Latest / INSPIRE STORY / #054 _How To Maintain_Fitness In The Off Season

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#054 _How To Maintain_Fitness In The Off Season · INSPIRE STORY

• 0:05
  Speaker 1: All right ready to rock YEP.
• 0:07
  Speaker 2: So Chris House back in the house. Last time I
• 0:10
  Speaker 2: saw you, we were sitting in a hotel room, not
• 0:13
  Speaker 2: dissimilar from the we always do this in hotel rooms.
• 0:16
  Speaker 2: Now we're in Santa Monica. Last time I saw you,
• 0:18
  Speaker 2: we were in Stockholm, fresh off to the experience.
• 0:22
  Speaker 3: And I still saying that to the I think that's right,
• 0:28
  Speaker 3: you've got it down.
• 0:29
  Speaker 2: I know. And I wore the special T shirt for
• 0:32
  Speaker 2: you today that somebody a fan sent this to me,
• 0:35
  Speaker 2: custom made. On the front are the GPS coordinates for
• 0:39
  Speaker 2: the starts of the race. And on the back or
• 0:42
  Speaker 2: the finish line. Yeah, and then you got on there.
• 0:47
  Speaker 2: So anyway, I'm gonna have to get you one of these. Yeah,
• 0:51
  Speaker 2: I'll see if I can hit her up for a
• 0:52
  Speaker 2: second one.
• 0:53
  Speaker 1: Well, you sent me something really awesome that frame pic tried.
• 0:57
  Speaker 1: You got it over the weekend. I was sick last week,
• 0:59
  Speaker 1: so so out of it. So here I am saying
• 1:02
  Speaker 1: thank you right here. You sent me an amazing sort
• 1:06
  Speaker 1: of picture frame full of pictures from the race, the
• 1:09
  Speaker 1: map of the race and signed it and so on.
• 1:11
  Speaker 1: It's awesome.
• 1:12
  Speaker 2: Well, I appreciate that, but I can't take full credit
• 1:17
  Speaker 2: for that, because that was made by a fan who
• 1:19
  Speaker 2: made two of those right on one for me and
• 1:22
  Speaker 2: I sent that one to you.
• 1:23
  Speaker 1: Well, whoever that is, thank you, thank you.
• 1:25
  Speaker 2: The name escaped me at the moment, but I will
• 1:27
  Speaker 2: find out. I will properly thank.
• 1:30
  Speaker 3: Yes, and I need to send an email the show notes.
• 1:33
  Speaker 3: But yeah, it's pretty cool, right, that's really cool. So
• 1:37
  Speaker 3: we're back here for another edition of Coaches Corner and
• 1:42
  Speaker 3: we have some cool stuff to talk about. We're going
• 1:44
  Speaker 3: to talk about off season training. We're heading into the
• 1:47
  Speaker 3: winter months. How do you stay enthusiastic about your fitness?
• 1:50
  Speaker 3: How do you stay fresh and connected mentally, physically and
• 1:56
  Speaker 3: emotionally with with your with your.
• 1:58
  Speaker 1: Athletic athletic goals? Yeah, I mean they seem so far
• 2:03
  Speaker 1: away right now. It's October, basically one of the last
• 2:07
  Speaker 1: days of October, and in order to project out what
• 2:11
  Speaker 1: April and May will feel like, it feels so far
• 2:14
  Speaker 1: away right now. And staying motivated. The days are getting shorter,
• 2:17
  Speaker 1: the weather's changing, and so it's hard. And so however,
• 2:22
  Speaker 1: we can help communicate what we're doing as well, because
• 2:26
  Speaker 1: we're sort of in between events and we don't really
• 2:29
  Speaker 1: know what we're doing next, and that's part of it.
• 2:32
  Speaker 1: It's as a community understanding we need to stay motivated, right.
• 2:37
  Speaker 2: I think the first thing is we have to acknowledge
• 2:39
  Speaker 2: that we're in southern California. And I'll be the first
• 2:43
  Speaker 2: to admit how soft that has made me. When the
• 2:47
  Speaker 2: days get shorter and it's just a little bit colder
• 2:49
  Speaker 2: in the morning and it gets darker a little bit earlier,
• 2:52
  Speaker 2: my motivation WANs pretty quick. Like it's just hard to
• 2:56
  Speaker 2: get up out of bed when it's dark out and
• 2:58
  Speaker 2: it's forty plus degrees, so I can't even imagine, you know,
• 3:02
  Speaker 2: staring down the barrel of you know, a snowy morning
• 3:06
  Speaker 2: in sub you know, sub zero temperatures like a lot
• 3:10
  Speaker 2: of people are going to be contending with in the
• 3:14
  Speaker 2: not too distant future. So it's tough. It's really hard
• 3:18
  Speaker 2: to maintain that level of motivation when the sun's not
• 3:21
  Speaker 2: shining and the weather's not bright.
• 3:24
  Speaker 1: Yeah, and it's important to also give yourself a little
• 3:26
  Speaker 1: bit of a break in those times because it's about consistency.
• 3:31
  Speaker 1: It's not about overdoing it. You don't want to stay
• 3:33
  Speaker 1: super focused, as I was telling an athlete earlier today,
• 3:36
  Speaker 1: It's about being eighty percent there, you know, take that
• 3:39
  Speaker 1: twenty percent edge off that you're super focused on, whether
• 3:42
  Speaker 1: it's nutrition or how you're sleeping and how you're training
• 3:45
  Speaker 1: and all the attention to detail that you look for. Instead,
• 3:49
  Speaker 1: be consistent, stay connected, and have a focused outcome for
• 3:54
  Speaker 1: that month and that next month, so that you're still
• 3:56
  Speaker 1: progressing somewhat, but you're not literally on it every day.
• 4:01
  Speaker 2: And Yeah, one of the things that happens to me
• 4:04
  Speaker 2: after a big event typically is I want nothing to
• 4:08
  Speaker 2: do with working out for a little while. And I
• 4:10
  Speaker 2: think part of that's healthy, Like you need a break,
• 4:12
  Speaker 2: you know, mentally as much as physically. So putting some
• 4:16
  Speaker 2: time and distance between you know, that intense period of
• 4:19
  Speaker 2: time I think is appropriate. But then it makes it
• 4:23
  Speaker 2: that much harder to get back into it. I had
• 4:26
  Speaker 2: a different experience after Sweden. I remained enthusiastic about being
• 4:32
  Speaker 2: fit because it had been five years since I had
• 4:34
  Speaker 2: competed and I and it really did take me a
• 4:36
  Speaker 2: long time to get back into form, and I was like,
• 4:38
  Speaker 2: I'm not letting this go again. It took too long
• 4:40
  Speaker 2: to climb back up that ladder, and yet none of
• 4:44
  Speaker 2: the lets and I went right back. You know, I
• 4:45
  Speaker 2: took maybe ten days of doing close to nothing, but
• 4:48
  Speaker 2: then got back into a consistent rhythm with the workouts
• 4:50
  Speaker 2: that you were sending me. But I've been far from perfect,
• 4:53
  Speaker 2: like I've you know, I've been traveling and I miss
• 4:55
  Speaker 2: here and there. But it's a different reaction to miss
• 5:00
  Speaker 2: a workout, like what I'm not because I'm not signed
• 5:02
  Speaker 2: up for anything right now and I'm not quite sure
• 5:04
  Speaker 2: what I'm going to be doing next, although that may
• 5:06
  Speaker 2: change pretty soon to be like, okay, so I missed
• 5:11
  Speaker 2: it like no big deal, as opposed to, you know,
• 5:13
  Speaker 2: eight weeks out from Otillo thinking, oh man, you know,
• 5:16
  Speaker 2: I can't. I can't miss a day. So it's a
• 5:19
  Speaker 2: different response to not being perfect.
• 5:22
  Speaker 1: It is, and I mean there's two reactions to it.
• 5:24
  Speaker 1: After an immersive event like in Atilo, right or you
• 5:28
  Speaker 1: would want to stay away from it for a little
• 5:30
  Speaker 1: bit and just want to give your body and your
• 5:33
  Speaker 1: mind to break. But many people come back from the
• 5:35
  Speaker 1: whether it's an Ironman and Ultra something like Otillo, and
• 5:38
  Speaker 1: they're so motivated and they're so excited because it was
• 5:41
  Speaker 1: such an incredible impactful experience that that they want to
• 5:46
  Speaker 1: train again right away and that's when your mind and
• 5:49
  Speaker 1: your body sort of separate. Right. You're motivated, but your
• 5:52
  Speaker 1: body's not yet, and you have to give yourself some
• 5:56
  Speaker 1: time to get those two and sink again, and recovery
• 6:00
  Speaker 1: and the proper fueling to get those two back on
• 6:03
  Speaker 1: the same railroad tracks takes a few weeks, and a
• 6:05
  Speaker 1: lot of people try to start up again too quickly
• 6:08
  Speaker 1: and they fizzle out. And that's when the motivation really
• 6:11
  Speaker 1: gets hurt, because then your body is disconnected from your motivation, right,
• 6:15
  Speaker 1: and then in four or five weeks from now, you
• 6:17
  Speaker 1: really go off the rails. So you have to manage
• 6:20
  Speaker 1: yourself very carefully after the event, knowing I got to
• 6:23
  Speaker 1: reward myself with some downtime, and I've got to reward
• 6:27
  Speaker 1: my body with some downtime. Otherwise than three, four or
• 6:30
  Speaker 1: five weeks from now, I'm going to fizzle out even worse.
• 6:33
  Speaker 2: But it's tricky because you want to harness that motivation
• 6:35
  Speaker 2: when you have it, because momentum is so important. And
• 6:38
  Speaker 2: if you just let go of that and say we'll
• 6:40
  Speaker 2: revisit this in eight weeks, and then when eight weeks
• 6:43
  Speaker 2: goes by, you know that that motivation has been eclipsed
• 6:47
  Speaker 2: with you know, the sun setting too soon now and
• 6:51
  Speaker 2: the cold, the cold mornings and cold.
• 6:52
  Speaker 1: Night it's the best time to formulate your plan though.
• 6:56
  Speaker 1: In those weeks where the motivation is high but you
• 6:58
  Speaker 1: don't have to train it, you can start writing out
• 7:00
  Speaker 1: your plan. You can start working into well, I want
• 7:03
  Speaker 1: to do strength, I want to stay connected like this.
• 7:05
  Speaker 1: You even came back and said, I'm missing a bunch
• 7:08
  Speaker 1: of type of strength work that I felt was missing.
• 7:11
  Speaker 1: Or I really want to start incorporating this. So together
• 7:14
  Speaker 1: with your coach, or with me in this case, we
• 7:17
  Speaker 1: start formulating a plan or you sort of give me
• 7:19
  Speaker 1: homework to come back and say, all right, this is
• 7:22
  Speaker 1: what we're going to do the next six weeks, and
• 7:24
  Speaker 1: then as the big training comes back in, you'll have
• 7:27
  Speaker 1: that platform to work off of. But it's a great
• 7:29
  Speaker 1: time for that.
• 7:30
  Speaker 2: Yeah. In the wake of Otillo, that was one thing
• 7:34
  Speaker 2: that was very clear to me is that I was
• 7:36
  Speaker 2: lacking a significant amount of functional strength, and that event
• 7:41
  Speaker 2: required so much of it. The scrambling on all fours
• 7:43
  Speaker 2: and the bending down and the sort of hauling yourself
• 7:47
  Speaker 2: up these rocks and all of that took a huge
• 7:49
  Speaker 2: toll on me, and I was not prepared for that,
• 7:52
  Speaker 2: nor did I train for it. And it made me
• 7:53
  Speaker 2: realize how much I've been overlooking that critical aspect of
• 7:57
  Speaker 2: what it means to be truly fit. Right, Yeah, I
• 8:00
  Speaker 2: just want to run and go out on trails and
• 8:02
  Speaker 2: be on my bike. And as important as I know
• 8:05
  Speaker 2: it is to be you know, sound in a whole
• 8:09
  Speaker 2: body context and strong, I just was not attending to that.
• 8:13
  Speaker 2: And so you've put me on over the last several
• 8:15
  Speaker 2: weeks a pretty challenging it looks on paper, it looks easy.
• 8:20
  Speaker 2: It looks so easy. Yes, challenging routine of functional body
• 8:25
  Speaker 2: exercises that are as simple as like planks and air
• 8:28
  Speaker 2: squats and some lunges and things like that without any weights.
• 8:32
  Speaker 2: You know, You've just started giving me a little a
• 8:34
  Speaker 2: few kettleball exercises and things like that that I'm doing
• 8:37
  Speaker 2: with very low weight. And it's amazing how sore it
• 8:40
  Speaker 2: makes me and how like sort of crushing it is,
• 8:44
  Speaker 2: like just doing a series of air squats and I
• 8:46
  Speaker 2: can't walk for like three days.
• 8:47
  Speaker 1: And that's part of the five year rebuild we're on, right.
• 8:50
  Speaker 1: We got you sort of fit again from an aerobic capacity,
• 8:54
  Speaker 1: and with the runs that you've been doing and now
• 8:56
  Speaker 1: we're adding in more cycling, but now we're going deeper,
• 9:00
  Speaker 1: peeling that on your back a little bit more and
• 9:02
  Speaker 1: working on the functional strength and so on. The other
• 9:05
  Speaker 1: thing is it's nice for you, is that I'm doing
• 9:07
  Speaker 1: that on purpose because you're traveling. You can technically do
• 9:11
  Speaker 1: a lot of this in any hotel gym. Yeah, and you.
• 9:14
  Speaker 2: Don't even need the gym for ninety percent of what
• 9:16
  Speaker 2: you're giving me, you could just do it in any
• 9:18
  Speaker 2: four foot by four foot space.
• 9:20
  Speaker 1: Yeah. Yeah, we want to stay away from that though.
• 9:23
  Speaker 1: You don't want to start working out your hotel rooms
• 9:25
  Speaker 1: as you're on the road too much. We want to
• 9:27
  Speaker 1: get you outside a little bit more.
• 9:29
  Speaker 2: And it takes a lot to get me in the gym.
• 9:30
  Speaker 2: I'm not a gym rat. But the winter months that's
• 9:33
  Speaker 2: the time, right, This is the time where you can
• 9:35
  Speaker 2: create that strength base. Yeah.
• 9:38
  Speaker 1: And it's a little bit of variety too, because you're
• 9:41
  Speaker 1: doing something different, you're activating different muscles, you're seeing different people,
• 9:45
  Speaker 1: you're in a different environment. It does help a lot
• 9:48
  Speaker 1: of people with their motivation. Actually, it puts them where
• 9:51
  Speaker 1: other people are and still you feed off of that.
• 9:54
  Speaker 1: And so getting to the gym two three times a
• 9:57
  Speaker 1: week on these darker months is a great time to
• 10:00
  Speaker 1: sort of re engage also with the social aspect of
• 10:02
  Speaker 1: working out, and then mix in some cycling, mix in
• 10:06
  Speaker 1: some running, mix in some swimming. Is great with regards
• 10:09
  Speaker 1: to functional strength as you've been doing that, I bet
• 10:11
  Speaker 1: you if you go in the pool afterwards the first
• 10:14
  Speaker 1: fifteen hundred or two thousand or just swimming with stubs
• 10:18
  Speaker 1: and but it just connects you to everything that you
• 10:22
  Speaker 1: just activated.
• 10:23
  Speaker 2: And most of these, if not all of these exercises
• 10:26
  Speaker 2: are really really pivot around core strength. Yes, fundamentally, And
• 10:31
  Speaker 2: I can tell you from experience. I know what it
• 10:33
  Speaker 2: feels like in the pool, running and on the bike
• 10:35
  Speaker 2: when my core is strong versus when it's not. I
• 10:38
  Speaker 2: don't think that it was very strong this past season,
• 10:41
  Speaker 2: but when it is strong, like if you even if
• 10:43
  Speaker 2: you're just doing fifteen minutes, you know, four times a
• 10:46
  Speaker 2: week or three times a week, and you're doing that
• 10:48
  Speaker 2: consistently over five, six, seven, eight weeks, you could feel
• 10:51
  Speaker 2: the difference. Yeah, the strength in your stroke, like just
• 10:54
  Speaker 2: your you know what you're able just from your body
• 10:59
  Speaker 2: position all the way down the line. It is incredibly noticeable.
• 11:03
  Speaker 1: Yeah, and a big part whether it's swimming, biking, or running,
• 11:07
  Speaker 1: what separates our work muscles legs In the case of
• 11:10
  Speaker 1: running and biking, with how our form is, upper body
• 11:14
  Speaker 1: is all the core. And if we can attach the
• 11:17
  Speaker 1: two working parts of our bodies with better stability and
• 11:20
  Speaker 1: better strength, it's incredible how long that carries us and
• 11:24
  Speaker 1: an avoids injury. And then swimming, of course we're working
• 11:27
  Speaker 1: upper body, but we want to keep things sort of
• 11:30
  Speaker 1: smooth with the lower body, with our hips falling or
• 11:33
  Speaker 1: snaking through the water. And if you have a strong core,
• 11:35
  Speaker 1: you can keep alignment as well, And so it all
• 11:39
  Speaker 1: starts from the middle before you do all the exercises
• 11:43
  Speaker 1: of swim, bike and run. Right, But we often overlook.
• 11:46
  Speaker 2: That people without a lot of experience in swimming believe,
• 11:51
  Speaker 2: you know, sort of mistakenly believe that you're generating power
• 11:53
  Speaker 2: from your arms and your shoulders and your lads, and
• 11:56
  Speaker 2: to some extent you are, but it's really coming from
• 11:58
  Speaker 2: the core, you know, And it's not just injury prevention
• 12:03
  Speaker 2: and technique. It's that you're able to maintain your form
• 12:07
  Speaker 2: when you start to fatigue. Yeah, you're able to maintain
• 12:11
  Speaker 2: your running form. You're able to generate power from your
• 12:14
  Speaker 2: core when you're climbing on a bike and certainly in
• 12:17
  Speaker 2: the pool.
• 12:18
  Speaker 1: Yeah, it's huge, and it's it's again, it's the anchor
• 12:21
  Speaker 1: of everything we do. It starts at the center, and
• 12:24
  Speaker 1: if it's strong there, you can start working on actually
• 12:27
  Speaker 1: improving your running form. A lot of people focus on
• 12:30
  Speaker 1: their shoes or on their foot placement because their back
• 12:33
  Speaker 1: hurts or so on. But then we take a closer
• 12:36
  Speaker 1: look and you notice they have no core and no
• 12:38
  Speaker 1: stability coming from the core. So the load of the
• 12:42
  Speaker 1: impact of the ground, let's say running forty times your
• 12:45
  Speaker 1: body weight, is all being lost in the middle because
• 12:49
  Speaker 1: nothing is stabilizing it.
• 12:51
  Speaker 2: Right, I know what, I hate doing it so much. Yeah,
• 12:54
  Speaker 2: it's the worst, right.
• 12:56
  Speaker 1: And it's a lot of keats where we are currently,
• 12:58
  Speaker 1: So it's a lot of repetition, and you're like another
• 13:00
  Speaker 1: set and another set and another set.
• 13:03
  Speaker 2: So if somebody's listening to this and they're time crunched,
• 13:07
  Speaker 2: but they want maybe three or four or five core
• 13:10
  Speaker 2: exercises that they can work into their routine, what are
• 13:13
  Speaker 2: at the top of your list?
• 13:15
  Speaker 1: Well, I really like those founders that we've been doing lately,
• 13:18
  Speaker 1: where if you look up a standing founder or a
• 13:21
  Speaker 1: kneeling founder on Google or on the Internet, you'll find
• 13:24
  Speaker 1: that pretty quickly. But it aligns your entire body and
• 13:27
  Speaker 1: it requires you to maintain your core structure. I like
• 13:32
  Speaker 1: those rows that we do with from a sit up
• 13:35
  Speaker 1: perspective type where you're extending your legs and sort of
• 13:38
  Speaker 1: rowing your arms at the same time while maintaining your
• 13:41
  Speaker 1: core because again, it keeps the whole chain activated. And
• 13:46
  Speaker 1: movement while you're doing core is really important because you
• 13:49
  Speaker 1: want to get all those support muscles and stabilizers going
• 13:52
  Speaker 1: as well. So just sitting in one spot doing sit ups,
• 13:56
  Speaker 1: while that's good, you want to create more movement and
• 13:59
  Speaker 1: rote around that to again really create whether it's from
• 14:03
  Speaker 1: the four pack to the six pack, to six pack
• 14:05
  Speaker 1: to the eight pack. I mean, my daughter's a gymnast
• 14:08
  Speaker 1: and watching her do some of the core exercises, it's ridiculous.
• 14:12
  Speaker 1: I couldn't even couldn't even come close to keeping up
• 14:15
  Speaker 1: with her.
• 14:16
  Speaker 2: Yeah, my experience is that you start really slow, like
• 14:20
  Speaker 2: I start with doing less than you advised, because I
• 14:23
  Speaker 2: want to nail the technique, like my form has to
• 14:26
  Speaker 2: be perfect. That comes above everything else. And if I'm
• 14:29
  Speaker 2: doing it consistently, I know that I'll build up quickly,
• 14:32
  Speaker 2: like the strength comes quick when you're doing it consistently.
• 14:35
  Speaker 2: But you got to make sure that your technique is
• 14:37
  Speaker 2: dialed in and you're not just jerking yourself around just
• 14:40
  Speaker 2: to say that you did that many reps. And if
• 14:43
  Speaker 2: you're doing it properly, you don't need to do that
• 14:45
  Speaker 2: much if you haven't been doing it before, and you're
• 14:48
  Speaker 2: going to feel the hurt big.
• 14:49
  Speaker 1: I mean, some of those bridges that we do, holding
• 14:52
  Speaker 1: them for thirty seconds is the longest thirty seconds of
• 14:55
  Speaker 1: the entire workout. I know, and I must be counting wrong.
• 14:59
  Speaker 1: Something's wrong.
• 15:00
  Speaker 2: Yeah, it was crazy, and you're you send me the workout,
• 15:02
  Speaker 2: So I'm looking at it on my phone on training
• 15:04
  Speaker 2: Peaks and I'm at the gym and like, I don't
• 15:06
  Speaker 2: even know what these words mean, like Jane Fonda's and
• 15:08
  Speaker 2: like what are these crazy kettlebells? I don't even know.
• 15:10
  Speaker 2: There's there's weird terminology. So I'm like, I go, I
• 15:13
  Speaker 2: see that, and then I'm like, Okay, now I got
• 15:15
  Speaker 2: to go to YouTube and like watch a guy do
• 15:17
  Speaker 2: this to figure out what I'm supposed to do. So
• 15:20
  Speaker 2: it's taking me like three times as long to do
• 15:21
  Speaker 2: it because I'm trying to learn as I go. That's
• 15:24
  Speaker 2: how new to this I am, like, but it's so important.
• 15:26
  Speaker 2: I'm already seeing the results.
• 15:28
  Speaker 1: And it's an investment because we're going to do six
• 15:30
  Speaker 1: to eight weeks of this phase and then we're going
• 15:32
  Speaker 1: to have a platform we go off of from there
• 15:35
  Speaker 1: where we'll use more kettlebells, medicine balls, we'll do our
• 15:38
  Speaker 1: stretch cords and things like that to keep getting you
• 15:42
  Speaker 1: stronger from the inside out. And the important thing also,
• 15:46
  Speaker 1: and this is harder for the time crunched athlete, but
• 15:49
  Speaker 1: to then do the motions that you're focused on for
• 15:52
  Speaker 1: your discipline, for your sport. Afterwards, on a tired body,
• 15:56
  Speaker 1: to focus on clean form light running for example, high
• 16:00
  Speaker 1: cadence cycling with an easy gear, just to feel everything
• 16:04
  Speaker 1: engaged and fatigued from the strength that you just did,
• 16:07
  Speaker 1: from the stability that you just did, and notice, wow,
• 16:10
  Speaker 1: there's my stomach muscles as part of my cycling form.
• 16:14
  Speaker 2: Right. So these gym exercises, these core exercises, they never
• 16:17
  Speaker 2: come after the swim bike round workout.
• 16:19
  Speaker 1: They always go before, always, always, and in an ideal world.
• 16:22
  Speaker 1: You find another fifteen to thirty minutes after to swim, bike,
• 16:27
  Speaker 1: or run or row or whatever your discipline is that
• 16:30
  Speaker 1: you're getting ready for.
• 16:32
  Speaker 2: I like this idea of kind of adhering to the
• 16:35
  Speaker 2: circadian rhythms of your body and the seasons. You know,
• 16:39
  Speaker 2: there's a lot of wisdom in that, you know, nutritionally
• 16:41
  Speaker 2: and just in terms of behavior habits. It's something I
• 16:45
  Speaker 2: think we've moved too far away from in our culture,
• 16:49
  Speaker 2: because you're right, you can't. There's no way you can
• 16:52
  Speaker 2: maintain that level of focus and motivation year round, and
• 16:56
  Speaker 2: the last thing you want is to come into July
• 16:58
  Speaker 2: or August or whatever you big race is burned out.
• 17:02
  Speaker 1: Well, it's also sustainability with regards to your life, family,
• 17:06
  Speaker 1: your career, right. You can't continue to maintain this singular
• 17:10
  Speaker 1: focus on one thing while the other stuff keeps sitting
• 17:14
  Speaker 1: on the back burner, and or you keep pushing not
• 17:17
  Speaker 1: negatively away. And I'm not saying that as if people
• 17:20
  Speaker 1: are completely overlooking it, but you're trying to balance all
• 17:25
  Speaker 1: three very carefully, and sometimes things do take bigger priority.
• 17:30
  Speaker 1: And this is the time of year to exhale and
• 17:33
  Speaker 1: accept that and be have fun with it. I tell
• 17:36
  Speaker 1: a lot of athletes, this is the time of year
• 17:38
  Speaker 1: you cycle where you've passed roads before and you've been curious,
• 17:42
  Speaker 1: I wonder what's up that road, or that you take
• 17:44
  Speaker 1: your family to hike on some of the runs, the
• 17:47
  Speaker 1: far places that you've run to, right in order to
• 17:50
  Speaker 1: just sort of include and exhale a little bit so
• 17:53
  Speaker 1: that when the hard months come and the motivation is
• 17:57
  Speaker 1: not there but you really need to push through, you
• 18:00
  Speaker 1: have a way to look back and go, you know
• 18:02
  Speaker 1: what I gave back then I backed off of it.
• 18:06
  Speaker 1: Now is time to hunker down.
• 18:08
  Speaker 2: I just had that experience the other day. Because when
• 18:11
  Speaker 2: I go out for a trail run, I have my
• 18:14
  Speaker 2: four or five favorite ones that I like to go
• 18:16
  Speaker 2: to because I know exactly what to expect. I know
• 18:19
  Speaker 2: where they lead and how long it's going to take
• 18:21
  Speaker 2: me measurable.
• 18:22
  Speaker 1: Therefore it's good training.
• 18:24
  Speaker 2: But there's so many other trails around me that I've
• 18:26
  Speaker 2: never visited because I don't want to. When I have
• 18:29
  Speaker 2: a key workout i'm trying to nail, I don't want
• 18:31
  Speaker 2: to hit a trail I've never been on before and
• 18:33
  Speaker 2: find out it ends like two hundred meters into the run.
• 18:35
  Speaker 2: Or something like that, Like I don't want to take
• 18:37
  Speaker 2: that risk. So just the other day, I went down
• 18:39
  Speaker 2: pretty close to my house, this place called Paramount Ranch.
• 18:42
  Speaker 2: All these trails down there and it goes to this
• 18:44
  Speaker 2: old western town where they film TV shows, and I
• 18:46
  Speaker 2: was like, I cannot believe I've never been here before,
• 18:50
  Speaker 2: Like it's literally down the street. Because I don't want
• 18:53
  Speaker 2: to make that bargain, but this was like, this is
• 18:55
  Speaker 2: a time to do it. It's an easy run.
• 18:56
  Speaker 1: I'll just go and explore and it's a rewarding process
• 18:59
  Speaker 1: at this time of year. Yeah, and in general, as
• 19:01
  Speaker 1: the motivation gets lower and things get harder and the
• 19:04
  Speaker 1: events are so far off and we don't know what
• 19:07
  Speaker 1: to focus on besides those short term goals that we
• 19:10
  Speaker 1: set at the end of the month. It's staying connected
• 19:13
  Speaker 1: with your body that you get to know yourself well
• 19:16
  Speaker 1: enough that you can say, you know what, sure, I
• 19:19
  Speaker 1: fatigue quicker, or I'm not as powerful, but I'm not
• 19:22
  Speaker 1: far off. I'm healthy. I'm connected to my body, and
• 19:27
  Speaker 1: once the warmer days come or once I have an event,
• 19:30
  Speaker 1: I can start building the plan and focusing back on that.
• 19:33
  Speaker 1: But for now, I'm staying connected. That's the important piece.
• 19:37
  Speaker 2: One of the things that I bought up against or
• 19:41
  Speaker 2: experience in the off season is and this is when
• 19:44
  Speaker 2: I'm not working with you, is decision fatigue. Right, Okay,
• 19:47
  Speaker 2: there's no key race coming up, there's nothing specific that
• 19:50
  Speaker 2: I'm training for. So for people who aren't working intimately
• 19:54
  Speaker 2: with a coach, you know, what is your suggestion in
• 19:58
  Speaker 2: terms of how they approach these months, these weeks when
• 20:02
  Speaker 2: there isn't a lot of structure to avoid that pitfall
• 20:06
  Speaker 2: of waking out? Well, do I do this? Do I
• 20:08
  Speaker 2: do that? Like? That just doesn't work for me, you know,
• 20:10
  Speaker 2: And then you're like you're just walking around like burning
• 20:12
  Speaker 2: all this energy, going, well, I could run, but if
• 20:14
  Speaker 2: I do that, then I'm going to be late for
• 20:16
  Speaker 2: this meeting, and so maybe I'll do that tomorrow. And
• 20:19
  Speaker 2: you spin this cycle that it's just so much easier
• 20:22
  Speaker 2: when I open up training peaks and that workout is there.
• 20:24
  Speaker 2: I just like, Okay, that's what I'm doing today, Like
• 20:26
  Speaker 2: I'm not. There's no debate about it.
• 20:28
  Speaker 1: The easy answer is always to say, well, work on
• 20:31
  Speaker 1: your limitters at this time of year, right, But that
• 20:33
  Speaker 1: requires even more motivation, right, because you don't enjoy it
• 20:36
  Speaker 1: as much so, if you don't feel like doing that,
• 20:40
  Speaker 1: or if you just don't want to motivate yourself currently
• 20:43
  Speaker 1: to work on your limitters, at least stay with your strengths.
• 20:47
  Speaker 1: Do the things you enjoy because that's important. You're doing
• 20:51
  Speaker 1: this as a hobby. It's not a job, So do
• 20:53
  Speaker 1: it because you enjoy it. And then there's a lot
• 20:56
  Speaker 1: of cross training opportunities from skiing, so cross country skiing,
• 21:00
  Speaker 1: skate skiing, doing different events and trying that, you know,
• 21:04
  Speaker 1: trail hiking even right with with weight on and things
• 21:07
  Speaker 1: like that, rocking. There's all kinds of different events in
• 21:10
  Speaker 1: the meantime that people can do that keeps them aerobically connected.
• 21:16
  Speaker 2: What is your opinion on CrossFit?
• 21:19
  Speaker 1: CrossFit? I love it. Actually a lot of people are
• 21:21
  Speaker 1: always surprised when I when they hear me say that,
• 21:24
  Speaker 1: and that is because a good six to eight week
• 21:27
  Speaker 1: cycle of CrossFit is incredibly impactful.
• 21:30
  Speaker 2: I've never done it. Somebody's knocking at the door.
• 21:32
  Speaker 1: Yeah, should I go answer it?
• 21:33
  Speaker 2: Hold on, see what's going on here? Do you want ice?
• 21:43
  Speaker 1: I think we're good.
• 21:45
  Speaker 2: Thank you.
• 21:47
  Speaker 1: Never been asked for ice before?
• 21:50
  Speaker 2: Yeah, well it's because you weren't recording a podcast. Ye
• 21:54
  Speaker 2: there's nothing to interrupt exactly right. That's interesting. So you're
• 21:59
  Speaker 2: you're you're you're a fan and support of a CrossFit.
• 22:02
  Speaker 2: I've never done CrossFit.
• 22:03
  Speaker 1: Well, I think the format needs to be an eight
• 22:06
  Speaker 1: week cycle, six week cycles as they build and progress
• 22:09
  Speaker 1: you through a good strong cycle. But then the challenge
• 22:13
  Speaker 1: that I have with CrossFit, and a lot of them
• 22:15
  Speaker 1: have gotten a lot better with this because they're aware
• 22:17
  Speaker 1: of that, and that is then to phase off for
• 22:19
  Speaker 1: three four five weeks so that your body can absorb
• 22:22
  Speaker 1: the work and the stress it went through to get stronger,
• 22:26
  Speaker 1: and then you know, three four weeks of maintenance, real
• 22:29
  Speaker 1: lighter load, even going into some endurance stuff that we do,
• 22:32
  Speaker 1: and then go back for another six eight weeks. Now
• 22:35
  Speaker 1: there's memberships and the gyms aren't structured like that that
• 22:38
  Speaker 1: when you come in, we're going to start a six
• 22:40
  Speaker 1: week program for you. But there is plenty of knowledge
• 22:44
  Speaker 1: and experience and great trainers out there who can set
• 22:49
  Speaker 1: that up for you.
• 22:50
  Speaker 2: Yeah. I think it it's important that whoever's running the
• 22:55
  Speaker 2: CrossFit box that you go to knows what they're talking about.
• 22:58
  Speaker 2: And I think you also have to know your because
• 23:00
  Speaker 2: it's it's easy to get caught up in the you know,
• 23:02
  Speaker 2: the enthusiasm of the crowd and the support, which is amazing, And.
• 23:08
  Speaker 1: That's the biggest part. Were We are in a sport
• 23:11
  Speaker 1: that is very alone, right, and so if you have
• 23:14
  Speaker 1: an opportunity to motivate yourself with other athletes in a
• 23:18
  Speaker 1: gym or in a box, or with a Masters swim
• 23:22
  Speaker 1: program or anything where you can just be around other
• 23:24
  Speaker 1: people and have them fun and get to know people,
• 23:27
  Speaker 1: it's huge. Because we spend so many hours out there
• 23:29
  Speaker 1: alone during the season, this is the time of year
• 23:32
  Speaker 1: to start building those friendships and those support groups that
• 23:35
  Speaker 1: get you out there or to the gym.
• 23:38
  Speaker 2: I think just start slow though, Oh yeah, you don't
• 23:41
  Speaker 2: want to get hurt it. It's got to be pretty
• 23:43
  Speaker 2: easy to get hurt and CrossFit.
• 23:44
  Speaker 1: Yeah, there's usually a pt place very close to every
• 23:47
  Speaker 1: CrossFit gym and there's cards on the all everywhere. Yeah,
• 23:52
  Speaker 1: it's been So.
• 23:53
  Speaker 2: What else about the off season do we need to
• 23:56
  Speaker 2: keep in mind?
• 23:57
  Speaker 1: Well, you want to understand that also, speaking of me here,
• 24:01
  Speaker 1: when you get sick, you have to listen to your body, right.
• 24:08
  Speaker 1: I just got done with being sick, and I'm surprised
• 24:10
  Speaker 1: how shelled it. Left me. I even jumped back into
• 24:14
  Speaker 1: the pool, and I'm like, I was out of the
• 24:15
  Speaker 1: pool for a week, how bad can it be? I
• 24:17
  Speaker 1: would say about fifteen hundred yards in, I started losing
• 24:21
  Speaker 1: my energy and all of a sudden, I was swimming
• 24:23
  Speaker 1: practically backwards. I had to get out of the swim
• 24:27
  Speaker 1: practice the other day and go to the bathroom.
• 24:30
  Speaker 2: When was the last time you did that?
• 24:32
  Speaker 1: It's been years since I've actually done the excuse of sure,
• 24:36
  Speaker 1: I need to go to the bathroom, I need to
• 24:38
  Speaker 1: take a breather. So it really surprised me. It really
• 24:42
  Speaker 1: knocked me down. But I also needed to recognize, like,
• 24:45
  Speaker 1: you need to take a couple of days and really
• 24:47
  Speaker 1: go easy and not expect to jump right back in
• 24:50
  Speaker 1: because it could leave me either sick again or injured.
• 24:55
  Speaker 2: What is your sort of take on the experience that
• 25:01
  Speaker 2: we had in Sweden now that some months have passed,
• 25:04
  Speaker 2: Like looking back on that experience.
• 25:07
  Speaker 1: Well, it was obviously amazing. I had a blast doing
• 25:11
  Speaker 1: it with you now knowing it and understanding it better,
• 25:16
  Speaker 1: And we said this from the very beginning. Of course,
• 25:20
  Speaker 1: there's things that we would want to train differently and
• 25:23
  Speaker 1: apply differently, So I think that's the main takeaway. I
• 25:28
  Speaker 1: would love to go back and really get our asses
• 25:32
  Speaker 1: kicked right where we're really just snots flying out of
• 25:36
  Speaker 1: our nose, going that hard the whole way. And I
• 25:40
  Speaker 1: think we're totally capable of that and be fun so
• 25:44
  Speaker 1: from that perspective, but I'm not also that competitive about
• 25:48
  Speaker 1: it anymore. A lot of people have asked me, well,
• 25:51
  Speaker 1: do you want to go back? Do you want to?
• 25:53
  Speaker 1: Is this the thing now? And that's exactly the answer
• 25:55
  Speaker 1: I don't want to give, because sure, you can go
• 25:59
  Speaker 1: back every year and try to improve and sort of
• 26:01
  Speaker 1: do the Iron Man thing again. But I've been saying
• 26:05
  Speaker 1: I feel like I have a few more years left
• 26:07
  Speaker 1: to really do some wacky adventures before I got to
• 26:12
  Speaker 1: start slowing down or my body will start telling me
• 26:15
  Speaker 1: to slow down. And so Attillo taught me there's so
• 26:19
  Speaker 1: many adventures out there that we can still attack and
• 26:23
  Speaker 1: have fun with and experience and become smarter, better, deeper
• 26:28
  Speaker 1: athletes from that. I want to explore those now.
• 26:32
  Speaker 2: You should. I mean, it would be fun to go
• 26:34
  Speaker 2: back knowing what we learned and preparing a little bit better,
• 26:38
  Speaker 2: you know than at least speaking for myself than I
• 26:41
  Speaker 2: did last year. But it's not like, oh, I have
• 26:45
  Speaker 2: to do that.
• 26:46
  Speaker 1: I don't feel that we're still not going to win. Yeah, yeah,
• 26:49
  Speaker 1: for sure, right you know, I mean at the end
• 26:52
  Speaker 1: of the day, like so we're still participating. Of course,
• 26:56
  Speaker 1: we want to be respectable. But again, there's so much
• 27:00
  Speaker 1: adventure out there to be found and to experience and
• 27:03
  Speaker 1: immerse ourselves into that. It just opened a door of
• 27:08
  Speaker 1: exciting new opportunities.
• 27:11
  Speaker 2: I think, and this is just my personal opinion, I
• 27:14
  Speaker 2: think you need to do Ultra mad Yeah, you got
• 27:17
  Speaker 2: to do it, and you only have I mean, you
• 27:20
  Speaker 2: could probably do it when you're fifty five and win it,
• 27:22
  Speaker 2: but I think you've got a couple of years right
• 27:24
  Speaker 2: now where you're in the position to walk into that
• 27:28
  Speaker 2: race and do some damage. I mean, you could certainly
• 27:32
  Speaker 2: win that race. I know it's a huge time commitment
• 27:35
  Speaker 2: to prepare for something like that, but as somebody who's
• 27:38
  Speaker 2: done that race, and obviously you're the person who shepherded
• 27:41
  Speaker 2: me through that, it's a really extraordinary, beautiful event and
• 27:46
  Speaker 2: I think you would love it and I think you
• 27:47
  Speaker 2: would crush it.
• 27:48
  Speaker 1: Yeah. Well, if you'll be my crew.
• 27:50
  Speaker 2: I'll crew for you. Yeah, there's no question about it,
• 27:53
  Speaker 2: I would crew for you.
• 27:54
  Speaker 1: It's one of those adventures that I have on the
• 27:57
  Speaker 1: twenty eighteen idea list. I'm putting in for Norsemen, which
• 28:02
  Speaker 1: is next week the general entry, So that should be
• 28:06
  Speaker 1: fun if I do get in, go back to Scandinavia
• 28:10
  Speaker 1: and cold water, cold weather. But the interesting thing there
• 28:13
  Speaker 1: it would fit on a progression even towards Ultraman if
• 28:16
  Speaker 1: the back end of next year becomes that.
• 28:19
  Speaker 2: Yeah, because I think you still the way it stands
• 28:21
  Speaker 2: right now, you still have to do another ultraman to
• 28:23
  Speaker 2: go to the Hawaii Ultraman.
• 28:25
  Speaker 1: Yeah. Well they also have wildcard entries.
• 28:27
  Speaker 2: Oh they do? They do? Ok, I wasn't sure if
• 28:29
  Speaker 2: they still they do? Yeah? Yeah. What else is on
• 28:32
  Speaker 2: that bucket list?
• 28:34
  Speaker 1: There's a couple of super long ultra runs that I've
• 28:38
  Speaker 1: been also introduced to from my athletes. So anything in
• 28:43
  Speaker 1: the Alps, Italy and things like that where three four day,
• 28:48
  Speaker 1: five day multi stage ultra running events. That's starting to
• 28:52
  Speaker 1: become interesting because again.
• 28:54
  Speaker 2: It just makes me roy.
• 28:56
  Speaker 1: Well, that's that's a team thing in the US, but
• 28:58
  Speaker 1: in Europe you have a bunch of yeah, exactly. Alps
• 29:03
  Speaker 1: version I've gotten into with a few athletes with marathon
• 29:06
  Speaker 1: discables now, and while the desert isn't sort of my thing,
• 29:11
  Speaker 1: I like the heat. I think there's other adventures that
• 29:15
  Speaker 1: I would prefer multi day, but it's also learning again
• 29:18
  Speaker 1: the nutrition and the fueling for what you have to
• 29:21
  Speaker 1: pack yourself, and how you start working your body down
• 29:24
  Speaker 1: to understanding exactly what it needs for so many hours
• 29:28
  Speaker 1: a day, and then the sleep and the recovery. I mean,
• 29:31
  Speaker 1: diving into it with these athletes has been great. It's
• 29:34
  Speaker 1: such an good adventure to be a part of.
• 29:36
  Speaker 2: Have you trained athletes for mds before.
• 29:39
  Speaker 1: Yeah, once, about eight years ago, and I was a
• 29:43
  Speaker 1: rookie with it and he was too, and he finished
• 29:46
  Speaker 1: and he had a great experience. But it's more now
• 29:50
  Speaker 1: having some people who are competitive in it, and it's
• 29:53
  Speaker 1: going to be fun.
• 29:54
  Speaker 2: Yeah, that's a really cool that. Yeah someday maybe.
• 29:58
  Speaker 1: Okay, here we go. Now we're talking.
• 30:05
  Speaker 2: Well, i have a little adventure that's possibly on the horizon,
• 30:09
  Speaker 2: but I'm not the guy who I might be doing
• 30:13
  Speaker 2: this with has has sworn me to secrecy for the
• 30:15
  Speaker 2: time being. But I'm mentioning closer towards a possible event
• 30:20
  Speaker 2: in the new year that I'm pretty excited about.
• 30:22
  Speaker 1: And since I sort of know what you're talking about,
• 30:26
  Speaker 1: I think what's really interesting about it again, it's a
• 30:29
  Speaker 1: new learning experience that puts you into that growth place
• 30:33
  Speaker 1: where you will again have a huge leap forward into
• 30:37
  Speaker 1: what you're understanding of your body, of your mind, and
• 30:41
  Speaker 1: your environment is. And that'll be just again such a cool,
• 30:46
  Speaker 1: cool adventure.
• 30:47
  Speaker 2: Yeah, it's about as different from Otillo as it possibly
• 30:51
  Speaker 2: could be. And I'm just going to leave it at
• 30:52
  Speaker 2: that for right now. I'll report back soon on whether
• 30:55
  Speaker 2: it's going to happen or not.
• 30:56
  Speaker 1: Yeah, that'll be a different coaches corner, Yes, very very different.
• 31:02
  Speaker 2: Cool man. Well, I think you know, in thinking about
• 31:06
  Speaker 2: how we enter into the winter months and stay fresh
• 31:09
  Speaker 2: and stay engaged and excited. Speaking from my own personal
• 31:13
  Speaker 2: experience as somebody who kind of got you know, a
• 31:16
  Speaker 2: little bit out of shape over the last couple of
• 31:18
  Speaker 2: years and then clawed my way back, it's so much
• 31:21
  Speaker 2: more important to be consistent than it is to put
• 31:27
  Speaker 2: in the huge days and as we go into these
• 31:29
  Speaker 2: darker months, to just remain to remain engaged on some
• 31:34
  Speaker 2: level so that you're doing something every day, or if
• 31:38
  Speaker 2: not every day, most days so that you're connected to
• 31:41
  Speaker 2: your fitness. And if that's just a half an hour
• 31:43
  Speaker 2: or fifteen minutes or forty five minutes, that's fine, because
• 31:47
  Speaker 2: the consistent application of that will is much more important
• 31:52
  Speaker 2: than oh, I didn't do the super long run or
• 31:54
  Speaker 2: this or the that. You know, the impressive workout that
• 31:57
  Speaker 2: looks good on Strava.
• 31:58
  Speaker 1: Yeah, and recognize eighty percent of you doing it as
• 32:02
  Speaker 1: serious as the one hundred percent of you is already
• 32:06
  Speaker 1: really really good at these times of the year. And
• 32:09
  Speaker 1: don't be so hard on yourself. Right, It's sure you
• 32:12
  Speaker 1: don't want to slack off, but understand well, there's an
• 32:15
  Speaker 1: edge that I can take off. There's a place I
• 32:18
  Speaker 1: can balance and feel really good, connected, not unfit, and
• 32:22
  Speaker 1: still moving forward and set those short term goals. Those
• 32:25
  Speaker 1: are key sort of saying at the end of October,
• 32:28
  Speaker 1: I want to achieve this, Right at the end of November,
• 32:31
  Speaker 1: I would like to still achieve this, and especially as
• 32:34
  Speaker 1: we go into the holidays. The hard thing there is
• 32:36
  Speaker 1: there's so much distraction, there's so many other things going
• 32:39
  Speaker 1: on that make those goals a little bit simpler. But say,
• 32:43
  Speaker 1: by January one, I want to ride one hundred miles
• 32:46
  Speaker 1: at this time of year, something like that, or do
• 32:49
  Speaker 1: one hundred pushups in five minutes something.
• 32:53
  Speaker 2: I think that's wise advice. What you don't want to
• 32:56
  Speaker 2: do is be that guy or woman who wakes up
• 32:59
  Speaker 2: on January first or January second feeling like shit because
• 33:04
  Speaker 2: you've just slacked off completely and let the whole thing
• 33:07
  Speaker 2: go and then go, Okay, what am I going to
• 33:10
  Speaker 2: do now? Like you just woke up from some crazy
• 33:13
  Speaker 2: you know, food comba fever dream. Yeah, I starts just
• 33:17
  Speaker 2: laying those little bricks.
• 33:18
  Speaker 1: Now, yep. And even if you're not perfect, you're not
• 33:21
  Speaker 1: looking for perfection through the holidays. You're looking to just
• 33:24
  Speaker 1: remain somewhat connected, somewhat consistent because we can rebuild it.
• 33:30
  Speaker 1: You don't want to be too hard on your in
• 33:31
  Speaker 1: touch with it. Yes, exactly, we can rebuild it. But
• 33:34
  Speaker 1: if we're taking eight weeks off, it becomes challenging.
• 33:38
  Speaker 2: What else do we need to know? Thanksgivings creeping up?
• 33:42
  Speaker 1: Yeah no, I don't think Ultraman's creeping up, that's right.
• 33:45
  Speaker 2: Yeah, I haven't even been paying attention. I don't even know.
• 33:48
  Speaker 1: I don't know. I know that the field is that
• 33:50
  Speaker 1: it's pretty impressive. I saw it a couple of weeks
• 33:52
  Speaker 1: ago because I had an athlete pointed out to me.
• 33:55
  Speaker 1: But yeah, this is again just stay healthy, stay motivated,
• 34:01
  Speaker 1: take the edge off, and be positive.
• 34:04
  Speaker 2: I think that's a good place to end it. Yeah,
• 34:06
  Speaker 2: for a brief this might be our shortest coach's corner.
• 34:09
  Speaker 1: Yeah, but it's good, right, just a corner.
• 34:12
  Speaker 2: All right, Well, will you come back soon?
• 34:14
  Speaker 1: Yeah? Do this once we know I know what we're
• 34:17
  Speaker 1: what we're preparing for.
• 34:18
  Speaker 2: We don't need to. We probably will buy them though.
• 34:20
  Speaker 1: Yeah, but continue with the strength, continue working on little
• 34:24
  Speaker 1: things that you know were Nichols last year. And again,
• 34:27
  Speaker 1: we know you can run, we know you can cycle,
• 34:29
  Speaker 1: we know you can swim. It's more about now working
• 34:33
  Speaker 1: from the inside out.
• 34:34
  Speaker 2: It's been really good to be back on the bike.
• 34:37
  Speaker 2: I rode the other day and I was like, oh,
• 34:38
  Speaker 2: I actually like I can actually ride up this hill.
• 34:41
  Speaker 1: You felt the strength, right, Yeah, I felt it right away.
• 34:44
  Speaker 2: And it felt really good to be back on a
• 34:46
  Speaker 2: bike and engaged with it because it had been so
• 34:49
  Speaker 2: long and you forget how how much fun it is.
• 34:52
  Speaker 1: Yeah, so that's good. I'm glad you enjoy it.
• 34:54
  Speaker 2: Yeah right now, I am cool. Awesome, man, if you're
• 35:00
  Speaker 2: if you're digging on Chris as always at ai MP
• 35:03
  Speaker 2: coach on Twitter and then AI m P coaching dot
• 35:08
  Speaker 2: com and the Weekly Word podcast on iTunes and all
• 35:12
  Speaker 2: good stuff. Man, how many athletes you're coaching right now?
• 35:15
  Speaker 2: This is the time of year where you re up
• 35:17
  Speaker 2: with people.
• 35:18
  Speaker 1: Yeah, but it's been pretty steady that I keep my
• 35:20
  Speaker 1: stable of fifty athletes. That's what it's been for years now,
• 35:23
  Speaker 1: just right around there.
• 35:25
  Speaker 2: Good deal, man, awesome, all right, until next time, Thank you.
• 35:28
  Speaker 2: Piece plants training cool