Latest / The MindSets Podcast / How Athletes Deliver Under Pressure - Episode 57

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How Athletes Deliver Under Pressure - Episode 57 · The MindSets Podcast

• 0:05
  Hello and welcome back to another episode of the Mindsets
• 0:08
  Podcast. It's me, your host Angus Cook,
• 0:11
  and I am once again joined by the lovely Charles who is in a
• 0:15
  grumpy mood today. I'm I'm struggling more than
• 0:18
  normal with the spinning of the chair.
• 0:20
  Yes. So for those of you that haven't
• 0:22
  seen, we're on bar stools and they do somewhat have a mind of
• 0:24
  their own. So if you hear any like random
• 0:26
  creeping, it's just one of us has spun too far one way and
• 0:29
  we're just trying to come back to the conversation.
• 0:31
  Discreetly trying to pull myself around.
• 0:34
  Well, some of you might be able to hear it.
• 0:37
  My voice has gone a bit weird coming out the back of a very
• 0:39
  busy few weeks. Sure, bit of an illness, so
• 0:41
  please don't hate hate me too much for that.
• 0:43
  I'm sorry if you're going to have to withstand this for an
• 0:46
  hour. I reckon some people might like
• 0:47
  it. Whoever those people are, please
• 0:50
  don't reveal yourselves. But we're back and we're going
• 0:54
  to do what we normally do. We just start with some
• 0:57
  interesting facts. You can kick us off.
• 1:00
  I don't actually have a fact. I've kind of blindsided you on
• 1:02
  this one. So I've got a story to tell.
• 1:06
  So we've got to rewind. For those of you who are regular
• 1:09
  listeners of the podcast with other guests, Angus will ask
• 1:13
  them to do a bit of a show and tell.
• 1:15
  So I asked Angus ages ago if we could do a show and tell and we
• 1:18
  haven't quite yet introduced it, right.
• 1:21
  So this might be the the introductory of a show and tell.
• 1:23
  So if you listen back to the last episode you did with
• 1:26
  Johnny, I think he bought his passport he did, which was
• 1:29
  really cool. So I don't actually have a show
• 1:32
  and tell. What I have brought you is a
• 1:34
  gift. All right.
• 1:35
  So Angus doesn't know yet, but I've brought Angus a gift from
• 1:39
  our kind friends at RAD Global. Shout out Ellen.
• 1:43
  I thought it was time that Angus hung up his Jordan 1 lows, you
• 1:47
  know, so he's a big fan of training and so we've got him a
• 1:50
  pair of V twos. So yeah, if you from behind the
• 1:53
  camera, so those of you watching on YouTube, you'll see Angus has
• 1:57
  now. This is amazing.
• 1:59
  He's the owner of a brand new pair of training shoes.
• 2:01
  I'm not going to pretend that this is going to be a segment of
• 2:03
  every show because otherwise we'd be more quickly daily.
• 2:06
  I'm waiting. For a new gift.
• 2:07
  So I've also put that Rocks T-shirt in there as well and
• 2:12
  that's that's the one you're going to have to iron.
• 2:14
  Thank you very much. Oh, this is the London 1.
• 2:17
  The London They Are Original T-shirt.
• 2:18
  So for those that don't know, rocks have specific race
• 2:22
  designs, so this was the very first one I believe.
• 2:25
  Yeah, it was, yeah. So we've got a bit of a London
• 2:27
  layout, which Hugh, who's behind the camera I believe did the
• 2:30
  artwork for, which has got a nice in built London Eye on a
• 2:34
  rowing machine and a bit of like a high rocks course layout,
• 2:37
  which I'm a massive fan of the trademark removed before racing.
• 2:43
  Absolutely done of that. Thank you very much.
• 2:44
  Yeah, of course, but. These shoes.
• 2:46
  So there's a bit of a story, as you said, with training shoes.
• 2:50
  When I started doing all of this, I don't think I've
• 2:52
  mentioned this on the forecast. When I started getting into like
• 2:54
  Hierarchs training and you and I very first met, yeah, I didn't
• 2:59
  have really a pair of shoes to do all of that in.
• 3:02
  So I had my pair of Hooker Clifton Nines which were very
• 3:06
  comfortable for running in, but on, you know.
• 3:08
  Don't get me started and. Then I thought, you know what,
• 3:12
  I'm getting into this thing everyone online talks about, you
• 3:16
  know, not not CrossFit, but functional training and mech
• 3:20
  cons. So it's like mech cons.
• 3:22
  So I got mech cons for Christmas for my mum and I was delighted
• 3:25
  about it and I'm turning up to my first session and there being
• 3:28
  500 meters of running in it and I basically got instant shin
• 3:31
  splint. I don't like.
• 3:32
  Flippers. Yeah.
• 3:33
  And. And do you know what I loved
• 3:34
  about it is you didn't know me well enough at the time.
• 3:36
  And I remember telling you, I've bought metcons and you went shut
• 3:39
  up. And you, like, looked really
• 3:40
  exciting. And I was like, yeah.
• 3:42
  And I know now that it was the response where it was like, too
• 3:45
  polite to say anything. Yeah.
• 3:47
  Can you? Yeah, they're a great, great
• 3:49
  training shoe. But yeah, so these Rads latest
• 3:53
  training shoe, the V2 which all all white.
• 3:57
  All white which? I think they're called tofu.
• 3:59
  The colour is tofu. This isn't going to be a shoe
• 4:02
  podcast, as much as I'd like it to be.
• 4:03
  Do you know what? Someone messaged me the other
• 4:06
  day asking for race shoe recommendations and I pretty
• 4:09
  much sent them a blog post. So do you want to talk about
• 4:12
  shoes we can talk about? Shoes in a race shoe episode.
• 4:14
  I mean, we've already discussed the nylon.
• 4:15
  Factor there. Oh yeah.
• 4:16
  But thank, thank you very much. This is very well needed.
• 4:20
  And as you said, I've been training way too much in Jordan
• 4:22
  ones which can now be retired. The my slight concern is the
• 4:26
  white because also what those of you will be able to see on
• 4:30
  YouTube, quite embarrassingly is your last shoe recommendation.
• 4:33
  I followed and I bought the Saucony Hurricane 20 fives for
• 4:36
  my easy runs and they're so comfortable.
• 4:39
  I've ended up virtually living in them.
• 4:41
  And when I was in Barcelona, I don't know what happened, but
• 4:44
  they've got. Ring all the time.
• 4:46
  Yeah, actually did. You'd think going to Spain, it
• 4:48
  would be quite nice. Yeah, but no, it did rain all
• 4:50
  the time. They got pretty muddy and me
• 4:53
  living in them didn't help. They actually already need to go
• 4:55
  in the washing machine. They're not even a month old.
• 4:56
  But a great shoe as well. But yeah, thoroughly recommend
• 4:59
  if anyone's struggling with good comfy shoes, they haven't stuck
• 5:03
  any hurricanes. They're definitely worth a
• 5:05
  shout, so thank you very much. You're well.
• 5:07
  Now I feel like an absolute prick because I'm not going to
• 5:09
  return the favour. I'm actually going to do quite
• 5:11
  the opposite. I'm going to do Charles's worst
• 5:13
  nightmare. I'm going to ask him basically a
• 5:14
  quiz question for my fun fact. I actually stole this.
• 5:20
  I'm borrowing this fun fact from another podcast whose name I've
• 5:25
  already forgotten, but I think it was playing with sport or
• 5:30
  something. Their name is.
• 5:33
  It's going to take me too long to get it, but my question is
• 5:38
  how many tennis grand slams do you think it men's tennis Grand
• 5:43
  Slams have been won by athletes born in the 80s?
• 5:51
  What how how? How am I getting another quiz
• 5:54
  question? I know this is not I.
• 5:55
  Know, but this is like really fun fact, so just get get a
• 5:58
  guess in and I'll tell you the answer.
• 6:00
  Do I get any? Anything else?
• 6:01
  No. Because I want to just tell you
• 6:03
  the fact. I think it's the 80s from they
• 6:05
  were born in the 80s, Yeah. Oh, no.
• 6:08
  OK. Because bearing in mind we're
• 6:10
  like, coming, we've kind of come to the end of the golden era,
• 6:12
  yeah. A lot.
• 6:14
  I imagine it's quite a lot. I'm going to say 45. 45 OK.
• 6:22
  And if I was to ask you. Home though, how?
• 6:24
  Many have been won by people born since the 80s, so the 90s
• 6:30
  and the two actually let's say 90s and 2000s because 2000 tens
• 6:33
  aren't old enough yet, probably sub ten.
• 6:36
  Yeah, OK, so you're you're basically, you're on the right
• 6:39
  line. So shock.
• 6:40
  Since then in the 90s, people born in the 90s have only won
• 6:44
  two grand slams. People born in the 2000s are
• 6:48
  doing better at the moment. They they're at six.
• 6:50
  Sure. In born in the 80s, that team of
• 6:54
  legendary players across them all won 80 grand slams.
• 6:59
  Absurd. So the 80s are like the golden,
• 7:01
  the 80s birth years with a golden era of unreal, which is
• 7:04
  crazy. But I thought that is a really,
• 7:06
  really interesting fact. And I don't think we'll really
• 7:09
  ever see that happen again. Yeah.
• 7:14
  So anyway. Very cool.
• 7:16
  We'll crack on with today's topic.
• 7:18
  So for some of you that are more aware of different sports that
• 7:21
  are going on, one of everyone's dreams came true recently, I I
• 7:27
  think in the Rory McIlroy. Yeah.
• 7:30
  So Rory McIlroy went ahead and he got his green jacket and he
• 7:34
  won the Masters, which is the only Grand Slam that has been
• 7:37
  eluding him throughout his career.
• 7:40
  And when we say it's been eluding him, oh, it's been
• 7:43
  teasing. Oh yeah, it's been tough.
• 7:44
  It's been really, really painful, but I know you won't
• 7:47
  talk about this because you have a particular interest in golf
• 7:49
  as. Well, so I don't want it to be,
• 7:52
  it's, it's not going to be a golf podcast.
• 7:53
  And I, I want to, I want to use Rory's winning at Augusta as an
• 7:57
  example of mindset essentially in sport and overcoming
• 8:01
  adversity and just staying composed in difficult moments.
• 8:05
  Because I, I, I truly think it's like, it's astonishing that he
• 8:08
  managed to do it. And I think most people thought
• 8:11
  that he would never be able to do it.
• 8:13
  So there's a few different layers and like an approach to,
• 8:17
  to kind of coming at it. But for anyone who's not into
• 8:19
  golf, there's there's a post of different golf competitions or
• 8:25
  tournaments across the year. The majors a little bit like
• 8:28
  tennis, and they're typically the ones that people want to win
• 8:32
  the most. Rory had won all of the other
• 8:35
  majors minus the Masters. So it was the one to kind of
• 8:39
  complete his Grand Slam. And I think he debuted his
• 8:43
  Masters in like 2910 eleven around that.
• 8:49
  And he very famously as as a young rookie player, one of the
• 8:53
  best golfers in the world at such a young age, was leading
• 8:55
  the Masters right up until the final round basically, and
• 8:58
  people had already hung the green jacket on his shoulders.
• 9:00
  Like, I, I wouldn't have been surprised if the tailor had
• 9:02
  already, like, made the jacket because.
• 9:04
  Yeah, exactly. So I remember the trophy.
• 9:06
  I remember watching it because I was a massive fan.
• 9:08
  I I got into golf around that time and Rory McIlroy was like
• 9:12
  the the next Tiger Woods. Yeah, yeah, Tiger Woods was
• 9:15
  still playing as well. And it was like all of this was
• 9:17
  going on and going into the last eight, he was something absurd
• 9:20
  like 9 shots ahead. Yeah, he was.
• 9:22
  And in G9 shots in one round is too much of A differential for a
• 9:27
  player of his calibre to lose, essentially.
• 9:31
  And then everyone, the kind of commentators would have to say
• 9:34
  to make it somewhat watchable on the day, like, oh, but he's
• 9:37
  young. Like he could screw this up and
• 9:39
  yeah, God, he made a great job of it.
• 9:41
  Yeah, he did. And, and also like the the media
• 9:45
  and the the pundits around it, every interview he had is just
• 9:48
  adding this level of pressure, adding this level of pressure.
• 9:51
  And obviously very famously, he bottled it.
• 9:53
  And then ever since it's been that kind of elusive tournament
• 9:56
  where he's gone in and everyone's like, oh, is this
• 9:59
  going to be your year or is this going to be your year?
• 10:01
  And just like pressure of expectation got the better of
• 10:04
  him every single year. So the last major he won was
• 10:07
  2014, and it's taken him, what's that, over 10 years to win?
• 10:12
  Yeah, to win the Masters. So I'm getting goosebumps.
• 10:15
  Started thinking about it as well.
• 10:16
  It's such a momentous occasion. I, I think the other thing as
• 10:20
  well about this is he didn't just like do it easily.
• 10:24
  There wasn't a really interesting thing going into
• 10:26
  this. You know what I'm like we've
• 10:27
  spoken about it enough, but I'm a bit interested in data when it
• 10:31
  comes to sport. But coming into this tournament,
• 10:34
  there was a record of the last 15 Masters winners.
• 10:38
  And throughout the season in leading up to the Masters, there
• 10:41
  was a specific statistic about their ability to get on the
• 10:46
  green and regulation. And coming into the tournament,
• 10:48
  he was the only one that was ranked that had the the the
• 10:53
  white level of statistic. And so everyone was basically
• 10:55
  saying like, if it's going to happen, it has to be this year.
• 10:59
  And arguably, he hasn't been playing better golf than he has.
• 11:01
  At the moment. So the key, the key is most of
• 11:04
  the time when you go into this tournament, there's two or three
• 11:06
  players that are on the statistic.
• 11:07
  And he was the only one. Yeah, he was the only one.
• 11:11
  So everyone was saying that. But then everyone was like,
• 11:13
  yeah, but it's Rory. And we know what happens to Rory
• 11:15
  and the Masters. And lo and behold, I mean, going
• 11:17
  into the final day, it did look like it was guaranteed.
• 11:20
  And then it started to slip away again.
• 11:23
  And for those that don't know, if you get to the end of the
• 11:26
  tournament in golf and you are level with another player, you
• 11:29
  do a playoff. And that means that you go back
• 11:31
  to the 8, the tee of the 18th hole, and you play it again
• 11:34
  against that person. And basically you will play
• 11:39
  until one of you beats the other.
• 11:41
  And so is it always the 18th hole or do you do the 18th and
• 11:44
  the 9th? It's something like that.
• 11:46
  You've got your back holes basically until one of you wins
• 11:50
  and it's like sudden death. And so that's what happened.
• 11:53
  And Rory played a dreamy shot coming into the and.
• 11:59
  Then into the green as well, beautiful.
• 12:01
  And, and I think this is like, This is why I wanted to talk
• 12:05
  about it because it being golf, yes, I'm interested in the sport
• 12:09
  of golf, but just from a completely mental perspective in
• 12:15
  sport in general to be that composed.
• 12:18
  And there's there's so fine margins in golf, same in in
• 12:24
  tennis and and probably lots of other sports where if you're
• 12:26
  just a centimeter off a foot off like such fine margins can make
• 12:33
  such a big difference. And under the pressure just of
• 12:36
  winning a tournament, let alone a tournament that's been evading
• 12:40
  you since 2014 or probably earlier than that.
• 12:43
  So some of the shots he played were miracle shots just on their
• 12:49
  own. But put them in the context of
• 12:51
  the final round of the final day at Augusta, just like, and it's
• 12:56
  hard to explain if you're not into golf, but just like the
• 12:59
  shots you were playing, he played one through the trees.
• 13:01
  He played one like this unreal high draw.
• 13:04
  I can't remember which hole it was on, but yeah, he played some
• 13:07
  stupid shots that just should not have happened.
• 13:10
  And to have the gut to actually attempt them in such a high
• 13:14
  pressure situation is like unbelievable.
• 13:16
  I think the thing that I love and I think is so addictive
• 13:19
  about watching sport as well as you see these stories unfold.
• 13:22
  Yeah, and I think for that one, it was very much like, and I
• 13:27
  remember, I remember seeing this with loads of different sports
• 13:29
  as well, like the World Cup with football when certain teams go
• 13:32
  on to win it with like Lionel Messi finally getting there.
• 13:34
  But like, you start to see all of these things click into place
• 13:38
  and it's so nice watching it, but until it happens, you're
• 13:42
  never 100% sure it's going to happen.
• 13:44
  Like that could also have built up to be the best chance Rory
• 13:47
  ever got at actually doing it, and he didn't do it.
• 13:50
  That was just how he would be remembered for the rest of his
• 13:52
  100. Golfing career, but then similar
• 13:55
  to Tiger Woods, for example, Tiger Woods had so many of those
• 13:57
  moments where he played unreal shots that basically gave him
• 14:01
  the chance to win a tournament and he took it and it was like
• 14:04
  you were watching that again in live and it just made it so
• 14:07
  incredible. And I'm sure those highlights
• 14:09
  will be played for years to come, not necessarily because it
• 14:12
  was a bigger win than anybody else's win at the Masters, just
• 14:15
  because it was. Everyone has almost.
• 14:18
  Written him off essentially or he was always just going to yeah
• 14:21
  come second and. We've all, we've all been thrown
• 14:24
  into this story, like it or not. If you've followed the sport at
• 14:28
  all, loosely or intently, you have been involved in this story
• 14:32
  of war and it was nice to see it finally come true.
• 14:34
  But one of the interesting things you said about the
• 14:36
  mindset he said in his post sort of win chat with the media, they
• 14:43
  all came from when he was going back to the 18th tee for the
• 14:46
  playoff. So now it's sudden death and he
• 14:49
  has effectively, it kind of feels like he's pissed away his
• 14:52
  chance at winning again because he dropped some shots towards
• 14:54
  the end of the the round, which then meant that he didn't win it
• 14:56
  outright. And his caddy, who's actually
• 14:59
  one of his best mates from when he was young, just said to him,
• 15:02
  look, on Monday morning before the tournament even started, if
• 15:05
  I told you we were going to be in a playoff, you'd have taken
• 15:07
  it and run. And then that completely
• 15:10
  reframed from being like, oh, I've thrown away this tournament
• 15:13
  again to being like, I've got myself a chance.
• 15:17
  Like if I can just appreciate that I'm actually here where I
• 15:21
  am and be a little bit more present in that scenario, I can
• 15:23
  play good golf. And just, yeah, must have just
• 15:25
  helped him relax. But how could you possibly relax
• 15:28
  in that situation? Like I get nervous hitting golf
• 15:30
  balls on when I'm just playing with my mates.
• 15:32
  Yeah, I'm just the margins. Yeah, it's, it's hard to
• 15:37
  understand and comprehend at that level to to pull that off
• 15:42
  was like truly extraordinary. It was amazing.
• 15:45
  And that and that's the thing we see in so many different sports.
• 15:47
  And I think the interesting thing that has also happened is
• 15:50
  Rory has been critiqued for his choice of caddy for so long
• 15:54
  because he played golf with this guy when he was young and they
• 15:59
  they used to compete against each other.
• 16:01
  And as they grow up, Rory was the better golfer and said,
• 16:03
  look, essentially, do you want a job?
• 16:07
  And rather than changing caddies, which I know a lot of
• 16:09
  golfers do to try and find the best caddy for them that they
• 16:11
  work with, he's just stuck with this guy who knows him.
• 16:14
  And clearly in the right situation, actually offers more
• 16:17
  of a mental support and maybe a grounding than, you know, a
• 16:22
  professional caddy who's going to give them the right golfing
• 16:24
  information, but isn't necessarily the personality that
• 16:26
  they need. And this is also ties into
• 16:28
  something that you want to talk about, which is training
• 16:31
  partners. And we spoke in our last
• 16:33
  episode, episode 56, a bit about what you look for in a training
• 16:38
  partner and, and also in the the.
• 16:40
  People who you train with. Right, yeah.
• 16:41
  And like how you compare and how you compete.
• 16:44
  But I think this is also a must thing because it it is hugely
• 16:47
  dependent on who you have in your circle, which is a massive
• 16:52
  part behind rocks as well. The community that you've built
• 16:54
  sure is a training community where people do want to train
• 16:57
  together. But I do think it's really
• 16:59
  interesting to talk about the kind of person or what you look
• 17:03
  for in a training partner. I don't know about yourself
• 17:06
  because I know that you've you've trained with many
• 17:08
  different people over the years. Unfortunately, I'm going to flip
• 17:11
  this on it's head because I think there's like a from a
• 17:14
  practicality standpoint, among other things, my preference is
• 17:19
  actually to train by myself. The majority of the time.
• 17:23
  I much prefer to train by myself and the practicality thing is I
• 17:26
  don't like to be, I don't like my time to be dictated by other
• 17:29
  people. So if I'm waiting for them to
• 17:32
  faff around in the warm up or I'm ready to go and I'm about to
• 17:35
  put the clock on and then they need to run to the toilet or it
• 17:38
  just, it doesn't work and whatever.
• 17:39
  It's just like it saps my energy and I want to be focused on my
• 17:42
  actual training. So sometimes I think it's better
• 17:45
  for me to train by myself and it's honestly like a time where
• 17:48
  I can just be my by myself and process thoughts and that kind
• 17:51
  of thing when I'm training. But then there's certain
• 17:54
  workouts and certain situations where being around other people
• 17:58
  is really helpful to have that kind of competitive environment
• 18:01
  and the people that can kind of push you to the next level.
• 18:05
  I agree that for the most part, and I think I said this in the
• 18:08
  last episode, I prefer training by myself.
• 18:10
  And I was thinking about that before today because I was doing
• 18:13
  a session this morning and I was thinking about really why?
• 18:16
  Because one of the things that I remember when I first started
• 18:19
  going to the gym was that my mates at school would always be
• 18:23
  like, oh, let's go to the gym together.
• 18:25
  And like we did it a couple of times.
• 18:27
  And I saw the immediate benefit in that you get quite
• 18:29
  competitive. And back then that was kind of
• 18:32
  needed because we were trying to progressively overload but
• 18:34
  didn't know what we were doing. It's the only way of doing it
• 18:36
  was being competitive. But now, as much as I do like
• 18:40
  training every so often with certain people that I know will
• 18:43
  push me, I would say I'm far more likely to fail a session
• 18:49
  plan if I'm doing it with someone else than if I'm on my
• 18:53
  own. Because one of two things will
• 18:57
  happen. One, they might fail or quit and
• 19:01
  then I'll see an out, or I will sort of bargain with the fact
• 19:06
  that they have. And therefore this is actually
• 19:08
  silly and maybe I should also be sensible.
• 19:12
  But the other option is that if they are that much fitter than
• 19:16
  me and they get it done that much faster than me, then I'm
• 19:20
  like, oh, OK, I'm not that fit. Maybe we'll regroup and we'll go
• 19:24
  again. Whereas if I was on my own and I
• 19:25
  had no targets chase, I would just get it done and I wouldn't
• 19:28
  know. So.
• 19:29
  It's interesting, isn't it? Because you can also like look
• 19:32
  at that from a different perspective and and say it's
• 19:34
  good to probably majority of time have the ability to train
• 19:38
  by yourself and also motivate yourself to get the work done.
• 19:42
  But also sometimes it's good to be put into a situation where
• 19:46
  there's someone faster, fitter, stronger than you and see if
• 19:51
  just your pace and how you'd approach the workout by yourself
• 19:54
  is at the same intensity as if you were with someone else.
• 19:57
  And typically you're probably going to have slightly higher
• 20:00
  intensity if you're training with someone else.
• 20:02
  I don't think you always need that level of intensity in your
• 20:04
  training. The majority of the time you
• 20:06
  probably don't. But it's good sometimes to just
• 20:08
  know that you can go really dark if you need to, and that's why
• 20:11
  it's good to sometimes train. So I typically train with a
• 20:14
  group of people once a week. And in that session I I bookmark
• 20:18
  that and I'm going to go. I'm pushing really hard on that
• 20:20
  session because I want to see where I'm at in in relation to
• 20:23
  everyone else. The rest of the sessions I can
• 20:26
  just do my thing. And then if I can't get through
• 20:30
  a session, like you're saying, there's an out.
• 20:32
  If I can't get through a session, I don't have the
• 20:33
  pressure of someone else being like, oh, you definitely need to
• 20:36
  finish it. Definitely.
• 20:37
  I can't get through that session for a reason.
• 20:39
  And I want to listen to my body and be a little bit more
• 20:41
  sensible, a little bit more mature.
• 20:42
  So I think there's like lots of different layers to it and
• 20:44
  different approaches to it, but it works different for different
• 20:48
  people, right? It's an interesting thing that
• 20:49
  you also said about it being quite taxing when you do have
• 20:53
  someone else that has a bit of a faff about them.
• 20:56
  Like I know from previous years of doing different sports, I
• 21:03
  find it really, really aggravating when someone's
• 21:05
  distracted at a point that I really don't want to be
• 21:07
  distracted. Like I think in every good
• 21:09
  training session there is a time and there is a place to kind of
• 21:12
  fuck around. And usually in the way that we
• 21:16
  train now is at the end. In previous bits of training, if
• 21:22
  there's a water break or something like that, if you're
• 21:24
  on a field, yeah, you can have a fuck around and you can have a
• 21:26
  chat then. But if you're actually supposed
• 21:28
  to be in this focus point where you're doing a movement or
• 21:30
  you're doing a drill or you're in like an imam or something
• 21:35
  like that, like please don't distract me by.
• 21:39
  Setting up phones setting up. Cameras and stuff like that.
• 21:41
  And I understand for some people like it's a necessity, it might
• 21:44
  be their job, that kind of thing.
• 21:45
  But at the same time, I wouldn't choose you as a training partner
• 21:48
  for the reasoning that it's going to distract me and I
• 21:51
  don't, I don't need to be distracted.
• 21:53
  I'm here to do one thing and I can sweat everything out after.
• 21:56
  And I, I have filmed myself 2 sessions before, but generally
• 22:00
  what that means is if it's a 20 minute workout, I've got 20
• 22:03
  minutes of footage on my phone because I'm not going to go
• 22:06
  around and move in between. And I think that's that is a
• 22:09
  relative and you're in the. Frame for about 3 minutes.
• 22:11
  Literally I'm I'm in the frame for the first 3 seconds of it
• 22:13
  and then I'm out of it. But I think that is it's a
• 22:15
  relatively niche thing. I think again, if you're someone
• 22:18
  that if you're, if you're a content creator or that sort of
• 22:21
  thing, then maybe you're more used to it and it doesn't bother
• 22:24
  you as much. For me, I, I'm very much, I feel
• 22:26
  like I'm quite a busy person. I feel like everyone thinks
• 22:28
  they're a busy person. So I want to get my training in
• 22:30
  and done and I want to hit the purpose of the session.
• 22:34
  And if I'm taking extra rest, which is not what it might seem
• 22:37
  like, but if I'm having a chat halfway through the session or
• 22:41
  saying, oh, this is hard, isn't it?
• 22:43
  It wasn't this hard this week, actually getting a rest and like
• 22:46
  the session wasn't designed for that necessarily to be in there.
• 22:49
  And that then frustrates me because then I start to wonder
• 22:52
  how impactful. The session, well, I'm also like
• 22:54
  I, I take it quite seriously, probably sometimes to a
• 22:57
  detriment, where all of the sessions I, I want to get a
• 23:00
  desired outcome from it in the pursuit of a goal.
• 23:04
  I have training goals, I have training targets.
• 23:05
  So I have events lined up and I want to perform my best at
• 23:09
  those. So every time I train, there's
• 23:10
  an opportunity to get better. So I want to take it serious and
• 23:13
  I want to go through all of my protocols.
• 23:15
  I want to warm up properly and often I need to warm up longer
• 23:19
  than other people so then they feel like they're faffing around
• 23:22
  waiting for me to finish my warm up.
• 23:24
  Or I need my environment to be just right.
• 23:26
  I need the machine in the right place and I don't want to be
• 23:28
  dictated by other people's stuff.
• 23:30
  So it's, it just makes more sense and it's less friction if
• 23:34
  I just trained by myself and I can have the gym and the space
• 23:36
  to myself sometimes. But it's good I think also to be
• 23:41
  taken out of your comfort zone in your training as well.
• 23:44
  So if I'm thrown into a group of people and I can't quite have
• 23:47
  the environment the way I want it, how do I deal with that in
• 23:50
  that situation? Because come race day, come
• 23:53
  event day, it's not always going to be planet.
• 23:56
  There's going to be things you're going to have to adapt
• 23:57
  to. So in context, I think it's good
• 24:00
  to sometimes train with people. I don't think I could have a
• 24:03
  relationship with someone where we could always train together.
• 24:06
  I think with butt heads quite quite quickly, so just find
• 24:11
  something that works for you, right?
• 24:12
  Yeah, I understand. And yeah, I think going forward
• 24:16
  with the type of training that we're doing and we might even
• 24:18
  talk about this towards the end with some of the races that I've
• 24:20
  done and think about how to improve.
• 24:23
  And one of the ways being who do I train with?
• 24:27
  I think one of the things that has been quite difficult is when
• 24:30
  I first got into High Rocks and when I first got into American
• 24:34
  football, when I first got into rugby, it was a massive shift in
• 24:37
  my, I guess, social life. And so all of them started with
• 24:43
  a new social life because it was a new set of teammates, it was a
• 24:45
  new set of people that I hung around.
• 24:47
  And then because of the person that I am, wherever I'm quite
• 24:50
  all or nothing with a sport like I want to be good at it, I don't
• 24:52
  want to do it at all. It then became quite difficult
• 24:56
  because the people that I was training with on a weekly basis,
• 24:58
  I suddenly started to outperform.
• 25:01
  And in the case of rugby in American football, that meant
• 25:03
  that I went from B team to A team.
• 25:06
  And again, I kind of had a new social circle.
• 25:08
  But these were still my friends and I didn't really want to
• 25:11
  leave them behind, but they weren't good training partners
• 25:13
  anymore. And then same with this, like
• 25:16
  there, there are still a lot of people that are fit out there,
• 25:18
  but they won't necessarily want to do the sessions that I need
• 25:21
  to do. And that's quite difficult as
• 25:22
  well-being able to detach yourself from them.
• 25:27
  Not because there's anything wrong with who they are or, or
• 25:30
  how they train or anything like that.
• 25:31
  It's just their training doesn't align with me.
• 25:32
  It's quite a difficult thing to let go of.
• 25:35
  And that has been something that I've missed in the last sort of
• 25:37
  six months is going to some of those classes, doing some of
• 25:39
  those sessions, but I have been back to them.
• 25:42
  And it is also then a, a thing where I'm there doing this
• 25:46
  workout and I'm like, I don't think this is giving me what I
• 25:49
  need. I'm like, is this just extra
• 25:51
  volume that I should have been saving for another?
• 25:53
  Day. It's like redundant, just adding
• 25:56
  extra recovery time onto exactly what I don't need or.
• 26:00
  Which is which is almost me going too far again with the
• 26:03
  sport and like I have to really pay attention to that, which is
• 26:06
  another reason that sometimes like a good training partner can
• 26:09
  be like, just hold on, yeah, give it a rest someone.
• 26:12
  Yeah, but yeah, this can then roll into grinds my gears and.
• 26:19
  GMG. GMG, you said this week that you
• 26:22
  don't really have that many. I've been.
• 26:24
  Particularly mellow recently. I, I mean, I've got lots, don't
• 26:27
  get me wrong, I've got lots and lots on the list, but I don't
• 26:30
  think they're particularly fitness related.
• 26:32
  So I'm going to try and mine's more like health and fitness
• 26:35
  related. OK, but it's a big grind.
• 26:37
  My gear I you want to start. Got so annoyed this week that
• 26:41
  the notes page. I've been telling you behind the
• 26:43
  scenes that I keep meaning to make it.
• 26:45
  I've not been angry enough to, but there's been a few things
• 26:49
  recently which I feel like I should have mentioned.
• 26:52
  Already I think everyone should have a grind my gears notes
• 26:55
  page. If you don't already like get a
• 26:57
  Grind my gears notes page. It's cheaper than therapy.
• 26:59
  That's all I'm going to say. It's just like this in itself.
• 27:03
  I'm reading it now and I'm getting a little bit pissed off.
• 27:05
  So it's definitely not something to be used in replacement for
• 27:08
  therapy. No, true.
• 27:11
  That is fair. So #1 and I'm going to try and
• 27:15
  keep these away from high rocks, OK, because we we do speak about
• 27:18
  a lot. I think they are pretty general
• 27:20
  and the this particular grind my gears.
• 27:23
  I was aware of before I was aware of high rocks.
• 27:25
  Sure, built for athletes bags. Oh no.
• 27:28
  If you want to sponsor us, I'll remove this.
• 27:31
  But personally, yeah, personally they can.
• 27:35
  They can leave the earth and I won't be upset about it because
• 27:40
  they are so obnoxious. They are the vegans of backpacks
• 27:46
  and there's actually nothing wrong with vegans.
• 27:48
  I might have. I might have to cut what I just
• 27:50
  said. You know what, I can't, I can't
• 27:53
  Vegans, they're actually for the most part, they're trying to do
• 27:56
  the right thing. I've genuinely believed that
• 27:58
  people that have buy built for atheists when you get to serve.
• 28:01
  That you say, you say silly. Things, it's just so true.
• 28:03
  OK, well built for athletes. Bags are huge.
• 28:06
  What I don't like about them is that they are basically a
• 28:11
  military backpack and then everyone who buys them isn't
• 28:15
  military. I don't know why that frustrates
• 28:18
  me, but I'm like, this is for a certain type of person who does
• 28:21
  a certain type of job. It's like a utility backpack
• 28:24
  with places for carabiners to like hook stuff on like ammo
• 28:27
  tins and stuff. Like it's not for you to put
• 28:30
  your Velcro patches on from doing specific sport races.
• 28:35
  It's not even that. Like I know a lot of people and
• 28:37
  like I said, I was aware of their bags before high rocks and
• 28:41
  like people putting their I completed this, I've done this,
• 28:44
  I've done this. I've had I had a built for
• 28:46
  athletes bag before they were called built for athletes.
• 28:48
  What were they called? The Metcon store.
• 28:51
  It was like a CrossFit bag. I'm pretty sure.
• 28:53
  I don't want to get my facts wrong.
• 28:54
  But then they then they changed to built for athletes.
• 28:58
  I think it's become a little bit more.
• 28:59
  Because The thing is, I I would refer to myself as athletic, but
• 29:04
  I don't like referring to myself as an athlete.
• 29:06
  I'm for sure. And so wearing a bag, bag that
• 29:09
  says that it was built for athletes and I'm wearing it kind
• 29:13
  of cringes me out. Plus the fact that people then
• 29:17
  go and buy the Velcro things that say athlete on them.
• 29:20
  And I'm like, dude, maybe, maybe once you had the working needs
• 29:26
  to be an athlete, but you definitely don't now and you are
• 29:29
  not an athlete. Used to have one of those and
• 29:33
  now I don't have working needs. Yeah, we go.
• 29:36
  This is exactly my point. Yeah, I went through that phase
• 29:38
  for. Sure.
• 29:38
  So I think the biggest issue that I've got with them is just
• 29:41
  how big they are as well. And I mean, if you, if you are
• 29:43
  ever travelling or you see someone in an airport, they are
• 29:47
  not aware of the size of what's on their back.
• 29:49
  And you have to, if you put the the slightest bit of force on
• 29:53
  their bag, they turn around so fast because it's so bad.
• 29:56
  It's so big. It just spins them.
• 29:58
  The velocity. Yeah, it's crazy.
• 30:00
  And I mean, don't get me wrong, it's quite impressive how much
• 30:01
  you can fit in those things. But also, I think I'm now at a
• 30:04
  point where they've pissed me off enough.
• 30:06
  I'm going to start telling the flight attendants when you're
• 30:08
  trying to get on the they do not fit in those things.
• 30:11
  Make that person. Thing in there I'm also like,
• 30:13
  unless you're, I don't know if there's ever a context when you
• 30:16
  need to fill that bag. Like what are you filling up
• 30:19
  with? Even on race day.
• 30:20
  What are you filling that with? Also, the biggest thing about
• 30:24
  them that people buy them for is the Velcro patch.
• 30:27
  Yeah, right. There's like, there's no space,
• 30:29
  there's like. Two centimetres of real estate,
• 30:31
  like what's going on, All these loop things.
• 30:34
  I saw something come up, just throw the whole.
• 30:36
  Bag. Yeah, I saw, I saw something
• 30:37
  come up on my Instagram the other day where it was like a
• 30:40
  thing that you can put through all of those loop holes that
• 30:42
  have no purpose that just it's a it's a Velcro.
• 30:45
  Sheet, I've seen that, I've seen that.
• 30:46
  I was like, you know what? On the back you've hit the
• 30:48
  exact. Sort of market and people that
• 30:50
  are going to buy that. Yeah, well, the Elbell.
• 30:52
  That's usually you have mailed back, yeah.
• 30:53
  So that's my first, OK, my gears, but I'll hand over to you
• 30:57
  to do yours. Mine, mine's pretty tough and
• 31:00
  I'm going to upset people for sure.
• 31:02
  Vaping vapists. Oh, that's tough.
• 31:09
  Yeah, yeah, Vaping, I have nothing.
• 31:13
  I have nothing more to say on vaping than I just think it's a
• 31:17
  massive red flag. It's so icky, man.
• 31:20
  I don't like vaping. I think I'm going to get it.
• 31:23
  I think I'm going to explain my thoughts on people that vape in
• 31:27
  a very simple way. And I need to be careful with
• 31:30
  this because I do understand a supposed benefit.
• 31:33
  And I also need to be careful because I'm aware that my
• 31:34
  girlfriend's father does vape what I would say.
• 31:38
  Don't worry, he won't listen. I'm hoping he doesn't, but I
• 31:40
  know that my girlfriend's mum does listen.
• 31:42
  So Moira, if you are listening, support, Yeah, if you are
• 31:46
  listening, this is not an attack at all.
• 31:49
  I put people that vape on the same level as using children's
• 31:54
  toothpaste. No one does that.
• 31:57
  Well, it's exactly that's my point.
• 31:59
  It's like you've grown up to a point where you accept that mint
• 32:02
  flavoured toothpaste is your only option.
• 32:04
  You don't go for the strawberry or the Raspberry or anything
• 32:07
  else. So why you dump it?
• 32:08
  So why I've never heard? Adults do that.
• 32:10
  Well, I mean, sure, there are adults that do.
• 32:12
  In fact, no. There's a company called like
• 32:14
  Smile or High Smile or something.
• 32:16
  They now make adult toothpaste that is flavoured like passion
• 32:19
  fruit. Mango sounds kind of nice, but
• 32:22
  I'm not a child. I'm going to stick with mint,
• 32:24
  the people that they have decided to go for flavoured
• 32:28
  clouds. You're a child grower.
• 32:31
  Are you you then suggesting that they should just go hard?
• 32:34
  Nicotine. You should smoke.
• 32:35
  Just just hard nicotine or or menthol like menthol, not
• 32:40
  cigarettes has been a lot. Yeah, thank you.
• 32:44
  That is beautiful because you've just rolled into my necks
• 32:46
  growing my gears. Compose yourself birthday cake
• 32:53
  flavoured things. Oh, really?
• 32:56
  That's not a flavour of things, right?
• 32:58
  Protein powder? I was in a shop the other day.
• 33:00
  Protein powder. Birth cake.
• 33:01
  Birthday cake flavour with protein bars next to it.
• 33:04
  Birthday cake. That's not a flavour and it
• 33:05
  tastes disgusting. It's just like overly hyper
• 33:10
  sweet. Yeah, crazy sweet.
• 33:11
  It's there's no flavour. It's just sweet.
• 33:13
  And I don't know anyone that opts for it, so why is everyone
• 33:16
  making it? Was people must and.
• 33:19
  I would argue a birthday cake is just a Victoria sponge in my
• 33:22
  family with a bit of icing on top.
• 33:24
  Yeah, but some people like chocolate cake.
• 33:26
  Yeah, so stop calling it birthday cake.
• 33:28
  Yes, don't generalize it. Yeah, pick one.
• 33:30
  I get why that could be frustrating.
• 33:32
  Yeah, that you. That's annoyed me.
• 33:34
  What about birthday cake flavoured toothpaste?
• 33:37
  Birthday cake flavoured vapes, that's perfect.
• 33:40
  I definitely that for sure exists.
• 33:41
  That for sure exists. While we continue talking
• 33:43
  because we've got Hugh in the room.
• 33:45
  Hugh, can you look up how much a birthday cake flavoured vape
• 33:48
  would be? Because I think this is also a
• 33:50
  massive issue that I have with vaping is that like you're
• 33:53
  paying so much for flavoured air and there's so much nice air out
• 33:57
  and about. Maybe not in London.
• 33:58
  Not in London, but. Yeah, 9 lbs for birthday cake
• 34:02
  flavoured air. What has the world come to?
• 34:05
  I? Understand.
• 34:06
  I don't know what I don't understand.
• 34:07
  Sometimes when the older generation say, oh, you guys
• 34:10
  can't afford a house because you spend money on Netflix, I'm
• 34:12
  like. Whoa, No, no, no.
• 34:13
  It's because we spend. Money on birthday cake flavoured
• 34:16
  air. What are we doing?
• 34:19
  I'm going to go more. I'm going to yeah.
• 34:20
  I'm, I'm just going to go one more, let him go one more.
• 34:23
  Football related. OK, Kind of grinds my gears that
• 34:26
  Arsenal aren't that bad anymore. Oh, really?
• 34:29
  Like, they did lose last night, so that's funny, but they're not
• 34:33
  that bad. This is just how you get
• 34:35
  everyone to hate the podcast. No and.
• 34:37
  That's you're a Tottenham fan, Quite a few people across the
• 34:39
  country are kind of annoyed that Arsenal don't say it was quite
• 34:42
  funny for a while that they couldn't really win anything
• 34:45
  after they had the invincible season.
• 34:46
  It was like the biggest curse as a result of going invincible is
• 34:49
  that you just don't win anything anymore.
• 34:51
  And now they come well. That was the glory days, wasn't
• 34:52
  it, of football. It was and that was the the time
• 34:55
  to be a Chelsea fan before all the bad stuff happened.
• 34:58
  And you know, we're, we're actually not awful at the
• 35:01
  moment. But yeah, Arsenal not being
• 35:03
  awful is kind of that annoyed. Ruined ruined your vibe.
• 35:06
  Yeah, so anyway, I feel I they feel better in therapy.
• 35:09
  They're so much better. But don't worry, there's still
• 35:11
  plenty more on there for future future.
• 35:13
  Looking forward to to our next podcast.
• 35:15
  Surely at one point we've got to do a special Just Grind My Gears
• 35:18
  podcast. Genuinely, if you guys, if you
• 35:20
  guys would be interested in that, Charles and I have got
• 35:23
  enough on our phones to do a whole podcast of it.
• 35:25
  And I think because they're all quite hot takes, I would be very
• 35:28
  interested in doing that, but only if you guys are interested
• 35:30
  in it. So if you are interested.
• 35:31
  Also, the more we do, the more passionately we get into it.
• 35:35
  And the more it's going to just be like.
• 35:36
  And then the like the real, the ones that are locked down in my
• 35:39
  that these can't go on the podcast.
• 35:41
  Yeah, we might have to come out. We might have to use the Patreon
• 35:43
  system that other podcasts using.
• 35:45
  Are you like, sorry guys, but you might have to pay like 1 LB
• 35:48
  a day just to be able to listen to us cancel ourselves slowly.
• 35:52
  But let's move on before we have further meltdown from my side.
• 35:57
  And let's talk about the next topic, which is a physical topic
• 36:01
  which you just wanted to bring into it, which is the absurdity
• 36:03
  of elite marathon runners and the mentality behind them as
• 36:08
  well. I think topical also off the
• 36:09
  back of London Marathon as well. So for those that aren't aware
• 36:12
  of when we were recording this, this is the week after London
• 36:15
  Marathon and it was a hot one this year.
• 36:19
  A lot of people struggled. Was it like the hottest start of
• 36:21
  May ever or something like that? And Fact Check that.
• 36:25
  Yeah, we've got a few that might have to have Fact Check that one
• 36:28
  as well. But yeah, it was, it was a hot
• 36:30
  1. And I know that we'd circle the
• 36:32
  fact that there could be a very fast time done on it, but it's
• 36:35
  not necessarily the course for that.
• 36:37
  But it was extremely successful. I think it was the biggest
• 36:39
  marathon in terms of the number of finishes.
• 36:42
  Amazing. I don't think there's any
• 36:44
  marathon, major or not, that has the level of sport spectators
• 36:49
  along the course than London. Like it's just ridiculous how
• 36:53
  many people go and watch it and just support it.
• 36:55
  They're watching the elites, they're watching just normal
• 36:57
  people run the marathon and it's just like such a cool day out.
• 37:00
  Like it's really. Really what I would say is I
• 37:02
  love sport, all forms of sport. If you asked me before I ever
• 37:07
  had gone, would I want to go and watch the marathon, I would tell
• 37:10
  you there is zero choice. But you don't understand how
• 37:12
  fundamental your role is when you get there.
• 37:15
  Like all of a sudden you have this job and it is your job to
• 37:18
  get people over the line. And people have got their names
• 37:20
  and like strongly encourage you if you've not, if you're doing
• 37:23
  your first marathon to put your name somewhere on you because
• 37:26
  random people will cheer you on. It's amazing.
• 37:28
  They will give you high fives, they will give you sweets,
• 37:30
  They'll give you whatever you need to get across the line.
• 37:31
  And it is one of the most wholesome.
• 37:34
  Yes, Britain does that better than any other nation, just like
• 37:37
  coming together to support people doing stuff like that.
• 37:40
  Yeah. Or like when England are in the
• 37:42
  World Cup or in another sport, whatever, it doesn't matter.
• 37:45
  Just the nation just seems to come together and just like to
• 37:48
  support. But no, the marathon was was
• 37:50
  really special. I've and I've been, I've been
• 37:52
  following the marathon for years and years, but I think this year
• 37:55
  just gone was the craziest I've ever seen it.
• 37:58
  Activations from big brands, the amount of people going out to
• 38:01
  watch. It probably helped that it was
• 38:02
  sunny. Typically, I go and watch the
• 38:05
  elite runners run and then go home, but I was kind of drawn
• 38:10
  into it this year because there were just so many people and I
• 38:12
  knew a lot of people running as well.
• 38:14
  But yeah, I don't want to talk about that as much.
• 38:17
  I want to talk about the actual performance of, yeah, just
• 38:20
  marathon runners, people who run elite time in the marathon.
• 38:25
  I just, I can't get my head around it.
• 38:27
  Like I can't comprehend it. And I was, I was having a
• 38:30
  conversation with some some close friends of mine last
• 38:33
  night. Obviously the top marathon
• 38:36
  runners don't have necessarily the biggest presence on social
• 38:41
  media to the extent there's lots of other sports where you can go
• 38:45
  and type in say a footballer, A golfer, a tennis player, anyone
• 38:49
  really. And you can see a snapshot of
• 38:51
  their training. Even like F1 drivers, you can
• 38:53
  see what they're doing in offseason or preseason.
• 38:57
  You just don't get that insight to a lot of the elite level
• 39:00
  mound marathoners. So their training seems kind of
• 39:04
  secretive and elusive. And what I want to see is what
• 39:08
  accessory work are top marathon runners doing?
• 39:11
  Are they are they doing accessories like, or is it just
• 39:15
  back-to-back to back miles and miles and miles in the legs?
• 39:18
  Like what are they? How are they training?
• 39:20
  What they doing? My how they thought you thought
• 39:23
  about when you mentioned about the fact that if you go to their
• 39:26
  instruments they don't really have much.
• 39:28
  It does seem quite secretive. Is it that they don't really
• 39:30
  have much or is all of their training just like hours of
• 39:33
  running and it's tough to make content because?
• 39:37
  Oh, for sure, it has to be that volume, but like their their
• 39:39
  tolerance to that volume. And this is what like I've read
• 39:44
  lots of books about it. Like it's truly, it's
• 39:45
  fascinating. We can do a whole episode on it
• 39:48
  about like genetics versus mindset of a lot of like East
• 39:54
  African runners, which is where a lot of the last, however many
• 39:58
  most successful runners have come from.
• 40:00
  But it's just like truly like I'm honestly like lost for words
• 40:05
  in the way I could try and explain what I'm thinking about
• 40:08
  when I see someone run that fast for that long.
• 40:11
  The capacity is just like. Mind blow, if we reframe it
• 40:15
  quite accurately for I'd say 90%, ninety, 99% of the world's
• 40:22
  population, they are sprinting for two hours and two and a bit
• 40:25
  hours. Yeah.
• 40:26
  And that, that's crazy. And to them, it's not sprinting,
• 40:29
  but I mean, they're not. Far they're like they're,
• 40:31
  they're top end speed. They don't really have another
• 40:35
  gear. They're just like, they're built
• 40:37
  for that speed. Yeah.
• 40:38
  But do you know, like, because obviously the marathon's just
• 40:41
  gone and, and lots of people went to watch it and they've
• 40:43
  been able to see the elite runners in person and you see
• 40:47
  them for a split second as they as they speed past.
• 40:50
  I think people are like being captivated by it and like they
• 40:53
  see it in context and they go, Oh my God, I couldn't even run
• 40:56
  that for 200 meters. And I'm like, no, no, no, you
• 41:00
  can't even run that. Yeah.
• 41:01
  You can't even get to that speed.
• 41:02
  There's don't worry about the distance, you can't go that fast
• 41:05
  and they're holding that for just for the guys, just over 2
• 41:08
  hours. And then for the the the women
• 41:11
  field like 2/10, 2:15, like it's truly like the the idea of them
• 41:16
  running sub three minute kilometers for 42K.
• 41:21
  One of the mental, one of the interesting things about the
• 41:25
  cultural side of running, as you said, it seems to be a lot of
• 41:29
  the runners are coming from Africa.
• 41:31
  The elite isn't necessarily that there is actually a genetic
• 41:38
  biomechanical advantage that they have.
• 41:40
  And I read this in one of the books she recommended.
• 41:44
  I can't remember which one of the books it was, but actually
• 41:47
  some of the the fastest times. Matt Fitzgerald.
• 41:50
  I think so, yeah. How bad do you want it by Matt
• 41:52
  Fitzgerald? He actually talks about the
• 41:54
  fastest times for marathons has recently increasingly become
• 41:59
  more from the Africans. But historically, there's a
• 42:02
  relatively even percentage of fast runners across all
• 42:06
  distances that are from various different backgrounds.
• 42:10
  The difference and one of the key things is that in the same
• 42:13
  way the in the UK, probably the most popular sport for
• 42:19
  professionalism is football, for them the way out of the lower
• 42:25
  quality of life. Is running.
• 42:27
  And so there are people that genuinely in their school over
• 42:32
  there are not considered good runners that just decide one
• 42:35
  day, yeah, yeah, I'm going to be a runner.
• 42:36
  And they move, they leave their family.
• 42:38
  Their family will do whatever they can to pay for them to live
• 42:41
  in a new city. And they train.
• 42:43
  And all of a sudden they go from not being a very good runner to
• 42:46
  they are running 20 to 30 K per day in three different types of
• 42:51
  session with all of these other runners in groups.
• 42:54
  And then the cream of the crop literally starts.
• 42:56
  Right through and it's just sheer volume of people doing it
• 42:59
  exactly. And you see lots of videos now
• 43:00
  because lots of the professional runners I've even seen like
• 43:04
  running influencers go out to the E10 Valley, which is where
• 43:07
  the majority of the East African runners kind of congregate to
• 43:10
  train. But you see like hundreds and
• 43:14
  hundreds and hundreds of people on just like 1 running track.
• 43:17
  And it's, it's very iconic because you see like the red
• 43:19
  dirt roads that they run on. But it is the case of, OK, today
• 43:23
  we're doing this session, everyone turns up whether
• 43:25
  they're an Olympic gold medalist or it's their first run.
• 43:28
  And there's just this mindset of everyone can do the session,
• 43:33
  everyone's going to run and everyone starts at the same
• 43:35
  pace. Let's say it's a 30K run,
• 43:38
  Everyone starts at the same pace.
• 43:39
  And then you just run until you can't run anymore.
• 43:42
  The top guys can go all the way, the newer people or the less
• 43:45
  experienced people go a couple of K and but it's just like,
• 43:48
  there's no, there's no scaling of the workout.
• 43:50
  You just run and it's survival of the fittest.
• 43:52
  So I do, I do agree with you. I think there is that that
• 43:55
  mindset of this is how I'm going to make it out.
• 43:57
  And I talk a lot about why maybe haven't on the podcast, but with
• 44:01
  lots of people, when you look at the UK for sport, for lots of
• 44:05
  kids, you look at athletics versus football, you might be
• 44:11
  the quickest kid in your school. You've got a massive like bright
• 44:15
  future in the sport of athletics, but where's the
• 44:18
  money? Football?
• 44:19
  I'm going to go and play on the wing for football because if I
• 44:22
  make it into an Academy and then rise up, I can make more money
• 44:24
  than being a top level sprinter. But yeah, there's, there's kind
• 44:29
  of that, that attitude towards running and and making it out of
• 44:32
  poverty in Africa because you can do and there's lots and lots
• 44:36
  of great role models in the area, role models that you have
• 44:40
  direct contact to. So it's like definitely a, a way
• 44:44
  of getting out. But also I would argue
• 44:46
  genetically, there's lots and lots of studies around the size
• 44:50
  of the lower limb. So for running economy,
• 44:52
  basically the smaller your calf, the smaller your ankle, the
• 44:55
  lighter that part of your leg is, the faster you're going to
• 44:58
  be able to run over a longer distance.
• 45:00
  So it's a great. Use for me, yeah.
• 45:02
  I've got tiny cars and cars. It's terrible for me.
• 45:05
  You're African, genetically gigantic cars.
• 45:08
  So yeah, I think it's there's lots of different components and
• 45:11
  elements. I'm like, that's why I'm so
• 45:13
  fascinated in it. And it's a world that you don't
• 45:16
  get that much insight into other than maybe from the top runners
• 45:20
  at the moment. Like obviously Kip Kochi is
• 45:22
  doing a lot of media and he, he speaks quite openly on, on
• 45:26
  social media. Whether that's him or a team
• 45:28
  around him, I don't know. But there's, there's not much
• 45:30
  insight other than that really. Obviously have the, the, the big
• 45:34
  breaking 2 hour thing and lots of documentaries and lots of
• 45:37
  media around that. But other than that, like what
• 45:39
  can, what can you tell me about the other top runners?
• 45:42
  The guy who run one the London Marathon, what can you tell me
• 45:45
  about him? Very little to nothing.
• 45:47
  So unless you're like in that bubble and in their world like
• 45:50
  it's, it's just fascinating. Not that the directors that make
• 45:55
  things like drive to Survivor listening to this episode in
• 45:58
  particular, but it would be like, yeah, going behind the
• 46:02
  scenes and maybe maybe we're right and they are just running
• 46:05
  30 KA Day and it's pretty much the same session all the time.
• 46:08
  But I would love to see the difference between how they
• 46:13
  treat their bodies because I, I don't know what the funding is
• 46:16
  like over there, but I imagine that, you know, if you have a
• 46:19
  bit of a niggle in a session here, a lot of people would try
• 46:22
  and go and see a physio. Whereas over there I get the
• 46:25
  impression they probably don't and maybe they train through
• 46:28
  the. Laptop is actually pretty good
• 46:29
  and there's lots of like sport complexes up and probably.
• 46:32
  Still very dependent on the level, Yeah, whereas I feel like
• 46:35
  there are people that aren't even close to being professional
• 46:38
  here. That would be like, I'm going to
• 46:39
  go and see a physio, I'm going to get a training plan to
• 46:41
  recover. Whereas over there it might not
• 46:43
  be so accessible. Sure.
• 46:45
  All that unless you are really becoming a big name or you are a
• 46:47
  big name, Yeah, in a sport. As well, I think there's a great
• 46:50
  book called Running with Kenyans and I can't remember the name of
• 46:53
  the author, so we'll have to put it somewhere.
• 46:55
  But he basically upped and moved his family to the 10 in Kenya to
• 47:00
  basically just find out a bit more about them and their
• 47:03
  training and their running. And that's a really good insight
• 47:06
  into what it's like to to train as a, as a runner in, in East
• 47:10
  Africa. But I mean, I've heard crazy
• 47:12
  numbers around mileage per week and you hear people running over
• 47:17
  200 kilometers per week in prep for a marathon over 200 K.
• 47:23
  And like that number to me was shocking.
• 47:25
  And then I bumped into a good school friend, actually, George,
• 47:30
  if you're listening, I bumped into him at High Rocks on the
• 47:32
  weekend and I'd seen he'd run the London Marathon.
• 47:35
  I think he ran a 221. Yeah, yeah, yeah.
• 47:39
  And he told me he was running. I'd seen his Strava and I'd seen
• 47:42
  some crazy things. He was running 180 KA week in
• 47:45
  prep for the London Marathon with a full time job.
• 47:48
  Incredible. That I think that's the thing as
• 47:50
  well, that for those that haven't run a marathon or
• 47:53
  haven't done a marathon block, I should share that I should say
• 47:56
  is the understanding with endurance sports of the actual
• 48:01
  volume training wise that you have to do.
• 48:03
  And most of it is mind numbing. Yeah.
• 48:05
  Like getting slow, getting up in winter.
• 48:08
  I mean, really the reason that everyone celebrates finishing a
• 48:11
  marathon isn't necessarily because they've done 42 K.
• 48:13
  It's because they managed to stick to the plan and get up at
• 48:16
  5:00 in the morning when it was pissing down with rain in
• 48:18
  January and get their 10K in before they had to come back for
• 48:22
  work and do their commute. Yeah.
• 48:23
  And that's really what you're celebrating is like, yes, you
• 48:26
  were able to force to get through the block.
• 48:28
  You've actually block because like the block can be almost
• 48:31
  1000 K just so you can run 42 on on 160 it's.
• 48:35
  Crazy, isn't it? And so 180 KA week while also
• 48:39
  doing a full time job. I mean, even if you are quick,
• 48:43
  you know the that's, that's so many hours of training and in
• 48:47
  reality your body's not going to be able to withstand unless
• 48:49
  you're doing the gym training. Yeah, the faster you are
• 48:51
  probably the more training you're doing.
• 48:52
  Yeah, and but you've also got to do the gym training to make sure
• 48:56
  everybody's strong. Enough to, well, that's, that's
• 48:57
  why I'm so interested in because I, I, I see so little of that.
• 49:02
  Like obviously you need to develop the tolerance to the
• 49:04
  impact and the the just the obscene loading that you're
• 49:07
  getting across these weeks of training.
• 49:10
  But yeah, I I don't see that much of that spoken about.
• 49:13
  So this is one of the things, and this tells us off nicely in
• 49:16
  something that I was interested in talking about as well.
• 49:18
  And this basically is just because it's my podcast, so I
• 49:20
  can do this. But talking about loading and
• 49:24
  the volume there, one of the things that's really interesting
• 49:26
  is a talking point in my training, people I know is
• 49:31
  training and the sort of elites in endurance sport is managing
• 49:37
  the volume across your different domains.
• 49:39
  Because if we look at for a marathon runner, managing the
• 49:42
  volume of running is pretty much the main focus.
• 49:45
  A cyclist is managing the amount of time you're on the bike.
• 49:48
  If you're a triathlete, all of a sudden it's the running, the
• 49:51
  cycling and the swimming. Imagine.
• 49:53
  And then you, I mean, you take a look at higher Ox, which isn't
• 49:56
  on the same level as a triathlon in terms of the total volume
• 49:59
  required. But there are other forms of
• 50:02
  training that you have to take into account.
• 50:05
  Now I've made big changes the way that I train and I pick
• 50:09
  things. One of the things that I've been
• 50:11
  really interesting in is the aerobic side and understanding
• 50:14
  how to build your aerobic base out so you become more efficient
• 50:17
  and your body uses its energy systems more efficiently.
• 50:20
  And one of the big things would be to get better at running.
• 50:24
  The classic piece of advice is to do more slow runs, and that
• 50:27
  is true. But for someone of my weight,
• 50:30
  running slower means more up and down.
• 50:32
  More up and down means more load through my joints.
• 50:35
  That increases my chance of injury.
• 50:37
  Which then means that I've decided, well, if I'm focusing
• 50:39
  on my aerobic efficiency, I don't need to do that when we're
• 50:43
  running. I can do that in an alternative
• 50:45
  method. I don't have a swimming pool at
• 50:48
  my house. And what do you mean?
• 50:50
  I'm also not? I don't massively enjoy swimming
• 50:52
  that much. I'm not going to say I'm bad at
• 50:55
  it. If Amy's listening to this,
• 50:56
  she's probably shouting in the car like you're bad at swimming.
• 51:00
  But don't worry, she's not listening.
• 51:03
  The easy option is that the bike?
• 51:06
  Yeah. So sitting on a bike and not
• 51:08
  loading your legs and loading those joints, but still being
• 51:11
  able to turn the legs over a similar speed to running and
• 51:15
  then get the aerobic benefit is a huge thing that I've been
• 51:18
  doing. And the benefit that I've got
• 51:19
  from that seems to be quite massive and just enables is
• 51:23
  almost like gives you a higher tolerance for when those
• 51:29
  sessions do get tough. And don't get me wrong, you
• 51:31
  can't just do that and expect to be great when you're really
• 51:34
  gassing yourself out in a session.
• 51:36
  You do need to be doing those gassed out sessions, but the
• 51:38
  whole thing really plays into it.
• 51:43
  But yeah, well, essentially what that's doing, it's just pulling
• 51:46
  your 70% up exactly. So it's like your capacity,
• 51:50
  aerobic capacity just jumps up a level.
• 51:53
  And I think lots of people are like Zone 2 and low aerobic work
• 51:57
  was the buzzwords and they were floating around over the last
• 52:00
  couple of years and everyone's getting really into it.
• 52:01
  But it'd be interested to see if you just did low aerobic, what
• 52:07
  your performance would look like on race day for something like
• 52:12
  high rocks, that'd be really interesting.
• 52:14
  Well, what I'd say is in reflection of my training that
• 52:18
  I've been doing from January, I'd say 80 to 90% of my aerobic
• 52:22
  of my training has been lower aerobic.
• 52:25
  The only exceptions are when I've been doing my high rocks
• 52:29
  specific sessions which has been like threshold Friday that rocks
• 52:33
  holds or some sessions on Tuesday nights or if I'm doing.
• 52:37
  She is threshold work, right? So it's like race pace.
• 52:39
  Or if I'm doing like tempo runs or intervals, I probably do
• 52:45
  those slightly less often. I probably do my intervals
• 52:48
  slightly less often than once a week.
• 52:50
  Or we do tempo runs slightly less often than once a week as
• 52:52
  well. Because I've think I've
• 52:53
  mentioned it before, but I'd operate more on like a 10 day
• 52:55
  rotation rather than a seven day rotation.
• 52:58
  But a lot of my running that I actually physically do is more
• 53:02
  about speed and then the easier stuff I do in other formats,
• 53:06
  whether that is on a row machine or the bike.
• 53:08
  But those options have kind of become staples in my training.
• 53:14
  And then the threshold stuff is less common because it's way
• 53:17
  more taxing, but I still make sure I try and get it in there.
• 53:20
  The other thing that I do is I do relatively low aerobic
• 53:26
  training of the movements or beneficial movements for
• 53:29
  strength. And an example of that today I
• 53:33
  actually nearly passed out in a session I did just before this
• 53:36
  podcast, but I appreciate way too hard.
• 53:39
  I didn't think so on paper, but the idea was to be staying in a
• 53:45
  particular place with my heart rate while also doing some
• 53:49
  strength movements at a slightly elevated heart rate to make sure
• 53:51
  that I could focus on the technique of the movement being
• 53:54
  good when I'm in a slightly compromised position in terms of
• 53:58
  my breathing, right. But not in a way that's overly
• 54:01
  so taxing that tomorrow morning I feel like I've been hit by a
• 54:04
  car because I've done such a hard workout.
• 54:07
  And I think that's the sort of thing that I've been trying to
• 54:08
  build in because it gives throughout the week so many
• 54:11
  different things that my body's got to experience that when it
• 54:13
  comes to ideally erase, it is going to experience all of those
• 54:15
  at the same time. And it's not unfamiliar.
• 54:18
  It's just it could be potentially unfamiliar for them
• 54:20
  all to happen at one for that period of time.
• 54:23
  And again, this is where some of the volume training where on a
• 54:26
  Friday, if you are a fresh hold Friday, they are close to race
• 54:30
  length some of those sessions. And that's really priming the
• 54:32
  body for that. And that's where simulations of
• 54:35
  races come in as well. So all of these things.
• 54:38
  However, one thing I want to talk about is I did my race in
• 54:42
  Barcelona, which was last weekend.
• 54:45
  It was the same time as the London Marathon and if I'm
• 54:48
  completely honest, because a few episodes ago we spoke about the
• 54:51
  fact that I was going to put a time out there that I wanted and
• 54:53
  hopefully that would mean I achieved it.
• 54:55
  I didn't. So I said I wanted to get a one
• 54:58
  hour, 4 minutes sort of time because that's what I got in
• 55:01
  Stockholm in my first episode, which was at the open weight,
• 55:04
  not the pro weight. And I feel so much fitter and
• 55:07
  I'm a much better runner in all of this.
• 55:09
  And I went into it and I was expecting to probably get
• 55:14
  humbled a little bit. When I did get humbled, I got
• 55:17
  humbled in a relatively predictable part of the race,
• 55:20
  which is towards the end. And up until that point,
• 55:23
  everything was kind of within an acceptable realm of performance.
• 55:28
  And one of the biggest takeaways or excuses that was coming out
• 55:32
  of that was the the sleds in that particular race, which are
• 55:37
  the second and third station, were crazy.
• 55:40
  And I distinctly remember going into the sled push and thinking,
• 55:43
  yeah, this is heavy, but I'm expecting it to be heavier.
• 55:47
  It's a pro sled. It's not going to humble me.
• 55:49
  And it moved and I came out slightly slower than I'd want,
• 55:52
  but I was like, OK, cool, no problem.
• 55:54
  At least I know going into the sled pool, I love that that's my
• 55:58
  chance for me to kind of drop my heart rate but do things
• 56:02
  sensibly and still move as quickly as possible.
• 56:04
  It's the first time I've ever not been able to move a sled on
• 56:07
  the first movement and it really it didn't get in my head because
• 56:10
  I was like, I'm not going to let it get in my.
• 56:11
  Head but then. But then, but then I was like,
• 56:15
  OK, well, this is going to start moving easier as the there's
• 56:18
  less rope, there's less slack, all of this.
• 56:20
  But it didn't. It didn't.
• 56:21
  And I think the thing that, and I've tried to explain this to
• 56:24
  you is of whether you believe me or not, is when you pull the
• 56:27
  sled, that little bit of momentum when you let go of the
• 56:29
  rope feels like the sled moves maybe an extra couple of inches
• 56:33
  and all I can explain. Just like as.
• 56:35
  Soon as I started to loosen my grip on that rope, it it was
• 56:40
  almost like it was going the other way.
• 56:42
  And so all of a sudden it took me a minute longer to do that
• 56:46
  station than it happened in any simulation, even though I've
• 56:48
  been putting extra weight on. And I don't think, like I said,
• 56:53
  I didn't let it get to me because I actually, unlike me,
• 56:56
  had completely ruined my watch. So I had no idea how long that
• 56:59
  had taken me. I didn't know how long any of
• 57:01
  the sessions taken me. I, I was blind, I was flying
• 57:04
  blind. I then continued the race and
• 57:07
  actually interestingly, looking back at the data, my runs were
• 57:10
  impressively consistent considering I was flying blind.
• 57:14
  But towards the end of the race is where I think the fatigue hit
• 57:17
  me. Yeah, I think you that's where
• 57:19
  you experience the fatigue. It just didn't happen.
• 57:22
  It was like the later onset. Yeah, and I think I've been
• 57:24
  fighting feeling while I'm tired, but like, I'm OK, but
• 57:29
  you'll be fine at that point. And I think I got to the lunges
• 57:33
  and I was just zapped and I couldn't hold the face.
• 57:35
  It's such a similar when you look at like the mechanical
• 57:38
  movement of the leg when you push the sled first, the lunge.
• 57:41
  So similar, so like that could just be the the final nail in
• 57:44
  the coffin for you. The real, the really confusing
• 57:47
  thing about that whole thing, so it was pretty much everyone we
• 57:49
  knew that raced that weekend had a tough time.
• 57:52
  And I think that's really difficult.
• 57:54
  But the more difficult thing was, and you and I spoke about
• 57:56
  this the night after we'd finished the race, was that the
• 58:00
  elites who'd qualified for the 815 crazy times, most of them
• 58:05
  had run personal best. Immediately you start to think,
• 58:09
  well maybe if the Steads were heavier then that actually
• 58:11
  played into their strength and that's how they got their best
• 58:15
  time. But I would argue that I don't.
• 58:16
  I don't care who you are, one particular exercise being harder
• 58:19
  shouldn't make you faster. It's such a, it's, it's just
• 58:22
  like, it confuses me as well because in theory it's
• 58:26
  standardized and like the carpet is the same.
• 58:30
  The sled weights are all the same, but it's like what impacts
• 58:35
  the friction on the carpet? Is it the surface underneath?
• 58:39
  Was there a different type of stuff?
• 58:40
  Was it concrete? Was it rubber?
• 58:42
  What would they put the surface like?
• 58:43
  There's so many different layers.
• 58:44
  So I hate to use the sled as an excuse, but it's hard to
• 58:50
  overlook that when in theory the course was OK, the course didn't
• 58:55
  feel long or slow or whatever. And then you look at all of the
• 58:58
  people that we know and train with frequently, looking at all
• 59:02
  of their times, and it's just. Everyone, I would say everyone
• 59:04
  on average is about 4 to 5 minutes off.
• 59:07
  Yeah. Yeah.
• 59:07
  And the thing that was, I mean, part of that was really gutting
• 59:10
  for me. Part of it was like, well, if
• 59:12
  everyone's 4 to 5 minutes off their usual, if I'm 4 to 5
• 59:14
  minutes faster with my current fitness ability, I'm faster than
• 59:19
  I wanted to be. Yes.
• 59:20
  Which is which is massive. And then that rolled into London
• 59:24
  the following weekend. So we just had London and and
• 59:27
  one of the boys that we train with Will, he'll be delighted to
• 59:30
  be shouted out for positive reasons.
• 59:34
  We we had the opportunity to watch Will race again.
• 59:37
  So don't forget he's raced a a couple of times the weekend
• 59:40
  before. So he's coming off the back of a
• 59:41
  race weekend. So he he wasn't so I coach Will.
• 59:46
  So he actually wasn't planning on racing in London and me as a
• 59:51
  really sensible coach, he would have gone Will.
• 59:54
  You don't need to race 2 weekends in a row, but I've kind
• 59:57
  of seen what had happened in Barcelona and he hadn't raced
• 1:00:00
  for a while. He'd taken a couple of months
• 1:00:02
  since November. He had no Stockholm, so since
• 1:00:05
  December he hadn't raced, which was really patient, really
• 1:00:07
  mature for him. We had the most amazing prep.
• 1:00:10
  He was so much better. Super, super fit, super strong
• 1:00:14
  and he was confident he could see that in him.
• 1:00:15
  So I could see that he was dejected off the back of his
• 1:00:19
  performance. So I thought, look, this is he's
• 1:00:22
  got the ability. He won't be fully recovered,
• 1:00:25
  which is something we should probably talk about as well.
• 1:00:27
  He won't be fully recovered, but he's got the ability to deal
• 1:00:31
  with the volume, so that's not an issue.
• 1:00:33
  He's not going to injure himself or do harm to himself.
• 1:00:36
  He might just be really tired afterwards, but he had this kind
• 1:00:40
  of like fire in his belly even more so he wanted to prove that
• 1:00:43
  he could go sub hour. So that was the reason why I was
• 1:00:47
  like, I don't love it from a coaching perspective, but I love
• 1:00:51
  it from I want to see him race and I want to see him break the
• 1:00:53
  hour. And lo and behold, he went and
• 1:00:56
  ran 59 minutes and 12 seconds, which was the 5 minutes faster
• 1:01:01
  than the previous week. Yes.
• 1:01:02
  And that's like over a minute PB, I think, or about a minute
• 1:01:07
  PB. He was one hour almost. 2
• 1:01:08
  minutes, yeah, fine. Yeah, yeah.
• 1:01:11
  And the third, which is deserved, yeah.
• 1:01:13
  But also like as you said, expect it was really.
• 1:01:15
  Yeah, as well. So that's another.
• 1:01:17
  That's another thing that I hope gives him confidence looking
• 1:01:20
  towards world champs now is that he had literally and he he'd
• 1:01:25
  raced. He didn't do the relay.
• 1:01:27
  Ambassador as well. He didn't do the relay.
• 1:01:28
  I jumped in, yeah. Fine.
• 1:01:29
  So he'd run the solo pro and then he'd done double S yeah,
• 1:01:35
  with with Lauren. So he'd had two races already in
• 1:01:37
  the legs, probably a week of recovery, if that.
• 1:01:41
  So then to then go again. And so I hope that gives him
• 1:01:43
  confidence that he can go even quicker with the time he ran in
• 1:01:47
  London. It's the 37th fastest pro time
• 1:01:50
  ever, which is a cool start in his age group, which is a really
• 1:01:53
  cool start. And yeah, I mean, our job now as
• 1:01:58
  coaches for Will is just kind of figuring out where he can really
• 1:02:02
  start to go quicker. Running looks great.
• 1:02:05
  I think there's still room to be improved on in the running.
• 1:02:08
  I don't want to become the Will show because there's there's
• 1:02:12
  lots of our clients who did phenomenally well and we've got
• 1:02:15
  lots of tickets punched to world champions.
• 1:02:16
  So there's a lot of people that are going to the world champs
• 1:02:19
  and. I'm not one of them and yet,
• 1:02:21
  well, I don't think I would go even if I qualified.
• 1:02:25
  There's a very different story when the e-mail comes in and
• 1:02:27
  says. But the interesting thing for me
• 1:02:29
  is I know that someone was offering up a men's pro ticket
• 1:02:35
  for Cardiff, which is coming at the end of this month.
• 1:02:38
  And I message them about 20 minutes before my race and I in
• 1:02:42
  Barcelona. And I said I'll message you
• 1:02:44
  later tonight. Keep this on ice.
• 1:02:48
  It is what it is. I'll look for a fun race in
• 1:02:50
  Cardiff. I'll I'll probably still want to
• 1:02:52
  race because I'm not going to world champs, which is just a
• 1:02:53
  matter of days or weeks after. But if it doesn't go well, I
• 1:02:59
  think I'm going to want another crack in it.
• 1:03:02
  And like I said, I was disappointed.
• 1:03:04
  I was slightly and I'm very much now in this confidence Gray area
• 1:03:08
  where don't get me wrong, I know you're an incredible coach, but
• 1:03:13
  I don't believe you can knock 5 minutes off Will's time in a
• 1:03:16
  week by performance coaching. There's a lot that went into
• 1:03:20
  that. There was a lot of fire in the
• 1:03:21
  belly and and all of that sort of thing.
• 1:03:24
  But 5 minutes and we already discussed that.
• 1:03:26
  Everyone else we saw was 4 to 5 minutes off their pace.
• 1:03:30
  Part of me is like, I want to race right now.
• 1:03:32
  Do you just see where I'm at? But then part of me is also
• 1:03:35
  like, I've been given a little chance here to regroup, see what
• 1:03:39
  I got humbled by, work on those things.
• 1:03:41
  So the chance of that happening again is lower.
• 1:03:44
  And hope that when I get to Cardiff, they don't have the
• 1:03:47
  Spanish carpet. But my, my wondering from your
• 1:03:50
  side is what would you say as a coach, not as my coach, Yeah,
• 1:03:57
  yeah. But what would you say, on
• 1:03:58
  reflection of what happened in my Barcelona race, should
• 1:04:01
  possibly take I? Think it's, it's so hard and
• 1:04:03
  it's it's definitely specific to the person.
• 1:04:07
  And I'm just like thinking about the conversations that I had
• 1:04:09
  with Will, like I didn't need to put fuel to the fire.
• 1:04:12
  Like he he wanted that sub hour and we targeted Barcelona.
• 1:04:16
  That was the race where he was going to do it.
• 1:04:18
  But you look at all professional sport, it doesn't matter what
• 1:04:21
  sport you're in, you don't win every time, you don't PB every
• 1:04:25
  single time. You don't go and run a marathon
• 1:04:27
  and get PB every time. Even the best in the world
• 1:04:30
  sometimes have an off day. And that's just sometimes the
• 1:04:32
  way it goes when you race. So whatever the circumstances
• 1:04:36
  are, the environment that causes that, or you'd obviously
• 1:04:38
  travelled out to Spain as well, you're sleeping in a different
• 1:04:41
  bed and it sounds crazy, like we're not professional
• 1:04:44
  sportsman, but it does make a difference.
• 1:04:47
  You're eating different food, different temperatures,
• 1:04:49
  different everything. So you can't take, you can't
• 1:04:53
  overlook that as an impact in how you perform.
• 1:04:57
  But we just wanted to kind of look at how we can make him feel
• 1:05:01
  more relaxed in the race and try and take the pressure of
• 1:05:04
  expectation off your shoulders. And the majority of the pressure
• 1:05:08
  comes from you. So it's really hard to do that.
• 1:05:11
  And that's maybe why I wanted to talk about Rory McIlroy as well,
• 1:05:14
  how much pressure he'd put on himself to win that and to
• 1:05:17
  perform under pressure. And we just figured out, you
• 1:05:20
  know, well, as well as I do, he's like a Labrador.
• 1:05:23
  So it's just like, go and have fun, go and enjoy it.
• 1:05:26
  And I think, I think he you, you saw him running around and he
• 1:05:28
  truly just loved the fact that everyone was there showing his
• 1:05:32
  name. And he liked the fact that he
• 1:05:33
  was super fast and he felt good. And as a result, he was relaxed,
• 1:05:37
  he was smooth and he performed really well.
• 1:05:39
  And I think that's the biggest take away that I've got from my
• 1:05:42
  Barcelona race going into this Cardiff race.
• 1:05:44
  Is how much pressure do you put on yourself?
• 1:05:46
  Yeah. And that I wasn't putting a lot
• 1:05:47
  of pressure necessarily to achieve the time I wanted.
• 1:05:50
  I was more putting pressure on myself to not let myself down.
• 1:05:52
  Yeah, and that I, I don't feel, I don't, I genuinely don't feel
• 1:05:57
  like I let myself down. But I remember looking up at the
• 1:06:00
  board when I crossed the line as you always do when you look for
• 1:06:03
  the result in any sort of competition you've been a part
• 1:06:05
  of. And I saw the time and
• 1:06:07
  immediately didn't register it. And I can't even tell you what
• 1:06:10
  it I know it's one O 7 something with all of my other races.
• 1:06:13
  I can tell you the second could probably almost say the
• 1:06:15
  milliseconds of my watch, I didn't register it because I was
• 1:06:19
  like, it's not what I wanted. I don't think I raced that
• 1:06:21
  badly. I'm just going to kind of ignore
• 1:06:23
  it and like I finished and it's not a bad time.
• 1:06:27
  Like it's actually not a bad time, but it's just not what I
• 1:06:30
  wanted. And I think the biggest thing
• 1:06:33
  that is a huge difference is there was a lot of stuff going
• 1:06:36
  on in my personal life and I needed that race for an outlet
• 1:06:38
  for that as well. And to kind of prove to myself
• 1:06:41
  that I could do that race and have trained for it given
• 1:06:45
  everything that I was, I was sorting out.
• 1:06:47
  But now with some of those things that are starting to
• 1:06:51
  remove themselves from my play going into Cardiff, the
• 1:06:54
  immediate thing I've noticed that's different is the playlist
• 1:06:56
  I listen to when I train. And a playlist I listen to going
• 1:06:59
  into Barcelona was very like kind of dark and yeah, that kind
• 1:07:03
  of thing. Whereas now this, I'm pretty
• 1:07:06
  much, I've pulled out this playlist that I used to listen
• 1:07:08
  to before games and stuff when I was very young playing rugby or
• 1:07:12
  when I was playing American football, which just kind of
• 1:07:14
  puts you in this move of mood of like.
• 1:07:16
  Lil Wayne, Emma. Kind of kind of no, no, no, like
• 1:07:19
  just here comes the by Wretch 32 like stuff.
• 1:07:23
  You kind of just on your vibe and it's like on you and like
• 1:07:26
  I'm going into that and in my training, I'm kind of having a
• 1:07:28
  bit more fun with it. And I'm hoping that on race day
• 1:07:32
  that just comes across. And when Hugh and I raced this
• 1:07:36
  weekend, Hugh behind camera, we had a really like good race.
• 1:07:40
  I think it went really well. Like we didn't really have much
• 1:07:42
  of a chance to plan what we were going to do, but we went out
• 1:07:45
  there and I had AI had a really good time doing it.
• 1:07:47
  Don't mean, don't get me wrong, no points in that race where it
• 1:07:49
  was like tough, but I want to feel like I felt in that race,
• 1:07:54
  in my solo race and see how that comes out.
• 1:07:58
  So yeah, it was interesting, but it's interesting to.
• 1:08:00
  See, like inherently different though to how I've been my whole
• 1:08:04
  life competing where it's like toxic competitive, like have to
• 1:08:08
  win, have to do as well as possible to flip that on its
• 1:08:11
  head and go, I'm kind of just doing this for fun.
• 1:08:13
  I'm like, maybe I'm going to try and enjoy it.
• 1:08:15
  And don't get me wrong, I know for a fact that isn't going to
• 1:08:17
  be the last time I'm like that in a race.
• 1:08:19
  I know that if I if I go ahead and be this time, I'm not
• 1:08:23
  personally expecting to go sub hour.
• 1:08:25
  So I know that the next time that in my thoughts, I'm like,
• 1:08:29
  oh, we could be honest and it doesn't happen.
• 1:08:31
  I know that it's going to be like, I've probably put too much
• 1:08:33
  pressure on myself. So sure, if if I ran something
• 1:08:36
  like a one hour and 2 seconds the next time I race and it'd be
• 1:08:40
  like I'm I'm, I should be getting it.
• 1:08:44
  But we'll see. But yeah, that's a little
• 1:08:46
  insight for those that were listening to this point of what
• 1:08:49
  I did, but also like kind of a catch up on what can happen in
• 1:08:53
  sport. It's just even me as a person
• 1:08:55
  that weeks ago saying, oh, I'm just going to, you know, enjoy
• 1:08:57
  it. It's my first one.
• 1:08:58
  It's a benchmark. It's all well and good saying
• 1:09:01
  that. I was trying to convince myself
• 1:09:02
  of that. But as an athlete you probably
• 1:09:04
  do need to recognise that sometimes you're going to have
• 1:09:06
  those races where you just put too much on yourself.
• 1:09:09
  It's it's, it's funny because you see so many different people
• 1:09:11
  and people's coping mechanisms and I'm very similar.
• 1:09:13
  It's like self deprecating and going like, I'm not that good,
• 1:09:16
  I'm not that fit. I'm a bit injured, I had some
• 1:09:18
  time off, I'm not going to do well.
• 1:09:22
  And as a result, you're like, you're just managing
• 1:09:23
  expectations and you're trying to manage everyone else's
• 1:09:25
  expectations despite the fact that no one else really cares
• 1:09:28
  about your time. You wish they did, but like, no
• 1:09:31
  ones. Well, maybe me, no ones going
• 1:09:33
  through rocks fit or whatever, looking at yours.
• 1:09:35
  Yeah, everyone is, but they're just not.
• 1:09:37
  There's maybe like a hat of Finn, Disney, probably.
• 1:09:40
  Yeah. He's a badger.
• 1:09:41
  He's there all day. He knows everyone's times.
• 1:09:44
  But yeah, so it's just like how people manage their expectations
• 1:09:48
  and, and for Will and, and the situation that he was in, he was
• 1:09:50
  just like smile through it, have fun.
• 1:09:52
  And and before the race, it was like all points in the race make
• 1:09:56
  sure I'm smiling if I'm not shouting me to smile.
• 1:09:58
  And that's exactly what we did. And he's got the first time.
• 1:10:01
  I'm going to take an opportunity to just shout out to previous
• 1:10:04
  guests to the podcast as well, Ollie Russell and Charlie
• 1:10:07
  Bottrell. What a performance they those
• 1:10:09
  guys this weekend in London managed to qualify for the Elite
• 1:10:12
  15 and they did it in incredible fashion.
• 1:10:16
  Second, coming into the last station which is the wool wools
• 1:10:18
  and just went into some sort of demon mode and it was actually a
• 1:10:24
  crazy, crazy finish to the race. The top four were all within 3
• 1:10:27
  wobbles of each other and they managed to come out on top just
• 1:10:32
  wobbling and no repping slightly faster and slightly less time
• 1:10:36
  less times than the the other guys around them.
• 1:10:37
  And they've managed to achieve what and what I think is really
• 1:10:41
  nice is it's almost a year since they've been on the podcast.
• 1:10:44
  Hearing them talk about their dream of getting into the Elite
• 1:10:46
  15 and actually doing the work that's all doing it is really
• 1:10:50
  cool and both of them are keen to come back on at some point so
• 1:10:52
  I but I can get. Them also how competitive their
• 1:10:55
  qualification time was versus all the other elite 15 times.
• 1:11:00
  They're not like always scraped in at the bottom.
• 1:11:02
  They're like fourth or something, 3rd or 4th.
• 1:11:04
  Is, is I think the fourth or fifth fastest time ever.
• 1:11:10
  And what's really gutting about that at the same time is the
• 1:11:12
  guys who came in fourth, they came fourth, but they were 9
• 1:11:16
  seconds away from winning the race.
• 1:11:18
  And so they've come 4th, which means that they have set the
• 1:11:21
  eighth fastest time on in the top 15 teams in the world.
• 1:11:26
  And that's that's really difficult kind of comes with the
• 1:11:28
  inconsistency of the courses as well, because the current world
• 1:11:31
  record is so much faster than the weekend that you kind of
• 1:11:35
  have to say actually, actually is that course related because I
• 1:11:39
  think it's still like a minute and a half, but then also like.
• 1:11:42
  The, the, the people who are racing or the times that are
• 1:11:45
  being raced at these newer events.
• 1:11:48
  For example, I, I, I think it was Mumbai hierarchy in Mumbai,
• 1:11:52
  when you're looking at the how fast, I think I would have won
• 1:11:56
  my category. If I run the grinding my gears,
• 1:11:58
  you really are grinding my gears.
• 1:12:00
  There's there's a lot of people that played the game that we all
• 1:12:02
  spoke about but didn't end up doing, which is going to Mumbai,
• 1:12:05
  fly to Mumbai where the sport is brand new and be average and win
• 1:12:09
  and go to the world champs. And if you're listening to this
• 1:12:12
  podcast as one of those people and this is upset you, good.
• 1:12:17
  I respect it. I think I mean the game's the
• 1:12:19
  game. Don't hate the player, I hate
• 1:12:20
  the game, but. I was on Skyscanner, can't
• 1:12:25
  afford it. But this can be used to lead us
• 1:12:31
  into the rocks section which is the quiz now.
• 1:12:36
  Charles threw a bit of a Paddy last time.
• 1:12:38
  He didn't do very well and it isn't his turn to answer the
• 1:12:41
  questions. I'm worried that the people have
• 1:12:43
  listened to every single episode that we've done together,
• 1:12:46
  listened to the quiz and gone. Charles is just a complete
• 1:12:48
  idiot. He must be.
• 1:12:50
  AI would be interested though as the number of people are
• 1:12:53
  actually getting a lot of them right because I have listened
• 1:12:54
  back when I'm editing this and I do think it's pretty hard
• 1:12:57
  questions to be fair. Some of them are so niche.
• 1:12:59
  Yeah, I, I just kind of, I come up with an idea and I just like,
• 1:13:02
  yeah, I, I want, I more want to tell you something than I ask
• 1:13:06
  you a question. But anyway, what have you got
• 1:13:08
  for me this week? So I thought I'd I'd switch
• 1:13:10
  things up because I was fed up of getting everything wrong and
• 1:13:13
  Angus getting everything right. So we're not doing an actual
• 1:13:16
  quiz. All right, we're going to we're
• 1:13:18
  going to have some questions. We're going to try and keep the
• 1:13:21
  discussion to a minimum, but some of the questions are
• 1:13:25
  slightly different than others and I hope we have a little bit
• 1:13:27
  of fun with it. OK, I'm interested in this.
• 1:13:29
  All right, so we're just going to dive in right now.
• 1:13:32
  We're going to start with a would you rather.
• 1:13:34
  So no question here. This is just personal opinion.
• 1:13:37
  Would you rather and there's lots of things that have nicely
• 1:13:40
  come from from what we've spoken about.
• 1:13:42
  So would you rather a sub three hour marathon or a sub 60 pro
• 1:13:50
  high rocks? I think this is a fairly easy
• 1:13:52
  one to start you off. It's actually not that easy
• 1:13:58
  because The thing is I actually have far less interest in
• 1:14:02
  running marathons than I do hierarchs, especially right now,
• 1:14:07
  which is why it seems it would be obvious for me to say 660.
• 1:14:10
  However, being able to say you can, you have the universal
• 1:14:15
  prestige behind her. I've done a sub three and a
• 1:14:17
  marathon. I never have to run a marathon
• 1:14:19
  again. Yeah, realistically, because I'm
• 1:14:21
  not interested in doing sub 2:45 or 2:30 anyway, I'm going to
• 1:14:28
  actually go with the sub three hour marathon because the
• 1:14:32
  experience of that, I mean achieving that across that
• 1:14:36
  amount of time is way cooler. Plus, as long as it didn't
• 1:14:40
  happen in Valencia by 10 seconds, then no one can be like
• 1:14:44
  it was a fast course, which they could, yeah.
• 1:14:48
  Yeah, yeah, yeah. The way it the inconsistency at
• 1:14:51
  the moment. Yeah, sure.
• 1:14:52
  So I would, I would actually go for the sub three marathon
• 1:14:54
  because like I said, I would also then be like cool, never
• 1:14:57
  doing that again. Whereas with a higher ox pro, if
• 1:14:59
  I got sub hour, I'd be like, I'm going to be doing more of these
• 1:15:03
  and I'm going to be wanting to go quicker.
• 1:15:04
  And if I then was slower I'd be gutted.
• 1:15:06
  Yeah, true. I actually had a funny
• 1:15:08
  conversation with someone who's a good friend of mine who's also
• 1:15:11
  a very fast marathon there. Things like 2-30 something, 233
• 1:15:15
  maybe. And he was because I'm trying to
• 1:15:17
  convince him to do a highrox and he was like my marathon time
• 1:15:21
  will live forever. Highrox might not.
• 1:15:24
  So it's like a marathon has stood the test of time.
• 1:15:26
  If you can go around telling people you can run a 230
• 1:15:29
  marathon or a sub three hour marathon, then people recognize
• 1:15:32
  that as real. Recognize real.
• 1:15:34
  Some people don't even know what highrox is.
• 1:15:36
  So that was a good one. I'm going to stick with the
• 1:15:40
  would you rather then. So again, these good themes
• 1:15:43
  scratch golf OK or a sub seventeen 5K.
• 1:15:50
  So this one's so easy for me. OK, scratch goal.
• 1:15:55
  And there's there's a the reason isn't and I don't I don't really
• 1:15:59
  know what the reason could be that you would say that.
• 1:16:02
  But I have a really big thing with sport where I enjoy really
• 1:16:08
  satisfying things within sport. One of the reasons that I liked
• 1:16:11
  being a quarterback within American football fields is when
• 1:16:14
  when I have thrown a pass and I get to watch it come out my hand
• 1:16:18
  and fall straight into the path of my receiver who's doing for a
• 1:16:21
  touchdown. I get to watch that happen.
• 1:16:23
  And that is an incredible feeling.
• 1:16:25
  Same thing when you're playing golf and you hit that, that one
• 1:16:29
  shot in each round. And I'd, I'd like to think as a
• 1:16:32
  scratch. Golf as a scratch?
• 1:16:34
  Golfer, I'd like to think that is most, but you get to watch
• 1:16:36
  exactly what you wanted to have happen happen is it scratches
• 1:16:41
  the part of the brain and it scratches and that is 100.
• 1:16:44
  Percent. It's so true, isn't it?
• 1:16:46
  You, you shoot like a 150 round, you've got that one shot.
• 1:16:50
  Yeah, it was. Like a driver out of a bunker
• 1:16:53
  and it went on the green. Yeah, yeah.
• 1:16:56
  It's so good, it's so true. All right, let's keep it rolling
• 1:16:59
  then. You can only ever choose one
• 1:17:03
  concept 2 machine ski row bike forever.
• 1:17:08
  Where you going bike really 100 just straight off the bat?
• 1:17:11
  Because I think, I think for me so far in my training, it has
• 1:17:14
  been the biggest cheat code. OK, it it, it fixes my legs when
• 1:17:18
  my legs feel bad. It can ruin my legs when my legs
• 1:17:20
  feel good. And I can watch stuff while I do
• 1:17:24
  it quite easily. Like if I want it like it, it
• 1:17:27
  seems ridiculous to me that I can do a workout that's actually
• 1:17:30
  beneficial for me and watch movies while what she what she
• 1:17:33
  wanted. And the other thing, footprint
• 1:17:39
  smaller can fit in my living room which is a warning for
• 1:17:42
  future properties that I live in.
• 1:17:44
  But Roe folded up. Yeah.
• 1:17:49
  I'd argue the ski ugg's the same, maybe smaller.
• 1:17:51
  Ski Ugg is actually quite a small footprint, but it's quite
• 1:17:54
  tall yeah, but yeah, no, I I'm sticking with OK, sticking.
• 1:17:58
  With it was a fast answer. All right, you're going out for
• 1:18:02
  dinner non romantic, OK, And you can invite one guest and you get
• 1:18:07
  to choose between Roger Federer and Tiger Woods.
• 1:18:14
  Who you taking for a non romantic feature express that's
• 1:18:19
  really other restaurants are available.
• 1:18:21
  And again, my answer, I'm going with Tiger Woods.
• 1:18:25
  Really, I'm going with Tiger Woods.
• 1:18:27
  Because I can answer this one when I wrote the question down.
• 1:18:30
  I think this is a really, this is actually a really tough
• 1:18:32
  question because there's a lot of things I'd love to talk to
• 1:18:34
  Roger Federer about, but he, he's almost like too vanilla.
• 1:18:44
  You know, he's, he's like, he's so perfect.
• 1:18:46
  He's he's had an incredible career.
• 1:18:48
  He's done the blueprint as far as being a professional tennis
• 1:18:50
  player. But like, I would want to sit
• 1:18:54
  down and talk Tiger and be like to your lifer.
• 1:18:57
  And you still came back as an incredible golfer.
• 1:18:59
  And like there are generational talents.
• 1:19:02
  And also Roger Federer has been eclipsed a little bit by the
• 1:19:06
  success of the other people born in the 80s.
• 1:19:09
  Where I'd be like topical Tiger Woods is like kind of stand
• 1:19:13
  alone. And I would want to know what it
• 1:19:16
  was like as well. Let's let's be real on this, as
• 1:19:20
  a person of colour at the time, right through the rank, I would
• 1:19:22
  love to know the reality of that.
• 1:19:23
  It's what the reason that I also was so fascinated.
• 1:19:25
  One of the first bought books that I bought with my own pocket
• 1:19:29
  money was Lewis Hamilton's autobiography Because I Wanted
• 1:19:32
  to Read. About the.
• 1:19:32
  Goat man. And like, yeah, it's that sort
• 1:19:35
  of thing I'd want to pick Tiger with.
• 1:19:36
  That's great. Yeah.
• 1:19:37
  Yeah. That's so funny.
• 1:19:38
  It's so true. It's hard though, isn't it?
• 1:19:40
  It is tough. But I get what you mean about
• 1:19:42
  like the vanilla with Roger Federer.
• 1:19:43
  He just, he just say the right things.
• 1:19:45
  And. Yeah exactly.
• 1:19:46
  You'd obviously plug the podcast on your non romantic.
• 1:19:49
  I would bug the table and. If this is a podcast, by the
• 1:19:53
  way. All right, actually, I've got
• 1:19:56
  the rest on my phone. OK, I've literally written in my
• 1:19:58
  notebook, use phone because I couldn't be bothered to write
• 1:20:00
  the rest out. I just thought the notebook
• 1:20:02
  looked more professional. It does look way more.
• 1:20:05
  Professional it does all right these ones are going to
• 1:20:07
  hopefully be a little bit more fun Cool they were fun we're
• 1:20:11
  going to blind rank all right have you seen this before?
• 1:20:14
  No. OK, so we're going to blind rank
• 1:20:16
  some gym exercises. So you've got numbers one to
• 1:20:19
  five. One is the best, 5 is the worst.
• 1:20:23
  OK, I really like. That I'm just going to go in
• 1:20:25
  order. You're going to have to give me
• 1:20:27
  a number of where you rank them one to five.
• 1:20:29
  You can't change once you've ranked them.
• 1:20:31
  All right? So blind ranking gym exercises
• 1:20:35
  #1 the conventional deadlift. So where do you put that on your
• 1:20:39
  scale? 1:00 to 5:00.
• 1:20:40
  Is this for me? Yeah, OK, for me.
• 1:20:43
  I'm going to put that as A5. Really the worst.
• 1:20:46
  I'm I'm tall, I've got long legs and it's a big problem for my
• 1:20:49
  back. So conventional deadlift.
• 1:20:53
  I. Shouldn't have gone 5.
• 1:20:54
  You never go 5 I'm. Gonna go 5.
• 1:20:57
  I'll find a way to bargain the others.
• 1:20:59
  You. You can't.
• 1:21:01
  I trust her. You can't.
• 1:21:02
  This hasn't. Worked.
• 1:21:03
  Can I change my own? No.
• 1:21:04
  This couldn't have gone better. OK, the Bulgarian split squat.
• 1:21:10
  Based on how you just reacted, I'm going to put that as a 2.
• 1:21:13
  Really. That's going to.
• 1:21:15
  Ruffle some feathers. Incredible movement.
• 1:21:17
  Yeah, there isn't much that actually does its job better
• 1:21:19
  than. That Yeah.
• 1:21:20
  OK, fair forever. Fair.
• 1:21:21
  OK. The dual dumbbell incline bench
• 1:21:24
  press 33. It's a good movement.
• 1:21:29
  It's not the best. Oh God, these last two are going
• 1:21:32
  to get me so bad. He's laughing behind the camera,
• 1:21:35
  which he doesn't know. He doesn't know, OK.
• 1:21:37
  Strict pull up. Oh.
• 1:21:40
  Shit, because that's not that bad, but you say I don't like
• 1:21:45
  it. I'm obviously not going to put
• 1:21:46
  it one, but that is going to leave me no option but to it.
• 1:21:49
  Whatever the last one is is 1. I can't wait.
• 1:21:52
  Fine, four. I can't wait to bargain.
• 1:21:55
  How this could be my favorite movement?
• 1:21:58
  The boso ball squat. Number one healthiest of these
• 1:22:03
  in my life. So please hang on that when I.
• 1:22:05
  Knew the Bosu ball was coming out of the woodwork.
• 1:22:08
  I knew. Yeah, if you don't know why
• 1:22:10
  that's funny, then you need to go back.
• 1:22:11
  Yeah, a couple episodes. All right, that went that went
• 1:22:14
  really well. So now you've you've got the
• 1:22:16
  exposure, you've got the experience.
• 1:22:17
  We're going to blind rank or something else, right.
• 1:22:20
  This is more topical for you. Is this flavours of protein
• 1:22:22
  powder and birthday cake? Nice meal deal.
• 1:22:25
  Snack items. So good.
• 1:22:28
  Yeah, OK. Remember one to five, One being
• 1:22:29
  the best, 5 being the worst. So blind ranking meal deal,
• 1:22:32
  snack items. Let's go dairy dunker based on
• 1:22:37
  what just happened to 4 four solid.
• 1:22:40
  Pepperami, is that an option? Yeah, you can get that in the
• 1:22:44
  meal. Oh, pepperami.
• 1:22:45
  Sorry, I thought pepperoni. I was like what a pepperami?
• 1:22:48
  Do you know what pepperami isn't awful?
• 1:22:51
  It's not like greatly filling A3 sliced.
• 1:22:56
  Apple pot. Oh, Roger Federer would get
• 1:23:00
  that. Do you know what it on the right
• 1:23:04
  day, it could still be good. So two OK, I've now got great,
• 1:23:10
  great decisions to make. Prawn and cocktail Walker's
• 1:23:14
  crisps one. He's gone for it.
• 1:23:19
  I've gone for it purely because I don't You like flavour.
• 1:23:23
  I don't think they are the best snack necessarily of even the
• 1:23:27
  ones you've given me. But right now, I can't think of
• 1:23:30
  a time I've not enjoyed a packet of pork.
• 1:23:32
  Yeah. Porkers crisps.
• 1:23:33
  Yeah, yeah. You know the the next one, the
• 1:23:39
  20 gram, Yeah, the 20 gram protein Ala yogurt packs, you
• 1:23:43
  know those ones. Yeah, that's what you're going
• 1:23:45
  for, mango flavour. Yeah, if I can get that in the
• 1:23:47
  bin really. Yeah.
• 1:23:49
  Is that is that five that is that would have gone five really
• 1:23:52
  get in the bin? 20 gram protein.
• 1:23:54
  Again, unless you're willing to sponsor and then I'll remove
• 1:23:57
  this for a tea. 20 gram protein. Get that away.
• 1:24:00
  Honestly, Arla doesn't taste that great.
• 1:24:02
  It doesn't matter. It tastes chalky.
• 1:24:04
  It tastes kind of. Function.
• 1:24:05
  Yeah, I'd rather. I'm shocked.
• 1:24:07
  I would rather buy my meal. This is saying a lot considering
• 1:24:11
  my complaints. I'd rather buy my meal, do the
• 1:24:12
  things I like, and then go and buy something that's got 20
• 1:24:14
  grams of protein in it, then have the chalkiness of the Yeah.
• 1:24:17
  And don't get me wrong, Mango's nicer than other things, but
• 1:24:21
  trust me, there are discount supermarkets they'll ALDI that
• 1:24:24
  do better options. And here's a plug if you haven't
• 1:24:27
  seen this ALDI do a 30 gram protein vanilla choco balls like
• 1:24:35
  the Mulla corner choco balls. Yeah, ALDI do a 30 gram protein
• 1:24:39
  version of that and it is incredible. 30 grams, yeah.
• 1:24:43
  There you go. There you go.
• 1:24:44
  That's why Arla get out of here. Fair enough.
• 1:24:48
  I'm surprised, but fair enough. OK, last 1 then not blind
• 1:24:52
  ranking anymore. You've got to choose OK for the
• 1:24:55
  rest of your life. Again, you can only choose one
• 1:24:57
  of these. OK, I'm not good at it's quite.
• 1:25:00
  Broad so we might have to make it a little bit more specific,
• 1:25:03
  but weight training, right? Or running for the rest of your
• 1:25:09
  life. I think was this easy for you to
• 1:25:17
  choose? No, but.
• 1:25:20
  Yeah, I think, I think for me. That wasn't an answer.
• 1:25:24
  Yeah, it was do. You know what?
• 1:25:25
  There's more to but mine was so practical.
• 1:25:27
  OK. I'm boring.
• 1:25:28
  I'm actually going to say weight training because like, when it
• 1:25:32
  comes down to it, I'm going to look better.
• 1:25:35
  That wasn't my thing, I. I should in theory look better
• 1:25:39
  and I that's so funny. Enjoy my training more is
• 1:25:42
  another massive thing. The only downside is that
• 1:25:47
  depending on how I did it. I'm probably reducing my life
• 1:25:51
  expectancy. So my, my, my thing was because
• 1:25:53
  it's so broad, if you remove running, you've still got other
• 1:25:56
  cardio options. So if you then when?
• 1:25:59
  Because what's going to stop me doing what?
• 1:26:00
  Yeah, 100 reps of three kilogram lap pull down.
• 1:26:03
  Yeah. Or, or just going on a rowing
• 1:26:04
  machine. That's or biking.
• 1:26:07
  I don't think that's weight training, no.
• 1:26:08
  No, no, but that, that would be your cardio option if you can't
• 1:26:11
  run. So then if you if you do weight
• 1:26:13
  training, yeah. So weight training versus cardio
• 1:26:16
  for the rest of your life, you can't do any cardio.
• 1:26:20
  So you're not allowed to swim, you're not allowed to bike,
• 1:26:23
  you're not allowed to row, you can't ski uh, you can't roll a
• 1:26:27
  ski. I think because like the feeling
• 1:26:31
  of being fit from cardio is on there.
• 1:26:34
  I. Agree.
• 1:26:34
  I agree. Because my mind went bone
• 1:26:37
  density when I get older I need resistance training and if I
• 1:26:40
  fall down I want to be able to get up.
• 1:26:42
  You went I want to look this. We've got a very different,
• 1:26:47
  well, my thinking is I could get hit by a bus tomorrow, like I'd
• 1:26:50
  rather look good today whilst I get here.
• 1:26:52
  Yeah, yeah, I think I'd still still stick with the weight
• 1:26:57
  training despite I agree that it's unrivaled to know that you
• 1:27:01
  are fit sort of in a cardiovascular sense.
• 1:27:06
  The other thing that is really rogue and I'm going to put out
• 1:27:08
  there is that I would almost opt for some form of calisthenic
• 1:27:13
  training, which is weird because I don't do that now, but like
• 1:27:16
  calisthenics. Like gymnastics as well like
• 1:27:20
  your your core strength and your proprioception and.
• 1:27:23
  And I think this is this is something that I've grown to
• 1:27:25
  realize is that you don't really need to be much stronger than
• 1:27:27
  being able to move your body sensibly and protect yourself
• 1:27:29
  from injury. And so like, calisthenics is
• 1:27:31
  arguably the best way of doing and we just kind of try and cut
• 1:27:35
  corners with gym equipment. So if I wasn't allowed to
• 1:27:38
  strength train and I was allowed to do calisthenics, then I would
• 1:27:43
  go for that option as well as being able to run and do
• 1:27:46
  whatever. But yeah, OK, fair there.
• 1:27:48
  You go but. Yeah, I exposed myself and just
• 1:27:50
  being like, yeah, I'd want to look better.
• 1:27:52
  That's allowed. Not saying that runners don't
• 1:27:54
  look good, but not for me, yeah. Not for me.
• 1:27:57
  I I think that's a valid, valid justification for training.
• 1:28:00
  But that that's your lot. I mean, it wasn't a quiz, but as
• 1:28:03
  a result you didn't get any more questions right than me.
• 1:28:06
  So moving forward until. Just because when I was looking
• 1:28:10
  at running my gears, I realized that I did actually write a
• 1:28:13
  question in here. I just wanted to ask you this
• 1:28:14
  question before I forget to ask you.
• 1:28:17
  True or false, I'm going to phone a friend.
• 1:28:19
  True or false grip strength is a better indicator of life
• 1:28:22
  expectancy than blood pressure. I'm just going to say true
• 1:28:27
  because it sounds like a less obvious answer.
• 1:28:31
  True. Correct.
• 1:28:32
  Yes, he's. Bad.
• 1:28:34
  It's a he's bad. Ladies and gentlemen, I feel
• 1:28:37
  like being on Top Gear and on that bombshell, but yeah, no,
• 1:28:40
  apparently grip strength is a better indicator of life
• 1:28:42
  expectancy than blood pressure. Really.
• 1:28:44
  Which is crazy because blood pressure is obviously one of
• 1:28:47
  those things that everyone freaks out.
• 1:28:48
  Yeah, but you should probably be worrying more about your grip
• 1:28:50
  strength, because your grip strength is an indicator of how
• 1:28:53
  active you are through moving loaded items, which means your
• 1:28:56
  body's used to taking load. Yeah, and therefore it's a
• 1:28:59
  better indicator. Of life.
• 1:29:00
  That's a good a good. Fact.
• 1:29:01
  There we go. So maybe those grip
• 1:29:03
  strengtheners that we said were gimmicks are actually saving
• 1:29:05
  lives. Yeah, I'm on that bomb.
• 1:29:08
  Yeah, for sure. It's time to wrap up.
• 1:29:09
  Thank you very much to everyone that's tuning in this time.
• 1:29:13
  Chucks, where can they find you and Rock Sport?
• 1:29:15
  Yeah, so my personal is at Chuck's Life on Instagram.
• 1:29:19
  And then for Rocks, which is all of your fitness racing
• 1:29:22
  programming training, you know the dual by now fitness racing
• 1:29:25
  apparel, it's at Rock Sport. Amazing.
• 1:29:28
  My personal is at Angus Cook and the podcast that you've already
• 1:29:33
  done a fantastic job of finding is mindsets under score podcast
• 1:29:37
  on all formats. And if you go down to the
• 1:29:40
  description below, you will find links to everywhere.
• 1:29:42
  So please feel free to drop a like subscribe all of the good
• 1:29:47
  stuff and tell a friend to tune in as well.
• 1:29:51
  But with that, I look forward to seeing you all in the next
• 1:29:54
  episode.