Latest / The People Run Podcast / #39 HYROX Mistakes That Are Holding You Back | Anthony Di Paolo

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#39 HYROX Mistakes That Are Holding You Back | Anthony Di Paolo · The People Run Podcast

0:00
SPEAKER_01: Everyone sprinted on that first run, and I think a lot of people underestimated the first run was actually longer, so it was nearly a mile.
0:07
SPEAKER_01: It was like 1.5 Ks, as opposed to typically the first one's either a K or less.
0:14
SPEAKER_01: So everyone ran out, lightning speed.
0:17
SPEAKER_01: And then by the time we all got to the ski, the guys next to me were cramping.
0:26
SPEAKER_00: Welcome back to the People Run Podcast.
0:28
SPEAKER_00: Today's guest, I have Anthony, who's who's done it all.
0:31
SPEAKER_00: Uh he's done some ultras, he's done some Iron Man's, but he's uh very big in high rocks right now at the moment.
0:36
SPEAKER_00: Um, happy to have him on.
0:37
SPEAKER_00: Uh Anthony, welcome to the People Run Podcast, man.
0:40
SPEAKER_01: Thanks for having me, dude.
0:42
SPEAKER_01: I appreciate it.
0:43
SPEAKER_00: Yeah, of course.
0:44
SPEAKER_00: I'm excited to talk everything, uh, endurance, if you will, in high rocks.
0:48
SPEAKER_00: You've done ultras, you've done Iron Man.
0:50
SPEAKER_00: What made you go into the HyRox world?
0:53
SPEAKER_00: Obviously, you've been training, but what what was the bite to high rocks?
0:57
SPEAKER_01: Um, so I gotta rewind a little bit for this one.
1:01
SPEAKER_01: So I used to play Australian rules football for a bit.
1:05
SPEAKER_01: I played that growing up, and I was like not the top level, I wasn't exceptional, but I was playing at the representative level.
1:12
SPEAKER_01: Um, and then it kind of got to an end point where I either kept trying to pursue that or I kind of pulled it back and just focused on the training side of things, and I decided to just lean into the training because that's what I enjoyed more.
1:27
SPEAKER_01: I injured my ankle a couple times, um, and I just like it took me out of training, and I was annoyed that I couldn't go and do the thing I enjoyed because of it.
1:37
SPEAKER_01: So I decided to lean in the training route.
1:39
SPEAKER_01: That meant, you know, hitting the gym.
1:42
SPEAKER_01: I think I was doing like six six days a week.
1:44
SPEAKER_01: Pretty like not really structured.
1:47
SPEAKER_01: I was just going in, figuring stuff out, and then I actually started noticing a bit of crossfit um at that time.
1:54
SPEAKER_01: So I started doing my sessions and then I would do my deadlifts and I'd pair them with double blunders.
1:59
SPEAKER_01: I was just making stuff up on the fly and I would just piece these different sessions together, no real structure because I hadn't really done it for a very long time.
2:09
SPEAKER_01: I was just doing things I wanted to do basically.
2:12
SPEAKER_01: I did that for a few years, and then I kind of got to it was around COVID.
2:19
SPEAKER_01: Around that time, like just before that hit, I bought a road bike um and started riding.
2:25
SPEAKER_01: And then I decided that I was gonna do uh an Iron Man.
2:29
SPEAKER_01: I was like, I gotta do one.
2:31
SPEAKER_01: I'm gonna I'm gonna do an Iron Man, like it's gonna help me, I guess, structure my training, learn how to fuel properly, learn how to eat properly, learn all of these aspects of training because when it comes to an Iron Man, if you don't do that stuff, you're not gonna finish it and you're not gonna be able to train for it.
2:49
SPEAKER_01: So um I kind of trained for that stuff during the lockdowns.
2:54
SPEAKER_01: I did uh between the space, I think 2020, I did my first race, and 2023 was my last one.
3:03
SPEAKER_01: I did three halves and a full Iron Man.
3:06
SPEAKER_01: Um the full was the full took me like 11 hours and one minute, and that was like one of the hardest things I've done.
3:15
SPEAKER_01: Um it was yeah, it was brutal.
3:18
SPEAKER_01: The run, like I kind of got on the run and I had hot spots in my feet four K's in, and it's like 42 kilometers.
3:27
SPEAKER_01: So I like it was a real mental battle.
3:30
SPEAKER_01: I had to just focus on kind of one kilometer at a time, um because otherwise I wasn't gonna make it.
3:38
SPEAKER_01: If I had to think about the fact that I still had 36 kilometers to go, I would have just given up.
3:44
SPEAKER_01: Yeah, so that was quite hard.
3:46
SPEAKER_01: And then I kind of kept trying to click our Iron Man training beyond my last half, but then I started missing the functional kind of cross-fitty style stuff.
3:58
SPEAKER_01: Um, and then that's honestly when Hyrox popped up.
4:02
SPEAKER_01: Um there was I did do some ultras and like some big Spartan races in there as well before the Iron Man.
4:09
SPEAKER_01: I forgot to mention them, but that was kind of as I built up trying to figure things out.
4:14
SPEAKER_01: I was honestly just winging training for the first portion of my athletic career.
4:19
SPEAKER_01: And then we find Hyrox.
4:21
SPEAKER_01: The first one was in 2023.
4:23
SPEAKER_01: Um, it was the first time it had ever been to Australia.
4:26
SPEAKER_01: They did one race in Sydney and one race in Melbourne.
4:30
SPEAKER_01: Uh, I raced open doubles with my best mate.
4:33
SPEAKER_01: We were working at a gym at the time, and then we ended up winning for our age group and qualifying for worlds, which was bizarre because it was the first time we'd ever done it.
4:43
SPEAKER_01: Uh then fast forward, I think it was like eight months later, our second ever race was in France for the world champs, and that was a bit of a shock.
4:57
SPEAKER_01: We jumped up from open to pro, and honestly, like I know from my perspective, I was a bit cocky, thought we were gonna smoke it and we're gonna like win.
5:07
SPEAKER_01: But we'd never raced anyone else other than the people in Australia, right?
5:11
SPEAKER_01: And we get to this race, and I went out way too hot, blew up, and the race ended up falling apart, and it was it was a really hard race, and it caused me to kind of reflect on a lot of different things and approach approach everything very differently from there onwards.
5:30
SPEAKER_01: And that's kind of when I started getting into high rocks from 2020, I suppose, was the first time.
5:35
SPEAKER_00: Yep.
5:36
SPEAKER_00: First off, that's amazing.
5:38
SPEAKER_00: First couple going straight to Worlds, congrats.
5:41
SPEAKER_00: Yeah.
5:41
SPEAKER_00: Um now you've done many more, but I want to take it back before we go there.
5:45
SPEAKER_00: Like, do you feel the Iron Man's, you know, because that's a lot of training and and your background in lifting and training for rugby helped you just successful, be successful right away in high rocks?
5:56
SPEAKER_00: Definitely helped.
5:56
SPEAKER_01: Yep.
5:57
SPEAKER_01: I had because I could I think what a lot of people lack when they come from that particular background in terms of like Iron Man and running is coordination through those functional movements.
6:09
SPEAKER_01: So the wall bowls per se, like a lot of people struggle with them because they just have never really had to hit a full-depth squat.
6:15
SPEAKER_01: They don't really know how to do a burpee or use the ergs efficiently because they just haven't.
6:21
SPEAKER_01: So it's a brand new skill.
6:23
SPEAKER_01: Whereas I kind of came from that my first exposure.
6:26
SPEAKER_01: I I loved ski, I loved the row, I loved all those functional kind of movements.
6:32
SPEAKER_01: I think the first equipment I bought for my home gym was the wall ball.
6:36
SPEAKER_01: So I had that already there.
6:39
SPEAKER_01: I had all those skills, and then I went and did this huge, you know, three, two and a half, three-year block of just strictly endurance for Iron Man training.
6:48
SPEAKER_01: So I built that right up and I built my running up.
6:50
SPEAKER_01: Like I'm a bigger guy, I'm like six foot five and close to 220 pounds.
6:57
SPEAKER_01: So I'm quite heavy when it comes to your running stuff.
7:01
SPEAKER_01: But I spent the time building that running base, building the volume, conditioning my bodies could actually do it.
7:06
SPEAKER_01: And then I've come back to that functional side of things, and at I guess it took me a few months to get my fitness across because it's different, right?
7:15
SPEAKER_01: You're not um that strength endurance aspect isn't really there with the running.
7:21
SPEAKER_01: Like you can run, you can bike, but like pushing a sled that's you know a hundred plus kilos is very different to riding up a hill.
7:29
SPEAKER_01: So I took a little bit of time to kind of trench in the fitness towards that.
7:32
SPEAKER_01: But once it got there, I think it was something that helped me massively having that functional background and then building that base and then coming in and being like sick, and not to mention the fact it was a new sport, like the first time I'd ever been in Australia.
7:46
SPEAKER_01: So it was rare that a lot of people had that experience behind them too.
7:51
SPEAKER_00: Yeah, it sounds like you went around and did kind of all of it and then put it together in an awesome way, but you came in with a lot of strength.
7:58
SPEAKER_00: So I could definitely relate to that, like lifting and then jumping into the endurance.
8:03
SPEAKER_00: Um what was your first few thoughts after you know going through those first few hier-reks?
8:07
SPEAKER_00: Like, whoa, we just started this, we didn't know what to expect.
8:10
SPEAKER_00: We're going to worlds now.
8:12
SPEAKER_01: Yeah, it was kind of weird to be honest.
8:14
SPEAKER_01: Kind of happened so quickly, and then it was like, what do we do?
8:17
SPEAKER_01: Like, what do we and then we kind of started training for it, and we were training a lot, like upon reflection, probably too much.
8:25
SPEAKER_01: But at the time it was fun, it was exciting, it was new, it was like we get to do all these different things.
8:30
SPEAKER_01: Like, Hyrux is probably one of those rare sports where you can do so many different types of training for it.
8:37
SPEAKER_01: It is insane.
8:38
SPEAKER_01: Like, you can train your aerobic base, you can train your thresholds, you can train strength endurance, you can train strength, you can train the skill, you can train so many different areas.
8:49
SPEAKER_01: And I think we we did that, right?
8:52
SPEAKER_01: We went in and we tried to train everything, and we got fit, but then we got to the race and we're we're like half burnt out because we'd probably trained a little too much with not as much rest.
9:03
SPEAKER_01: Um, but the first kind of to actually answer your question, it was just exciting, right?
9:10
SPEAKER_01: It was crazy.
9:10
SPEAKER_01: This new sport had just popped off, and then we were going to world champs and we were like, we could fucking win this because that was just what we believed.
9:20
SPEAKER_00: That's really cool.
9:21
SPEAKER_00: Um you've hinted at a little bit.
9:23
SPEAKER_00: I see you often talk about trying to do everything at once.
9:26
SPEAKER_00: It sounds like you did that, guys, at the start.
9:28
SPEAKER_00: Now 20 plus high rocks races in.
9:30
SPEAKER_00: Like, what have you learned of not doing it all at once?
9:33
SPEAKER_01: So it actually took me getting a coach, which was last year.
9:38
SPEAKER_01: So it's now 2026.
9:40
SPEAKER_01: It took me until halfway through 2025 to get a coach.
9:44
SPEAKER_01: I I've written all of my training before then myself.
9:49
SPEAKER_01: And I just when when I coach myself, I want to do too many things, and that's just I've identified that as an issue, right?
9:57
SPEAKER_01: I just can't help myself.
9:59
SPEAKER_01: I want to try and get better at all these things, and I'll give myself everything, and I'll I'll lie to myself and I'll tell myself that I can do it all.
10:05
SPEAKER_01: And the reality is that it's just not not feasible.
10:07
SPEAKER_01: So when I started with my coach, you know, I was following a program strictly written by him, and it kind of worked, but then it kind of didn't.
10:14
SPEAKER_01: There were aspects of it that weren't clicking with me the way I wanted them to.
10:19
SPEAKER_01: So at the start of this year, I kind of went back to what I had done in the past and pulled out the things that had worked and kind of put together a vision and then gave it to him and said, Hey, please use your brain and your expertise and put together a program, you know, with these things in mind.
10:38
SPEAKER_01: And he delivered it, and it's great because it's just balanced everything out, right?
10:44
SPEAKER_01: Like one of the things that I used to do was probably too many hard training days in a row.
10:49
SPEAKER_01: Whereas now Mondays is hard, right?
10:51
SPEAKER_01: I'll do a hard run and I'll do a hard strength session.
10:55
SPEAKER_01: Tuesdays is long, but it's easy.
10:57
SPEAKER_01: So I'll do 90 minutes to two hours on the bike, easy.
11:00
SPEAKER_01: And by easy, I mean like boring, you're not trying to get your heart rate up.
11:05
SPEAKER_01: As soon as you feel like you need to kind of dig in and push, you pull back, you drop the pace, you cruise, and you kind of keep that heart rate zone one, zone two, purely for recovery.
11:18
SPEAKER_01: And then you go Wednesday, right?
11:19
SPEAKER_01: Another harder day, but not as hard as Monday.
11:23
SPEAKER_01: Tuesday is kind of easy, and then Friday is probably my other key session for the week.
11:27
SPEAKER_01: It's more HIROX style, like I'll do some hard running intervals into some specific HIROC style stuff, you know, broken runs with movements in between.
11:36
SPEAKER_01: And then I like to keep my weekends as nice and easy and kind of whatever I want to do.
11:42
SPEAKER_01: I identified that a big problem with training and trying to stick to training is the enjoyment factor.
11:49
SPEAKER_01: If you don't like the program you're doing, you're not gonna do it.
11:52
SPEAKER_01: And you're gonna get sick of it in a couple of weeks.
11:55
SPEAKER_01: And then what's the point?
11:57
SPEAKER_01: You're gonna burn yourself out mentally and physically.
12:00
SPEAKER_01: So I identified that weekends is something that I thresh.
12:03
SPEAKER_01: I enjoy getting there, having all of my hard work done so that I can kind of just hang around and do, I still train on a Saturday.
12:10
SPEAKER_01: I'll do a session and a run.
12:12
SPEAKER_01: Um, that gives me about 90 minutes of work, but it's what I want to do and it's on my terms.
12:18
SPEAKER_01: So, like if I feel like just doing ergs for like an hour and then going for a 30-minute run, I'll do that.
12:24
SPEAKER_01: Or if I want to go do a couple of classes, I'll go do that.
12:28
SPEAKER_01: Um, yeah, I think so.
12:30
SPEAKER_01: To recap, I realize that balance is key.
12:34
SPEAKER_01: You don't actually have to do everything, you pick a few things and you do them really well, and you'll be surprised at how much fitness you actually maintain from or strength you maintain without doing the movements.
12:46
SPEAKER_01: Like I haven't done a deadlift in probably three months, but I guarantee you, because I'm still front squatting heavy, I'm gonna be able to deadlift close to my max weight because I'm still using that kind of system.
13:00
SPEAKER_00: Yeah, that's muscles as well, too.
13:02
SPEAKER_01: Yeah.
13:03
SPEAKER_01: So balance is key, and then also emotional balance too.
13:06
SPEAKER_01: So you need to figure out what's gonna work for you.
13:08
SPEAKER_01: I can give you a program, but if you are annoyed that the hardest session for the week is on a Monday because you want to ease into the week, then every Monday is gonna be a horrible battle for you to get out of bed and do that session, and that's not sustainable.
13:21
SPEAKER_01: You need to put that session somewhere where you're gonna wake up and be like, let's do it.
13:26
SPEAKER_01: Not wake up and think, fuck, I'm gonna snooze because I don't want to race or I don't want to train.
13:32
SPEAKER_00: Tell me more about that.
13:33
SPEAKER_00: So, like, let's say you have a session on Monday, you don't like it on Mondays, right?
13:36
SPEAKER_00: Obviously, there's the no fun, no enjoyment, so you're probably not gonna give your best effort.
13:40
SPEAKER_00: But what other impact does that play into your fitness and getting better?
13:45
SPEAKER_01: Um, like I can't it kind of sets your week off shit too, because you feel like if you don't go out and you don't work well, then you feel like you've started the week poorly and you're missing out and you're like you're you're losing fitness.
13:58
SPEAKER_01: I like to have Monday as my hardest session because I take Mondays as a rest day.
14:02
SPEAKER_01: I wake up and I just hit the week, full steam, get my my hardest session done, and then you know, the rest of the week's kind of like, all right, cool.
14:11
SPEAKER_01: Now I've got tomorrow is an easy day, so I'm excited.
14:14
SPEAKER_01: I get to chill tomorrow, right?
14:15
SPEAKER_01: Harder sessions done, tomorrow's easy, and then Wednesday we're back into it with some you know other stuff.
14:21
SPEAKER_01: So I think doing something at the start of the week that you know you're gonna get up and be excited for really sets your week up to be positive.
14:30
SPEAKER_01: Whereas if you start the week, you know, having a really hard session, but you skip it because you don't want to do it, you're already on the back foot, and it doesn't feel very nice just from a confidence perspective.
14:43
SPEAKER_00: I like that.
14:43
SPEAKER_00: Get the hardest thing done early in the week.
14:45
SPEAKER_00: I I kind of from a mental aspect, I can just chill the rest of the weekend.
14:50
SPEAKER_00: Anthony, you've done 20 of these things right now, and you're constantly competing at pro level.
14:54
SPEAKER_00: Like, what are you HIROX is a very growing sport, but what do you think is some of the biggest mistakes people are making right now jumping into the world of HIROX?
15:02
SPEAKER_01: Uh so in terms of the actual race itself, going out too fast is the biggest mistake ever.
15:09
SPEAKER_01: I raced in Bangkok last weekend.
15:11
SPEAKER_01: Um, and it was actually I did a relay, and it was in the relay race that I saw it happen the most.
15:17
SPEAKER_01: Everyone sprinted on that first run, and I think a lot of people underestimated the first run was actually longer, so it was nearly a mile, it was like 1.5 Ks, as opposed to typically the first one's either a K or less.
15:32
SPEAKER_01: So everyone ran out lightning speed, and then by the time we all got to the ski, the guys next to me were cramping on the ski erg because they just sprinted that first run and they kind of blew themselves up.
15:45
SPEAKER_01: And it doesn't like you don't want to start your race that way.
15:48
SPEAKER_01: There is, I don't know, like anyone who's done ever done like a time trial of some sort, even if it's a a mile effort or a anything, if you start that at a sprint, it's gonna suck for like the majority.
16:03
SPEAKER_01: You're gonna feel great for you know the first 30 seconds.
16:07
SPEAKER_01: You're gonna be like, I'm gonna fly through this, but then for the remaining like four and a half, five, six minutes, it's gonna be horrible.
16:15
SPEAKER_01: That's what happens if you sprint the start of a Hyrule's race.
16:18
SPEAKER_01: You feel good for a lap, and then the rest of the race is gonna be horrible.
16:21
SPEAKER_01: You need to kind of build into that, especially because the sleds are so demanding, they are the heaviest things that uh you are going to touch in the course of that race.
16:33
SPEAKER_01: That is very demanding for your body, not just like heart rate-wise, but just physically.
16:38
SPEAKER_01: It's it's a big, big weight that you've got to move.
16:41
SPEAKER_01: You need to get through that before you go and spike your heart rate because it just sucks.
16:47
SPEAKER_01: I've made that mistake a couple of times, and it's not a fun feeling.
16:51
SPEAKER_01: You just want to quit.
16:53
SPEAKER_00: Yeah, yeah.
16:55
SPEAKER_00: I can only imagine from a similar racing standpoint, your heart rate's at you know, zones or 170, 180, but you still got 40-50 minutes of racing to go.
17:05
SPEAKER_00: Like there's only so much carbs and fueling that's gonna help you at that point.
17:10
SPEAKER_01: Yeah, and there's no reprieve.
17:12
SPEAKER_01: You're not when are you gonna get it back?
17:14
SPEAKER_01: You don't, you have to keep moving.
17:15
SPEAKER_01: That's the whole point of the race.
17:17
SPEAKER_01: So it's just it's not a smart way to kind of go about starting.
17:21
SPEAKER_01: Um from a competition standpoint, and just from an enjoyment perspective, you ruin it.
17:28
SPEAKER_00: Yeah, so manage your time better, start out moderate or easier, let it build.
17:34
SPEAKER_01: Yeah.
17:35
SPEAKER_01: Um and then from a training perspective, I see I think a lot of people just do too much.
17:40
SPEAKER_01: Whether it's too much running, well, it's it tends to either be too much running or not enough running.
17:46
SPEAKER_01: Um, but overall, people tend to just do too much.
17:50
SPEAKER_01: They see all these pro athletes posting uh 20-hour training weeks and stuff like that and try to match it.
17:56
SPEAKER_01: But what they don't realize is a lot of these pro athletes don't actually work.
18:00
SPEAKER_01: Um, they may not have families as well.
18:04
SPEAKER_01: And family stress, work stress, life stress still counts when it when you're looking at the scales of adaptation, right?
18:14
SPEAKER_01: And training stress, they count.
18:16
SPEAKER_01: You can't just ignore it.
18:18
SPEAKER_01: I've tried ignoring it, it doesn't work.
18:20
SPEAKER_01: You have to take your training, your life stress and your whatever stress and add it to your training stress.
18:25
SPEAKER_01: And if you can handle both of those together, you're good.
18:29
SPEAKER_01: If that's too much, then you've got to cut one back somehow.
18:32
SPEAKER_01: It might mean sacrificing things in your life for a stage so you can build for a race.
18:37
SPEAKER_01: If you have a race that's really important, maybe eight weeks, you focus purely on the training and you kind of cut back on things in life so you can manage that.
18:45
SPEAKER_01: Or it might be the other way around.
18:46
SPEAKER_01: You know, life's really stressful, cut back on your training for a bit.
18:49
SPEAKER_01: I promise you, if you cut back on your training slightly, you're gonna manage a better level of fitness come the end of that phase than you would if you tried to keep them both up here.
19:00
SPEAKER_01: Because what will happen if you try and manage both at a higher level?
19:04
SPEAKER_01: Injured, burnt out, sick, feel horrible, and then you end up not wanting to train or do high rocks because you're like you resent it, feels crap.
19:14
SPEAKER_00: Yeah, it almost gives you like a trauma experience, like you associate it to this negative pain, and then boom, you you done, you stop.
19:20
SPEAKER_00: Yep, correct.
19:22
SPEAKER_00: From uh I want to touch on that because obviously you you've done a lot of them, but I know you coach as well.
19:27
SPEAKER_00: Like, I want to ask you about threshold training.
19:29
SPEAKER_00: Like, I see it's a lot of the rave in the pros right now, like run, run, run, do threshold training, and obviously, because it's 1k in between each you know, station, if you will.
19:37
SPEAKER_00: Like, what's your thoughts on it?
19:39
SPEAKER_00: Benefit, we're doing it too much, should we cut back, do more?
19:44
SPEAKER_01: Um, I think there needs to obviously be a balance with it, and it depends on the athlete as well.
19:50
SPEAKER_01: Um, I think threshold training is really important for higher ops, and I think it is the type of training you need to do from my personal training and what I do and what I kind of give my athletes.
20:00
SPEAKER_01: I'll go Monday as the key threshold day, like in terms of running.
20:03
SPEAKER_01: So it will be eight to twelve minute efforts at threshold, and by threshold I mean like eighty to eighty-five percent.
20:11
SPEAKER_01: You should finish effort.
20:12
SPEAKER_01: Like today, I had 12-minute efforts with a three-minute complete rest in between.
20:17
SPEAKER_01: After a minute, I'm recovered.
20:19
SPEAKER_01: Right?
20:20
SPEAKER_01: Like, threshold isn't a max effort, it's like you hit that pace that's kind of comfortable, a relaxed push gets hard towards the end of the effort, you stop, you rest for a little bit, and you're like, Oh, I'm good to go.
20:31
SPEAKER_01: That's threshold, not like VO2.
20:34
SPEAKER_01: If you're going, if you find that a three-minute rest or a two-minute rest isn't long enough, then you're pushing too hard.
20:40
SPEAKER_01: You need to pull your pace back.
20:42
SPEAKER_01: Because the purpose of threshold training and the reason it's so big in HIROX is because we're training so many different areas, by doing threshold training, it just allows you to kind of adapt better because the impact of it isn't as high.
20:57
SPEAKER_01: Whereas if we were going out and doing a lot of VO2 stuff, really, really hard, hard, hard running sessions, the damage that those sessions cause take longer to recover from.
21:08
SPEAKER_01: So, like if you've got a session tomorrow, or for example, a strength session in the afternoon, if you hit a hard run session that's like max effort in the morning, you're not going to be able to do anything in the afternoon because you will have you would have burnt yourself out.
21:20
SPEAKER_01: So doing thresholds just allows you to recover a bit better.
21:23
SPEAKER_01: And it's the race.
21:25
SPEAKER_01: Hier arcs is like a 50 to you know 90 minutes, even two hours of threshold.
21:32
SPEAKER_01: Most people will sit around or just above that threshold heart rate for the duration.
21:37
SPEAKER_01: So getting your body used to doing that is, I guess, the key, right?
21:42
SPEAKER_01: And then another layer to that is I'm not sure if you're familiar with this, but every high ROX race, you run eight point seven kilometers.
21:51
SPEAKER_01: That includes the rock zone.
21:53
SPEAKER_01: So that's how they kind of base it.
21:55
SPEAKER_01: Some races, you know, the runs are a different length and the rock zone might be a different length, but overall.
22:00
SPEAKER_01: It's 8.7 kilometers.
22:02
SPEAKER_01: So realistically, if you look at that from the race, you only need to be able to run 8.7 or 9 kilometers at threshold.
22:11
SPEAKER_01: The remainder of that time can be made up with other elements.
22:16
SPEAKER_01: So if I've got someone who's struggling to run bigger distances because feeling the impact of it, I may you make up the remaining time with erg work, like airbunny back, row, ski.
22:29
SPEAKER_01: You're still getting used to keeping your heart rate at that threshold for it might be 90 minutes for some people, even two hours.
22:36
SPEAKER_01: But the impact isn't going to be the same as trying to get two hours worth of running in because that'll destroy some people.
22:46
SPEAKER_00: On that, you mentioned also as well, like people run too much.
22:48
SPEAKER_00: I'm curious, like, what are you seeing in the run too much um difference?
22:52
SPEAKER_00: Obviously, you're doing threshold, but maybe they're adding too many long runs.
22:55
SPEAKER_00: Like, what are you seeing in the run too much and where should they focus instead?
22:59
SPEAKER_01: So I have made this mistake too.
23:02
SPEAKER_01: I was trying to run like 70 kilometers uh a week, and that was thresholds and easy.
23:07
SPEAKER_01: So what I would do is a hard run on Monday, easy run Tuesday, medium on a Wednesday, easy run Thursday, and that's like I couldn't handle that.
23:16
SPEAKER_01: My body kept breaking down, and I couldn't understand why.
23:19
SPEAKER_01: Like I would start, I would deload and then start a training block feeling good, and I'd progressively get worse.
23:25
SPEAKER_01: And I couldn't figure out what was going on, and it kind of took me reflecting on what I'd done in the past, which is where I decided to drop completely drop long runs and I keep one easy run in.
23:38
SPEAKER_01: Um, and the rest of the stuff I make up with on the bike because the bike for me, I like riding.
23:44
SPEAKER_01: It was kind of summer as well.
23:47
SPEAKER_01: And I can go for two hours and I finish and I feel better than when I started.
23:51
SPEAKER_01: Whereas if I was to go for a two-hour zone two run, I would be so beat up that I wouldn't be able to train for like I wouldn't be able to run at least for two days.
24:00
SPEAKER_01: So I think for a lot of people, just especially people getting into this, they're trying to do too much, they'll either do too much running straight away and they'll end up with stress fractures.
24:10
SPEAKER_01: Like you, I don't know if you're you've noticed this as well, but there are a lot of stress fractures in hips and like I guess hips mostly, is what I've seen coming out, because people are just doing too much running and their bodies can't handle it, and they're pushing through pain that they shouldn't be pushing through, thinking that they need to hit specific run kind of targets for the week.
24:33
SPEAKER_01: But for high rocks, you don't necessarily need to run 60-70k's a week.
24:38
SPEAKER_01: Like I think you could get away with doing 20, maybe 30, even like 15ks if you really wanted to, you could probably get away with that.
24:47
SPEAKER_01: And the way you would manage that is just offload some of the running to, you know, if you want to do thresholds without running, jump on the airbike.
24:54
SPEAKER_01: There's nothing better than that.
24:55
SPEAKER_01: That gets your heart rate up, and then you finish, and it might be hard, but you're not gonna have any of the the damage uh in terms of missing around the joints.
25:05
SPEAKER_01: Correct, yeah.
25:08
SPEAKER_00: No, I love that.
25:09
SPEAKER_00: And I also saw that yeah, you switched, I think, for a recent race to more biking than running um made total sense.
25:15
SPEAKER_00: Like you're like, I can go on a two-hour bike ride and feel just fine.
25:18
SPEAKER_00: Two-hour long run.
25:19
SPEAKER_00: I gotta take a nap, a lot of food.
25:22
SPEAKER_00: Yeah, correct.
25:23
SPEAKER_00: Yep, yep, yep.
25:24
SPEAKER_00: It's a lot, but that's that's really cool.
25:26
SPEAKER_00: Um, at the pro level, what's the difference at the pro level?
25:30
SPEAKER_00: What's the difference of even just a race at a pro level, other than the times, of course?
25:34
SPEAKER_01: Um honestly, it's just it's a lot heavier, and you've got to prepare for that factor.
25:39
SPEAKER_01: Like, I think the biggest thing people struggle with is probably the wall balls because it's it's at the end of the race.
25:46
SPEAKER_01: And for men, it's nine kilos as opposed to six, which is like significant.
25:51
SPEAKER_01: It it hurts a lot more.
25:52
SPEAKER_01: Um, I've I've actually never done a solo open race.
25:57
SPEAKER_01: I've only the only time I've touched the open weights is in a relay or doing mixed doubles, and the wall ball compared to the the pro men's is like it it feels it's night and day, it's so much nicer.
26:09
SPEAKER_01: Yeah.
26:10
SPEAKER_01: A six kilo ball.
26:11
SPEAKER_01: Um so the biggest factor is probably the weights, and a lot of people it's a sled push, right?
26:17
SPEAKER_01: Uh it's it's hard, and it honestly it's hard for me to like I've I've found that it's the the the turf since they've upgraded it, it is harder, and it seems to be like you can train as heavy as you kind of want in training, but you're gonna get to that sled and it's gonna feel hard.
26:37
SPEAKER_01: So I think obviously training as heavy as you kind of can and building that strength, but also preparing mentally for it to feel heavy and then kind of being able to manage that on the day, like being able to talk to yourself and be like, it's okay, just move, you know, be patient with this, try not to rush through it, you know, try not to pick up time, just focus on getting through it controlled and nice and calm, then run afterwards, right?
27:06
SPEAKER_01: Whereas if you get there, you panic, you try and rush it, you're just gonna burn yourself out, and it's gonna feel way worse for the next station, which is the sled pool, which is also kind of heavy.
27:16
SPEAKER_01: So I think weights is the biggest factor, and then obviously technique in terms of the sled pool as well comes into it because I for for male, I've I'm not sure I'm not familiar familiar with like the female side of things.
27:30
SPEAKER_01: Maybe it's the same, but I know particularly for males, the open sled pool, you can kind of just muscle your way through it.
27:37
SPEAKER_01: But if you're not familiar with the heavy, heavy kind of sled pool, if your technique isn't right, you'll end up slipping over, or you just won't be able to get purchase on it.
27:46
SPEAKER_01: So I think paying a little more attention to the technique side of things when you do go to the pro weights is important.
27:53
SPEAKER_01: Um, but aside from that, it's not as scary as people make it out to be, to be honest.
28:00
SPEAKER_01: It's just heavier weights.
28:04
SPEAKER_01: I think labeling it pro kind of scares a lot of people off, but like you might go a bit slower than you would in the open.
28:09
SPEAKER_01: No one's gonna judge you.
28:10
SPEAKER_01: Who cares?
28:11
SPEAKER_01: It's a good challenge, you know.
28:13
SPEAKER_01: Worst case scenario, you get out there and it doesn't move and you think, uh oh, shit, that's you know, lesson learned.
28:20
SPEAKER_00: Yeah, I'll pivot for the next one.
28:22
SPEAKER_01: Yeah.
28:24
SPEAKER_00: Anthony, what have you learned from like some of the podiums?
28:27
SPEAKER_00: Like, what was the difference between just finishing and a podium for you?
28:31
SPEAKER_01: Uh honestly, the biggest difference is who you end up racing against um for a lot of a lot of cases.
28:38
SPEAKER_01: Like, if for example, you look at the I raced in Bangkok, and then there was a race in Beijing on the same weekend.
28:45
SPEAKER_01: Um the competition standard was like was different.
28:49
SPEAKER_01: The guys in Beijing were still very fast, but there just weren't as many of them.
28:53
SPEAKER_01: Whereas Bangkok, it seemed like kind of everyone was there.
28:56
SPEAKER_01: So the biggest factor for a lot of people is going to be who's actually at that race, and then what age group they're in, I suppose, when it comes to podiums.
29:06
SPEAKER_01: Um and just being able to run.
29:10
SPEAKER_01: Being able to run is a big decider.
29:12
SPEAKER_01: If you if you if you lack the ability to kind of run reasonably quick in combination with the movements and stuff, yeah, you'll find that it's just it's so hard.
29:22
SPEAKER_01: You can only make up so much time on the movements when like if you look at the race, you've got eight different stations, you've also got eight runs, which is the majority.
29:34
SPEAKER_01: If you get better at if you get 10 seconds better at your run pace, you just picked up 80 seconds.
29:39
SPEAKER_01: Whereas for you to pick up 80 seconds on a sled or a ski, it's it's so much harder if you're already kind of proficient at that stuff.
29:50
SPEAKER_00: Where do uh like some of these pros I see they run, you know, they got a station, they're lifting heavy, obviously because they're already strong.
29:56
SPEAKER_00: But how what does it take to be able to run through these stations and still do like three and a half Ks per kilometer?
30:02
SPEAKER_00: Uh you know, like that's fast, even if you weren't doing heroics like, but they're also huge.
30:09
SPEAKER_01: Yeah, it's like I think from kind of looking at it and uh not quite at that level, I think their thresholds are there, if that makes sense.
30:21
SPEAKER_01: So if you looked, if you were to look at their running, they're gonna go out and they're gonna be able to run like if they're running 330s in a race, they'll be able to run 310, 320 comfortably for like 8 to 12 minutes, maybe even longer.
30:36
SPEAKER_01: So they've got that capacity there, and then there's the layer of they're proficient in the movements and they've trained to, I guess, be able to move through the movements without tipping themselves over the edge.
30:48
SPEAKER_01: So I think when you watch these pros, particularly the Elite 15, you've got to realize that for this, for them, this race is at the same level as your race, right?
30:59
SPEAKER_01: You might go out there, it might take you, you know, hour 45.
31:02
SPEAKER_01: It's really hard.
31:04
SPEAKER_01: Their race is gonna be the same feeling.
31:07
SPEAKER_01: They're just a little quicker than you, right?
31:10
SPEAKER_01: They're kind of doing the same thing, just a little bit faster across their runs and they're faster in the movements and all that kind of stuff.
31:16
SPEAKER_00: Anthony, so I from following your journey, I saw there was a couple of times where like things didn't go to go to plan.
31:20
SPEAKER_00: Like, what did that teach you?
31:21
SPEAKER_00: What how do you deal with those things when they don't go to plan?
31:23
SPEAKER_01: And like honestly, at the start the first times, it it sucks.
31:30
SPEAKER_01: The weather's gonna suck in the moment it hurts.
31:33
SPEAKER_01: Like when you get to a race, I've had it happen a couple of times, and you realize the race isn't going the way you want it to go, and it like rattles you.
31:41
SPEAKER_01: Um, especially when it's hard, like there's nothing worse than you're working as hard as you can and you realize that the thing that you're trying to chase is slipping away, and that you're probably not gonna get it.
31:54
SPEAKER_01: Like the amount of times I've had I even happened in Bangkok.
31:58
SPEAKER_01: I realized that my the time I was kind of hoping for was slipping away, and I was racing as hard as I could, and I was like, I'm not gonna get it.
32:06
SPEAKER_01: And then there's that thought of like, well, you could just stop, but then you know, the overriding thought is if I fit if I don't finish this race and I get two weeks down the track, I'll look back and I'll be like, why didn't you just finish it?
32:19
SPEAKER_01: Why why don't you just keep going?
32:21
SPEAKER_01: So you you keep kind of pushing and you keep keep getting to the end purely because you know that like as much as everything hurts, you've got to look at what you're gonna be proud of at the end of the day.
32:33
SPEAKER_01: Yeah.
32:33
SPEAKER_01: And you kind of, I guess the more times you go through not hitting your goals or not achieving the things you kind of go for, you realize that it's not really the time or the goal isn't the most important thing.
32:46
SPEAKER_01: It's how you feel about your effort towards it.
32:48
SPEAKER_01: Like your effort is the important thing.
32:51
SPEAKER_01: If you give up while chasing it, you're gonna feel horrible.
32:56
SPEAKER_01: You're gonna feel so much worse than if you just kept pushing and fell, you know.
33:00
SPEAKER_01: Even if you fell five minutes short, you're gonna feel so much better because you just push to the end.
33:07
SPEAKER_01: You figure out things.
33:08
SPEAKER_01: Like my Bangkok race, I realized that my running's really strong at the moment.
33:13
SPEAKER_01: I'm I'm quick, but I've done a lot of my running on a treadmill.
33:18
SPEAKER_01: That is different to running in the real world on a track.
33:21
SPEAKER_01: And I found that my legs just didn't have the condition towards the back end of the race.
33:25
SPEAKER_01: So it started really good, but towards the end of the race, my legs started kind of blowing up when I'm in areas that I'm not used to them blowing up.
33:34
SPEAKER_01: So my my lesson from there is maybe one of my runs should be outside and the rest can be on a treadmill.
33:40
SPEAKER_01: That way I'm building that condition or keeping that condition there.
33:43
SPEAKER_01: What offer do you uh pick up in Bangkok?
33:46
SPEAKER_01: Um my I tried a few different sled push pull technique, which was good.
33:52
SPEAKER_01: Uh I tried not putting the road down on the pull, and it just allows me to kind of get in a bit faster.
33:57
SPEAKER_01: And then the sled push, this might be useful for some people.
34:00
SPEAKER_01: With the new turf, you've got to keep the sled dead flat.
34:03
SPEAKER_01: If you tilt it up, it it you're making your life so much worse because it you're pushing it essentially into it, and then it kind of bunches up and it's way harder.
34:12
SPEAKER_01: So trying to keep it flat is great.
34:15
SPEAKER_01: And one thing I noticed is being taller, I have to try and force myself a bit lower so I can push more flat as opposed to down.
34:25
SPEAKER_01: I changed that and that works massively.
34:27
SPEAKER_01: And the last thing was walls.
34:29
SPEAKER_01: I was hurting when I got into the wall balls, but I'm used to doing like a big set of 60 to 75 or even 100.
34:37
SPEAKER_01: Um, and I broke it like 40, and then I was like, I'll try to do smaller, faster sets.
34:43
SPEAKER_01: I don't, I'm not a fan of that.
34:45
SPEAKER_01: It's so much harder mentally.
34:47
SPEAKER_01: I think if you can do a big set like mentally and get yourself over the halfway mark, it's way better than you know, pulling up short.
34:58
SPEAKER_00: Do you feel like being taller helps you or or makes it harder for you?
35:02
SPEAKER_00: Because you're a tall guy, you're a heavier guy, you know.
35:04
SPEAKER_00: You would think, hey, there's so much mass to be able to do at least the strength portion, but maybe on the running, depending on what side of the coin you're on, long stride, maybe not too much weight.
35:14
SPEAKER_01: Like I think it does and it doesn't.
35:17
SPEAKER_01: Uh burpees are definitely harder, and I've noticed like cycle speed on the lunges is slower because I've got longer legs and I have further travel.
35:27
SPEAKER_01: Like, it's just you can take two people that are really fit and really strong.
35:32
SPEAKER_01: If they're moving at the exact same speed, the person you know who's a bit shorter is gonna be able to cycle through it a bit faster.
35:39
SPEAKER_01: It's just maths, right?
35:41
SPEAKER_01: Same therapies.
35:42
SPEAKER_01: I've got further travel, it's harder.
35:44
SPEAKER_01: Every kind of movement I am expending far more energy.
35:48
SPEAKER_01: But then we go to the ergs, and for me, I can comfortably hold like a 150 pace, and that is like recovery, right?
35:57
SPEAKER_01: That's not very hard, so I can pick up time on those where the the the lighter smaller guys may not be able to.
36:05
SPEAKER_01: So I think Hyrux is beautiful in that respect, right?
36:10
SPEAKER_01: It does into both parts.
36:12
SPEAKER_01: I'm lucky that I can run.
36:14
SPEAKER_01: If I couldn't run, it'd be a different story, but I've done run training.
36:17
SPEAKER_01: You know, I can run not bad for a taller guy, so that helps me massively.
36:22
SPEAKER_01: Um and it means that it's kind of more of an even race, right?
36:26
SPEAKER_01: I think everyone has their strengths and their weaknesses.
36:29
SPEAKER_01: It's the same with high rocks.
36:32
SPEAKER_00: Yeah.
36:33
SPEAKER_00: Yep, gotta find those.
36:38
SPEAKER_00: In theory, hybrid sounds amazing, right?
36:40
SPEAKER_00: You know, you strength train, you're fast, you run.
36:43
SPEAKER_00: Um, but where does it go wrong for most people, in your opinion?
36:45
SPEAKER_00: You know, someone who coaches many and has helped even many do higher rocks, do marathons.
36:51
SPEAKER_00: Again, doing too much.
36:52
SPEAKER_01: People think hybrid means do everything, but doing everything isn't smart and it doesn't get you the results you want quickly.
37:00
SPEAKER_01: It gets you, you kind of just regress, right?
37:03
SPEAKER_01: Or you stall because you're doing too many different things.
37:06
SPEAKER_01: You've got to pick a couple of things to try and get your body to adapt to at a time.
37:10
SPEAKER_01: Uh otherwise you just confuse it and you end up going nowhere, which is like I've made this mistake a lot in my life, and I look back and I think far out, I wonder where I would have been had I not wasted five years just doing all this random shit.
37:24
SPEAKER_01: Whereas if I had to gone back and periodized my training and picked, all right, for this 8 to 12 week block, I'm gonna get strong, and then for this next block, I'm gonna try and maintain my strength and I'm gonna get fast.
37:36
SPEAKER_01: Because realistically, you only need one session.
37:39
SPEAKER_01: If you want to maintain your strength, you can go in and you hit your primary strength movements, you do one set of three reps at like I think it's 80% or 85% a week, and you will maintain your strength.
37:52
SPEAKER_01: You don't need more than that.
37:54
SPEAKER_01: You could even do it once every two weeks, and you're gonna maintain that strength output.
37:59
SPEAKER_01: So if you're doing strength sessions as well as trying to get fast and then trying to get better at you know, erg thresholds or something, you you kind of there's no point doing all those that strength training.
38:12
SPEAKER_01: You're better off just you know, one session every two weeks or one session a week where you kind of hit those weights and then focusing your energy elsewhere so you can get better.
38:22
SPEAKER_01: So I think a true hybrid program is balanced and periodized so that you kind of bring certain things up and then maintain while bringing the other things up, kind of like triathlon.
38:34
SPEAKER_01: You can't get better at the swim, bike, and the run at the same time.
38:37
SPEAKER_01: You've got to pick things to push while the other things kind of stay steady.
38:42
SPEAKER_00: That is a phenomenal tip, even I'm gonna take for myself.
38:48
SPEAKER_00: Um I'm kind of going through it right now, but I luckily, you know, through trial and error, I was able to learn this time and just focus on one.
38:55
SPEAKER_00: Like personally, I'm focusing on speed.
38:56
SPEAKER_00: Where I in the past, like you kind of hinted at we would try to do too many things, and it's just like something breaks always, or or you just don't have the energy.
39:04
SPEAKER_00: But that is a great tip, of course.
39:06
SPEAKER_01: It's so easy to do though, because like I get it, I've been there, it's exciting, and you want to do everything, it's the best, which is why if like between training blocks, I try and just kind of have fun with my training, and I'll do all these random things because it's fun doing everything, like you get to touch all this stuff, but like you gotta kind of find a time and a place to do it so that it kind of can work for you.
39:30
SPEAKER_01: Whereas doing everything all the time, yeah, you end up going backwards.
39:35
SPEAKER_00: Essentially, for for everyone listening, I just kind of want to touch on that a little more.
39:39
SPEAKER_00: Would you say, like, during uh let's say non-key race, right now you got you know a few months of time, you basically are prioritizing, you know what?
39:46
SPEAKER_00: I need strength in the muscles right now, that's gonna be my focus, and then I'll I'll touch on running, but not as much.
39:51
SPEAKER_00: And then, okay, I need running, you just swap.
39:54
SPEAKER_00: Okay, I need running to get a lot faster.
39:56
SPEAKER_00: I'm focusing on running and I'm focusing on this, and obviously there's other things, the ERG, the sled pulls, etc.
40:01
SPEAKER_00: etc.
40:02
SPEAKER_01: Yep.
40:03
SPEAKER_01: So if I was you know off the back of a race, I would firstly look at what I'm enjoying with my training.
40:08
SPEAKER_01: Yep, and I would try and keep that in.
40:10
SPEAKER_01: Um, and then I would keep one key threshold run in there a week to try and maintain.
40:15
SPEAKER_01: I would try and make it longer, as in like longer efforts, so those eight to twelve minutes, and just keep that in there for maintenance.
40:22
SPEAKER_01: Um, and then I would do a bit of strength work, maybe do a bit of like bodybuilding style stuff.
40:29
SPEAKER_01: I like to do tempos in the off-season because or like in that downtime because tempos don't really hit you as hard as maximal load lifts, but you're still that same muscle recruitment.
40:43
SPEAKER_01: Uh so you don't have to lift as heavy, but you're still getting that muscle recruitment.
40:46
SPEAKER_01: They hurt they hurt, but they're they're kind of nice and from that durability aspect.
40:51
SPEAKER_01: And I think one thing I've learned I had like a stress reaction in my hip towards the middle of last year.
40:56
SPEAKER_01: Um, make sure you do your your prehab and your rehab stuff.
40:59
SPEAKER_01: So if you're taking time off, prioritize the activation, the little muscles in your glutes, your calves, your shins.
41:05
SPEAKER_01: Try and just even if you do them as a warm-up to your strength session or your run session, it's fantastic.
41:12
SPEAKER_01: Just get them in.
41:13
SPEAKER_01: There might be three sets of 10 reps of some stuff.
41:16
SPEAKER_01: That way you're getting that stuff in and you're making sure you're not going to get injured when you do start to really ramp up the training.
41:25
SPEAKER_00: Perfect.
41:26
SPEAKER_00: Okay.
41:26
SPEAKER_00: Anthony, what you've done 20 plus now.
41:29
SPEAKER_00: You just came off of Bangkok.
41:31
SPEAKER_00: What are you chasing in high rocks right now?
41:33
SPEAKER_00: More world championships?
41:34
SPEAKER_00: Are you thinking of going into the singles, uh pivoting somewhere else?
41:39
SPEAKER_01: Um, so I've actually got the Brisbane APAC regional race in two weeks.
41:45
SPEAKER_01: Um, so that's like the Elite 15 regional qualifier for Australia or Asia Pacific.
41:51
SPEAKER_01: Um, I'm doing that solo and doubles, so that's probably the focus for the near future.
41:56
SPEAKER_01: And then beyond that is world champs in Stockholm.
41:59
SPEAKER_01: So I'm going to do solos and doubles over there, which is cool.
42:04
SPEAKER_00: Wow, okay.
42:05
SPEAKER_00: Two back to back.
42:06
SPEAKER_00: I'm just picturing.
42:08
SPEAKER_01: Yeah.
42:09
SPEAKER_01: How do you manage that?
42:10
SPEAKER_01: If you do solos, if you do solos first, that's all right.
42:14
SPEAKER_01: Because doubles, you kind of split it up.
42:16
SPEAKER_01: But going from a doubles, which is much faster and like honestly a little bit underwhelming when it comes to movements like the wall balls and the lunges, because you you don't do as many.
42:27
SPEAKER_01: If you do that first, and then you go into you get to the end of your race and you got to do a hundred wall balls instead of 50, you're like, far out, this sucks.
42:35
SPEAKER_01: So thankfully, I'm doing the solos first, and then doubles is the next day for both occasions, which is alright.
42:43
SPEAKER_00: Okay, I'm gonna take that into note for a couple fall ones I'm looking at.
42:47
SPEAKER_00: They just added the new uh like fall season that I'm waiting on tickets on, so I'll I'll take that into account.
42:52
SPEAKER_00: Yeah, Anthony.
42:55
SPEAKER_00: Someone jumping into high rocks now and they're thinking about jumping, or if they've done a few and want to show some progress.
43:00
SPEAKER_00: What's one piece of advice you give them like to work on either movement or mental in your opinion?
43:06
SPEAKER_01: Uh I'd tell firstly, patience is key with this stuff.
43:10
SPEAKER_01: Just be patient, stick to the program, and trust yourself and trust trust the science behind it.
43:16
SPEAKER_01: I think a lot of like I know I was when I started, I was kind of you could say arrogant, um, thinking that like science, yeah, great, but also I'm better than the science.
43:27
SPEAKER_01: So I'll be fine, but you're not.
43:29
SPEAKER_01: No one is.
43:30
SPEAKER_01: The science is there for a reason.
43:32
SPEAKER_01: Uh people have studied this, they know it's lit, like it's written.
43:37
SPEAKER_01: You know, some people might be outliers, but the majority of us aren't going to be outliers.
43:42
SPEAKER_01: So just try and stick to a program, be patient with it, don't try and rush to get progress.
43:49
SPEAKER_01: Kind of do the work and let progress get to you.
43:52
SPEAKER_01: If you rush to try and chase progress, that's when you get injured.
43:55
SPEAKER_01: That's when things don't go well and it sucks.
43:59
SPEAKER_01: And another element of it is just I guess try and drop the ego when it comes to your training and stuff.
44:05
SPEAKER_01: Try and avoid, like not avoid, but just don't let other people's training and stuff impact what you're doing for you.
44:13
SPEAKER_01: Because everyone's gonna be doing different stuff, everyone's gonna need different things.
44:17
SPEAKER_01: And if you try and if you get worried about what this person's doing and let their training and their racing impact what you're doing, then you're probably gonna end up worse than where you would have gotten if you had just focused on what you were doing.
44:31
SPEAKER_00: Oof, love that.
44:33
SPEAKER_00: Everyone, uh, like Anthony said, focus on what you're doing, take your time with it.
44:38
SPEAKER_00: Anthony, I appreciate you for coming on.
44:40
SPEAKER_00: Everyone, this has been the People Run podcast.
44:41
SPEAKER_00: Thank you, Anthony, for sharing so much, man.
44:43
SPEAKER_00: Thank you.
44:44
SPEAKER_00: All good, thanks, dude.