) is a multiple 70.3 winner who also moved up to the full distance in 2019 with a podium finish at IRONMAN Texas.   Born and raised in South Africa, she now lives and trains alongside her husband and fellow pro Justin Metzler in Boulder, and she has claimed emotional victories in both locations.   Tracing her journey to Colorado, she says: "My cousin got me into road cycling when I was about 17 and then introduced me to a local triathlon group in Johannesburg, the rest was history!"   She won her age group at her first 70.3 race in Buffalo City, East London in 2011. Taking up the chance to be a professional in 2012 as she turned 20, she had to make a drastic decision to give herself the best chance of success.   Jeanni explains: "I left South Africa with pretty much nothing - but, with the support of my family, I was able to make a life for myself as a professional athlete in the United States."   The first couple of years were tough, but her breakthrough moment came late in 2015 when she won IRONMAN 70.3 Austin thanks to a storming run. This was to become a common theme.   Jeanni came back a year later to defend her title and then won the inaugural 70.3 Xiamen race that November.   She was on her way now, and the wins started to stack up. In 2017 there were four 70.3 titles at Liuzhou, Monterrey, Boulder and Los Cabos, as well as a first top-10 in the 70.3 World Championship in Chattanooga. Just for good measure, she grabbed a Challenge Iceland title too.   But it was the triumph in her adopted home of Boulder which struck a chord and showed how far she'd come. She had previously been sixth in 2015 and runner-up in 2016.   There were also two significant returns to her country of birth in 2018, first to win 70.3 South Africa (at the scene of that 2011 age-group success) and then to place seventh in the 70.3 World Championship at Port Elizabeth.   Our News is sponsored by Buddy Insurance. It's big time training and racing season.  Buddy Insurance is the kind of peace of mind so you can enjoy your training and racing to their fullest.  Buddy’s mission is simple, to help people fearlessly enjoy an active and outdoor lifestyle.  You can now get on-demand accident insurance to make sure you get cash for bills fast and fill any gaps between your current coverage.  Go to buddyinsurance.com and create an account.  There's no commitment or charge to create one.  Once you have an account created, it's a snap to open your phone and in a couple clicks have coverage for the day.  Check it out!   Endurance News:   Results (ironman.com)   Ironman Chattanooga for Sept 25, 2022 on Oct 4th 12p.    Study Women's Hearts Respond -Differently to Marathon Training Than Mens BRITTANY HAMBLETON SEPTEMBER 29, 2021 Over the last several decades, female athletes have often been left out of sports science research, and the majority of studies have focused primarily on young, healthy males as subjects. It has only been in recent years that researchers have begun to include women in their studies, and, perhaps not surprisingly, some differences are beginning to emerge. A recent study looking at the differences between male and female marathoners found that women’s hearts actually respond differently than men’s after training for a marathon.   The study The paper, entitled “Sex differences in cardiovascular adaptations in recreational marathon runners,” aimed to examine various changes in heart function in male and female marathoners and recreational athletes. The researchers included 52 marathoners (28 females and 24 males) who had completed five to seven marathons over three years and 49 recreationally active adults (25 females and 24 males) as controls.   The researchers studied the hearts of each participant, focusing on three main measurements:   Left ventricle function: the left ventricle pumps oxygen-rich blood to the rest of the body. Aortic stiffness: occurs when the elastic fibers within the arterial wall (elastin) begin to fray due to mechanical stress. Ventricular-vascular coupling: the ratio of arterial to left ventricle elastance, a key determinant of cardiac performance. The results After studying the hearts of all the participants, the researchers found that women who have completed multiple marathons do not have reduced left ventricle function or aortic stiffness compared to male marathoners or female recreationally active athletes (both of which are good things). Interestingly, they appear to have better ventricular-vascular coupling compared to the other test groups, which means their hearts are more mechanically efficient after undergoing a marathon training cycle. In other words, women’s hearts may respond better to marathon training than men’s.   The reason for this is unclear, but the researchers believe it could have something to do with the estrogen levels in female athletes. Studies show that estrogen positively modulates cardiac hypertrophy (the heart’s tendency to get bigger with training), lowers blood pressure and decreases arterial stiffness, all of which make for a healthier, stronger heart.   The researchers conclude the studying by acknowledging that future studies are needed to better understand the influence of sex hormones (in particular, estrogen) on cardiovascular adaptations in marathon runners. This will create a greater understanding of how women adapt to marathon training and may lead to better training protocols for female distance runners in the future.    Brownlees Step Aside, Alex Yee is The New Heir to The British Tri Throne – Triathlete   What's New in the 303:    Still a Couple of Triathlons in Colorado in October The Last Call Triathlon at Boyd Lake near Loveland was the last triathlon along the front range but there are still a couple of opportunities to race in Montrose and Alamosa. The Black Canyon Triathlon (Montrose) October 2nd and the Splashland Triathlon (Alamosa) October 19th are still on the calendar. These are pool based triathlons and in Alamosa the pool is a hot springs–and the swim is last.   With fall colors peaking in the high country, a trip to either venue will be full of color and adventure. We caught up with Montrose resident Julie Burdick who participates in all of the Southwestern Triathlon Series triathlons to learn more. As a busy mom of twins and recovering from Covid, she is looking forward to this week’s triathlon more than ever.    Ready for Some Cold Weather Riding? Some “Pro Tips” on Embrocation Products Posted on September 29, 2021 By Val Sanford   With cooler weather heading our way (finally) and cyclocross season upon us, now might be the time to try embrocation to help warm those muscles up. Here are some “pro tips” from a top maker–Bluerub.     PERFORM BETTER IN COLD WEATHER   If you cycle in cold weather, use an embrocation product like bluerub’s MUSCLE to increase your comfort while riding. You’ll add warmth and increased circulation to your legs, so you can ride farther and go longer.    HOW EMBROCATION WORKS   Embrocation products blend warming ingredients like capsicum, mint essential oils, clove oil, black pepper essential oil, camphor, and menthol to signal the body to “warm-up” the area where it was applied. When used before cold-weather exercise, it acts as a signal to tell the body to increase circulation to the legs. You’ll feel the cold less, and your legs will thank you.   7 PRO-TIPS FOR USING EMBROCATION    EMBRO AFTER YOU KIT UP  You’ve got the idea now that embrocation is all about warming! So you’ll want to put on your kit first. That will keep all those warming oils away from the parts of your body you definitely don’t want to ‘warm-up.” Think capsicum blended into your chamois. Yikes!    APPLY ABOUT 30 MINUTES BEFORE YOU RIDE  Typically, you’ll feel the effects of embrocation about 30 minutes after you apply it. But everyone’s body is different, so you’ll want to do some experimentation before a big race. This means you’ll need to be thinking about your pre-race/pre-ride routine and make sure you’ve given yourself plenty of time.   Remember, though, that embrocation products won’t replace your warm-up. You’ll still need to stretch, warm-up, and do your pre-ride physical routine.   Pro-tip: Apply CHAMOIS first, for the obvious reasons.    REALLY WORK IT IN  I’ve heard some say they channel their inner massage therapist to really work the embrocation into the muscles and to thoroughly cover the skin. Roll down your socks, roll up the legs of your bibs, and really spend a few minutes working it in. While legs are the most common spot, you can apply to your lower back, shoulders, neck, and ankles.   When you use something that is also a recovery product, like MUSCLE, you’ll get a double benefit from the massage in helping relieve any leftover pre-ride stiffness or soreness in your muscles. You can even reapply after your shower to give sore spots some relief.   Pro-tip: not all embrocation products are non-staining. So do a spot test before going all-in on your favorite kit.    AVOID YOUR EYES, MOUTH, AND OTHER SENSITIVE PARTS  You know how much you hate it when you’ve been cutting peppers and then touch your eye or your lip? Well, that’s what it’ll feel like if you touch your eyes after applying embro. Wash your hands with warm soap and water, or use a wipe (although this may not get all of it off your hands). You can also use single-use gloves to apply and then toss. It’s not an eco-friendly solution, but it can save you on a race when you don’t have access to warm, soapy water.   Pro-tip: Fill your bottles, pack your phone, snacks, and other essentials before applying embrocation, just to be on the safe side.    KEEP YOUR LEGS WARM  Embrocation creams don’t actually add any extreme cold-weather protection to your legs. So if you’re riding in chilly weather – especially if there’s a breeze — you’ll need to protect your legs from the elements. Try using knee warmers or even thermal tights (with our without embrocation). Be mindful of how cold it is and be aware of how it’s affecting you.   Pro-tip: Use an embrocation even when the weather isn’t cold. It is a great transition solution between cool weather when tights are too much, yet you want a little extra warmth before getting out for a ride.    SHAVE YOUR LEGS  Embrocation products come in a variety of forms: oils, balms, salves, creams. bluerub’s MUSCLE’s is a lightweight cream that goes on smoothly. If your legs are hairy, it can get caught in the hair and not be thoroughly or evenly applied. The embrocation will wash off more fully and easily on smooth skin. Plus, you know you look great with shaved legs! (Try SHAVE for smooth, soft skin.)   Pro-tip: Don’t apply on just-shaved legs. Give your pores a little breathing room before using warming oils like those in an embrocation product.    WASH BEFORE YOU SHOWER  I love settling into a hot, steamy bath after being outside in the cold, wet weather. But hot water can reactivate the essential oils and give you the surprise of your life! Okay, not the surprise of your life, but you could definitely feel like jumping out of the water!   Use warm, soapy water to remove the embrocation before getting into a hot shower or bath. No-rise wipes can help but may not get all the oils off, so test it to be sure.   Pro-tip: Don’t use the same washcloth to wash your face. Some people like using a loofah to help remove the embrocation. Just like your washcloth, keep it ’embrocation only’ to avoid any accidental application to your face or nether parts.   So those are our pro-tips for using embrocation cream during cold weather rides.    Video Of The Week: Ironman Chattanooga 2021 Highlights   Closing: Thanks again for listening in this week.  Please be sure to follow us @303endurance 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!

This week we have pro triathlete Jeanni Metzler who has been all over the podiums at IRONMAN 70.3 races all year.  Jeanni joining us to talk about her 2nd place at St George beating out friend and competitor Taylor Knibb.  The 29 year old pro lives in Boulder with her husband Taylor "BigMetz" and dog Milli. Show Sponsor: VENGA CBD We’re huge fans of Venga CBD. It really helps us recover more quickly from our workouts, have less soreness, sleep better and reduce inflammation. Highlights: Nano-emulsified CBD making it water-soluble for high bioavailability. Phytocannabinoid rich CBD containing over 110 cannabinoids, 10 times that of typical industrial hemp. No THC. This is NOT an isolate - our CBD is whole hemp plant CBD. Curcumin added as an additional herbal extract to target inflammation.  Just go to <a href="https://vengaendurance.com/303podcast" rel="nofollow" target="_blank">https://vengaendurance.com/303podcast</a> to order yours today. First-time order is 30% off with code (303PODCAST).  We've also added 50% off your first month's subscription with code (303SUBSCRIPTION). In Today's Show <ul> <li>Feature interview with Jeanni Metzler (2nd at St George)</li> <li>Endurance News</li> <li> <ul> <li>2021 IRONMAN Chattanooga Results</li> <li>Study Women's Hearts Respond -Differently to Marathon Training Than Mens</li> </ul> </li> <li>What's new in the 303</li> <li> <ul> <li>Still a couple of triathlons in October and Cold weather riding tips</li> </ul> </li> <li>Video of the Week</li> <li> <ul> <li>Ironman Chattanooga Highlights</li> </ul> </li> </ul> Interview Sponsor: UCAN Take your performance to the next level with UCAN Energy and Bars made with SuperStarch®  UCAN uses SuperStarch instead of simple sugars to fuel serious athletes.  UCAN keeps blood sugar steady compared to the energy spikes and crashes of sugar-based products.  Steady energy equals sustained performance! You put in the training, so don't let nutrition limit your performance.  Use UCAN in your training and racing to fuel the healthy way, finish stronger and recover more quickly!  Use the code 303UCAN for 20% off at <a href="http://ucan.co/discount/303UCAN/" rel="nofollow" target="_blank">ucan.co/discount/303UCAN/</a> or <a href="http://ucan.co" rel="nofollow" target="_blank">ucan.co</a> Use the code 303UCAN for 20% off at <a href="http://ucan.co/discount/303UCAN/" rel="nofollow" target="_blank">ucan.co/discount/303UCAN/</a> or <a href="http://ucan.co/" rel="nofollow" target="_blank">ucan.co</a>,  Interview with Jeanni Metzler (aka Metzler) Jeanni Metzler (formerly Seymour) is a multiple 70.3 winner who also moved up to the full distance in 2019 with a podium finish at IRONMAN Texas. Born and raised in South Africa, she now lives and trains alongside her husband and fellow pro Justin Metzler in Boulder, and she has claimed emotional victories in both locations. Tracing her journey to Colorado, she says: "My cousin got me into road cycling when I was about 17 and then introduced me to a local triathlon group in Johannesburg, the rest was history!" She won her age group at her first 70.3 race in Buffalo City, East London in 2011. Taking up the chance to be a professional in 2012 as she turned 20, she had to make a drastic decision to give herself the best chance of success. Jeanni explains: "I left South Africa with pretty much nothing - but, with the support of my family, I was able to make a life for myself as a professional athlete in the United States." The first couple of years were tough, but her breakthrough moment came late in 2015 when she won IRONMAN 70.3 Austin thanks to a storming run. This was to become a common theme. Jeanni came back a year later to defend her title and then won the inaugural 70.3 Xiamen race that November. She was on her way now, and the wins started to stack up. In 2017 there were four 70.3 titles at Liuzhou, Monterrey, Boulder and Los Cabos, as well as a first top-10 in the 70.3 World Championship in Chattanooga. Just for good measure, she grabbed a Challenge Iceland title too. But it was the triumph in her adopted home of Boulder which struck a chord and showed how far she'd come. She had previously been sixth in 2015 and runner-up in 2016. There were also two significant returns to her country of birth in 2018, first to win 70.3 South Africa (at the scene of that 2011 age-group success) and then to place seventh in the 70.3 World Championship at Port Elizabeth. Our News is sponsored by Buddy Insurance. It's big time training and racing season.  Buddy Insurance is the kind of peace of mind so you can enjoy your training and racing to their fullest.  <a href="https://buddyinsurance.com/303/" rel="nofollow" target="_blank">Buddy’s</a> mission is simple, to help people fearlessly enjoy an active and outdoor lifestyle.  You can now get on-demand accident insurance to make sure you get cash for bills fast and fill any gaps between your current coverage.  Go to <a href="http://buddyinsurance.com" rel="nofollow" target="_blank">buddyinsurance.com</a> and create an account.  There's no commitment or charge to create one.  Once you have an account created, it's a snap to open your phone and in a couple clicks have coverage for the day.  Check it out! Endurance News: <a href="https://www.ironman.com/im-chattanooga-results" rel="nofollow" target="_blank">Results (ironman.com)</a> Ironman Chattanooga for Sept 25, 2022 on Oct 4th 12p. <a href="https://runningmagazine.ca/health-nutrition/study-womens-hearts-respond-differently-to-marathon-training-than-mens/" rel="nofollow" target="_blank"> Study Women's Hearts Respond -Differently to Marathon Training Than Mens</a> BRITTANY HAMBLETON SEPTEMBER 29, 2021 Over the last several decades, female athletes have often been left out of sports science research, and the majority of studies have focused primarily on young, healthy males as subjects. It has only been in recent years that researchers have begun to include women in their studies, and, perhaps not surprisingly, some differences are beginning to emerge. A recent study looking at the differences between male and female marathoners found that women’s hearts actually respond differently than men’s after training for a marathon. The study The paper, entitled “Sex differences in cardiovascular adaptations in recreational marathon runners,” aimed to examine various changes in heart function in male and female marathoners and recreational athletes. The researchers included 52 marathoners (28 females and 24 males) who had completed five to seven marathons over three years and 49 recreationally active adults (25 females and 24 males) as controls. The researchers studied the hearts of each participant, focusing on three main measurements: Left ventricle function: the left ventricle pumps oxygen-rich blood to the rest of the body. Aortic stiffness: occurs when the elastic fibers within the arterial wall (elastin) begin to fray due to mechanical stress. Ventricular-vascular coupling: the ratio of arterial to left ventricle elastance, a key determinant of cardiac performance. The results After studying the hearts of all the participants, the researchers found that women who have completed multiple marathons do not have reduced left ventricle function or aortic stiffness compared to male marathoners or female recreationally active athletes (both of which are good things). Interestingly, they appear to have better ventricular-vascular coupling compared to the other test groups, which means their hearts are more mechanically efficient after undergoing a marathon training cycle. In other words, women’s hearts may respond better to marathon training than men’s. The reason for this is unclear, but the researchers believe it could have something to do with the estrogen levels in female athletes. Studies show that estrogen positively modulates cardiac hypertrophy (the heart’s tendency to get bigger with training), lowers blood pressure and decreases arterial stiffness, all of which make for a healthier, stronger heart. The researchers conclude the studying by acknowledging that future studies are needed to better understand the influence of sex hormones (in particular, estrogen) on cardiovascular adaptations in marathon runners. This will create a greater understanding of how women adapt to marathon training and may lead to better training protocols for female distance runners in the future. <a href="https://www.triathlete.com/culture/people/profile-alex-yee/?utm_campaign=TRI%20-%20NL%20&amp;utm_medium=email&amp;_hsmi=164259056&amp;_hsenc=p2ANqtz-_BdCCN4PZoLPS2Tqf4AxeEiRN6MSQbdsRYMEYdxDDDyfpEq5glMByJrODPvcAc149YQD4E-Ea94tDZpQBeBQ8F51WJNQ&amp;utm_content=164259056&amp;utm_source=hs_email" rel="nofollow" target="_blank"> Brownlees Step Aside, Alex Yee is The New Heir to The British Tri Throne – Triathlete</a> What's New in the 303: <a href="https://303triathlon.com/still-a-couple-of-triathlons-in-colorado-in-october/" rel="nofollow" target="_blank"> Still a Couple of Triathlons in Colorado in October</a> The Last Call Triathlon at Boyd Lake near Loveland was the last triathlon along the front range but there are still a couple of opportunities to race in Montrose and Alamosa. The Black Canyon Triathlon (Montrose) October 2nd and the Splashland Triathlon (Alamosa) October 19th are still on the calendar. These are pool based triathlons and in Alamosa the pool is a hot springs–and the swim is last. With fall colors peaking in the high country, a trip to either venue will be full of color and adventure. We caught up with Montrose resident Julie Burdick who participates in all of the Southwestern Triathlon Series triathlons to learn more. As a busy mom of twins and recovering from Covid, she is looking forward to this week’s triathlon more than ever. <a href="https://303cycling.com/ready-for-some-cold-weather-riding-some-pro-tips-on-embrocation-products/" rel="nofollow" target="_blank"> Ready for Some Cold Weather Riding? Some “Pro Tips” on Embrocation Products</a> Posted on September 29, 2021 By Val Sanford With cooler weather heading our way (finally) and cyclocross season upon us, now might be the time to try embrocation to help warm those muscles up. Here are some “pro tips” from a top maker–Bluerub. PERFORM BETTER IN COLD WEATHER If you cycle in cold weather, use an embrocation product like bluerub’s MUSCLE to increase your comfort while riding. You’ll add warmth and increased circulation to your legs, so you can ride farther and go longer.  HOW EMBROCATION WORKS Embrocation products blend warming ingredients like capsicum, mint essential oils, clove oil, black pepper essential oil, camphor, and menthol to signal the body to “warm-up” the area where it was applied. When used before cold-weather exercise, it acts as a signal to tell the body to increase circulation to the legs. You’ll feel the cold less, and your legs will thank you. 7 PRO-TIPS FOR USING EMBROCATION <ol> <li>EMBRO AFTER YOU KIT UP</li> </ol> You’ve got the idea now that embrocation is all about warming! So you’ll want to put on your kit first. That will keep all those warming oils away from the parts of your body you definitely don’t want to ‘warm-up.” Think capsicum blended into your chamois. Yikes! <ol> <li>APPLY ABOUT 30 MINUTES BEFORE YOU RIDE</li> </ol> Typically, you’ll feel the effects of embrocation about 30 minutes after you apply it. But everyone’s body is different, so you’ll want to do some experimentation before a big race. This means you’ll need to be thinking about your pre-race/pre-ride routine and make sure you’ve given yourself plenty of time. Remember, though, that embrocation products won’t replace your warm-up. You’ll still need to stretch, warm-up, and do your pre-ride physical routine. Pro-tip: Apply CHAMOIS first, for the obvious reasons. <ol> <li>REALLY WORK IT IN</li> </ol> I’ve heard some say they channel their inner massage therapist to really work the embrocation into the muscles and to thoroughly cover the skin. Roll down your socks, roll up the legs of your bibs, and really spend a few minutes working it in. While legs are the most common spot, you can apply to your lower back, shoulders, neck, and ankles. When you use something that is also a recovery product, like MUSCLE, you’ll get a double benefit from the massage in helping relieve any leftover pre-ride stiffness or soreness in your muscles. You can even reapply after your shower to give sore spots some relief. Pro-tip: not all embrocation products are non-staining. So do a spot test before going all-in on your favorite kit. <ol> <li>AVOID YOUR EYES, MOUTH, AND OTHER SENSITIVE PARTS</li> </ol> You know how much you hate it when you’ve been cutting peppers and then touch your eye or your lip? Well, that’s what it’ll feel like if you touch your eyes after applying embro. Wash your hands with warm soap and water, or use a wipe (although this may not get all of it off your hands). You can also use single-use gloves to apply and then toss. It’s not an eco-friendly solution, but it can save you on a race when you don’t have access to warm, soapy water. Pro-tip: Fill your bottles, pack your phone, snacks, and other essentials before applying embrocation, just to be on the safe side. <ol> <li>KEEP YOUR LEGS WARM</li> </ol> Embrocation creams don’t actually add any extreme cold-weather protection to your legs. So if you’re riding in chilly weather – especially if there’s a breeze — you’ll need to protect your legs from the elements. Try using knee warmers or even thermal tights (with our without embrocation). Be mindful of how cold it is and be aware of how it’s affecting you. Pro-tip: Use an embrocation even when the weather isn’t cold. It is a great transition solution between cool weather when tights are too much, yet you want a little extra warmth before getting out for a ride. <ol> <li>SHAVE YOUR LEGS</li> </ol> Embrocation products come in a variety of forms: oils, balms, salves, creams. bluerub’s MUSCLE’s is a lightweight cream that goes on smoothly. If your legs are hairy, it can get caught in the hair and not be thoroughly or evenly applied. The embrocation will wash off more fully and easily on smooth skin. Plus, you know you look great with shaved legs! (Try SHAVE for smooth, soft skin.) Pro-tip: Don’t apply on just-shaved legs. Give your pores a little breathing room before using warming oils like those in an embrocation product. <ol> <li>WASH BEFORE YOU SHOWER</li> </ol> I love settling into a hot, steamy bath after being outside in the cold, wet weather. But hot water can reactivate the essential oils and give you the surprise of your life! Okay, not the surprise of your life, but you could definitely feel like jumping out of the water! Use warm, soapy water to remove the embrocation before getting into a hot shower or bath. No-rise wipes can help but may not get all the oils off, so test it to be sure. Pro-tip: Don’t use the same washcloth to wash your face. Some people like using a loofah to help remove the embrocation. Just like your washcloth, keep it ’embrocation only’ to avoid any accidental application to your face or nether parts. So those are our pro-tips for using embrocation cream during cold weather rides.  Video Of The Week: <a href="https://youtu.be/7r6en1GZgfQ" rel="nofollow" target="_blank">Ironman Chattanooga 2021 Highlights</a> Closing: Thanks again for listening in this week.  Please be sure to follow us @303endurance 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!

This week on the podcast Haley &amp; Alyssa get the full run down on the 70.3 World Championships from the second place finisher Jeanni Metzler. Jeanni gives us all of the details on the race, what it feels like to be on the second step of the podium at the world champs, and how she is recovering from racing the gruelling course in St. George. Her incredible run strength gave her an edge on this course, and she passed American Taylor Knibb on the run to move into second place, and managed to push out a 10-second lead over her speedy training partner. Jeannie talks about her friendship with Knibb, and how they push each other to be their best.  Jeannie had success at the 70.3 worlds in 2017 &amp; 2018, then in 2019 she decided to try her hand at the Ironman distance. She talks about her race in Kona in 2019, what she learned from racing Ironman, and why she decided to switch back to focusing on the 70.3 distance. Jeanni also gives us a few tips on preparing and training for a hilly run course.  Follow Jeanni on Instagram @littlemetztri To nominate a deserving woman for the Outspoken Women in Triathlon Awards, go to https://www.outspokensummit.com/women-in-triathlon-awards/  Support the Podcast Sign up for the Feisty Triathlon Team at feistyteam.com  Orca Sportswear: Code - IRONWOMEN15 = 15% off Zealios Skincare: Code - ironwomen = 15% off InsideTracker: 25% off at insidetracker.com/ironwomen Nuun Hydration: code StayFeisty for 30% off at nuunlife.comThis podcast uses the following third-party services for analysis: Podsights - https://podsights.com/privacyChartable - https://chartable.com/privacy

This week on the podcast Haley &amp; Alyssa get the full run down on the 70.3 World Championships from the second place finisher Jeanni Metzler. Jeanni gives us all of the details on the race, what it feels like to be on the second step of the podium at the world champs, and how she is recovering from racing the gruelling course in St. George. Her incredible run strength gave her an edge on this course, and she passed American Taylor Knibb on the run to move into second place, and managed to push out a 10-second lead over her speedy training partner. Jeannie talks about her friendship with Knibb, and how they push each other to be their best. Jeannie had success at the 70.3 worlds in 2017 &amp; 2018, then in 2019 she decided to try her hand at the Ironman distance. She talks about her race in Kona in 2019, what she learned from racing Ironman, and why she decided to switch back to focusing on the 70.3 distance. Jeanni also gives us a few tips on preparing and training for a hilly run course. Follow Jeanni on Instagram @littlemetztri To nominate a deserving woman for the Outspoken Women in Triathlon Awards, go to <a href="https://www.outspokensummit.com/women-in-triathlon-awards/" rel="nofollow" target="_blank">https://www.outspokensummit.com/women-in-triathlon-awards/</a> Support the Podcast Sign up for the Feisty Triathlon Team at <a href="http://feistyteam.com" rel="nofollow" target="_blank">feistyteam.com</a> Orca Sportswear: Code - IRONWOMEN15 = 15% off Zealios Skincare: Code - ironwomen = 15% off InsideTracker: 25% off at <a href="http://insidetracker.com/ironwomen" rel="nofollow" target="_blank">insidetracker.com/ironwomen</a> Nuun Hydration: code StayFeisty for 30% off at <a href="http://nuunlife.com" rel="nofollow" target="_blank">nuunlife.com</a> This podcast uses the following third-party services for analysis: Podsights - <a href="https://podsights.com/privacy" rel="nofollow" target="_blank">https://podsights.com/privacy</a> Chartable - <a href="https://chartable.com/privacy" rel="nofollow" target="_blank">https://chartable.com/privacy</a>