Latest / Easy Double podcast / FlyCarb & The Masterminds Behind It All

Transcript

FlyCarb & The Masterminds Behind It All · Easy Double podcast

0:16
Hello and welcome back to the Easy Double Podcast.
0:19
This isn't one part of our interview series.
0:22
And today we are, I'm pretty delighted to be joined by Jack
0:27
and Josh from Fly Carb. And some of you may know what
0:31
Fly Carb is and others may not be so familiar.
0:34
But today we'll dive right into it, get to know a lot about the
0:38
guys, the product, and what the future holds for it.
0:42
And so, yeah, Jack, Josh and Jack, welcome to this dual
0:45
podcast. Yeah.
0:47
Thanks for having us and thanks, Dean.
0:49
Good to be on. Cheers guys, looking forward to
0:52
a good conversation. Talk all things fly carb, just
0:58
Jack, I'll start with you first. And do you want to tell us a bit
1:02
about yourself running wise? But is our avid runner?
1:05
So yeah, just a bit about your background.
1:08
Yeah, so probably the best way to describe me as a journeyman
1:11
athlete, I'm kind of that striker who's been hanging
1:14
around the second division and occasionally gets a loan deal
1:18
into the Premier League. But yeah, I've been running for
1:22
God, how old am I now? Josh, 20?
1:24
I've been running for 20 years now and I've kind of probably
1:31
probably best known for my like kind of tenacious approach to
1:34
distance running. Like I'm, I'm not the most
1:36
stylish runner in the world. I've got a bit of a unique
1:39
running style, which is kind of how we become relatively well
1:43
known. But broadly, I'm a kind of
1:45
distance guy, kind of 3K5K10K cross country.
1:51
I've got quite a few England caps in the bag.
1:54
Questionable whether I'm the most capped man for England, but
1:58
but yeah, kind of yeah. 5K10K guy, PBS of about 134028 20 and
2:06
got myself a few international caps along the way.
2:09
But I just love running basically.
2:11
Like both of us run for the same club.
2:14
Listeners can't hear, but I'm wearing my Cambridge and Colwood
2:16
AC jumper right here. We love grassroot athletics.
2:19
We love competing for our clubs. Like we're not the latest guys
2:24
at all. And I think it's the reason I'm
2:26
here after 20 years of all the all the niggles and injuries
2:29
that come here. Running is just love it
2:31
basically. That's good and people may be
2:34
familiar with Cambridge and Coldridge because I think is it
2:37
Callum Elson also runs for that club.
2:40
Yeah, Callum, Callum, I remember Callum when he was still in the
2:44
US kind of messaging me on Instagram would be like, oh, I'm
2:47
moving to Cambridge. Can I like, you know, come and
2:50
join the group? And I think, yeah, he came on
2:52
board, came with us about 3 years ago now maybe maybe 4.
2:56
And yeah, like it's, I think he was surprised at the quality and
3:00
depth of like for just a local club with people who have full
3:03
time jobs. And yeah, we like to think we
3:06
when he came, he was very good. And, and when he left you and
3:09
when he's moved to out of Cambridge now, he's excellent
3:12
and he stayed with us. So yeah, it's we'll take a
3:14
little bit of credit for Callum's Rice.
3:18
When when Ryan in mentioned he was upset he couldn't couldn't
3:23
make the episode, but he did share a few Instagram clips of
3:27
your running Jack. So I think it's it's quite
3:29
popular on the on social media. I think in terms of the your
3:33
reputation procedure, in terms of Fair bit of bicep and arm
3:37
action, I think would that be fair to say?
3:39
Exactly. I'd prefer to move laterally as
3:42
well as in a forward direction. You gotta give, gotta give the
3:45
other guys a chance, right? Yeah, Karate the.
3:48
Karate Kid and Josh a bit about you.
3:55
Yeah, I mean kind of a similar background in the sport, almost
4:00
as long as Jack. So it came through the kind of
4:03
junior athletics compete at the university.
4:06
My sort of history really was more in the short distances.
4:10
So I focused on 15103 K. Probably pinnacle of the career
4:15
was breaking four in the mile. And after that I was like right,
4:20
I'm going to move up the distances now and I still love
4:24
the sport. So kind of since then I've moved
4:27
on and run more 5K10 KS and then this year debuted at London
4:31
Marathon, which obviously was a bit of a step up again, but a
4:34
lot of fun and learned a lot along the way.
4:37
And hoping you know with Fly Cup that we can help other people to
4:41
have similar journeys and and meet their goals as well.
4:47
Yeah, absolutely. And yeah, so you've grown up,
4:51
but running both years with a few quick fire questions for you
4:55
guys. So we'll go Jack first, then
4:56
Josh, your favorite race day shoe, Jack on the road.
5:04
Favorite race day shoot and we let's go here like historic as
5:07
well as modern. Yeah, go for it.
5:09
You're just your favorite all time.
5:11
I think the original Nike 4% was like, I don't know whether it
5:16
was because it was so different, but I remember trying out the
5:19
first time and it was like, God, this is like such a cool show.
5:23
It was like, yeah, I just, that was probably my favorite.
5:26
And I'm really like liking the Mizuno Hyperwarps now they've
5:29
just come out, which are like, I don't know any listeners have
5:33
seen or come out, but they're like imagine like the back in
5:37
the day are the really lightweight races.
5:40
And then add a carbon plate to them and the modern foam.
5:44
Yeah, like they don't weigh anything, but they're very
5:46
repulsive. So yeah, new and old for you.
5:50
And Josh? I'll go for the generation up.
5:54
So the, the second Gen. you know, Nike next percent.
6:00
We did a really funny session last year before London
6:03
actually, where we all brought down all the Super shoes we
6:05
have. We were doing 14 by 400 and we,
6:08
I think we had about 7 or 8 different super shoes down.
6:12
And I was really hoping because I've had to, you know, these
6:15
next since for a couple of years, I was hoping to find the
6:17
shoe I wanted to run London in. And we were flicking through
6:20
that. I'd do a 400, switching to the
6:22
next 1400, switching to the next one.
6:25
Actually, I really like the pro fours.
6:28
Yeah, that's Pro Fours. But I had some issues with them
6:30
giving me blisters, so I I ended up running in those.
6:33
Oh, next percent. Yeah.
6:35
Great show. Yeah, that day was like a really
6:38
hot day as well, so I remember we were swapping shoes of each
6:40
other. You just put your foot in the
6:42
next guy. Sway, Sway.
6:46
Dean, what ones are you running? What's that intent?
6:49
What was? Do you buy?
6:51
Yeah, well, Nike ones. Oh, they're the Alpha flies.
6:55
The original alpha fly is still my favorite.
6:57
Yeah, my favorite shoe. But I was sent some of the like
7:02
sample tests, like for some for Mizuno, and they sent a few
7:06
different prototypes of what that of of their new shoe.
7:09
And yeah, can really relate to because, you know, the like the
7:13
tread on them I found particularly good in terms of
7:17
quite grip and grippy and grippy, but then also it's a bit
7:20
more neutral and but super lightweight.
7:23
So it did, it felt like it took you, took you back to a more
7:26
traditional racing flat, but with just enough stack and
7:30
support that sort of unloaded that lower part of your leg.
7:33
It was like, yeah, I, I think, yeah, a bit best of best of both
7:37
worlds actually. So not like all those.
7:40
Yeah, I think it's one to watch actually.
7:42
I'm going to race on my 5K next Thursday in in that shoe.
7:47
And I think, yeah, the wet streets of Northern Ireland on
7:51
Thursday night could do, could do pretty well.
7:53
So yeah, we'll have to see. But yeah, I definitely would
7:56
recommend checking out checking out that shoe.
7:59
I can tell you one thing, it will be wet there is 7th.
8:03
Time there so it's like I it's snowed and rained pretty much
8:07
every time, but everyone runs quick.
8:12
All right, dream race, Jack. It can be marathon, whatever.
8:15
Just a dream race you want to do.
8:18
Probably the night of the 10 night of the 10 thousands in
8:21
London, like I my peak of my peak race ever was running for
8:27
GV there in the Euro Cup. And like just like having so
8:31
many people shouting my name. It's just amazing like and loads
8:35
of quite, you know, quite drunk people shouting your name and
8:37
like properly getting behind you and then having a beer after
8:40
with all your mates have to run in for like country.
8:42
It's like, yeah, that's that was if I could capture that kind of
8:46
bottle the atmosphere and bring it out again, I'd definitely do
8:49
it. Kind of chasing that high still,
8:51
I think. That's is that happening again
8:54
this year? Did I say?
8:57
Maybe. Hopefully.
9:02
That atmosphere looks like unlike is there many because I
9:06
know the British like road running scene and track scene is
9:09
great. But in terms of getting like a
9:12
key sponsor like the tunnel, like, you know, food trucks,
9:17
beer, like all the atmosphere, does that, does that happen that
9:21
often or is that it? Is that was that a bit of an
9:23
anomaly? I think some races have tried to
9:27
do it on a smaller scale, but the nothing compared to the
9:33
night of the 10 thousands effectively.
9:35
I think Ben the organiser and the guys that Heidi Harriers
9:39
shout shout out to them both. They just kind of built momentum
9:43
and managed, you know, they're very they're kind of very
9:46
intelligent, like professional guys, outsider running and they
9:48
were able to build something really big, maybe catch a few
9:52
lucky breaks. But yeah, it was kind of
9:54
probably that compares to it. Like it's bad, but yeah.
9:58
We give them enough slagging on our podcast.
10:00
Don't worry. I don't think they would have
10:03
logged off fairly quickly. And Josh yourself.
10:07
Yeah, I mean, for me, like if we could have more of kind of short
10:12
distance, so like mile Rd. races with a great crowd, I think that
10:16
would be awesome. Like, yeah, you get plenty of
10:18
marathons and but say you could have like a road race, one mile,
10:24
last mile of London Marathon with the crowds that you have
10:27
there. That'd be awesome.
10:30
I feel like they do that so well in Australia, so they do these
10:33
like like marathon weekends. So you'd have like a 10K and a
10:39
marathon on on the Sunday and then on the Saturday you could
10:42
have like a 5K on a mile or something like that.
10:45
I was in the Gold Coast there a couple of years ago and umm,
10:48
yes, just it brings such an atmosphere because the runners
10:51
are there for the weekend. So if you put a mile on, let's
10:53
say on that Dublin on that and London Marathon weekend, I think
10:57
it would be amazing. Yeah, maybe the day before, not
11:00
the day afterwards. Yeah, exactly.
11:05
Just both follow football, soccer.
11:09
Yeah, I'm on not as dedicated as used to.
11:12
I'm not going to lie, life has taken over.
11:14
But I am a Birmingham City fan for more sins.
11:17
So yeah, yeah, been a been a tough decade.
11:20
Close. Yeah, Josh.
11:24
A bit as a kid, not really now. I was a bit of a, you know, when
11:27
you're like 8 years old, you've got to have a team as a bit of a
11:30
glory sport back in the days of Arsene Wenger, Terry, Henry, you
11:35
know that that that phenomenal Arsenal team.
11:37
But yeah, a bit less now. So I'm a United fan and Dean is
11:41
a Tottenham fan, so we're. Yeah, well, we're 13 for the
11:50
championship, so at least if someone is real on this podcast.
11:56
Right guys. So how did you just come to work
11:59
together? I know use it from the same club
12:01
but like how did Fly Cab come about?
12:06
Yeah. I mean, basically it's a little
12:09
bit over a year ago now. Like as we just said, we're both
12:12
in this kind of elite running world and we both saw more and
12:15
more people using basically the Morton buy car product.
12:20
And I'm sure many lessons will know it's an expensive product
12:24
and you've got to buy 4 portions.
12:25
So your barrier to entry is like in the UK, £60.
12:29
I think in Australia it's not even available.
12:32
And so we knew there was kind of pent up demand.
12:35
People were using it, really liked it, but they basically
12:38
weren't willing to spend the money and couldn't get hold of
12:42
it. So Jack and I kind of spotted
12:45
that gap and we thought, well, there has to be a better way to
12:47
do this. And we went away, did some
12:49
testing. I think pretty quickly realized
12:53
that there was a lot of demand, a lot of people interested in
12:57
affordable bicarb supplements. You know, we basically started
13:02
testing it with clubmates and friends and quite quickly
13:07
realized that it was, it was going to be something decided to
13:10
partner up to basically bring it to the world.
13:16
Fair play for your friends for testing who could have been a
13:19
risky 1. We tested ourselves first.
13:26
I think that's, to be honest with you, it's like when we both
13:29
tried it for the first time, that was kind of what really
13:33
convinced us. I can remember running a 3K race
13:39
and for ME3 case that it's like it's a really hard distance.
13:43
It's the only race I've ever thrown up after and that last
13:47
like 800 meters is just unbelievably painful.
13:52
I just remember getting to the end and kind of thinking like I
13:55
didn't have that same drop off and that same pain in the last
13:58
two laps. I thought, I think this is what
14:01
the guys at that top level have been doing for a while now.
14:04
Everybody needs to have a piece of this. 100% yeah.
14:08
It's that kind of because it's not like a stimulant like
14:11
Kathleen, you don't get like a buzz, obviously, as you guys
14:13
know, like, but it's that feeling of kind of, you know,
14:18
where it's the last two K of a 10K, last K of a 5K where you
14:22
kind of think you should be breaking Tony.
14:24
You just don't quite. And then when you get to learn
14:27
the product like that ability to be more ambitious either at the
14:31
start of a race or in such like a cross country or attain, you
14:35
know, a kind of proper race, race making moves and knowing
14:39
that you kind of when you're pushing yourself more into that
14:43
anaerobic zone, you've got that kind of buffer as a backup.
14:46
And I think it not only like kind of helps you towards that
14:50
end of the race kind of in terms of delaying that fatigue, but
14:53
you can use it as quite a tactical supplement in terms of
14:56
race tactics as well, which I've kind of feel like I've
15:00
personally learned myself to be like more ambitious if I based
15:04
on what I think my current fitness is, which is, yeah,
15:07
really interesting. And will you guys, will you use
15:12
it? Did you experiment a lot in
15:15
terms of dialing up dosage and dialing up times to do it?
15:19
How did you? Yeah, I mean, are you just guys
15:22
naturally curious? Obviously, like you said,
15:25
running is just a fun sport and we're all I think share.
15:28
We have a shared passion just around betterment in running and
15:31
just trialling things, whether or not it's footwear or whatever
15:34
we can do to improve. So, but with the supplement,
15:38
it's yeah. How did you guys become so
15:39
naturally curious around wanting to toggle up and down and try
15:43
bicarb? Yeah.
15:46
I mean, we're both kind of from a bit of a science background
15:50
and pretty curious to try different things for
15:54
performance. One thing I'd say is there's a
15:55
lot of research done over decades for bicarb.
16:00
So it was already quite well known kind of the right dosing
16:05
.2 to .3G per kilogram big window, the roughly the right
16:10
timing kind of 92 minutes, 2 hours beforehand.
16:15
So we could lean a lot on that. And really, a lot of the
16:18
innovation has been around how do you ingest it without having
16:22
the same GI distress that you do if you just take kind of plane
16:26
bicarbonate mixed in water the old school way.
16:31
The old school way. Oh yeah.
16:34
Yeah, done that before. I won't do it again.
16:39
So we've kind of taken it a step further really because I think
16:43
we've started playing around with variable dosing depending
16:47
on what event you're doing or depending on how often you've
16:49
used it before. And so we've developed, there's
16:52
a calculator on our website you can go to, you say what's your
16:55
body weight, what's your experience?
16:57
And it tells you what dose we recommend.
17:01
And we've also started experimenting with timing.
17:04
So depending on the length of the event, we have a different
17:07
recommendation on the best time to take the product.
17:11
And we've got some data showing kind of how long it takes to the
17:14
bicarbon to rise and how long it stays in the bloodstream, which
17:19
is all kind of these fine tuning aspects that hopefully help
17:22
people get the most out of it. And did you want to explain for
17:28
the likes of the listeners and Owen and I non science folk that
17:33
in terms of what it's doing, in terms of how it's operating,
17:37
what the bicarb does? Yeah, of course.
17:39
Jack, do you want to take that or do you want me to?
17:42
I'm. Happy.
17:42
Yeah. I mean, I think what you
17:44
basically deal with bicarb is it's a very strong alkali.
17:49
So you're ingesting bicarb and what very simply the bicarb ions
17:54
that come from the bicarbonate are neutralizing the hydrogen
18:01
ions and as a kind of waste product from like it's basically
18:05
when we talk about buffering lactic acid, we're not actually
18:08
lactic acid isn't actually necessarily a bad thing.
18:10
It's the acidity associated with the waste product from excise,
18:16
which is these hydrogen ions, the bicarbons effectively bond
18:19
to them and neutralize them. And what you do in there is
18:22
effectively enabling yourself to, if you were to find it,
18:27
explain it simply. It's kind of like an
18:29
artificially increasing your lactic threshold.
18:31
You're able to produce more lactic acid and have higher
18:37
readings per minimal, but with fewer of the consequences.
18:40
So you can effectively go like deeper into the red zone without
18:43
the consequences. And that's that kind of marginal
18:46
gain that enables you to push through at the end of the race
18:49
or start the race a bit quicker. So it's all around neutralizing
18:53
that acidity that compromises muscle function.
18:57
And, and how do you see that so forgiven on my naivety here, But
19:03
you know, like on a lactate curve, you see like these, these
19:06
lactate inflection points and you learn about like, you know,
19:09
4 millimole might be what you can maintain for an hour, give
19:12
or take. Like you just get to play the
19:14
space slightly higher above the the curve for that say, half
19:18
marathon. Yeah.
19:20
So what you would see on those lactate curves are normally
19:23
what's your lactate at a certain pace, What you would basically
19:28
see is that pushed slightly to the right.
19:30
So now instead of say, I don't know, 16 kilometers an hour
19:34
being where you're hit 4 millimole, actually it's a
19:38
little age, a little bit more complex than this.
19:42
You would basically see that you could, you could hit that same
19:46
pace and you probably have a similar lactate, but you
19:51
wouldn't have as much muscle acidity and so you could push a
19:54
bit harder. So actually something if you do
19:58
do lactate testing often, you will see the lactate ion
20:02
concentration ultimately can push a bit higher, but something
20:06
that's not shown is the muscle acidity and that would be a bit
20:10
lower. And it's the muscle acidity that
20:13
determines effectively how effectively that muscle can
20:16
still work. So yeah, it it is quite a
20:20
complex. Yeah.
20:22
I mean, if you were to basically do some 400 reps with and
20:24
without bicarb, you would be able to get your lactate levels
20:28
higher with bicarb. So you'd actually, you'd be
20:31
actually able to effectively go faster because you're able to go
20:34
deeper into the to the red. Because the kind of the
20:36
measurement of lactate isn't itself.
20:38
The problem is that it's the acidity, as Josh says.
20:41
So actually that's the demonstration of how you're able
20:44
to go deeper into what would be the red zone.
20:48
So I think it's interesting when people kind of first start
20:51
testing, oh, my lactate level's high, that's really bad.
20:53
And like, no, actually that's really good because you've
20:56
basically been able to go harder without the consequences.
20:59
So it's a bit of a, seems a bit contradictory when you say at
21:03
1st and then you kind of look at how things are actually working.
21:06
It's like kind of makes sense. Yes, applying that back, it's
21:11
not actually affecting the production of lactate, but what
21:14
it's doing is it's, it's it's bonding against the lactate And
21:19
so therefore as it's being produced, your your muscular
21:22
response to it is, is is less bad.
21:27
It bonds, so it bonds against the hydrogen part of the
21:30
lactate. So the lactic acid has got the
21:33
lactate ion and the hydrogen ion and the hydrogen one is the
21:37
thing that makes your muscles acidic.
21:39
And that's what causes you effectively like feel that burn.
21:43
And they stop working as well. And the bicarb is like a sponge
21:46
that soaks that up. Interesting.
21:51
So sorry, no. You're around around.
21:53
So in the recent, like obviously at the start the operation was
21:56
pretty small and my head I pictured just like sort of a
22:00
Breaking Bad sort of thing, like in your house, like cooking up
22:02
some madness. It's like, how has that evolved
22:05
now? Because it's like I was at some
22:07
random meet in Cork doing a 3K and I was in the weight room and
22:13
this guy beside me was getting ready to go out and do his warm
22:18
up and he was taken by, he was American.
22:20
And I was like, oh, I literally just take that a couple minutes
22:22
ago. And he has like, yeah, it's
22:24
really, it's really good. And I was like, it's it's gotten
22:29
to like America. So I'm just like, how has your
22:31
whole operation evolved since the very start?
22:34
Yeah. I mean there was a Breaking Bad
22:37
period in terms of, but where I'd like to say that we were
22:40
pretty good on PPE, but there was a period of months when we
22:44
first kind of launched the company about a year and a half
22:46
ago, about three months where effectively Josh was mixing
22:51
energy mix and his PPE in his house and I was doing the bicarb
22:54
and, and my house and, and yeah, it was a we're doing it from
22:58
home effectively. Very quickly demand grew and by
23:04
kind of December last year, so 20, well the year before even
23:08
2024, gosh, time flies. We had then got a fully
23:14
established kind of contract manufacturer working with us and
23:18
and then the scale was the scale was basically way too high.
23:23
The demand was way too high for the the Breaking Bad era.
23:26
But more importantly, like, you know, we wanted to get
23:29
professionalised, get informed sport, etcetera, etcetera.
23:33
And yeah, as soon as we kind of guide to that, that freed up
23:37
more time for us to actually do the promotion and marketing and
23:40
spreading the word. And I think thankfully because
23:44
the Foss of the company is very much like athletes, runners kind
23:49
of doing it back for the community, we've optimized our
23:51
pricing so it's affordable for everyone.
23:54
And I think through goodwill and kind of obviously the evidence,
23:59
the product works just as well as the other one.
24:02
And now we've got flavours and and caffeinated Bush and so it's
24:06
better. But we just grew from there
24:10
really. And I don't know if you want to
24:11
talk about some of the recent developments, Josh, that's
24:14
enabled us to grow to Australia and America.
24:16
Yeah. Well, I think as as Dean knows,
24:19
you know, we for a long time we just did direct to consumer.
24:23
So you ordered from our website. We did ship it abroad.
24:27
So we could ship to Australia, we could ship to America,
24:30
obviously did a lot to Ireland and the UK, But just more
24:34
recently we've started to build up the retail partnerships.
24:37
So we're now stocked by aid station.
24:40
So in Australia you guys can get it with, you know, short lead
24:44
times nice and available. And just this week actually,
24:49
we've stopped by the feed, which is kind of the aid station
24:51
equivalent in the US massive kind of sports nutrition for
24:56
endurance athletes in America, which helps our logistics a lot
25:01
because now we, you know, they can do a lot of distribution
25:04
locally and athletes all of the way over the world can get hold
25:09
of affordable buy carp gains. It was good and I think I
25:14
noticed like I know the other brand hit a bit of a snag
25:19
regarding regular regulation requirements because I don't
25:22
think it was considered a food product.
25:23
And I'm not sure if that's how it's manufactured, if it's
25:25
because it's that part of it's in a tablet form.
25:27
But it appears like Fly card's been able to, I think is it, you
25:32
know, get get through that hurdle and get into like places
25:35
like Australia and New Zealand that others can't?
25:38
Yes, our food, our product is, is classified as as a foodstuff
25:42
effectively. And yeah, bicarbon of soda kind
25:44
of as you know it's effectively baking powder.
25:47
So and our for the listeners you might not know, our bicarb is in
25:51
powder form rather than the pellet form that you get.
25:55
That means we do classify as a food stuff.
25:58
But also for the consumer, it's we did that deliberately because
26:03
as you know, swallowing tablets is way harder than kind of
26:06
swallowing the powder in the gel.
26:08
So that enabled us on us to kind of produce the gel gel component
26:14
quite a lot. I'm holding up one to the camera
26:16
which people won't be able to see, but our energy gel is 20
26:20
grams rather than the 50 grams or so that Morton have.
26:23
So it's about a third of the amount.
26:25
So you can take the same amount of bicarb crucially, but with a
26:28
lot less gel. And that means it's like 2 to 3
26:32
big spoonfuls rather than like 11:50 like that bowl of parrot
26:36
you get with style of Morton. So it's kind of been like a bit
26:41
of a double bonus really. It's me making classifieds food
26:44
stuff, which is great, but it's also meant that it's bad for the
26:47
athlete, so they have to just eat less of that glue.
26:50
So it's only 80 calories. 20 grams of carbs means they can
26:55
kind of focus on the normal nutrition routine rather than
26:58
having that really heavy, heavy amount of carbs that sits in
27:01
your stomach 2 hours before, which is something you just
27:04
wouldn't normally do. You wouldn't sit there and eat 2
27:06
1/2 energy gels like 2 hours out from a race or a training
27:10
session. So yeah, we think that kind of
27:13
that provides the best of both worlds.
27:17
And you were, you have tipped on there, you've done the flavour.
27:20
So initially I bought just the standard flavour.
27:22
And I have to say at the start I thought it was hard, but I feel
27:26
like you do get used to it. But recently I bought the mango
27:30
one and yeah, absolutely love it.
27:33
And now it's just, I know what it is with the texture.
27:37
It's just, it's like, I don't have to explain it once you mix
27:40
it. But it's the mango 1 is a lot
27:42
easier to like take down basically.
27:46
Yeah, definitely. I mean, you know, it's a, it's a
27:49
pretty unique texture and flavor, probably not something
27:53
people will will have come across before.
27:56
And it's, it's quite a salty flavor.
27:57
Sodium bicarbonate obviously got a lot of sodium in it.
28:01
So, you know, we started with the original.
28:03
That's kind of the cleanest product.
28:05
Nothing added to it, but customer feedback was always
28:09
this is amazing, but man it would be great if it tastes a
28:12
bit better. Yeah, I think I'm sorry, Josh,
28:15
I. Was just going to say we, we did
28:18
a lot of research on flavorings, did a lot of testing and have
28:23
found, you know, relatively few that are really effective at
28:27
helping to mask that flavor and make it a lot easier to take the
28:30
product. So we've got mango, a mint
28:33
flavor, which is a bit of a Marmite flavor in the sense that
28:37
people seem to love it or hate it, and a a a Peach flavour
28:41
caffeine version. We.
28:45
Yeah. I think what we'd say about the
28:46
the kind of flavours is that we spent a lot of time going
28:50
through flavours, probably went through 60 flavours and most
28:54
flavors you probably know from buying gels and stuff are quite
28:57
acidic based. So they're like citric acid,
28:59
kind of like, you know, you kind of plastic lemon and lime or
29:02
orange or whatever. And obviously when obviously,
29:05
but with bicarbonate, you really don't want to mix it with
29:08
anything acidic because that's, that's effectively take
29:12
bicarbure hits your stomach acid, that's when you get the
29:14
issue. So we had to find these kind of
29:17
pH neutral flavors so that they were kind of really stable.
29:21
So spent a lot of time researching so in the sense that
29:26
the flavoured versions are just as stable as the kind of
29:29
original, but they just provide a make it easier to eat
29:32
effectively. When we we had a chat with the
29:37
Gnomeo guys and they mentioned that they've added like a lemon,
29:42
lemon juice to their product and it's broccoli.
29:46
It's like Brussels sprouts. That's the product and and again
29:50
that that the lemon has no benefit other than for flavor.
29:55
Like it's 20 odd percent of an actual capsule, but it's
29:58
designed to make it a bit more palatable, so.
30:03
It's important. People need to be comfortable
30:07
taking the product, otherwise they're just not gonna take it
30:11
again, are they? I didn't really mind it because
30:15
in my head like I'm going to run a race where it's going to be
30:18
really hard. So like sort of it sort of gets
30:21
in the mind frame of like, OK, just get this down me and then
30:24
I'm ready for like to do a really hard thing, but just hmm,
30:28
it is for everyone. Like people are going to do like
30:32
I spots and all this stuff like bicarb will benefit everyone
30:37
every race. Nearly correct.
30:39
Yeah. I mean, if you're yes, I mean,
30:43
if you're the answer is yeah. If you're, if you're pushing
30:46
yourself hard in a race, the science says you will get a
30:50
benefit from bicarb. It's not.
30:52
I think sometimes we get asked, oh, is it just for elites,
30:55
etcetera, etcetera. Like obviously if you're a
30:58
beginner runner, there's a lot more you can do before you take
31:00
bicarb. But will you benefit from it?
31:02
Yes, you probably benefit from a structured trading regime first.
31:07
But like fundamentally people have award abilities.
31:10
Yeah, as you say they will get a benefit from it and as you say,
31:13
a couple of spoonfuls of you know, branded back in the early
31:16
days, a couple of spoonfuls of slightly salty gel to get
31:19
potentially up to 3% gains in a race.
31:22
It's like, I know how I know I would rather eat something a bit
31:26
weird rather than spend hours extra pushing myself hard in
31:31
hard in the the winter rain of the UK to kind of get a bit
31:35
quicker. But you're right though, like if
31:38
we if to make it accessible for everyone, like flavours make a
31:42
huge difference. And it might be the difference
31:45
between someone being on the fence about trying it again, you
31:48
know, kind of if you just if it makes it a bit better.
31:51
So like, yeah, all flat, all taste buds are made differently
31:54
too. So.
31:57
And if we are just talking just to arrange, just to give
32:00
listeners a bit of context as to distances and sort of effort
32:05
levels, you know, like even if it's an RPE or distance where
32:09
you would look to take this product 90 minutes, 2 hours
32:13
before an event, what, what does that look like?
32:18
Yeah, I mean, so we have people using bicarb over all, basically
32:23
all distances. So sprinters, especially if
32:26
they're doing multiple heat, so using it, 400 meter runners
32:29
absolutely love it because, you know, that last 100 meters is
32:31
where they really hit that lactic wall.
32:36
The bulk of the research is around efforts, you know, up to
32:40
maybe around 10 minutes, 15 minutes.
32:42
And that's where the biggest gains in terms of percentages
32:45
are probably seen. But for longer efforts, there is
32:48
research showing bicarb over a one hour effort giving about
32:52
1.4% advantage, which is obviously still pretty huge.
32:57
And one of the things that we recommend is if you're going for
33:01
really long events. So if you're going probably
33:04
beyond three hours, so you know, kind of up into the marathon and
33:09
ultra marathon distances, actually you can look at taking
33:12
it slightly closer to the start of the race and then you're
33:15
overlapping more of the effective window with the period
33:19
of the race. And something else those long
33:24
races seem to really benefit from.
33:26
And we've had quite a few elites tell us they really like this
33:30
about the product is, is sodium, which in a short races, maybe
33:36
kind of an unwanted extra in the longer races is actually a kind
33:40
of electrolyte boost at the start of the race.
33:42
So if you're doing a marathon and or an ultra in hot
33:45
conditions, actually having that couple of grams of sodium at the
33:48
start helps to maintain their performance in the heat.
33:54
Yeah, we saw that last year, London Marathon, I think
33:58
probably most listeners were. And Josh will remember very,
34:01
very vividly because he was there sweat it out.
34:04
But it was a super hot day. And the really interesting thing
34:09
we had like, I think like 30-40 people room PVS on that day
34:13
using our product, which if you were to take like the percentage
34:18
wise of people running good times on that day, we felt like
34:20
kind of was pretty good. And I think like obviously that
34:24
as Josh said, you know, there is a buffering benefit of 1.4% or
34:30
so, which you can broadly say is, but I mean an hour.
34:32
So how like really worth having. But actually maybe it was a
34:36
sodium, the extra sodium boost, like 4 to 5 grams.
34:39
Just chat like really easy tweet 90 minutes, 2 hours before.
34:43
Like you know, that could be an hour to an hour and a half
34:45
sweat, right, for some people. So it might have been that lack
34:49
of cramping just getting them to the line a bit better.
34:52
So yeah, that was really interesting to see.
34:54
And kind of secondary benefits, the product that you learn about
34:58
like while you're developing it, like we obviously started it
35:01
because of the kind of the buffering, buffering benefits of
35:04
it. But as we've grown the product,
35:06
we've realized that the benefits kind of change as the distance
35:09
goes up. So that's sodium benefit,
35:11
etcetera. The gel also because it's
35:15
designed to be so protective of the bicarb through the stomach
35:18
acid, anecdotally, we find that people suggest that it helps to
35:22
settle their stomachs over longer distance.
35:24
And we've had marathoners that we work with basically say they
35:28
feel more confident to take on more carbs throughout the race
35:32
because their stomachs just a bit more solid.
35:33
Like we haven't got any empirical evidence that says
35:37
that's the case, but it's we personally, we've taken a lot of
35:41
our own product now, Josh and I, we personally feel like the gel
35:45
is like stomach settling qualities, which as we all know
35:48
as runners, like going to the toilet like and taking on gels
35:52
kind of go hand in hand. So yeah, if that is a secondary
35:56
benefit, I am definitely going to take it.
36:00
And just picking up on the 1.4%, like when we we were talking
36:04
about the shoes before the original 4%, but the 4% in
36:08
reference was in with with reference to economy, wasn't it,
36:11
which equated to maybe around to that sort of 1.1 to 2% in terms
36:16
of raw time. So the the effect of bicarb even
36:20
over a longer distance and we're talking it's north of that for
36:22
shorter distances in terms of raw time saving.
36:25
That's that's fairly material as far as improvements go.
36:31
Yeah. Absolutely, yeah, Yeah, I think
36:33
we, I say it's probably 1. It's probably the, if not the
36:37
biggest marginal gain you'll get.
36:39
It's not going to change who you are as a runner.
36:41
Like we never say that Like it's not going to, you know, we're at
36:44
the National running show last week and, you know, beginning
36:47
running, beginning runner came up and said, will it make me
36:50
Keely? And I was like, no, it won't
36:52
make you Keely, but it might make you like a little bit
36:54
faster, 100%. Like the gains are clear.
36:59
It's over 150 research pieces that have been done on bicarbon.
37:05
As Josh said at the start, the innovation of the products is
37:08
really being able to take it in a reliable and easy way that
37:14
doesn't doesn't compromise your race.
37:16
And the innovations we're adding are more on kind of like
37:19
optimising how that works with the caffeine and etcetera.
37:22
So yeah, it's yeah, definitely worth trying if you've never
37:25
done it before. And you have a few, so you've
37:29
got the bicarb, you've got bicarb with caffeine, and then
37:33
you've got your high high carb drink.
37:35
So what's the idea behind like the bicarb and caffeine like
37:39
mixed together? Like how much caffeine is in
37:41
that one? Oh yeah, it's umm, 120
37:46
milligrams of caffeine. So basically the thinking here
37:48
is bicarbon caffeine have quite similar time profiles in the
37:54
sense that you have to take bicarb before competing and it
37:57
kind of peaks after maybe 90 minutes, two hours and that's
38:00
when you want to compete. Caffeine is quite similar.
38:02
The uptake is again around an hour or two hours and then it
38:05
stays in your bloodstream for again four or five, six hours.
38:10
And we know like a lot of people take caffeine and we know a lot
38:16
of people take caffeine tablets or gels.
38:20
We also know a lot of people take coffee and yeah, we
38:26
basically wanted to bring our product that was all in one pre
38:28
race nutrition instead of having to mix and match take you have a
38:32
having a coffee that you don't know how much caffeine is in it
38:35
and maybe interferes with your other nutrition, just have one
38:38
product. And so that's that's why they
38:40
fit with the timing and it works quite nicely.
38:43
It's worth saying 120 milligrams is probably a bit less than most
38:48
people would optimally dose with for running and the thinking
38:52
there was well you can always top up.
38:55
Yeah. So personally my pre race
38:58
nowadays is I'll have like a carb meal half an hour before
39:02
taking bicarb to you know, toast, porridge, bagel,
39:05
whatever. Then caffeine bicarb 2 hours
39:08
before the race and then for me, I'll take another gel, a
39:12
caffeine gel just to the start of my warm up and that seems to
39:16
pretty consistently get me in a big spot for for a hard effort.
39:22
And then the high carb drink, how many, how much carbs are in
39:25
that one? Yeah, that's 50 grams of carbs
39:30
in that. So it is a truly high carb drink
39:32
and yeah, it's we kind of in terms of how it complements
39:37
every products. What we did is we took the kind
39:40
of the binding agent from the energy mix, which is the bit
39:43
that gives it the kind of viscosity, the kind of thickness
39:46
that protects, that protects the bicarbon we think gives those
39:51
stomach settling kind of qualities and and use it in the
39:54
drink. So the idea was you get like a
39:56
really high carbohydrate drink before, but hopefully it brings
40:00
some of those stomach settling qualities too.
40:03
Which, you know, as we all know, like, yeah, taken loads of
40:06
refined sugar in carbs before race.
40:08
You know, you got to be careful your stomach.
40:09
So the idea was that the drink is kind of like we say, it has
40:13
stomach kind of settling qualities to it.
40:16
But yeah, do you need carbs to run, run quick at the end of the
40:18
day? So I can get 50 grams the menu
40:20
before happy days. Absolutely.
40:26
And again, I'll just revert back.
40:28
The website is super, super handy for anyone interested.
40:32
Like all these calculators, it literally shows you like when to
40:35
eat, like after you take the bike out like before, like you
40:38
don't eat around. It really tells you how much you
40:40
eat. You can just put in your way.
40:42
And also it's really all the information is on the website as
40:45
well, isn't it? Yeah, exactly.
40:48
We've got those, those two calculators, the timing
40:50
calculator where you can put in your race time and it gives you
40:54
a personalized schedule for what you're doing.
40:57
And then obviously that dose calculator as well.
41:01
It's maybe also just worth a quick explanation for the
41:04
listeners about how the product works with the two components.
41:08
So whenever you take one portion of bicarb, you'll get 2 sachets.
41:14
The first one is an energy mix and that might be flavored and
41:19
you mix that with water about 60 milliliters.
41:21
So you know, double shot, it's not a huge volume of water.
41:25
And then once you've stirred that and you have your kind of
41:28
glute gel, you add bicarb mix to that.
41:31
And then basically take that with the timing given by the
41:34
calculator. That's the kind of process that
41:36
you go through to to mix up the bicarbon.
41:39
You listeners should be aware you can't premix.
41:42
So you've got to, you've got to mix it and take it straight
41:45
away. You can't mix it in the morning
41:48
and put it in your bag and take it 8 hours later when you're
41:51
when you're ready to take it. It's got to be mixed and taken
41:53
straight away. And why?
41:54
Why is that? Basically the bicarp breaks down
41:58
over time and if you want to give it a go, it breaks down
42:01
into some really really nasty tasting stuff like so you.
42:08
Lose on and if you do it, it's not only.
42:10
So you lose the benefit. You lose the benefit.
42:12
So yeah, it's like, yeah, it's not stable stuffed by car.
42:16
So that's why the energy mix. Yeah, you have to make it, put
42:19
it in. Does this magic will stay stable
42:21
for a bit for the time after? But the rule is take it straight
42:25
away basically. And we mentioned, we might have
42:28
mentioned offline, but there might be a tendency for some
42:31
people to want to just push the envelope like more is better,
42:36
Like is that true for taking bike up?
42:40
Doesn't seem to be so. Most studies have been done
42:45
based on between .2 and .3G per kilogram of body weight.
42:51
Some studies have been done on .4 and it seems like that makes
42:55
no difference in terms of the actual overall uptake.
42:59
So what we basically recommend is if you're more of a first
43:03
time user, we start nearer the .2G per kilogram and then most
43:09
of the research has been done on .3G per kilogram.
43:11
So that's where we we then recommend people move to once
43:15
they've tried it once or twice. Obviously people should be
43:18
trying it in a training session before hitting a race to get
43:23
used to it. And use also you support like
43:28
local athletes and or just athletes in general, which me as
43:32
like I'd say I'm sort of like on the sub soberly, but it's just
43:37
great to see like he was helping out athletes and trying to make
43:40
them reach their goals. But yes, I've seen recently you
43:42
have a race series that's coming up.
43:45
Do you want to talk about that? Yeah, definitely.
43:48
So we're working with our partners and called Tempo Who, a
43:52
new race organizer here in the UK and we are launching
43:57
something called the Fly Cup Golden Bowl Series.
44:00
Now for listeners who aren't familiar, we sell like little
44:05
mixing bowls, like like little mixing pots to make the bicarb
44:09
in which we think are really cute and really cool.
44:12
But the Golden Bowl is, as you might imagine, is a a golden
44:16
version of one of those little bots.
44:18
And we have a race series of four races of 5K in April, a
44:24
five mile in July and 5K in August and then the race series
44:29
finale in November. And the kind of the winner of
44:33
that series he's getting gets the best three out of four races
44:36
will take home the Golden Bowl, which is pretty cool.
44:39
But it's worth knowing that we've got some pretty good,
44:43
pretty good prize money for the races we've got about.
44:45
For each race we'll have a 1500 quid, £1500 prize part, so
44:50
pretty decent. The winner will take home 500
44:53
from the men's and women's races.
44:55
But the key for us is they're all Rd. races, but they will all
44:58
have pacemakers in them, which is something you don't
45:01
necessarily get. So I would say to the guys
45:04
before we came, we went live on the pod.
45:06
I'll be pacing the kind of the fastest race which is a sub 145K
45:13
race and currently entries are going to require me to pace 1339
45:19
pace. So if you're interested in if
45:21
you're in the UK or Ireland and interested in fast races will
45:25
have paces for 1415161820 and and some local runners pacing
45:33
the masses race to up to up to 30 minutes.
45:36
So we hopefully will bring in the the benefits of road and
45:40
super shoes and then the pacemakers from the track to try
45:44
and create a super quick race on A and it's on a kind of cycle
45:49
crit circuit. So there's classic kilometer
45:51
long cycle circuit. So like pan flat, nice sweeping
45:54
curb. So hopefully we'll deliver
45:56
something pretty quick. Will you we'd be able to get a
46:00
stream or we'd be able to watch it?
46:03
We're working on that. It's we're definitely going to
46:07
put like an athlete kind of village together and the aim is
46:10
to have a stream. So yeah, watch this space, check
46:13
out our Instagram and our partner Tempo's Instagram and
46:17
website. And we'll aim to try and get
46:19
some kind of stream there, maybe get someone on a bike that would
46:22
be ideal. But yeah, watch this space.
46:24
It's going to be pretty cool. The main purpose of it is just
46:27
to, we're going to have bars and food and kind of the kind of
46:32
nice stands and stuff there to entertain people.
46:35
But the purpose of this is to help people run PBS and run fast
46:38
times is what the brand's all about.
46:40
It's like no nonsense, good quality product that delivers
46:45
what you want, AKA good, great bicarbon, great times.
46:48
Oh. Yeah.
46:50
I think we're both, we're both super passionate about basically
46:54
helping people to, you know, run their best times.
46:57
And I think, you know, a lot of the time the very top get a lot
47:02
of support. So, you know, once you're on
47:06
lottery funding or you've got pro contract, life gets a bit
47:11
easier, not easy, but a bit easier.
47:13
And we're both just aware, you know, there's a lot of people
47:16
below that that aren't as lucky to have that support, but still
47:19
really want to go out and run fast times.
47:21
And obviously providing softness is one part, but actually trying
47:25
to put on some events where people can come along.
47:27
And yeah, there is a pacemaker for 15 minutes as well as the
47:31
pacemaker for, you know, sub 14. It's something that we really
47:36
want to help people to do. And we have later this year
47:40
we'll do another similar. Last year we did a grant scheme
47:44
where we take like a a peanut butter approach.
47:47
So it's more like instead of giving a few people sort of a
47:50
large grant, we try and support a wide range of athletes, spread
47:53
it out over more people with smaller amounts, but try and
47:57
help more people to go and do something they they really feel
48:01
passionate and want to achieve. Yeah.
48:03
And the other thing about the race as well is that the entry
48:07
fees from the race will contribute to initiative we do
48:12
with our partners tempo called the athlete support program.
48:15
So the NTV's will go back to kind of help fund some local
48:19
athletes here in terms of like whether that's massage or travel
48:23
to races, etcetera. And we'll obviously provide them
48:26
with sports nutrition. But the idea is to like use the
48:28
race, not really as like a big profit making platform, but more
48:33
as like give people fast times and then give back to the
48:36
community and and local athletes.
48:37
Like at that kind of soberly level, that top end of the
48:41
soberly air level where just, and I probably sat where the
48:44
difference is like, you know, might be 15 seconds over 5K, but
48:48
that's the difference between a 2530 K contract a year and
48:52
frankly doing absolutely nothing.
48:55
So hopefully we're doing giving back a little bit, which is what
48:59
we really care about. Yeah, no, absolutely.
49:03
And just that race, the first one is on the 25th of April,
49:07
correct? In Colchester, did I say?
49:11
Yeah, 25th of April, Colchester, not too far outside London, so
49:16
hopefully we'll get some people down from there.
49:18
For all levels, yeah. I'm sub 30 to sub 14.
49:24
Yeah, and like with that, like runners, we're not enough for
49:29
the money, but just even given that little bit back, it
49:32
genuinely makes all the difference.
49:35
And so yeah, again, we love what you guys are doing.
49:40
Umm, yes. What's umm what does the future
49:43
hold for Fly Cab? Like any Do you have any plans
49:45
on the horizon? Another race series is 1 but
49:48
product wise. And then you can let's just
49:50
share and the law. Yeah, I mean it's, it's really
49:53
rocket to the moon at the moment.
49:55
We're we're really, kind of growing really strongly.
50:00
I think the key thing we've just got come off a little little fly
50:04
carb internal meeting AKA run and and I think the key things
50:11
for us in terms of growth is keep the ethos there, keep the
50:14
models there. We're completely owned.
50:16
Josh and I own the whole business.
50:17
We're not backed by like kind of big financial backers.
50:20
So we have control over that, which is really important.
50:23
Keep doing what we're doing in terms of being rooted in the
50:25
grassroots and brewed in the community we're from.
50:28
But international expansion, especially into areas like US
50:32
and our freight, our friends in Australia and Oceana and throw
50:37
in there. And then Josh, we've got a few
50:39
products in development as well which you're interested in,
50:42
which we kind of will be dropping later on in the year.
50:46
But at the moment it's probably just focusing on bringing
50:49
affordable by car, kind of affordable and better by car to
50:54
everyone and enabling people to save quite a bit in their
50:58
wallets instead of having to buy the the other brands with the
51:02
the black and white colours. And has this become a like a
51:08
full time pursuit for you guys now?
51:09
Have you moved away from your like jobs or how does how does
51:14
the week look for you guys now? Yeah.
51:17
So as of 1st of January 2026 I'm full time and Jack Jack is
51:26
nearly there coming on board. I'm I'm near the phase exit from
51:31
my kind of day job. You know, I think basically we
51:36
want to be, you know, we want, we're honest and good with our
51:38
existing employees who want to always go out, be nice guys and
51:41
like not leave someone else kind of kind of in need of help.
51:46
So yeah, we I'm gradually extracting myself and how and
51:49
hopefully, yeah, full time fly car, both of us in a month or so
51:54
and yeah, really push it and see what we can do.
51:57
Is that not just such a cool story, don't you think, in terms
52:01
of like running as a pursuit and running as an activity?
52:05
And then to be able to marry it with something, in terms of
52:08
something that you're passionate about and a product that you
52:10
truly believe in, where you're just helping, helping people do
52:15
what you love? It's pretty cool.
52:17
It's awesome. It's, you know, there, there
52:19
are, there are hard days and managing, you know, things like
52:23
stock and pass was getting lost. But on the whole, you know, we
52:28
we're both so lucky. You know, our job now we get to
52:31
talk to runners about running fast and that's what we love.
52:35
So it's pretty. Good.
52:38
We like we're looking since we're really passionate runners
52:40
and we've had other careers that have probably prepared us quite
52:43
well for this part. But to be able to merge
52:45
something the, as you say, you know, something you do every day
52:50
and you enjoy doing and you love to talk about and love to have
52:53
your partner to stop talking about it.
52:55
And but to be able to talk about it all day, every day and have
52:59
that as you kind of job is really, really, really cool.
53:03
I wish I could have my meetings like my business meetings, like
53:06
during a jog. It would be the most efficient
53:08
thing coming around. Yeah, we luckily we live about a
53:13
mile away from each other. So yeah, it's often like, yeah,
53:16
meet at the coffee shop, go for the run, kind of loop back,
53:19
discuss everything and then yeah, it's quite nice.
53:22
Runs are good for clearing the head though, right?
53:24
I think running meetings, like, hey, you can't get distracted by
53:28
like your phone or whatever you're out there.
53:31
Like you know, 1 foot in front of the other gives you clear
53:34
mind. And if you want to be positive
53:36
like you're definitely getting me in a much more positive
53:39
headspace either in or in and around a run, so.
53:45
It's the new Golf course. Yeah, yeah, yeah.
53:50
In 20 years time, maybe it'll be like you.
53:52
Yeah, you'll see your Bigfoot C 500 guys who'll be outgoing for
53:57
a run for their meetings. Yeah, and their alpha flies.
54:04
It's I think it's a lot nicer doing their meetings in
54:07
Australia, whereas over here in Ireland, England, it is cold and
54:11
wet and windy at the moment and it's just not nice.
54:14
Yeah. Are we?
54:16
We're going to be seeing you armor next week.
54:18
I'll be, I'll be heading up to ARM, Yeah, I think I'm working
54:21
in the morning but I don't think the race is still half 8, is it?
54:25
Yeah, the five Ki think the women's is about 8, half eight
54:30
and then the women's is 838-4059 I think so, yeah, quite late on.
54:35
So if he's just after he's crossed the finish line, wait
54:38
there for around 40 seconds and I'll be coming.
54:45
What's the aim? What's the aim of time?
54:47
Oh, I'd love to get under 1420. We'll see.
54:50
I'm I'm a bit sniffly at the moment.
54:53
I came down with a bit of a cold but I5.
54:55
Days to share the excuses out. He's good like that is before
55:02
the 10K, it was the ankle. And then there's always, you
55:04
know. Got like a doctor's appointment
55:07
to go to. Exactly.
55:10
After work? Before so I'm working right now
55:13
a. Good excuse.
55:15
Here we go. Yeah.
55:18
What have you guys told you guys?
55:19
Yeah. Yeah, I mean, I'm, I'm hoping to
55:24
get get a Road Rd. PBA actually I think I think
55:29
I've got I've been Mr. Consistent.
55:31
I think I ran like around 1350 about four times there now.
55:37
So I run 46 in Battersea Park about six weeks ago and two
55:44
months ago. And I'm hoping that I can maybe
55:47
go a bit quicker than that if the weather, if weather holds.
55:50
So yeah, I'm just gonna just gonna say, yeah, hopefully 3045
55:54
or quicker. That'll be the dream, but we'll
55:56
see. We'll see.
55:58
I, I made a bit of a mistake and I, I actually forgot to enter
56:03
the 5K. So I'm in the open 3K which is
56:05
probably a good thing but I don't know exactly how quick
56:10
that'll go but hopefully be up near the front of that and maybe
56:13
challenge for the win. I'd say it's going to be quick.
56:17
I think it's just it's on a loop isn't it?
56:19
You just do well for the 5K3 laps of this loop.
56:24
Yeah, it's basically not the center of Alma.
56:26
It's like a, it's sort of like the town greens in the middle
56:30
and you do like 3 and the 5K is like 3 and a three quarter laps
56:34
and it's just absolutely like crazy from the start, Pete, guys
56:39
just absolutely chopping each other from the 1st 800.
56:42
And yeah, it's kind of slightly net downhill I think, but the
56:46
loops like slightly up one side and then you go around the top
56:49
and then down for the finish crucially.
56:51
So it's, yeah, it's just a nice big Oval to run quick on.
56:56
No sightseeing, just running quick, running hard and looking
57:00
at the the number in front of you.
57:02
I think I'm Nick Griggs. You know Nick Griggs.
57:06
Oh yeah. He's down to run it.
57:09
Wow. So.
57:10
I won't go off with him. Just keep him in your eyeline.
57:15
Yeah, if I can see him like sprinting, then I'm probably
57:19
going to run about like 50, right?
57:21
So yeah. You'll be there there about.
57:24
God, yeah, he's running crazy quick.
57:26
It would be pretty cool to see what he could do on the on the
57:28
road right now. Yeah, yeah, yeah.
57:31
And I feel like it's going to be like, I ran Valencia 10K there
57:34
start January. And I feel like it's just going
57:36
to be sort of the same situation where there's just going to be a
57:39
train of people ahead of you that you can just like,
57:42
hopefully they're not going by in the end, but you can just
57:45
pick off bit by bit. If you'll go for 1420, that's
57:48
like, I think that's like a really great space to be in the
57:51
race because they'll be, they'll be a big usually it's a bit of a
57:55
split for the top, top times like 30, thirty, 30-40.
57:59
And then and then it's just when you get to like 1410, it's just
58:02
like consistent. Just run a run a run of there's
58:05
no, there's no gap. So hopefully just get on the
58:08
train and hold on and to get off at the right station.
58:11
Absolutely, Absolutely. Well guys, come here.
58:14
It's been an absolute pleasure. And chatting to you is again a
58:18
your Instagram is probably your main sort of hub.
58:22
There's a link to website there Fly Carb.
58:25
And yeah, I've used the product since I've come home to Ireland,
58:28
which has been year and a half, and I can highly recommend it.
58:33
And when Dean gets his act together and starts running
58:36
again, he'll be using it as well, I'm sure.
58:39
I've used, I've used, I've used it twice, but I would like to
58:42
use it a bit more once I'm back in one pace, but might be out on
58:46
the bike for the short term. Oh, mate, get well soon and
58:51
hopefully when you're back, we'll be back fueling some big
58:54
times with the bike of but our pleasure to join boys.
58:58
Love the part love to be on to speak, chat, running with
59:01
runners and yeah, any if anyone has any questions, they message
59:06
us on the fly from Instagram or e-mail.
59:07
They'll get Josh or me. It's it's one or the other.
59:10
So you'll speak to another runner and we're always happy to
59:13
answer questions and have a general chat and help you kind
59:16
of optimize the product for what you're doing.
59:18
So yeah, thanks again, boys. Cheers lads, I'll see you
59:23
sooner. Bye.