Latest / The MindSets Podcast / Volume vs Intensity: Which Is Better for Your Training? | MindSets Podcast | Episode 75

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Volume vs Intensity: Which Is Better for Your Training? | MindSets Podcast | Episode 75 · The MindSets Podcast

0:12
Welcome back to another episode of the Mindsets Podcast, Charles
0:16
episode 75. What a what a number that is.
0:20
3/4 of a century, It's crazy. That's huge.
0:23
It is. We're moving.
0:24
We're moving to them a lot quicker now.
0:25
They're doing weekly. That's quite fun.
0:28
First of all, I absolutely love the matchy matchy going on with
0:30
your. It is that.
0:31
Yeah, I feel like I've Yeah. And it wasn't on purpose, but it
0:35
looks quite good. It does the 2GO together.
0:37
It's like the two teams are like sister teams.
0:40
You know when they. Pair like a random city at the
0:43
middle of nowhere. Yeah, the Padres and the
0:45
whopping hockey. Club.
0:46
So my girlfriend's father has a toilet paired with somewhere in
0:50
Africa that's like sponsored. How rogue is that?
0:53
That's yeah. I mean, that's a niche fact.
0:54
Welcome back to the podcast, everybody.
0:57
This week we have another slightly different topic that's
1:00
still pretty aimed towards beginning of the year mistakes a
1:04
little bit, but less so like giving you a list of things that
1:07
you can do wrong. We're kind of going to go into
1:10
some depth about training methodology, that sort of thing.
1:13
First though, the new expedited segment of the podcast is the 2
1:18
minute news. So we're going to put the
1:20
two-minute timer on and I reckon I'll take the lead on the news
1:24
this week, I reckon, but we're going to try and get it hot off
1:27
the press. So timer ready 321-GO.
1:33
In the NFL, the Super Bowl game has been decided.
1:35
It will be the Seahawks and the Patriots, which was an
1:37
incredible game last time it happened.
1:39
If you remember that one, you will be looking forward to this
1:41
one. Back in the college football
1:43
national championship game, Indiana beat Miami U 27 to 21
1:46
with Mendoza, the current Heisman, taking home that trophy
1:49
for Indiana. In English football, Manchester
1:51
United did the world a service by beating Arsenal 3 to 2 and
1:57
making sure that we all remember that this Arsenal team is not as
1:59
good as the once Invincibles. In tennis.
2:02
Djokovic is through to the semi finals after a shaky victory in
2:04
the quarters against Mazzetti who had to pull out with injury.
2:07
Alcaraz however is looking as strong as ever going into the
2:11
last stages of the Australian Open.
2:12
The women's semi finals will be commencing this Thursday so make
2:16
sure you keep an eye out for that in Winter Olympics.
2:18
The Jamaican bobsleigh team has made it through after the team
2:22
qualifies and we will be seeing them again this year.
2:25
Team GB is supposed to be set for a record-breaking number of
2:28
medals and I mentioned her last time, but Tabby Stoker has
2:32
actually gone one further than she did last time and she got
2:34
third in the Female Skeleton World Cup, which sets her up
2:37
nicely for a fantastic Winter Olympics campaign.
2:41
Up next we have the Tour de France 2027.
2:43
Route map has been put out and we've got starts from stages in
2:47
Edinburgh and in Leeds, which is particularly exciting.
2:50
If you've been enjoying the Tour de France, you can now go and
2:52
watch more of it in the UK in High Rocks.
2:56
Last week we had Manchester High Rocks and we had an unofficial
3:00
mixed relay world record. Why is it unofficial I hear you
3:03
ask? Well, they actually broke the
3:04
world record. However, unfortunately Sinead
3:06
Bent did not have her timing chip on, which means that they
3:09
were disqualified very, very early on.
3:12
Simple mistake to make. But at that level you have to
3:14
question is that very, very basic?
3:17
This week we go to Phoenix with High Rocks.
3:19
It's the Elite 15 major, so we'll be seeing all of the best
3:22
in action. Some of those from Europe won't
3:24
be travelling over, which gives such an opportunity to see more
3:26
of the big names from the States.
3:28
We're talking people like Dylan Scott and the men's side of
3:31
things, and the women's field is looking incredibly strong.
3:34
However, it's actually propped up by a few newcomers from
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England, so we'll be looking forward to seeing those girls
3:40
run out and I believe that might be inside 2 minutes.
3:44
Charles. Well done.
3:46
Thank you very much. Can we move on to right ideas?
3:48
I think it's probably what the people are expecting.
3:51
Pre packed a bit of news though and a lot happened that weekend
3:55
so I'm glad that we got that all fit in.
3:58
Anyway, grown my gears this week.
4:01
Do you want to start this one off?
4:02
My 1:00 I'm going to be quite passionate about.
4:05
I think unfortunately I spoke about the end of last year.
4:09
I'm in my triathlon era, so I've started to do a lot more
4:13
swimming and I never really did much swimming growing up.
4:17
So going to the swimming pool, there's like lots of new
4:20
etiquette to learn and I just feel like there's no control or
4:25
proper etiquette around who swims in what lane and who is
4:31
kind of, I don't know, qualified to swim in certain lanes.
4:35
So the experience I had on last weekend, I was swimming in the
4:39
fast lane, I booked my certain slot.
4:42
I assume there's only X amount of slots per lane per swimming
4:46
session. Halfway through there's like 4
4:50
people in the lane. I'm like, OK, that's fine.
4:53
Another couple of minutes goes by.
4:54
Now there's six people in the lane to the point where there
4:57
were nine people in the fast lane.
4:59
Now, not everyone should have been in the fast lane.
5:04
Arguably I shouldn't have probably been in the fast lane.
5:08
So that's not my problem. My problem is then I can't go to
5:12
the medium lane because there's people in the medium lane who
5:15
shouldn't be in the medium lane. So the people in the medium lane
5:18
swimming slow, they're going to ruin my session.
5:20
They need to take the L and go to the slow lane.
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But then there's people in the slow lane who just shouldn't be
5:25
swimming. So it's like it perpetuates the
5:28
problem to the point where everyone just congregates in the
5:31
fast lane and people are doing their own sessions.
5:33
And it's like when you're resting or standing at the end
5:35
and then you can't turn properly at the end of the lane and it's
5:38
just like everyone's getting frustrated with everyone.
5:40
There's some really good swimmers.
5:41
There's some really, there's just no ethiquette around when
5:44
to move. Who's controlling that?
5:46
Lifeguards half asleep. I cannot relate to this
5:48
whatsoever because I've not been in many swimming pool lanes
5:52
without feeling so or just like swimming across them just to get
5:58
out of the pool. But I can directly relate to how
6:01
that must feel, because whenever I'm driving in a car on a
6:03
motorway, it's the exact same thing. 100%.
6:06
It is like people are just chilling in the middle lane
6:09
because they don't really know what they're supposed to do with
6:10
their driver's license. The Highway Code makes it
6:13
explicitly clear if there's no one else in the slow lane, drive
6:17
on the left or on the left. Yeah, yeah, slow lane.
6:20
Get in the fucking slow lane until it's time to not be in the
6:24
soda and like I I assume that's probably how it it should be.
6:28
But I but that seems like a really logical way of doing it.
6:31
But there's just like there's no written rule.
6:33
The problem being, I guess if a scenario think about this,
6:37
everybody, what if there's one really slow person, someone
6:41
slightly faster than them, and then I turn up and I'm like, I
6:46
can swim a little bit. So I get in the fast lane
6:49
because I'm like, I don't want to get in the way.
6:51
I don't have to deal with them. And then they both get out.
6:55
I'm head down just doing my session in the fast lane.
6:59
Now you come along, Mr. I'm Fast and you're like, was he?
7:05
Yeah. So I was the fast.
7:06
Person but so, but then the problem is I I get that, but
7:10
it's like it's more about congestion then, isn't it?
7:12
So it's like we can deal with only two people in the lane, but
7:15
when there's like 9 people in the lane, who's the first person
7:18
to go? I'm going to sacrifice my
7:20
session, I'm going to swim slow and I'm going to go in the new.
7:22
Solution. New solution.
7:23
New solution. You just put a sign up that has
7:26
paces and you have lane paces. Yeah, I I like that a lot.
7:31
We have maximum number of people.
7:32
But the only problem is it's like how I don't want to use
7:36
that as an example that would have been bad, but like how?
7:37
How many? How many times?
7:39
Did you? Ask someone what they're like
7:41
predicted finish time is and they go oh, I am an X time when
7:47
you you obviously know they're slower than that.
7:49
It's it's just an ego thing, I think.
7:51
It should be like traitors, which I haven't actually
7:53
watched, so this probably isn't anything like traitors.
7:55
But if you're in that lane and you're not doing that speed
8:00
every 10 minutes, everyone can vote someone to move down a
8:02
lane. That is, that is, yeah, that's
8:04
unrivalled. That's good.
8:05
That's the solution. But hang on.
8:09
Because what happens is because I'm a considerate person, when
8:14
I've got a certain session to do, if my like my effort is
8:19
longer than let's say 100 meters, I know I'm going to be
8:22
going slower. Let's say I've got a 200 effort.
8:25
I'll then move down to the middle lane to do my 200 and
8:29
then I can pop back across when I've got my 50s and my hundreds.
8:32
But it's like, what if everyone was as considerate as me?
8:36
Then we wouldn't have this problem.
8:37
The world would go round a lot nicer.
8:39
It would. No one would talk to each other.
8:41
Yeah, but I like the trades. Question though, when it comes
8:44
to overtaking, because in a lane you obviously have the two
8:46
directions in one lane. Yeah, yeah.
8:49
How do you Can you overtake? So that's the thing like.
8:52
Or do you just go? No, you have to.
8:55
And I think if it's not as congested, you can overtake, but
8:57
you have to wait until you get to the end of the lane.
9:00
But the only you're taking is is you can't even ask because you
9:03
can't speak underwater. I thought you people get to the
9:08
end and they just like shuffle a lot.
9:09
So you have to assume that person's going to use their own
9:13
discretion and go, this person's clearly faster than me, I'm
9:17
going to stop and let them go through.
9:19
The worst. The whole episode is now on
9:21
swimming. That's good.
9:22
The worst is if you're in the fast lane, someone just freaking
9:25
starts doing like back crawl or freaking breaststroke and you're
9:28
like, obviously you guys get in the middle lane.
9:31
Yeah. That's fair.
9:32
And they might be like, well, I'm fast.
9:34
No, you're not. Get out of it, let's move on.
9:38
I I think you've put me off swimming for the year, which is
9:40
a shame because I actually really want to do it, but that's
9:41
pissed me off enough that I don't want to.
9:43
See, together we'll go. Together, we'll be a force to be
9:45
reckoned with. Because I want to go in the same
9:47
lane as you. No one wants to get the same
9:50
lane as paid out. I've got some grind my gears
9:53
this week and we've got one that's been sent in from Will
9:58
Will has an issue with because of the development of AI, right?
10:03
And everyone's using AI for everything.
10:05
The AI is now being given credit for things, which is an AI,
10:08
which this is like really niche, but I promised I'd mention it
10:11
and I kind of get it. People saying like, oh, planes
10:15
use AI to land, but that's actually not true.
10:19
Yeah, they do have an auto LAN function, but like, don't take
10:22
it away from the engineers that did it.
10:24
Yeah. There was other stuff where it
10:25
was like, oh, AI made that on on computer there.
10:28
As someone that works in the video space, I can see very
10:31
clearly at the moment anyway, when something is AI.
10:34
Yeah, just because something looks really good and you don't
10:36
know how it works doesn't mean that it's been done by AI.
10:39
That's. Pretty key.
10:40
It's like the stock phrase though, definitely.
10:42
AI yeah. And, and to be fair, whenever I
10:44
see this is really bad, whenever I see someone giving fitness
10:46
tips and stuff online, I'll I'll read it and I'm like, that's
10:50
definitely AI. Yeah, yeah.
10:51
And then there's there's the obviously the tell tale signs of
10:53
the double hyphen and that sort of thing.
10:55
They're like the specific emojis they use as well.
10:58
Always. Yeah, but.
11:00
Sometimes, yeah, you, you it's not.
11:02
And you just kind of have to to understand that people have put
11:05
some real effort into certain places.
11:07
And so that's one, my others aren't really at all fitness
11:11
rated whatsoever, but they have been grinding my gears very
11:14
heavily this week and I thought I'd bring it here.
11:16
So salt and pepper covers, when you buy salt and pepper from
11:20
supermarket, the things, the little grinders come with
11:25
plastic covers on top of them, people that continue to use
11:29
those. Oh no.
11:30
Piss me off really, because once it's once you've opened it, get
11:34
rid of the lid. In fact, the lid shouldn't be
11:36
there. You should just be able to grind
11:39
away carefully, sensibly, using safety measures, but you should
11:45
just be able to go because you can just put it any other way up
11:48
or or you can just occasionally clear up a bit of salt and
11:51
pepper or put it in a salt and pepper place or what, whatever.
11:53
But what I don't want is to be doing my salt and pepper over
11:57
the top of my food and going for ages because I'm like, I can't
12:00
actually see any coming out and then looking at it and being
12:02
like, there's a fucking cover on it.
12:04
And now I've got so much pepper in the packaging thing and I now
12:09
don't know what to do with that pepper.
12:10
You're just upset yourself for doing something stupid.
12:13
Why does it need to be covered? I don't know, maybe hygiene?
12:17
It's covered in itself if it if it's not been ground yet, it's
12:20
covered by the grinder. Get rid of it.
12:23
Don't. Like it?
12:24
I keep the pepper grinder cover on.
12:26
I could tell by the way you were talking, I could tell by the way
12:29
you were talking that you were the sort of person to leave a
12:31
pepper grinder on. And I'm I'm against it and I'm
12:34
against you. The next thing I think I already
12:38
know that you're on the enemy side as well.
12:40
That's it. I need to explain this very,
12:42
very carefully because this for some reason is a niche crime
12:46
idea and it really shouldn't be. When you turn your oven off, do
12:51
you turn the thermostat down? Because we have an argument in
12:54
our household where I think the oven should just permanently be
12:58
left with the temperature dial at 180° C because everything
13:02
gets cooked on 180° C in a fan oven.
13:05
And my partner thinks that both the power dial and the
13:09
temperature dial should just be turned to 0.
13:11
So then you can set it every time.
13:12
The problem is when you have two people that are different is I
13:16
then Preheat my oven. If I'm preheating my oven and I
13:20
Preheat it at 0° for 20 minutes and I go to put my food in and
13:24
the oven's not actually on. And it should have just stayed
13:27
at 180. And if you were going to set the
13:28
temperature difference anyway from zero, you could just adjust
13:31
it from 180. In the same vein that you could
13:34
just turn it up from 0. No, because if you haven't used
13:38
it since, it could stay at 180 for me.
13:41
If you're going to change it anyway, change it anyway.
13:43
But if I don't have to? I don't have to what I'm excited
13:48
about because I, I, I agree with the temperature.
13:50
Thing, I never expected you to say that you're excited about
13:52
it. Yeah.
13:53
I'm excited. I agree with the temperature
13:56
thing. I'm excited to hear the cooking
14:00
nerds say that you don't cook everything at 180 because that's
14:03
a lie. You do.
14:04
Yeah, you literally name something that doesn't get to
14:06
180. But I I don't agree with the
14:10
turning down from my OCD. Same as why I keep the pepper
14:13
thing on. I understand the OCD thing a
14:15
little bit but I would say that the OCD for me in just always
14:20
having the oven ready I guess too important and like
14:24
efficiency wise. What the one second less than?
14:28
And the the energy saving and. What energy saving you?
14:32
For a year, if you do that every day, and I wouldn't because I
14:35
want air fryer, but if you do that every day, you're talking
14:38
like important calories for your next competition.
14:40
K calves, right? K calves.
14:42
In the 10s maybe. I think you'd be pushing if you
14:46
actually got to the 10s, probably maybe two or three
14:49
calories across a 365°. I reckon so.
14:52
And that's worth worth saving. It's it's added to my argument.
14:55
Look, we we discovered this in the last episode.
14:57
I'm pretty good at defending things, but sometimes I can't
15:00
really defend everything. And actually we should highlight
15:03
that when I was defending these terrible, terrible things in the
15:07
last episode. And if you haven't listened to
15:09
it, go back and listen to it at the game.
15:11
But that should really highlight to you that anyone that can get
15:15
a half decent quality camera or half decent quality microphone
15:18
can sell quite literally shit to anyone.
15:22
Just because someone sounds convincing or seems like they
15:25
know what they're talking about and makes minor logic doesn't
15:27
mean that you fully understand enough to buy something.
15:30
So just bear that in mind. But now I sound like a dad, and
15:33
I don't want to sound like a dad on the podcast.
15:34
And now we're going to move into our topic and we're going to
15:36
tell you exactly what to do. So the topic.
15:39
Of today has actually been highly requested is volume
15:43
versus intensity, which is always a bit of a tough balance
15:47
because you're never doing enough zone 2, but you're also
15:50
never doing enough hard efforts and you're never lifting heavy
15:53
enough, but you're never deloading enough and you're
15:55
never not injured, but you are always slightly injured.
15:59
And let's talk about it, yeah. I feel like this is going to be
16:03
my catch phrase now, but it's it's always contextual and it's
16:07
always relative to what you're training for.
16:11
I've always all the lawsuits. Thank you very much.
16:13
Yeah, yeah, yeah. Yeah, and that's the topic done.
16:15
So it's just like it's hard to to explicitly say 1 is better
16:21
than the other. And that's actually a grind.
16:22
My gear, when I see that on social media all the time, it's
16:25
like you shouldn't train like that.
16:27
And it's like, well actually maybe you should.
16:30
It just depends. So it's like you need to kind of
16:33
create some avatars or some things to go like this person's
16:36
training for this. Therefore they need X amount of
16:38
intensity or they need to be doing this type of training.
16:41
But the volume versus intensity, I think at the end of the day,
16:44
just comes down to your ability to tolerate volume and then your
16:49
ability to recover from that volume.
16:52
I think it's like the best way to kind of umbrella it and then
16:55
start looking at it in a little bit more specifically based off
16:58
your goals. One of the things that I find
17:00
very, very interesting with like training knowledge and over
17:04
knowledge and then lack of knowledge is the output that you
17:07
can get. My favorite example of this is
17:10
Park Run. OK, because there'll be people
17:13
that listen to this and it's probably most of the people
17:16
listen to this care enough about fitness to try and learn as much
17:19
as possible and learn the sort of nuances with certain types of
17:22
training. With running training, there's a
17:24
good understanding of doing easy running volume and then doing
17:31
your speed work is important and basically managing enough of
17:36
each and the bits in between so that your general speed and
17:39
efficiency improves and your technique improves and you get
17:42
faster until you hit your ceiling.
17:46
However, you could be doing all of that and you could have heard
17:50
about all of that. You could have watched all the
17:51
YouTube videos from all the best creators and athletes out there
17:54
on how to do it and you can mimic them.
17:56
Then you rock up to a park run and dad with pram beats you.
18:01
You talk to dad with pram. How long have you been doing
18:03
this? And he goes, doing what you say,
18:06
running and running competitively, he goes, this is
18:09
my second level 1. I only started running four
18:11
months ago. I just try and run a couple
18:15
times a week. And your immediate thing is
18:17
genetically you're crazy. But in actual fact, if you look
18:22
at your own training where you try to be hyper specific about
18:24
what you do, how often you do it based on this athlete, this
18:27
athlete, this athlete, you haven't been listening to your
18:29
body. You therefore haven't been
18:31
resting right. You haven't been managing your
18:32
volume and your intensity correctly for your own training.
18:35
Whereas dad with pram goes out, goes feeling pretty good today.
18:40
I'm going to push it does so next one.
18:43
God, I just need to get out on a run today.
18:45
So he just goes and does a bit of an easy run.
18:47
And in actual fact, potentially his training management has been
18:50
better than yours. Now what I'm not saying is that
18:53
his training is better, saying his training management of
18:57
volume intensity might have been, which means that on a
18:59
given day over a periodized block, he might actually have a
19:03
better performance. Rather than what you may go and
19:07
do, which is over analyse everything and push yourself to
19:09
do something. And then when it comes to it,
19:10
you actually haven't achieved an awful lot, which is why I think
19:14
it's a really funny conversation.
19:16
Well, I think it's like you've mentioned so many things that I
19:18
want to touch on, but like that's why it can't be cookie
19:21
cutter and that's why having a coach or someone who can guide
19:24
you and help you understand that and structure it for you is
19:27
really helpful. So dad with pram is never going
19:30
to be the same as one other person.
19:32
It's just like it depends on your situation.
19:34
And then being able to train intuitively is a really great
19:38
skill to have. And having the discipline to not
19:41
only go to the gym when you feel a little bit tired and still get
19:45
some work done, but also know your boundaries and go actually
19:49
today, this isn't going to benefit me.
19:52
I need to step back and maybe not go with the right intensity.
19:56
And I think we've, we've covered that loads and loads of times
19:59
before. I think when you kind of like
20:01
ask yourself the question, how am I feeling today?
20:05
And it's like a relative scale base, maybe like 1 to 10,
20:08
whether you include your physical well-being and your.
20:13
Mental well-being to combine the two to kind of regulate your
20:15
intensity in the session. I think that's a really good
20:17
tool and the more you do it, the more experience you have with
20:20
training, the more intuitive you do become.
20:23
And as a result, over the course of a week, because it's really
20:26
difficult to look at it in day by day sections because if you
20:30
go day by day, it can often be demotivating.
20:33
If you go, well, I don't feel that great today, I'm not going
20:35
to train. You go, well, I missed the
20:37
session. But if your sessions are across
20:39
a week, you go, well, it doesn't matter that I missed that
20:41
session today. That can be my rest day because
20:43
I didn't feel that great. Hopefully tomorrow I feel better
20:45
and I can just push everything along a day and you can still
20:48
create the volume. But going back to the original
20:51
question, it's like volume versus intensity.
20:54
The catch 22 here, especially if we're talking about performance
20:58
in sport, doesn't matter what sport you choose, but you
21:01
probably need both volume and intensity.
21:04
They can come together, they can come separately.
21:07
But in my background in CrossFit, we were always praised
21:11
as coaches when it was like we wanted to put the point of cross
21:15
where it's like we are impressed by intensity and not quantity.
21:21
Because initially what happens when you start doing CrossFit,
21:23
you get really excited and you think all I need to do is just
21:26
quantity, quantity, quantity. Because there's so many
21:28
different things and skills and things like stuff that you need
21:31
to get better at, you need to get stronger, you need to get
21:33
fitter, you need to learn new skills.
21:34
You then need to develop capacity in those skills.
21:36
And there's just like lots going on.
21:38
So people fall into the trap of just doing too much.
21:42
And that's the same with hierarchs now.
21:43
And, and you'll hear the, the term like junk volume, you're
21:46
just doing volume for the sake of volume.
21:48
And is it actually impacting your training?
21:52
Could be yes. So it's like there, there should
21:54
be kind of like a scale and a dial.
21:56
And I think that's why low aerobic or Zone 2 work has
21:59
become so popular is because you can do lots of it and you get a
22:03
lot of good aerobic stimulus and adaptation from it.
22:07
But in terms of relative fatigue that it creates, it's quite low.
22:11
So you can go to the gym and you can do an hour of zone too.
22:13
And then the next day you can feel completely fine.
22:16
You might be a bit more hungry or something like that.
22:18
But in terms of like impacts and management around loading on
22:22
your actual body, and I think that's why going doing more Zone
22:26
2 is a really popular way of training at the moment because
22:28
it helps to develop the base. Giving a lot of people and I'd
22:32
be interested to know your thoughts on this in terms of
22:34
like general intensity. Would you recommend, and we've
22:41
kind of discussed this maybe before, would you recommend for
22:43
someone that does a few strength sessions a week, a few running
22:46
sessions a week, hashtag hybrid athlete, Would you recommend
22:49
that when it comes to Sunday that they still try and do an
22:54
hour, an hour and a half on a biking zone too?
22:56
And that's their recovery is flushing stuff out and it is
22:59
easy. Maybe you zone one, zone 2, or
23:01
would you actually say, look, just just take it off and we'll
23:04
go again tomorrow? I could probably argue it both
23:07
ways it I definitely suggest in your training that you have at
23:11
least one full rest day. I know you're a big advocate of
23:15
sitting on the bike to help improve blood flow and as a
23:19
result hopefully promote some sort of speedy recovery.
23:23
It might work for you. It might be a little bit of
23:25
placebo, but I think there's probably some science around
23:29
that actually being helpful in terms of like an active
23:32
recovery. But it just, it would just be
23:34
case by case. Some weeks you might feel up to
23:37
it, some weeks you might just want to LA on the sofa because
23:39
you've had a big training week. That's definitely something I
23:43
think the last time you spoke about it, I was very much like
23:45
just trying to spend as much time doing aerobic work as
23:47
possible. And I think more recently,
23:51
partly due to workload and that sort of thing, I think it's
23:53
pretty normal for most people that are listening to this as
23:55
well. It's just like some days you
23:56
just even the thought of doing half an hour is just like, I'm
24:02
sure it has a physical benefit with a mental benefit and strain
24:05
of me doing that rather than just being like you've had a
24:08
tough week. Let's actually just have an eye
24:10
off isn't worth it. And I do, I always get stuck
24:14
with that in myself as well because on the days where I do
24:16
convince myself to go and sit on the bike for it when I'm 10
24:19
minutes in, I'm like, oh, I'm fine.
24:20
Like I'll actually do like a proper session with 45 minutes
24:23
to an hour. I don't need to be doing the 20
24:26
minute one that I promised myself just to get on the bike.
24:28
I think that's really difficult as well because in that now that
24:31
I've got on it and I feel fine after 10 minutes, well, I
24:36
decided that 20 minutes was going to be enough and was fine
24:38
for what I needed, but now I feel good enough to do 45
24:41
minutes. Which one do I do?
24:44
It's really interesting and I think like volume verse
24:48
intensity, it's a difficult one because people look at the
24:52
phrases in like completely different ways.
24:54
Like if we look at it from a strength specific kind of like
24:59
angle, intensity comes in the form of like if I do a one Rep
25:03
deadlift, like that can be really, really high intensity
25:07
and it lasts like 3 seconds or whatever, probably not even that
25:10
long. Whereas like I think typically
25:12
in the fitness industry now, the buzzword of being like having
25:15
high intensity and like functional fitness and whatever
25:18
for high rocks is especially intensity is like an hour of
25:21
threshold work. Like it's long and long and
25:23
long. And as a result you do need more
25:25
time to recover. So it's like it just depends on
25:28
what you're considering intensity, what your actual
25:31
volume looks like. Volumes always going to be
25:33
relative. Like we look at training load
25:35
and training volume and probably on the the largest end of the
25:40
scale, like what we would consider a normal week to some
25:43
people is just like a ridiculous amount of volume.
25:45
And I don't think we train necessarily like actually that
25:49
much compared to top athletes. So it's just like it has to be
25:54
case by case. You want some intensity, you
25:58
want some sort of like low aerobic volume probably and you
26:02
want to mix it up with some other different types of
26:04
training and you want to make sure that you're getting enough
26:06
sleep to recover and you're eating good.
26:09
And it's like, that's going to be my theme I think for this
26:11
year. It's just like just do basics
26:13
well. One of the things that I think
26:16
we look at AI also stopping people using their brain so
26:22
much. One of the things that always
26:23
really frustrates me when people go looking for advice or come
26:27
and just ask questions to someone is they haven't
26:30
necessarily tried to do the critical thinking beforehand.
26:33
If I was to just logically say I want to be really, really fast
26:40
over 1/2 marathon, OK, well, first of all, if I wanted to be
26:47
someone that's very good in a race that runs, let's say like a
26:50
a one O 8 half marathon, I don't even know what the pace would be
26:52
off the top of my head for that. But fast, very fast, low threes,
26:57
I would imagine. So let's say they're running low
26:58
3 minute kilometres. If I wanted to be beating them
27:02
in a race, well, first of all, can I run that speed at all?
27:06
So that's the first thing I've got to get my technique and I've
27:08
got to get that fast. That's one thing that's obvious,
27:11
but the overbearing obvious thing is can I even do it for
27:15
that long Now, question number one, can I run for that long
27:20
anyway? Yeah, I'd say currently with my
27:23
level of fitness, my answer would be, yeah, I could run for
27:26
that long no problem. OK, then how fast can I run for
27:29
that long? OK, that's the issue.
27:32
So how do I get, how do I bridge the gap?
27:34
Well, first of all, just because I can run that long doesn't mean
27:38
that I find it easy or comfortable to do so.
27:40
So I need to get used to doing efforts of that length that
27:44
consists of a lot of volume. Then to be able to do to work on
27:48
my speed stuff, well, because I can't run it for that long, I
27:50
need to be doing sharp, sharp efforts building up to that
27:53
point. And I'm not just going to start
27:54
running at that point because my body wouldn't be ready and I'd
27:57
get injured. So already I've mapped it out.
28:01
You can see I've got to get my body used to being able to go
28:03
for that long anyway, and that's going to take a lot of time and
28:05
effort. So that's the volume.
28:08
I then also need to be doing the stuff where I'm developing my
28:12
speed and I'm going to be controlling how much of that I
28:15
can do by how much I can handle. So that's the sort of middle
28:19
layer. And then, oh, I'm actually
28:21
getting fitter as we're getting close to the event and I'm
28:24
figuring out my top speed. I'm going to beat this person
28:26
because I can run the the low threes that I need to.
28:31
So now I'm just extending those efforts, but then I'm still
28:34
going to do some really short sharp stuff to get the muscles
28:37
working technique wise. All of a sudden, just in that
28:40
conversation using logic alone, I've explained what a pretty
28:43
good balance of volume specific to me, volume required versus
28:47
intensity required would be to get to that goal.
28:50
Now, if you listening to this were to take the same approach
28:53
to whatever your goal is and you started from the ground up and
28:57
thought that's where I want to be.
28:58
This is where I'm at. Realistically, am I even fit
29:01
enough to cover the event length?
29:04
Maybe not. Well, that's the key thing
29:06
because even if I reckon I could go outside right now in my
29:10
socks, I could probably run the pace that I need to run for that
29:14
one O 8 half marathon. But I would stop after like, I
29:19
don't know, 20 meters because my feet probably hurt.
29:20
But if it did, if my feet didn't hurt, then I could maybe do it
29:23
for, I don't know, 400 meters if I'm lucky.
29:29
That's the issue. That's the main focus.
29:32
I can do it for 400 meters. If I was to say like an elite
29:36
time. I can't do it, no, really.
29:39
So yeah. I think it also like you, you
29:42
touch on it nicely there. It's like also is dependent on
29:47
where you are in your season and what your goal is because you've
29:49
used the half marathon there as an example.
29:51
You can use any brace, any fitness event, whatever you're
29:54
training for as an example. And then you when you're setting
29:58
out your training plan to get to a certain goal and you periodize
30:02
it and that's all that really means.
30:04
It's like a training block. The first part of your training
30:07
block will be pretty low intensity and you're focusing on
30:11
accumulating the volume. And I almost famously call it
30:15
the accumulation phase. Everyone jokes about it, but
30:17
like that's technically what we'd call it.
30:20
And all you're doing there low intensity, lots of volume.
30:23
So use it in the example of a 201K race.
30:25
So half marathon, you're doing lots of slow long running in and
30:30
around that. Depending on your tolerance
30:32
level to the long, slow running, you're probably also doing the
30:35
stuff that allows you to do that without being injured.
30:39
So whatever that is in the gym, whether it's plyometrics,
30:41
isometrics, all of the other stuff around that, the strength
30:44
work that requires. And then as you move away from
30:47
accumulation, let's say your blocks 12 weeks long, you might
30:51
do that for four to maybe six weeks depending on the length of
30:54
the block. Then you go into
30:56
intensification. You won't lose much volume
31:00
because you'll still be doing lots of longer running, but we
31:03
will start to crank up the intensity.
31:05
So that's where you're getting your faster running.
31:06
So whether it's 1 kilometer, a peat, etcetera, etcetera, broken
31:10
miles, similar sorts of sessions that lots of people running will
31:13
be familiar with. And then it gets really, really
31:15
intense and then you start to go into like a taper and prep for
31:18
race week. But that's kind of the structure
31:20
and it and your volume and your intensity will depend on where
31:23
you are in the season. Yeah.
31:25
And one topic that I want to kind of a sub topic I want to
31:29
cover within this is we talk a lot about things like hierarchs,
31:33
CrossFit and running on the podcast.
31:36
Because especially in modern fitness today, that seems to be
31:42
a really good holistic view of what fitness is.
31:46
But if we talk about the person that not necessarily as a
31:48
powerlifter, but just really only cares about getting
31:50
stronger, if you're looking to increase your lifts, you have to
31:57
think about adaptations in the same day.
31:58
We maybe have spoken to them, spoken about them aerobically,
32:02
where if you look at someone that is considered a labourer by
32:07
trade and you take them into the gym, some of them don't go to
32:10
the gym and you ask them to go and deadlift.
32:12
Your one Rep matters which you have been training for years
32:16
for. Some of them can RIP it off the
32:17
ground. And the reality of that is that
32:20
for years they have also been picking things up much lighter
32:25
than that. But they have been bracing
32:27
correctly or their body has adapted to get used to working
32:30
under load for up to 8 to 10 hours, maybe 12 hour days.
32:35
And they recover now in 12 hours.
32:38
And they go back and do it again the next day.
32:40
And they do it five to seven days a week, depending on what
32:43
stage in their career they're at.
32:44
And then they go into a gym and you ask them to pick up 1 heavy
32:46
thing one time, of course they're fine.
32:50
And yes, again, it might be a little bit heavier than heavier
32:53
than what they've picked up on site, but their body's so well
32:55
prepared that actually they haven't done much of the
32:57
intensity thing. So maybe that's well within
32:59
their limits compared to the other stuff they've been picking
33:01
up. Whereas you maybe train your
33:03
deadlift or your bench or whatever it is once, maybe twice
33:07
a week for maybe 15 minutes. Again, using the logic, you can
33:13
kind of understand why that person would be better.
33:14
So you have to be doing the volume accumulation in your
33:18
strength training. Which is why you shouldn't go be
33:20
going and doing 3 Rep Max sets or even less than that all the
33:24
time. Because you're not giving your
33:27
body a chance to understand how to move the thing in the 1st
33:29
place and do it enough in a safe enough way that you don't get
33:33
injured to then be able to give the output when it comes to
33:36
those testing. Points And I think strength
33:38
training specifically is like a minefield and there's so many
33:41
different methodologies and schools of thought and ways that
33:44
people will navigate strength training.
33:46
And there's different ways that you can navigate training based
33:48
off your like genetic predisposition.
33:51
If you're like more strength bias first, more aerobic bias,
33:55
you might want to do less reps, more weight, etcetera, etcetera.
33:59
And especially like when I look at Olympic weight lifters
34:01
because you're like, you probably don't want to be doing
34:03
3 to 1 Rep maxes every day. There's some Olympic
34:06
weightlifting programs where that's legit all you do.
34:09
Like in the morning session, you'll go in and your front
34:12
squat as heavy as you can for just one Rep and then you're
34:15
cleaning jerk basically until you can't go any heavier.
34:18
Go away, eat, sleep, do some steroids, come back, caveat with
34:24
that. And then you're going to do the
34:26
same thing, but maybe this time you're going to back squat or
34:28
overhead squat and you're going to build up to a heavy 3 or a
34:31
heavy one. And then you're going to do the
34:32
same thing for your snatching and then maybe have some
34:34
accessory work. You go home, you sleep 12 hours,
34:37
do some more steroids, and then you come back and you do the
34:39
same thing. So it's like, if your body can
34:41
tolerate that, then great. If not, you'd probably take the
34:45
same approach that I spoke about with the running, but apply that
34:49
into weightlifting. So the easiest example like you
34:52
use there, let's say it's a deadlift, you might want to do
34:55
some original testing to figure out what your numbers are.
34:59
You can do anywhere between like a one to five Rep Max probably.
35:02
I like to settle in and around the three Rep range and then you
35:06
just progressively progressive overload, get heavier with the
35:10
percentages and decrease the amount of reps you're doing.
35:13
So in week 1, you might do three sets of 12 reps at 70%.
35:17
And then the next week you might do three sets of 10 reps at 75%
35:22
and then it's 3 by 8 at 7 where we at 80%.
35:26
And then you might deload and then it's like, OK, now we're
35:29
going to do 4 sets of 10 reps. And it's just like progresses.
35:32
Like there's so many good strength programs out there and
35:35
it all training basically works the same.
35:37
If you want to get better, it's just progressive overload.
35:40
I'm going to put you somewhat on the spot here a little bit,
35:42
which I know you absolutely love when I do, but we recently found
35:45
out when we were doing our review of the 2025 year
35:49
analytics that we actually have, I mean, because we're two blokes
35:53
talking on a podcast, we actually have a large female
35:57
following. And it was shocking.
35:59
It was shockingly high. So first of all, thank you to
36:02
you girls. We will continue to try and
36:05
bring you more into the podcast. You deserve it.
36:07
But one thing that I think would be interesting to talk about in
36:11
terms of volume versus intensity is the obvious elephant in the
36:15
room when it comes to female training.
36:16
But the hormonal aspect that women experience on a monthly
36:20
basis, how, as a coach, have you handled that with volume and
36:24
intensity consideration? It's, it's such an interesting
36:26
thing and like, I'm glad that you bring it up because I think
36:31
especially I'd say in the beginning of my fitness journey
36:36
as a coach and being a lot younger and as a result, just
36:41
more immature and probably less aware of it, it was still like
36:45
very taboo. And they're still like this, Oh,
36:47
we're not going to talk about it.
36:48
I can't, I can't talk about it because I'm a guy and I don't
36:50
want to say something that is going to be offensive or
36:52
whatever, or, or make it awkward.
36:54
As I've matured and got older and, and more knowledgeable as a
36:58
coach, it's legit just a conversation that you have.
37:01
And like my clients will come into the gym and they're like,
37:05
yeah, I feel shit today because XY and Z and you're like, well,
37:07
that's completely fine. And then, yeah, you might come
37:09
into the gym and go fuck, I feel great.
37:12
Because as you say, like as the hormones across the month
37:15
change, there's going to be more optimal times for you to push
37:19
your body. And then there's also times
37:20
where your body is in a position where it's a lot more vulnerable
37:23
and as a result, lot more perceptive to injury.
37:27
And there's lots of really interesting scientific research
37:31
on injury management within females Weightlifting.
37:35
And there's such a high percentage of females who'll get
37:39
injured in specific phases of their cycle.
37:41
So it's like definitely something that I need to be more
37:46
more knowledgeable about. But it is as simple as going and
37:49
doing some research and then also having an open conversation
37:52
with your female clients about how they feel certain times of
37:56
the month. And it's it's just not awkward
37:58
at all. Kind of not not stepping away
38:01
from that because it's still something that everybody should
38:03
consider, but how much of an impact if, let's say in a
38:06
session I either have, and you might have to consider these
38:10
differently. But what would you say if I had
38:12
like a three Rep Max test or not even that you just sent me heavy
38:16
55 reps and three sets of something or I had the
38:23
equivalent level of difficulty on a rowing machine or a Skiog
38:27
or something like that. And I rock up and I'm just like,
38:31
I don't physically nor mentally feel like up to just going all
38:37
out like that. For the number.
38:39
I'm willing to do maybe the volume, but not quite the same
38:42
level of intensity within terms in terms of the amount of weight
38:46
that I'm going to put on for the that test or how fast I'm
38:50
actually going to go. Or I say to you, well, I'm happy
38:55
to go that far, to go that hard intensity wise, but not the
38:59
volume. What from your side?
39:02
If this was like a one off where I'm just like just today is just
39:06
not the one, which one would you go for personally?
39:09
I know this is really difficult to answer because it's so
39:11
contextually based, but what would you look?
39:13
For does depend on like what you're training for etcetera,
39:15
etcetera. On the one off, I'm probably
39:18
going to say volume at less intensity.
39:22
So it's really interesting because I'm thinking of like 2
39:25
clients that I'm coaching at the moment and they're running very
39:27
similar strength cycles and doing or have very similar
39:32
goals. And they're, they're doing very
39:35
similar lifts. One I've put very heavily on
39:39
percentage loading. One I've put very heavily on
39:42
RPE, which is like relative perceived exertion, but it's
39:45
basically the same thing. I just know one's going to react
39:49
better to the perceived excursion because there's just
39:51
less pressure on it. And the other one is like really
39:55
hyper focused and like really wants to see the progression.
40:00
And, and a lot of it comes down to like your psychology as the
40:03
client. And I need to understand that as
40:05
a coach, because if I go, all right, I'm setting you your
40:08
deadlifts today and you're going to do them at 75%.
40:12
And you go into the gym and you're not as relaxed as you are
40:14
and you go, I don't feel like it today.
40:16
I'm just going to do like a 7 out of 10 effort or a six out of
40:19
10 effort. You go, I can't hit 75%.
40:23
Suddenly you start to have this like negative mindset around
40:26
your training and you go, well, if I don't do this percentage
40:29
today, then I'm just going to get worse and worse and like
40:31
perpetuates or compounds. So it's like understanding how
40:35
your clients are going to react to it, but then also having the
40:38
ability to be flexible with your client and go, it's actually OK
40:41
if you just do like 10% less today.
40:44
But a lot of it is just based off what you want to do.
40:46
And I'll often flip a question like that on itself and ask you.
40:51
So it's like, especially if it's in person and they go, well, I
40:54
know you told me to do this today, but actually I want to do
40:57
that. I'm like, well, do that.
40:59
Like training is training. There's an interesting
41:02
discussion that I had far earlier on in the podcast with
41:06
Tommy Lewis. People might know of Tommy Lewis
41:09
on Instagram. He's first of all, he's actually
41:12
been put on a list on social media, top five, top five for
41:15
most jacked runners online. Like I didn't realize like.
41:19
He's in shape. He's actually.
41:20
In very good shape, he's a. Person on the likes of Jake Dude
41:23
and. He's just he's he's actually
41:26
quite jacked, but he's also just like very quick over a very long
41:29
distance. He's into ultra running, but
41:31
he's less ultra distance running is still very fast, but he
41:36
preaches, you know the strength training side that you require
41:38
for running. And again, that's quite clear.
41:41
One of the things that I found really interesting was very
41:45
early on into people becoming aware of who he was on social
41:47
media. One of the things that he tried
41:49
to spread knowledge on was as people try and build their
41:51
running volume, when they say, oh, I've got a weekly total of
41:55
20 K and they start to really overthink it.
41:59
Oh, when am I going to fit my my 5K, my 25 KS and my 10K in?
42:04
He was like, what if he just did 2K1 day and then 3K the rest of
42:08
the days, less than 20 minutes each time.
42:11
You could do that and that's the same volume.
42:12
If you're going to be doing most of that easy running, just do
42:15
that. If that's more manageable, it's
42:16
literally the same thing. Your body doesn't really know
42:18
much different. If anything, you're kind of
42:20
spreading the load and the rest out better.
42:22
That might work better for you. And so that not on its own.
42:26
But again, the logic of that has stuck with me.
42:28
So if I know in an ideal world to get me faster at running, I'm
42:33
like, oh, I need to be doing a speed session.
42:36
And for the adaptations, I should probably be thinking
42:38
about doing it for like 40 minutes as a session, which
42:41
includes some of the rest and everything.
42:43
But that's that's and I have to tag that on to my gym session
42:46
because I'm not going to be able to do that where I live in a
42:49
nice flat setting. There's no tracks near here.
42:51
So I'll do it on a treadmill or something Age.
42:53
I'm going to tag that on to my strengths session.
42:55
I'm going to be in the gym for two hours and I'm like, Nah.
42:58
So then I'm thinking, OK, well if my speed session was going to
43:01
be 6 by 1 K, what if I did three by 1K on Tuesday and I did 3 by
43:06
1 K on Thursday? In my head, that's actually way
43:08
more manageable and much nicer. Part of me still like probably
43:12
not getting the same adaptation, but I'm still getting enough of
43:16
the work done that it's better than if I skipped it for the
43:20
week. And then you start to think
43:22
about, well, that's actually the logic.
43:25
And people massively misconstrue the double training days that
43:31
athletes do or even triple training days, because the more
43:34
that you you can training, the more that you can handle, the
43:36
better it it can be for you. And that's where you find those
43:38
benefits. But you have to get there.
43:40
However, a lot of people think, wow, you're doing like really
43:43
hard run session, really hard oak session, really hard
43:48
strength session daily. Well, obviously not because no
43:50
one can handle that level of volume unless you're taking
43:53
gear. So in actual fact, what it looks
43:57
like is one of those might be pretty tough, but the others are
44:00
kind of more going through the motions.
44:02
In fact, one of them might be super easy and just a case of
44:06
flushing the legs out and sitting on a bike or just doing
44:09
some technique works, mobility. That's what one of those
44:12
sessions might be. And even if one of them is like
44:14
a quote UN quote speed session, it might be at 75 to 80% that's
44:19
still in, that's still threshold training, but it's not like
44:21
maximal threshold training. And so there's so many different
44:24
nuances within that that I think people hear a term like the
44:30
Norwegian training method, double threshold, double
44:32
threshold, and think, wow, that sounds crazy, but it's like,
44:36
threshold doesn't mean 100%. Yeah, no, I mean, it's all it's
44:40
always contextual, but like, but also like you, you, you touch on
44:44
a really nice point though as well, because, and I think I
44:47
said it in the last podcast where the best gym for you is
44:50
the most convenient gym. And it's the same thing.
44:52
The best training that you can do is the training that's
44:54
accessible. And it's the training that you
44:55
enjoy and it's the training that you're going to consistently do
44:57
and be able to do sustainably. So if doing 6 by 1K in the week
45:01
is not sustainable for you, don't do it.
45:03
Do something that's going to be actually manageable.
45:06
Because for most people, just general health and fitness, you
45:09
don't need to be doing this crazy stuff.
45:11
And it is, it's what you're exposed to on social media, the
45:14
likes of Double threshold days. And you're just seeing people
45:18
who dedicate their life to training, who don't have jobs
45:21
out of that. Their job is to train, to
45:23
recover, to eat. You have a nine to five, you
45:26
have XY and Z, you have external stresses and you have all of
45:30
these. So again, this is going to be my
45:32
big thing for 2026. It's just basics and it needs to
45:34
be simple and it needs to just be accessible and just manage.
45:37
And just to tag on, we're not necessarily even talking about
45:40
professional athletes here. Like there are people that have
45:44
following and are influences that are sponsored and are in
45:48
effect paid to just train because that's how they make
45:50
money, that they push brands, they influence people on
45:54
different things and that's how they make their money.
45:56
But they are not at elite level, but they still earn off the
45:59
sport. And you might look at them and
46:01
go, oh, well, they're not a professional football player.
46:03
They're just really good. And it's like, well, they don't
46:05
have anything else to do but but train and therefore they kind of
46:09
are professional. They just don't come under the
46:11
umbrella as hard for a. Team sucked into it and go,
46:13
well, if they're doing it, I can also do it.
46:15
But again, the best training is not what someone else is doing.
46:19
It's the best training is the training that you can do for
46:21
yourself and it has to be specific to you.
46:24
And I'm, I'll leave it after this, I promise I'll stop
46:27
talking. But based off that, because I,
46:30
I've started, I used to do a lot of interval work on the ergs.
46:34
As you know, I kind of stopped doing that for a while.
46:37
I've now started to reintroduce it and I was so obsessed with
46:42
the pacing based off a certain metric or certain tests.
46:46
And it was like some days today even is a good example where I
46:50
was just like tired and didn't want really want to do the
46:53
session. And I knew that if I started the
46:55
session, I would be so upset if I couldn't hold my pacing.
46:58
It would just like negatively affect me.
47:00
So what I'm trying to do is shift the narrative away from
47:03
pacing as being like the Beale and endall and I'm trying to
47:06
work in heart rate zones. So it's like because there's so
47:10
many external factors that are going to impact my heart rate
47:13
today, a slower pace because of the way I felt, a slower pace
47:17
may have still taken me into threshold and I could have done
47:20
like 35 minutes threshold on the erg where I was like 2 weeks ago
47:24
when I felt better. I've had more sleep and there
47:26
was less stress with work. I had a lower heart rate, but I
47:31
was still working like a similar or higher heart rate and I was
47:33
in a similar it's pace. So it's like you just have to
47:36
adapt it to make sure it suits you and you can get the most out
47:40
of it. And that's that's where you're
47:41
kind of managing the physical and mental because physically
47:45
pushing yourself to do that pace would mentally fatigue you so
47:48
much and probably physically fatigue you as a result.
47:50
But it's not worth it. Whereas if mentally you were in
47:53
it, but physically you just didn't necessarily feel it, you
47:57
might actually get more out of it if you were to do it.
47:59
And you just kind of have to understand that you are a brain
48:03
with an internal voice. This is actually, this is about
48:06
to completely fuck me up mentally.
48:07
But you have a brain with an internal voice that's been put
48:11
in a body. And the body follows the brain,
48:13
but the body massively impacts how old the brain also feels.
48:17
And they're kind of two entities strapped into one together.
48:19
And you kind of got to learn to coexist.
48:21
And that's really what the art of training is about.
48:25
And this conversation, like it's, it's a good conversation
48:28
to have. And I feel like we could
48:29
probably sit here for hours and hours and hours and just like go
48:32
back and forth and talk about different scenarios.
48:34
And like people who train will really understand this because
48:38
it's an experience thing when you come to training.
48:40
And like, you also then have to not be too soft with yourself
48:45
and like not wrap yourself in cotton wool the whole time
48:47
because it's very easy to go down that rabbit hole.
48:49
And like when you lose motivation for training, like
48:52
I've done it before where it's like, oh, no, I don't feel up to
48:55
it today. That's OK.
48:57
You can do like a, a 1% effort on the C2 bike.
49:00
But actually sometimes you're like, no, get a grip.
49:02
You feel OK, you can do it. So it's like finding the balance
49:05
is, is honestly a rabbit hole. And that's why having an
49:08
experienced, knowledgeable coach who can help guide you through
49:11
it and we always come back to that, is really helpful.
49:13
If you're listening to this and you feel like you've got a
49:16
particular scenario you think would be interesting for us to
49:18
discuss, then do get in touch at mindsets under score podcast or
49:21
even just drop a comment or send a message off here wherever
49:24
you're listening or watching. There may be the option for
49:27
that. If you're on Spotify,
49:28
particularly YouTube, obviously there's you can message.
49:32
You can also leave comments if you're there anyway, we would
49:35
massively appreciate it if you drop to follow and shared some
49:38
stuff that you find interesting from the podcast and tell a few
49:40
friends to tune in as well. But I'll leave that topic there
49:45
because we're moving into the game.
49:47
So the game this week I have come up with you've got 8
49:50
questions. And on this set of questions,
49:55
I'm not really giving you anything.
49:56
You just have to tell me, OK, so I'm going to give you 3 specific
50:01
3 or 4 clues about an athlete and you have to tell me the
50:06
athlete. OK, OK.
50:09
So if you're listening to this, get involved.
50:11
I'm going to I'm going to say these things.
50:12
And if you think you know who it is, pay attention to if Charles
50:15
doesn't it, if you get it and he doesn't put it in the comments.
50:18
We need to keep track of these things.
50:21
This is my year. This is your year, number one.
50:23
OK? Nike.
50:26
Oh no, 15 majors, Tennis, maybe DUI red.
50:35
Wait D. DUI.
50:39
Am I being stupid? Driving under influence.
50:44
So yeah, I was being stupid. I thought I was like.
50:48
I I swear I was like really very panic DUI red.
50:51
Was OK, Red Nike. Oh, it's not tennis. 15 majors.
50:59
It was a 15. Yeah.
51:00
Tiger Woods. Tiger Woods, go on.
51:02
Very, very good. I kept.
51:03
Me with the G1, I'm born. OK, that's good #2 OK, Balandor.
51:09
Oh no, I'm not good with football.
51:11
World Cup. Yeah, Barcelona.
51:17
Big teeth. Barcelona Balandor do I get I
51:27
can't ask any more questions like they currently play.
51:31
No, not really, because I've given you a limited number of
51:33
things. OK.
51:35
I'd say that. I'd say almost.
51:37
Wait. What was the first one?
51:39
Balandor World Cup, Barcelona. Big teeth.
51:43
Oh, big teeth. Because I was thinking, Messi,
51:47
he's won the World Cup as well as he has, but he doesn't.
51:50
Well, maybe he has big teeth. There's another name.
51:53
It's like. You thinking of a person
51:58
specifically like try and describe them.
52:00
What I'm thinking Brazil, but there's two people that I'm
52:04
thinking of that both have big teeth that I think, but there's
52:07
I think it's Ronaldo or there's another, but it's like
52:12
Ronaldinho. Ronaldinho is it?
52:15
That's correct. That's correct.
52:16
You're doing very, very well, Ronaldinho.
52:18
Yeah #10 OK #3. I'm pleased with that.
52:23
Former number one in singles and double s.
52:26
OK, how sweet tennis. 5 Wimbledon wins American singles
52:36
and double s #1IN singles and double s. 5 Wimbledon wins
52:40
American. Five.
52:44
It has to be. It has to be one of the
52:49
Williams's, doesn't it? I've got, I don't know how many.
52:54
Wait, the five is across singles and double S championships?
52:58
Or like is that singles? It's across them both.
53:02
Oh. I'm I'm going to go with Serena
53:06
because I don't know about Venus.
53:07
It's Venus. It was Venus Williams.
53:10
So close. So close.
53:11
OK, I. Was going to say something
53:13
really deep about gut and brain and insanely well.
53:16
I'm not going to go. Down the no, we'll see another
53:19
episode. OK #4 so you're, you're doing
53:23
well. You're doing well though.
53:23
You're doing well. OK Nike.
53:28
Yeah. High rocks, the feed.
53:33
No, I'm not good as OK, so I'm narrowing this down.
53:38
It has to be an elite 15 because you can't just pick a random.
53:43
Place I haven't just picked someone on that I've seen.
53:46
I've there's only a handful of Nike athletes that I know we
53:51
should play the mindsets drinking game.
53:53
Every time you mention Charlie Bottle, the literary have to
53:57
drink. I know he's Nike.
54:00
He's Elite 15, the feed. I don't know what that is, but
54:06
I'm assuming that's. Have you seen that a lot of some
54:09
of the? Other Wayne disappeared to have
54:12
the feed. So I don't know if that's a
54:15
British, I don't think that's British or European.
54:17
I'm going to say that's either Australian or American, OK.
54:22
I don't, I don't know any of the.
54:27
I don't think it's a man. OK.
54:30
But I don't know. I only really know to who.
54:34
Do you know? Joanna and then Sinead.
54:39
Sinead's not Nike because she wears rads.
54:44
Joanna that can't pronounce her surname.
54:46
Vietrick, I'm I'm going. To go with her.
54:51
It's close. Joanna does wear the feed,
54:53
however she is a Puma athlete. Oh, you'll be gutted.
54:56
And Lauren Weeks is who I was looking for The current world
55:01
record, Is she Nike? She's Nike I.
55:03
Thought she was rad as. Well, no, she she, she is rad as
55:06
well, but she races in Nike trainers.
55:08
Oh, that's threw me. Yeah.
55:09
I wouldn't have got that though. OK #5 that was close.
55:14
Puma shoelaces. OK, Jamaica.
55:24
OK. I was thinking high rocks when
55:25
you said Puma. I know you are.
55:26
That's what I said in that order.
55:29
I don't know then if there's any Elite 15 Jamaican athletes that
55:36
race high rocks that I can think of.
55:38
So I'm not going to go high Rocks, shoelaces.
55:43
That, for some people listening, will have been it.
55:45
That they'll be like, Oh my God. Jamaica, I'm just going to have
55:53
to go like, it's got to be like sprinting or like athletics or
56:00
something because Puma, oh. Go on, it's.
56:06
Got to be symbol. It's symbol.
56:08
Yeah, I. OK, shoelaces.
56:10
Because he. He.
56:11
Yeah, OK, the world record with the shoelaces undone.
56:14
Oh. OK, this one's a little bit
56:16
tougher. OK, But I've given you slightly
56:18
more detail. British.
56:23
Oh no. Retired.
56:25
OK. 1st man under 26 seconds for 50 meters and under 57 seconds
56:31
for 100 meters. This is going to be like.
56:39
That's that's world, by the way, that's not British, but he is
56:43
British. It's going to be really niche
56:45
where it's like you've tried to divert me with the times.
56:51
So I'd go that can't be running. Wait, what are the times again?
56:58
So first man under 26 seconds for 50 meters and under 57
57:02
seconds for 100 meters. So I'm already thinking then
57:07
that's got to be swimming, unless it's like, yeah, I'm
57:13
going to go swimming British. But he could be Scottish.
57:23
Would you have specified if he was like, he goes out of his way
57:26
to be like I am Scottish, I wouldn't have specified.
57:30
Am I is swimming right? Swimming's correct.
57:34
OK, there's only a few we spoke about, I think on the first
57:38
episode. Duncan Scott was it.
57:40
He was the 1st. Episode this year, yeah.
57:42
Yeah, he was on the quiz. Yeah, so maybe your mind's going
57:46
that way, but the only other swimmer that I can think of it
57:51
could be a woman. It's definitely not a woman.
57:54
It's first man under 22. Yeah.
57:56
OK fine. The only other one that I'm
57:59
thinking of because he pops up on Instagram because he married
58:05
Gordon Ramsay's daughter, is Adam PT, right?
58:08
Wait, does it say what stroke is?
58:11
No, I'm not giving you that. OK, Adam PT.
58:13
It's Adam PT, correct? Correct.
58:16
OK. This one, this one's going to be
58:18
a little bit tougher for other people, but I think actually
58:21
somewhat easier for you. I'm actually over the you're
58:23
doing with that, OK. 565,000 Followers British current
58:31
Olympic champion for specific track distance.
58:38
Current Olympic, Current 556. 560. 5000 So I'm not getting the
58:46
distance, no, no. Wait, wait.
58:49
Current current Olympic champion.
58:51
Olympic champ for track distance Josh Kerr.
58:56
Oh, Charles, do you Do you have another guest?
58:59
No, I went. I went too.
59:01
I went too soon because I'm thinking, am I thinking world
59:04
champs? World champs?
59:05
He pulled out and then did he come second at the Olympics
59:08
behind Cole Hocker? That was tough.
59:11
Let me have another go track. Yeah.
59:14
I'm not good at listening. It was track current Olympic,
59:18
current Olympic champion British.
59:21
British. Is it a woman?
59:27
It is a woman. Track Olympic.
59:32
Oh, come on. Keely Hodgkinson.
59:34
It is Keely Hodgkinson Bot's job as well.
59:37
I just shot in the dark. Can you redeem?
59:39
Yourself. That's annoying because.
59:41
I should have got that. Redeem yourself.
59:42
OK, last one. I like this game. 27 years old.
59:47
OK. UAE called Nago Teddy Pogatcha.
59:54
Spot on. Too easy.
59:56
Too easy. Yeah, that was good, I think.
59:58
Yeah, you actually did pretty well though.
59:59
I think you got like, I've got 5 out of eight.
1:00:02
I miss, but like I was the Lauren Weeks 1 was really tough.
1:00:05
That's tough. I don't really know that many
1:00:08
embarrassingly like elite 15 high boxes.
1:00:11
What was the Venus Williams? Venus Williams and you.
1:00:13
You did say her. Name I should've got the wrong
1:00:16
sister. And then what was the other one,
1:00:17
The Keely Hodgkinson? Keely Hodgkinson.
1:00:19
I've the the Adam PT 1 was a clutch like that was just that
1:00:22
was very a new like yeah, a handful of swimmers if that
1:00:26
yeah, yeah, I like that game. That was good.
1:00:28
If you guys did better than five out of eight, definitely put it
1:00:31
down in the comments. And if you want us to play that
1:00:33
game again with different athletes, then maybe send some
1:00:37
of those athletes in and some clues that you think would be
1:00:39
good to do or just let us know and we will run it back in a
1:00:42
future episode. But that rounds us off for this
1:00:46
one. That was, yeah, amazing.
1:00:48
Well, unless there's anything else from you, no.
1:00:50
I'm just buzzing off that performance.
1:00:52
I've never done wearing a suit, and I didn't even do that well
1:00:55
in science out. You did well enough.
1:00:56
Yeah. In which case we look forward to
1:01:00
seeing you all back here again same time next week.