Spartan Up Podcast – SPARTAN ATHLETE – Kevin Gillotti Multi-Sport Racer Endurance Athlete

Kevin Gillotti Multi-Sport Racer Endurance Athlete

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Spartan Up Podcast – SPARTAN ATHLETE

#spartanATHLETE – Spartan Up Podcast Episodes hosted by Kevin Gillotti

Kevin Gillotti - Spartan Up Podcast - SPARTAN ATHLETE

Kevin Gillotti - Spartan Up Podcast - SPARTAN ATHLETE

Kevin Gillotti - Spartan Up Podcast - SPARTAN ATHLETE

Kevin Gillotti - Spartan Up Podcast - SPARTAN ATHLETE

Kevin Gillotti - Spartan Up Podcast - SPARTAN ATHLETE

Kevin Gillotti - Spartan Up Podcast - SPARTAN ATHLETE

Kevin Gillotti - Spartan Up Podcast - SPARTAN ATHLETE

Kevin Gillotti - Spartan Up Podcast - SPARTAN ATHLETE

Kevin Gillotti - Spartan Up Podcast - SPARTAN ATHLETE

Kevin Gillotti - Spartan Up Podcast - SPARTAN ATHLETE

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Virtually every activity I prefer to be involved i

Virtually every activity I prefer to be involved in has "use it or loose it" (ie, perishable) skills. Shooting, running, cycling, OCR, archery, coding, etc. You have to stay up on them, or they'll degrade. And often, it takes less effort & time to consistently (there's that key life word) maintain them than it does to build them back up if you slack off on 'em. In as quick as a few weeks, you can feel degradation in certain skills. Such as grip strength. Want to feel rusty & vulnerable? Take 2 weeks off doing any grip specific work (or throwing spears). And a non physical side effect of slacking on perishable skill maintenance, which can be worse, is that doubt can creep into your brain about your abilities. And self doubt is a mental cancer that can destroy physical performance.

All that being said, here's a few of the lesser "conventional" - but true #functionaltraining - grip training methods I like to use.

#itsalifestyle #gripstrength #gripitandripit #useitorloseit #skills #tattoosleeve #opencarry #selfdoubt #strength #hardwork #staythecourse #focus #traintorace #nodaysoff #trainingforlife #ropeclimb #ropeclimbing #sendit #optoutside #functionalfitness #coreworkout #mountainviews #mountainman #consistency

Operation "prepare for @spartanracegreece TWC" is

Operation "prepare for @spartanracegreece TWC" is now in full effect. Everything else, takes a back seat.

For +3 months I focused heavily on elevation gain & bagging peak after peak, week after week. But that focus ended last week after racing pikes peak ascent & having @spartanrace Tahoe nixed.

Now I tack a different direction. I'll be dropping my focus on peaks & elevation as I prepare exclusively for TWC. One piece of my prep (of several I'll implement in the coming week) is making the #irsauna a routine part of several weekly workouts. All health benefits aside, I really want the heat adaption.

WORKOUT: 60min treadmill tempo→30min IR sauna fully clothed & pound 24oz of h²0→15min treadmill tempo→15min IR sauna. It's bru-tal. It's so hard, at this stage, the 2nd tempo round I have to admittedly back off the pace until my HR levels out.

#sparta2022 #spartantwc #roadtosparta #infraredsauna #heat #heattraining #sauna #traintorace #treadmillworkout #treadmill #dreadmill #garagegym #garageworkout #temporun #keephammering #spartanathlete #functionalfitness #functionaltraining #treadmillrunning #treadmillrun
#hiitworkouts #hiitcardio #hiit #hiitworkout #trifectatribe #mondaymotivation #motivationmonday #itsalifestyle

Just 5 days ago I hammered a grueling @pikespeakma

Just 5 days ago I hammered a grueling @pikespeakmarathon ascent. And today, I hammered the MTB & run in an off the bike duathlon style brick. And, felt no worse for wear. In fact, I felt noticably great! I had maintainable gears & surges on both, essentially keeping an even tempo pace throughout.

It was a track stand start into 1x 3mi technical loop on the MTB & T² (±:15) 1x same direction 3mi loop on the run. At a certain point, I've noticed & said many times to others, there is a point where (athletes being equal) you can move nearly as fast on the run as on the bike. Which may seem counterintuitive on the surface. But this is typically because a) it gets steep enough you can run faster or b) it gets technical enough you can run through it quicker. For example, my 1x MTB loop was ±32:39 while my run was ±33:58. Nearly as fast.

#itsalifestyle #duathlon #duathlontraining #triathlontraining #triathlon #mountainbike #mountainbiking #brickworkout #trailrun #trailrunnersofinstagram #trailrunning #enduranceathlete #multisportathlete #beskilledatmanythings #temporun #traintorace #mtb #hardtail #29er #trackstand #mondraker #mondrakerbikes #spartanathlete #runbikerun

I was going to tell the whole big story of why I w

I was going to tell the whole big story of why I waited 13 years to repeat this race. And then I saw my results. And then I relooked at my 2009 results. And then... I felt a more compelling, important, valuable & better story revealed itself.

In 2009 I ran 3:37 (277). 13 years later I ran 4:01 (320). Just +24 minutes difference. If I think about the span of the last thirteen years & all that has occurred, happened, taken place & changed. How many times & ways life had the opportunity & tried to derail me. But yet here I am, doing it again. And doing it w/ what feels to me like an acceptable level of performance degradation given the timeframe + the amount of miles & races I've put on my body since. IMHO, that feels like an accomplishment one can, could & should be really proud of.

So... what were you doing 13 years ago? And what will you be doing in 13 years?

#itsalifestyle #earnednotgiven #consistency #goals #pikespeak #pikespeakascent #skyrunning #trailrace #mountainlife #themountainsarecalling #ageisjustanumber #trailrunnersofinstagram #trailrunninglife #inspiration #peakbagging #mondaymotivation #motivation #motivationmonday #mindset #willpower #determination #dedication #commitment / @pikespeakmarathon /

Consistent race results require consistent replica

Consistent race results require consistent replication of workouts. That's why week after week after month after year you see me repeating the same workouts. Maybe w/ minor variations, but the core workout is always the same. One & done workouts are a waste of time & effort. If you're not going to replicate (like good science does to show reliable, repeatable & measurable results) why even do it? It serves no purpose. The results come in that consistent replication. How? Because you're working systems over & over until they are streamlined, strengthened, adapted to. Only then will you see measurable & reliable results in the form of moving faster, holding a pace longer, less perceived effort, obstacle transition speed, obstacle execution & proficiency. This training effect is the same whether it's skill & strength based OCR type training like this, or more cardio & endurance training you see me do weekly. It doesn't matter what your training for, just consistently replicate & monitor workout results & don't waste time doing useless 1-off workouts as 1x won't get you shit.

#consistency👍#oneanddone👎#itsalifestyle #workoutmotivation #replication #traintorace #trainforlife #sendit #spearthrow #hiit #hiitworkouts #keephammering #obstacletraining #ocr #obstaclecourseracing #running #trailrunning #trailrunnersofinstagram #tattoosleeve #tattoos #functionalfitness #activeasfuck #functionaltraining #enduranceathlete #mindset #streetparking #hiitworkout #trailrun #rambospath #spartanathlete

3 weeks back I took a harsh endo on my MTB (I post $3 weeks back I took a harsh endo on my MTB (I posted the vid). My wrists took the entire load & have been sore, bruised, inflamed & stiff ever since. No permanent damage done, but it worried me for OCR as I could sense how long this was going to take to heal given I could barely wipe my ass, open food containers & sleep was uncomfortable. I took nearly 2 weeks off my normal weekly focused grip workout & just dabbled here & there. I tried it a week ago w/ marginal success. I'm not 100% & I don't want any sympathy, but given how I performed here, I'm optimistic I'm on the right path as I can do some moves now that I simply couldn't do a week ago. And it's basic shit I typically do in my sleep. So a couple of thoughts: 1) I know my body well enough after 32yrs of training & racing just how much I can push the envelope following injuries. I trust my gut & instinct to guide me long before any Dr. input 2) I have enough experience w/ injuries (ie, fractures, dislocations, sprains, strains) over decades, it gives me experience to draw upon to judge how best for me to proceed irrespective of conventional wisdom 3) In everything I've had happen over the years, I'm a HUGE believer in NEVER immobilizing or fully stopping using the damaged area(s). (And the medical industry is slowly adopting this philosophy.) 4) I just pivot to using different modalities when one area is injured (no grip? run more). Time & time again I've seen these protocols (contrary to what's typically prescribed) help me come back quicker. Want further proof I'm not just talking smack? Visit my website (link in bio) & watch the video of my '01 bike {vs} car accident I was told was the end of my racing career. My comeback from that was proof of these points being true for me, so I've used them ever since. #nosympathy #optimistic #noexcuses #whateverittakes #beunbreakable #itsalifestyle #earnednotgiven #staythecourse #gripstrength #strength #tattoosleeve #tattoos #dedication #commitment #hardwork #mondaymotivation #positivity #movementislife #athlete #perseverance #inspiration #motivation #gripwheel #activeasfuck #longhairmen #resilience #iknowwhatimdoing #gripitandripit #sendit #motivationmonday$

People seem to like the 2-a-day #sidebyside compar $People seem to like the 2-a-day #sidebyside comparison vids, so here's another of a short but intense #duathlon brick workout repeated 7hrs apart. 15min on rollers ramping watts & speed (25-27, 27-28, 28-30mph) by dropping 1 gear every 5min (end in 54x11)→sub 0:15 T²→1mi race pace run. The goal, as always w/ a 2-a-day, is to try to beat the time set in W¹ in the W². IMO, the crux of these 2-a-day workouts is rallying late in the day to find the speed, motivation & effort to go faster than when I'm fresh & frosty in the morning. Like the treadmill version, X min on the bike is X min so time can't be saved. But in the T² & run you can make up time to make W² faster. BUT the added rub on an open road bricks is time can be lost/saved by picking race lines, weather, traffic, road quality in the moment. Pay attention to the final W¹ {vs} W² times. Proving that #everysecondcounts (or fractions of seconds even)! #itsalifestyle #traintorace #hiit #garagegym #keephammering #brickworkout #runbikerun #runfast #running #runnersofinstagram #runner #tattoosleeve #tattoos #iamspecialized #triathlontraining #specializedvenge #duathlontraining #functionalfitness #activeasfuck #functionaltraining #bikelife #enduranceathlete #multisportathlete #intervalltraining #watts #hiitworkout #fastedcardio$

You're going to be hard pressed to find a person m

You're going to be hard pressed to find a person more acutely aware of mortality & the fact the clock is ticking, then in somebody who lives & breaths to be active. To be outdoors. To constantly be getting after it. To be wanting to see & experience new places. To make it a requirement to regularly push their body to see how far they can get. To not fearing, but wanting to find out what they're made of. To always having something challenging on deck. To routinely testing themselves by putting a toe on the starting line. I'm talking about the ones that truly, viscerally care, value & prioritize (which is far more than 'liking' or 'wanting') a "get busy living" mindset. And, you'll have a very hard time stopping or derailing these people types from living this way. I know, I speak from experience. I'd give most things up long before I gave this lifestyle up. And it's far more than holiday, weekend, vacation living.

#getbusyliving #itsalifestyle #consistency #dedication #resilience #berelentless #peakbagging #skyrunning #trailrunnersofinstagram #trailrunninglife #carpediem #runnersofinstagram #ageisjustanumber #talkaboutitbeaboutit #activeasfuck #optoutside #mondaymotivation #motivation #nodaywasted #themountainsarecalling #nodaysoff #mountainviews #moutainman #mondaymotivation #traintorace

Last week I posted a side-by-side view of a 2-a-da

Last week I posted a side-by-side view of a 2-a-day workout on the bike & treadmill. Here's a similar version of my main heavy carry workout that's also done 2x a day, 6-8hrs apart, w/ the goal of going faster on the 2nd workout (5pm) then on the 1st (10am). Notes: The time-to-beat is set in W¹. I don't sandbag my W¹ effort to guarantee a faster W². I switch shoulders each carry (ie, if buckets on L, it's on R next round).

Workout: 1x #rambospath run →1x farmers carry (run) sandbag (run) bucket (run) pancake → repeat 2x. So by the time the day is done, it's 16 carries + 16 runs.

Unlike last week's workout which has only 2 possible places to go faster & reduce overall time, in this workout, every aspect can technically be done faster; runs, carries, transitions in/out of carry. I smashed my W¹ time in W². In fact, it's a new workout PR.

#itsalifestyle #everysecondcounts #traintorace #hiit #garagegym #streetparking #keephammering #trailrunning #trailrunnersofinstagram #runner #tattoosleeve #tattoos #obstacletraining #functionalfitness #activeasfuck #functionaltraining #enduranceathlete #hiitworkout #multisportathlete #intervalltraining #sidebyside #trailrun #pr #ageisjustanumber #twoadays #trainforlife

My next race, not a Spartan, has over 7500' of cli

My next race, not a Spartan, has over 7500' of climbing in just over 13mi. It starts at around 6,000' but ends well above 13,000'. It has an avg grade of over 10° & I said I'd never do it again after doing it 13yrs ago. What race am I doing?

So here's another interval type I'm doing the next few weeks until this race to focus specifically on speeding up my pace on the slow grind climb.

10min flat tempo → 10min climb at 15°→ repeat 3x. This gives me 6 rounds so 30min of focused tempo & 30min of focused climbing. But broken up so I have to transition several times between speed & grade (eg, fast & slow leg turnover). AND, on each round of each type, I pick up my speed (eg, climb at L5/5.5/6 pace). So every 10min round gets progressively faster/harder than the previous round.

#itsalifestyle #traintorace #intervalltraining #hiittraining #keephammering #treadmillworkout #treadmill #dreadmill #runfast #running #runnersofinstagram #runner #tattoosleeve #tattoos #inspiration #motivation #functionalfitness #activeasfuck #functionaltraining #enduranceathlete #multisportathlete #temporun #whateverittakes #noexcuses #streetparking #trainforlife

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Latest News

2.2.2022

Selected As ’22 Team Captain for Team USA TWC in Greece

5.4.22

Added Spartan Race Tri-State Galleries

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