# Road To Ironman 70.3 Oceanside - Episode 2

An episode of [The Triathlon Hour](https://invisiblenetwork.ai/podcast/1595443343), 14 Jan 2026, 1 h 12 min.

Audio: https://www.buzzsprout.com/2640942/episodes/19697999-road-to-ironman-70-3-oceanside-episode-2.mp3

Welcome back to episode 2 of the Road to Ironman 70.3 oceanside series with Justin, Jackson and Ari. The boys give all the details from their training weeks, Jackson addresses whether he knew his coach Greg Harper had transitioned to age group racing, Ari gets destroyed by a 74 year old in the pool and a new segment “Oceanside Whispers” makes it debut!

## Transcript

[0:17] SPEAKER_04: Welcome back, and it is great to have you here for week two on our road to Oceanside.
[0:22] SPEAKER_04: I'm reading these notes for the first time from Jack Kelly, so we'll see what it says.
[0:26] SPEAKER_04: Fuck Greg Harper.
[0:28] SPEAKER_04: He's a oh, I can't even read this.
[0:33] SPEAKER_04: Jackson, you can take this one.
[0:35] SPEAKER_00: Uh there's a few a few uh expletives or whatever it's called in this sentence.
[0:41] SPEAKER_00: Jack, this is too far.
[0:43] SPEAKER_00: Uh, I know that you like to rip into our buddy Greg Harper, but we love Greg, and it was turns out it was just a rumor that he was an age grouper, so you can, you know.
[0:50] SPEAKER_00: But you believed it.
[0:51] SPEAKER_00: You can probably ease off on him.
[0:53] SPEAKER_00: I know.
[0:53] SPEAKER_00: You had to text us after.
[0:55] SPEAKER_00: You said you said you guys lied.
[0:57] SPEAKER_00: I know.
[0:57] SPEAKER_00: I was like, I can't believe you guys lied to me about this.
[1:00] SPEAKER_00: And the one time I didn't listen to the travel on hour episode, although I didn't listen yesterday, so now I'm like putting myself out there to be made a fool of again.
[1:09] SPEAKER_00: But in any case, this week I'll be a lot less gullible.
[1:12] SPEAKER_04: Yeah, for those of you who didn't tune into week one, I strongly recommend you go back and listen to last week's episode and then come back here and listen to this one.
[1:19] SPEAKER_04: But for those of you who are returning, we're gonna dive into week uh week two.
[1:23] SPEAKER_04: I am joined today once again by the man who beat Alistair Brownlee, Lionel Sanders, our very own Sam Appleton, and Tomas Rodriguez on his way to not only winning Iron Man 70.3 Oceanside in 2022, but also setting the course record that still stands today, Jackson Jacko Laundry.
[1:42] SPEAKER_00: Thank you, thank you.
[1:43] SPEAKER_00: Happy to be here, happy to be not as embarrassingly low on my training numbers this week, although still firmly in last place.
[1:50] SPEAKER_00: So can't wait to get into it with you boys.
[1:52] SPEAKER_04: And of course, the man who can't win any races, so he instead he puts earrings in his ears, has an oversized mustache.
[1:59] SPEAKER_04: Jeez, Jack is just ripping into you, Ari.
[2:02] SPEAKER_04: And yaps and yaps and yaps to stand out from the crowd because his racing doesn't do the talking for him.
[2:07] SPEAKER_04: Ari mustache man Clow.
[2:10] SPEAKER_01: Well, I don't have a mustache, and uh, this is Rich coming from a podcast with two guys I had winning records against in 2025.
[2:17] SPEAKER_01: But yeah, happy to be here for episode two of Road to Oceanside.
[2:21] SPEAKER_01: All right.
[2:21] SPEAKER_04: Let's dive into what the people are here for training.
[2:24] SPEAKER_00: All right.
[2:25] SPEAKER_00: So just like last week, we've each picked one bike session, one run session, and one swim session that we're all going to go into detail about.
[2:33] SPEAKER_00: Ari way further into detail than the rest of us.
[2:37] SPEAKER_00: Uh, and then we'll all go through and tell you our total training volume for the week, give you our week's rating for uh difficulty and execution, and just kind of talk about the week overall.
[2:49] SPEAKER_00: So I'll start us off with my bike session for the week as the strongest biker in this group.
[2:54] SPEAKER_00: I think that's fair.
[2:55] SPEAKER_00: We're gonna check the world rankings on that.
[2:57] SPEAKER_00: Check the updated world rankings on that one.
[2:59] SPEAKER_00: Well, updated, okay, okay.
[3:01] SPEAKER_00: Get me on an injury year.
[3:03] SPEAKER_00: But, anyways, we'll brush past that one.
[3:05] SPEAKER_00: So, my bike session for the week.
[3:07] SPEAKER_00: It was a two-hour and 43-minute trainer ride on Zwift, as always.
[3:13] SPEAKER_00: Well, not always, because you'll see for next week's training, I'm actually in Mexico for training camp with RTS.
[3:18] SPEAKER_00: But, anyways, this ride, uh, it was a little bit of a mix of kind of endurance as well as some some hard like above VO2 efforts.
[3:27] SPEAKER_00: So it was about a 30-minute warm-up, and then we did a 26-minute steady effort.
[3:34] SPEAKER_00: So, with the way that my coach writes the training, steady is like kind of Iron Man, Iron Man type pace.
[3:41] SPEAKER_00: So that's kind of sitting at like 280 for the power.
[3:45] SPEAKER_00: Pretty relaxed, but not lazy.
[3:48] SPEAKER_04: Why 26 minutes, Jackson?
[3:50] SPEAKER_00: I think it's not because 2026.
[3:52] SPEAKER_00: I I thought about this.
[3:54] SPEAKER_00: It's because he wanted a 30-minute chunk, and he I think he thought 25 minutes with five minutes easy was a bit too much easy.
[4:02] SPEAKER_00: So then he said 26 minutes with four minutes easy.
[4:04] SPEAKER_00: Great coaching.
[4:05] SPEAKER_00: That's kind of my my thought.
[4:06] SPEAKER_00: But I don't know.
[4:07] SPEAKER_00: Actually, I didn't didn't ask him.
[4:09] SPEAKER_00: Um and then the main part of this workout was 20 times 30 seconds hard, 90 seconds easy.
[4:16] SPEAKER_00: So um quite a lot of rest, obviously.
[4:19] SPEAKER_00: It's not really a VO2 session because you're probably not getting quite up to VO2 max even by the end of those 30 second uh efforts, just with a lot of rest.
[4:28] SPEAKER_00: So it's more of like an above VO2 kind of high torque session, get the legs strong.
[4:34] SPEAKER_00: Um I started these out around like 460 for power, and then the last several were um above, like well above 500.
[4:45] SPEAKER_00: And I did I did quite you nervous last week, huh?
[4:50] SPEAKER_00: A little over response, but 90 seconds recovery.
[4:53] SPEAKER_00: Like it wasn't that brutal, to be honest.
[4:56] SPEAKER_00: And I did test because normally I wouldn't do any of this arrow, but I'm like, you know what, let's see like how much of a difference does it make.
[5:03] SPEAKER_00: And I did a couple of the reps around number 15 arrow in about the same power, so it didn't seem to really matter that much.
[5:10] SPEAKER_00: Um, it does it doesn't feel right doing arrow at that power though, because like you're never going 520 arrow in a race.
[5:18] SPEAKER_00: So I just went back to and it was probably like hurting me by like 10 watts or something.
[5:22] SPEAKER_00: Um that's wild, but yeah, and and then uh so that's 20 by 30 seconds hard 90 easy, and then another, I think it was five minutes easy, and and then another set of the 26 minutes steady at like 280, um, and then just cool down, and it ended up being 2 hours 43.
[5:38] SPEAKER_00: I think it was supposed to be like 2 hours 40.
[5:40] SPEAKER_00: Felt decent.
[5:41] SPEAKER_00: Uh, I actually did that one at my at my mom's place because I was there for the weekend for her retirement stuff, so retirement party.
[5:48] SPEAKER_00: So it was a bit uh bit different setting up, and you know, it's always like outside your pain cave, it's always like a little bit, you know, set up time.
[5:57] SPEAKER_00: Can you bring a mirror?
[5:58] SPEAKER_00: Is this gonna work?
[5:59] SPEAKER_00: But no mirror.
[6:00] SPEAKER_00: I don't use a mirror.
[6:01] SPEAKER_00: I don't use a mirror.
[6:02] SPEAKER_00: You boys look in the mirror.
[6:03] SPEAKER_00: Justin looks like a guy who looks in the mirror while he's riding.
[6:07] SPEAKER_04: Mirror, yeah.
[6:08] SPEAKER_04: I I feel like it makes the room bigger, but I obviously wouldn't bring a mirror to my mom's house.
[6:14] SPEAKER_04: Makes the room bigger, yeah.
[6:15] SPEAKER_01: I don't know.
[6:16] SPEAKER_01: I heard rumors that you're uh that you asked floor-to-ceiling mirror to be installed at your mother-in-law, so you wouldn't go to Christmas.
[6:22] SPEAKER_00: I would bring a fan though.
[6:23] SPEAKER_00: I'd definitely bring a fan.
[6:24] SPEAKER_00: She had a fan, I asked.
[6:26] SPEAKER_00: And it was in the like back porch room, which isn't heated, so it was like nice and cold.
[6:31] SPEAKER_00: It was a warm day, so it was like 40 degrees Fahrenheit in there, but that's pretty ideal.
[6:36] SPEAKER_00: So it was pretty good, pretty good setup.
[6:38] SPEAKER_00: Solid.
[6:38] SPEAKER_04: It's a good session.
[6:39] SPEAKER_04: So quick question before we move on to RE why how do you land on 280 and not say 270 or 290?
[6:46] SPEAKER_04: Like, is there a reason for it?
[6:49] SPEAKER_04: Is it just like, hey, that's just what my coach gives me?
[6:51] SPEAKER_04: Is it like, hey, that's my 70.3 power minus 50 watts?
[6:54] SPEAKER_04: Like, I'm always curious because you're not using lactate.
[6:56] SPEAKER_04: Sounds like you're not really using heart rate necessarily to define the zone, but it's kind of like upper zone two, middle zone three.
[7:03] SPEAKER_04: A lot of talk about zone two on last week's podcast on the main feed.
[7:07] SPEAKER_00: Yeah, I honestly didn't really have an exact target, it just said at about 75% FTP.
[7:15] SPEAKER_00: So I kind of do those by feel.
[7:17] SPEAKER_00: Like honestly, I I kind of think like if I was doing an Iron Man right now, what power would feel about right to be going?
[7:24] SPEAKER_00: And I think the first rep I was like 270 something, and then for the second one after the main set, I was like activated and it was a little bit higher.
[7:31] SPEAKER_00: It was more like 280.
[7:32] SPEAKER_00: So it's just and that changes.
[7:35] SPEAKER_00: Like some points when I'm in good shape and feeling good, like I might do that at like 300.
[7:40] SPEAKER_00: Yeah.
[7:41] SPEAKER_00: Um, but if I'm feeling rough for the day, maybe I'm doing 260.
[7:44] SPEAKER_00: Like, that's not unheard of either.
[7:46] SPEAKER_00: So I try not to like obsess with the numbers and actually go by the effort when it's like a way below maximal effort.
[7:53] SPEAKER_00: Um, if it's like a hard set, I just kind of do the best I can, and then it's easy because it's like whatever you can do is what you can do.
[8:00] SPEAKER_00: It's always a little bit trickier with the with when you're well below what you could do to know like because I could have done that at like oh well over 300 and not been that hard either.
[8:08] SPEAKER_00: It would have just, you know, it's just kind of this time of year.
[8:12] SPEAKER_00: I don't like pushing that stuff too much, and then you know, as we get through the next eight weeks, uh obviously be kind of those will be usually more like tempo efforts, yep, and things will start to ramp up for sure.
[8:23] SPEAKER_04: Cool, makes sense.
[8:24] SPEAKER_01: Do you always start the year with you know a session like this where it's you know 90 seconds rest, your heart rate probably gets basically all the way back down to sort of baseline?
[8:35] SPEAKER_01: Um and what is 90 seconds easy?
[8:37] SPEAKER_01: What what what were the averages?
[8:38] SPEAKER_01: Is it like 150 or are you still pushing 200, 220?
[8:42] SPEAKER_00: Yeah, good question.
[8:43] SPEAKER_00: Um, I definitely don't always do like this.
[8:46] SPEAKER_00: Like my training plan is highly variable, so like it won't look this that similar week to week in terms of what the intervals look like.
[8:54] SPEAKER_01: But even like year to year, like have you done this workout beginning of last year?
[8:58] SPEAKER_01: You know, it's common.
[9:00] SPEAKER_00: Yeah, I'd say so.
[9:01] SPEAKER_00: I a couple times I'll do one with like more rest, especially January, late December kind of thing, and just hit that like your race.
[9:09] SPEAKER_00: It's just the torque session.
[9:10] SPEAKER_00: It's it's easier, honestly.
[9:11] SPEAKER_00: It's it's a lot easier, it feels a lot easier than if I were to do this like 30 seconds on, 30 seconds off.
[9:16] SPEAKER_00: So a lot of my plan is generally like making things harder as you get to the race.
[9:21] SPEAKER_00: And so this is a good way to get the power up high and like get the legs used to that higher power without like totally smashing your aerobic system like out of VO2 max effort.
[9:32] SPEAKER_00: Um, but yeah, the the easy's probably like definitely under 200.
[9:38] SPEAKER_00: It was more in the like 150 to 170 range kind of thing.
[9:43] SPEAKER_01: Just spinning, yeah.
[9:44] SPEAKER_00: Spinning super chill.
[9:45] SPEAKER_00: Um, yeah.
[9:46] SPEAKER_00: I usually do it always that way, unless it's like a specific over-under or like specific set that's like don't float the rest too slow, which is not too common for me.
[9:57] SPEAKER_00: Typically, I take the rest like quite easy.
[9:58] SPEAKER_02: All right.
[9:59] SPEAKER_02: Ari, let's hear about your your uh your indoor session.
[10:02] SPEAKER_01: Yeah, so uh my indoor session was a one-hour ride at 200 watts.
[10:07] SPEAKER_01: Uh Justin, what did you do?
[10:09] SPEAKER_04: One hour ride at 200 watts?
[10:10] SPEAKER_04: That's you've never done a session like that in your life.
[10:14] SPEAKER_04: No, that's actually that's maybe when you were like a runner in college.
[10:17] SPEAKER_01: My actual indoor session this week that I chose was four hours indoor zone two.
[10:23] SPEAKER_01: 380 watts.
[10:25] SPEAKER_01: The thinking behind this is like, yeah, I, you know, I do my my threshold and my VO2 sessions, and I feel like I've been pretty solid at those.
[10:35] SPEAKER_01: They're so contained.
[10:37] SPEAKER_01: Um, you know, they're race specific, but I think it's important to be able to manage fatigue uh throughout an entire training block.
[10:46] SPEAKER_01: And I've actually I have done a lot of indoor rides at you know 170 to 200 watts, you know, especially as the intensity gets uh more intense closer to the race.
[10:59] SPEAKER_01: I find I fall back on the easy riding, making it super, super easy.
[11:04] SPEAKER_01: So honestly, so far this year, you know, it's only it was really just week two.
[11:09] SPEAKER_01: Uh the the intensity hasn't been super impressive, and we haven't emphasized it that much.
[11:15] SPEAKER_01: The emphasis has been on let's keep the riding high quality basically every time you get on the ride.
[11:21] SPEAKER_01: So this wasn't a session per se, even though I mean it kind of does feel like one.
[11:25] SPEAKER_01: This was in between uh sessions during the week.
[11:28] SPEAKER_01: Um, and it was just four hours on the road bike indoors at I think it was like 274 watts average.
[11:35] SPEAKER_01: So it's like I mean, that's a pretty decent ride.
[11:38] SPEAKER_00: Uh that's not easy, man.
[11:40] SPEAKER_00: That's the same thing I was doing for the two times 26 minute efforts, and you did it for four hours.
[11:45] SPEAKER_04: I mean, it wasn't it wasn't easy, but how many watts higher is that than your actual Iron Man race watts?
[11:50] SPEAKER_01: Uh yeah, I raced my Iron Man's at about 200 watts, so you know.
[11:54] SPEAKER_01: No, I mean I did Iron Man Arizona, I averaged two nine averaged 291, normalized about 300.
[12:01] SPEAKER_01: Did you seriously?
[12:02] SPEAKER_01: That's legit.
[12:03] SPEAKER_01: It was, I mean, it was it was solid.
[12:04] SPEAKER_01: It was it was a fall off uh in the last third on the on the third lap.
[12:08] SPEAKER_04: That's why a four-minute mileer ran a 330, Jackson.
[12:11] SPEAKER_01: Yeah, yeah, I was uh yeah, messed messed me up good out there.
[12:15] SPEAKER_01: But no, yeah, so that's that's gonna be the focus probably this entire year is because my weakness isn't my VO2 or my threshold, it's really uh durability, muscular endurance, fatigue resistance.
[12:29] SPEAKER_01: And that's what hurts me the last 30, 40 minutes of uh 70.3 ride.
[12:36] SPEAKER_01: Honestly, it's like like even just being able to go super, super hard and having the confidence to go super hard for the first, let's say, 40 minutes or maybe hour of a 70.3 where you know I've got a gap and I need to bridge up to kind of where I want to be.
[12:52] SPEAKER_01: I think all of this zone two riding and just getting better at uh being more durable and uh holding more fatigue throughout a training block, you know, doing these sorts of rides and still being able to hit the sessions on the other days, that's gonna be really key for me.
[13:06] SPEAKER_01: So I'm gonna try to establish myself as like a zone two king, like uh Morgan Pearson and you know, Trevor Foley's another example.
[13:14] SPEAKER_01: Because I mean, because that's my that's my biggest weakness at the current moment.
[13:19] SPEAKER_01: So that was kind of what stood out to me is you know, that's this is where I'm trying to make improvements.
[13:24] SPEAKER_01: And obviously that's it was good for week two.
[13:26] SPEAKER_01: Was can I do it in week six, week seven when the workouts really get hard?
[13:29] SPEAKER_01: Will I still be able to ride in the middle of the week at 270 watts for my you know, quote unquote endurance ride?
[13:37] SPEAKER_01: Uh surprisingly, it did not.
[13:39] SPEAKER_01: It just it went by super quick.
[13:41] SPEAKER_01: You know, I felt I felt pretty good.
[13:43] SPEAKER_01: What do you do in four hours?
[13:45] SPEAKER_01: So uh my plan was to kind of switch off between like a uh four-hour techno mix, this guy Marcus Schultz on SoundCloud.
[13:54] SPEAKER_01: If you have a long indoor ride and you want to listen to music, this guy's got amazing SoundCloud mixes like techno, progressive house.
[14:00] SPEAKER_01: And uh once I got bored of that, I would go watch uh some Netflix, and I ended up just listening to this guy's mix the entire time, like the entire four hours straight through.
[14:12] SPEAKER_01: I was really surprised.
[14:14] SPEAKER_01: I got like two hours in, I was like, oh, I still feel good.
[14:16] SPEAKER_01: Um, it's hard to watch Netflix at 270 something watts, is the other thing.
[14:20] SPEAKER_01: It's like it's a bit too hard.
[14:22] SPEAKER_01: I needed that that constant bass kick.
[14:25] SPEAKER_01: Um so yeah, I just I was surprised that I made it through just listening to music, and I wasn't like super bored.
[14:33] SPEAKER_04: Music can be crazy powerful, especially if you're really into it, like you are.
[14:36] SPEAKER_04: But dude, I was on a fucking run today and I'm on mile three and I'm getting tired, and Ari Clow comes on.
[14:42] SPEAKER_04: I fucking Spotify.
[14:44] SPEAKER_04: Oh, what is it?
[14:46] SPEAKER_04: Where are you going?
[14:47] SPEAKER_04: Oh, drum and bass.
[14:48] SPEAKER_04: Where are you going?
[14:50] SPEAKER_04: Yeah, dude.
[14:50] SPEAKER_04: It's 180 BPM.
[14:51] SPEAKER_04: Exactly.
[14:52] SPEAKER_04: You know that?
[14:53] SPEAKER_04: So you run to the beat, and then I was like thinking about cutting 144.
[14:57] SPEAKER_04: There you go.
[14:57] SPEAKER_04: So you just run a little bit ahead of it.
[14:58] SPEAKER_01: So it's 87.
[14:59] SPEAKER_01: Yeah.
[15:00] SPEAKER_04: And I was thinking about skipping some of the session, shortening the session.
[15:04] SPEAKER_04: I think about Ari.
[15:05] SPEAKER_04: Did the whole fucking thing.
[15:08] SPEAKER_00: Think about him coming back 12 minutes on you on the ride.
[15:12] SPEAKER_01: Right exactly.
[15:13] SPEAKER_01: Hopefully less than that this year.
[15:15] SPEAKER_00: Yeah, it should be.
[15:16] SPEAKER_01: You know, you'll be in better shape while the gap will be smaller.
[15:18] SPEAKER_01: It'll be it'll be interesting.
[15:19] SPEAKER_01: But yeah, that's my uh that was my what I would call my most interesting ride, uh, at least for what I'm working on for the week.
[15:27] SPEAKER_01: What about you, Justin?
[15:29] SPEAKER_04: Um, had a good bike week, good week overall.
[15:31] SPEAKER_04: I did the classic group ride here in the East Bay called the Hop, the House of Pain.
[15:36] SPEAKER_04: It's been around for decades, 9 a.m.
[15:38] SPEAKER_04: every Saturday.
[15:39] SPEAKER_04: And this is like my sixth out of eight weekends doing it since I moved here, and it's good.
[15:45] SPEAKER_04: It's like the some of the strongest 50-something year olds I've literally ever ridden with in my life.
[15:50] SPEAKER_04: It's unbelievable.
[15:51] SPEAKER_04: Like, I cannot get rid of them, and they're so strong.
[15:54] SPEAKER_01: Dude, they're so annoying.
[15:56] SPEAKER_01: Dudes have just been cycling for a long time, and you're like, oh, I'm gonna wipe the fucking floor with these dudes, and yeah.
[16:02] SPEAKER_01: And then you're on their wheel, like, oh my god, no way I'm pushing 320 on this guy's wheel right now.
[16:08] SPEAKER_04: And like every few weeks, some 20-year-old pro cyclist will show up and just like drop everybody.
[16:13] SPEAKER_04: Um, so it's super competitive.
[16:15] SPEAKER_04: I have like gotten off the front a couple times, but this week I was I got I didn't get dropped, but didn't make the breakaway.
[16:22] SPEAKER_04: Uh and basically it's a 55-mile race ride.
[16:26] SPEAKER_04: No, they like barely stop at stop signs, and there's it's like if you flat, you're you're left cooked, and there's about 30 people.
[16:33] SPEAKER_04: Yeah, it's just fun.
[16:34] SPEAKER_04: So um, I did a warm-up and then I just ripped that ride and hit some pretty solid power numbers.
[16:39] SPEAKER_04: I'm I'm looking through kind of like my my peaks here, but I did my uh my best all-time five-second power, 708 watts.
[16:47] SPEAKER_04: So bad.
[16:48] SPEAKER_04: My sprint.
[16:49] SPEAKER_04: Oh my gosh.
[16:49] SPEAKER_01: I thought you were about to say a thousand and fifty or something.
[16:53] SPEAKER_04: Was that actually an all-out sprint for you?
[16:55] SPEAKER_04: Uh, I don't know.
[16:56] SPEAKER_04: I mean, I I attacked and then training peaks told me it was my best.
[16:59] SPEAKER_04: Oh, maybe it's my best of the year.
[17:02] SPEAKER_01: Oh, yeah, you get those the gold number one, number one, number one of 2026.
[17:07] SPEAKER_01: Those have been annoying.
[17:08] SPEAKER_04: Yeah, so I might be mistaken.
[17:10] SPEAKER_04: But I did five minutes at 385, or no, 400.
[17:14] SPEAKER_04: Five minutes at 400 watts, um, which is pretty good.
[17:16] SPEAKER_04: 10 minutes at 360.
[17:19] SPEAKER_04: So it was good.
[17:20] SPEAKER_04: And then I climbed up Mount Tablo after that.
[17:22] SPEAKER_04: I did the first half easy, um, which is 30 minutes.
[17:24] SPEAKER_04: It's a 3,500-foot climb right in my backyard, so it's pretty amazing.
[17:28] SPEAKER_04: I've done it a ton of times now.
[17:29] SPEAKER_04: It's like part of my weekly training, and I think it's gonna make me pretty strong because it's just like you climb 3,500 feet straight, there's no easy way up.
[17:36] SPEAKER_04: Um, and so the second half I did at kind of a steady effort, and I ended up doing uh 28 minutes at 343 watts, and my average heart rate was like 152, and it was like a five out of 10, six out of 10 effort.
[17:50] SPEAKER_04: So I was pretty stoked with that, and that was hour five of a hundred mile day with 7,000 feet of climbing.
[17:56] SPEAKER_04: So solid day on the road bike.
[17:58] SPEAKER_01: What's the uh what's the parkour like on the group ride?
[18:01] SPEAKER_01: Just out of curiosity, is it like are there c constant like climbs where you could draw people or like you know, where you're under pressure?
[18:09] SPEAKER_04: No, it's pretty fast and flat with one punchy 90-second climb about 15 miles in.
[18:17] SPEAKER_04: So you have to just go absolutely all out on that climb.
[18:21] SPEAKER_04: Usually a couple people get away, and then there's like a group that tries to bridge back up.
[18:26] SPEAKER_04: But it's fun because it stays together and it does equalize the playing field.
[18:31] SPEAKER_04: Otherwise, you have these group rides where if there's a 15-minute sustained climb, it's just the same dude off the front and then the same guy chasing, and then the same third guy chasing, and it splits and it's predictable.
[18:40] SPEAKER_04: We had that in Vegas.
[18:42] SPEAKER_04: Guess what?
[18:43] SPEAKER_04: Turned out the same way every single week.
[18:45] SPEAKER_04: Uh this time there's actually some surprises.
[18:47] SPEAKER_04: It's like, oh, this guy made the group today, or like, how did that guy sneak off the front in this weird flat section attack?
[18:53] SPEAKER_04: So it's it's interesting, but it's you know, I think as I get on the TT bike more and more in the coming weeks, I'll probably shy away from the group ride.
[19:01] SPEAKER_04: There's also an element of danger to group rides that I don't love.
[19:04] SPEAKER_04: Like some of these guys are freaking dive bombing into these 90 degree corners, running reds, like you know, there's it's a group of 20 guys averaging 26 miles an hour for two hours.
[19:13] SPEAKER_04: It's sketchy.
[19:14] SPEAKER_04: So you do that enough times, you're gonna go down.
[19:16] SPEAKER_01: Yeah, that's true.
[19:18] SPEAKER_01: I did a group ride in San Diego over uh the holiday break, and there's like there were some some decent like three to five minute climbs, but they were fast enough that the whole group like mostly stayed together.
[19:30] SPEAKER_01: I guess a couple of people dropped off the back, and then there was one like it was like a three minute very like three minutes at nine percent, and that's where the group like completely splintered.
[19:39] SPEAKER_01: Yeah, and and then on the descent, these guys were like just crossing double yellow into blind corners, and I was like, I've never been here before.
[19:48] SPEAKER_01: I'm I'm not doing this.
[19:50] SPEAKER_01: Like, even though I think these guys do this like every week, and maybe it's safe to cross double yellow into a blind corner.
[19:56] SPEAKER_01: I don't feel comfortable doing that, and I had to I had to catch back up on the flat at the bottom.
[20:01] SPEAKER_00: That's never safe anywhere.
[20:03] SPEAKER_04: Yeah, yeah, it was crazy.
[20:05] SPEAKER_04: No, it's crazy.
[20:07] SPEAKER_04: I mean, I I get that maybe I'm not the best bike handler ever, but surely they're just taking risks I'm not willing to take.
[20:14] SPEAKER_04: And you know, these these guys, some of these guys, it's like their oceanside or their 70.3 worlds or their Kona is this Saturday ride?
[20:22] SPEAKER_04: Yeah, no, it is.
[20:23] SPEAKER_04: It literally is.
[20:24] SPEAKER_01: That's what they're staying fit for.
[20:25] SPEAKER_01: Yeah.
[20:25] SPEAKER_00: So, how long will you do that set for session for?
[20:28] SPEAKER_00: Because I used to do a workout like that and I stopped years ago because of partly because of the chance of crashing, also the time of day.
[20:35] SPEAKER_00: But will you back off doing that ride like six weeks out just in case there's like a minor issue, or just to get more specific to your race?
[20:43] SPEAKER_00: It is kind of race specific, like there's dynamics of surges and whatnot.
[20:46] SPEAKER_01: Yeah, you're a 20-meter draft too, right?
[20:48] SPEAKER_01: Yeah, exactly.
[20:49] SPEAKER_01: Super race specific.
[20:50] SPEAKER_04: I think the main thing, Jackson, is I need to get on the TT bike on my long weekend rides.
[20:54] SPEAKER_04: Um, it's like the only time I have to do long, like really to ride over two hours consistently and reliably is Saturday.
[21:01] SPEAKER_04: So if I'm on the road bike, it's like I just don't have the time in arrow.
[21:04] SPEAKER_04: So am I gonna show up to that ride on a TT bike?
[21:07] SPEAKER_04: Probably not.
[21:08] SPEAKER_04: And if I do, I'll be like sitting off uh at the front to the very back, and then it's kind of like, why am I there?
[21:13] SPEAKER_04: So I I think the answer is like I'll probably do it one more time in probably the end of January.
[21:19] SPEAKER_04: Um, next weekend I'm actually riding to Big Sur and back over three days.
[21:24] SPEAKER_04: So we're doing a 400-mile three-day ride on the road bike, kind of a big little camp.
[21:29] SPEAKER_04: So next week we'll hear about that.
[21:30] SPEAKER_04: But then I'll probably do one more road ride and then throughout February and March it'll just be TT specific.
[21:34] SPEAKER_01: God, so you sent me an invite to that, and I have I'm on a swim camp right now, so I I was going to go if if not for that.
[21:41] SPEAKER_01: But it sounds like a sounds like a blast.
[21:44] SPEAKER_04: You pick the thing you gotta work on.
[21:46] SPEAKER_04: Jackson, you want to come?
[21:47] SPEAKER_04: You fly straight from Cosmo to the Bay on Friday.
[21:49] SPEAKER_04: Okay, so skip the last two days of camp.
[21:51] SPEAKER_00: Get home.
[21:52] SPEAKER_03: Yeah, yeah, yeah, yeah.
[21:54] SPEAKER_00: Probably not.
[21:55] SPEAKER_00: Yeah, it'll be good.
[21:57] SPEAKER_00: Sounds fun though.
[21:58] SPEAKER_04: All right, so my run session, I'll just roll.
[22:00] SPEAKER_04: Right into the run.
[22:01] SPEAKER_04: Um, oh fuck yeah, we're talking about running.
[22:03] SPEAKER_04: Dude, I know.
[22:04] SPEAKER_04: I'm fucking I'm becoming a runner, guys.
[22:06] SPEAKER_04: Shit at running, as we're about to see by this workout description.
[22:09] SPEAKER_04: I don't want to jinx myself, but I might be becoming a runner.
[22:12] SPEAKER_04: All right, we'll see.
[22:14] SPEAKER_04: So I did a brick session the day after the hop ride.
[22:20] SPEAKER_04: Um, I rode three hours on the trainer, and then my run session is the brick.
[22:24] SPEAKER_04: So I did seven miles.
[22:27] SPEAKER_04: Actually, the workout prescribed was easy off the bike, 45 minutes.
[22:31] SPEAKER_04: And with 15 minutes left on the bike, I texted my coach and I said, Can I do a workout?
[22:36] SPEAKER_04: I feel great.
[22:37] SPEAKER_01: Oh, stress fracturing coming.
[22:39] SPEAKER_04: No, I'm I'm listening to the body, I'm backing off day to day when I don't feel good, and I'm pushing it when I do, versus like the plan is the plan is the plan.
[22:47] SPEAKER_04: And my coach is on board and we're talking every day.
[22:49] SPEAKER_04: And she's like, Yes, do four times a K at strong pace at 114 off the bike pace, which is like 330 per K.
[22:55] SPEAKER_04: Um, and so I went to the local track, did four times one K with 60 seconds rest, and kind of didn't look at my watch on the first one.
[23:02] SPEAKER_04: I was just like, I'm just gonna run like smooth.
[23:04] SPEAKER_04: And I ran 328, and I was like, Oh, it's pretty good.
[23:06] SPEAKER_04: My heart was 141.
[23:08] SPEAKER_04: And I was like, that's the easiest through 330k I've ever ran in my entire life.
[23:13] SPEAKER_04: What choose?
[23:14] SPEAKER_04: Alpha Fly 3.
[23:15] SPEAKER_01: Oh, okay.
[23:16] SPEAKER_01: All right.
[23:16] SPEAKER_04: So nothing crazy impressive, but it's just nice to see the numbers.
[23:21] SPEAKER_04: Like, I haven't seen 329.
[23:24] SPEAKER_04: So it was 328, 329, 328, 325.
[23:27] SPEAKER_04: Um, my max heart rate was 152, average heart rate 142, 141, 142, 144.
[23:35] SPEAKER_04: So I was just like, yeah, this is just like feels like five, six out of ten effort.
[23:39] SPEAKER_04: I could have easily ripped like three tens, three fifteens.
[23:42] SPEAKER_04: Would have hurt, obviously.
[23:44] SPEAKER_04: But like, I was like, I could have done 15 of those.
[23:46] SPEAKER_04: So I think that's the feeling I'm gonna need to run 115 off the bike.
[23:49] SPEAKER_04: Um, and again, it's only January, so I'm feeling pretty good about where I'm at.
[23:52] SPEAKER_04: But I would I would love to hear like Jackson, I can never relate to Ari's running numbers, they're just like a step beyond.
[24:00] SPEAKER_04: Like how how do you know you're in 112 shape when you can run Ks off the bike?
[24:06] SPEAKER_04: Great question.
[24:07] SPEAKER_00: Uh well, first thing, I never actually know for sure.
[24:12] SPEAKER_00: Like, I I sub I've still like as much as I've done well to run what I have, uh, a lot of the time, given my actual like run PBs, a lot of it is sometimes the great runs have been a surprise, and sometimes I feel like I'm gonna run great and I don't.
[24:29] SPEAKER_00: And what I really learned in 2025 with the injuries I had and like the things I tried to do to get back different ways throughout the year, um, I actually really need speed work.
[24:41] SPEAKER_00: So, as much as you know doing tempo work would seem to tell me more about how I'm gonna run, I actually probably get more out of the speed work telling me what I'm gonna be able to do in the race.
[24:56] SPEAKER_00: So, like when I can do VO2 work and I'm like, you know, at or under three-minute pace, and it's not like insane, it doesn't feel like sprinting.
[25:06] SPEAKER_01: For like 400s or Ks or what yeah, like give us an example of like K's.
[25:10] SPEAKER_00: Like if I'm doing K's, like last year when I finally uh ran okay at La Quinta, um, I did like a pretty decent BO2 blog, and it wasn't long, but it was a couple weeks before the race, and that was off of all that threshold training I did before Worlds with the Norwegians, which we might talk about later.
[25:29] SPEAKER_00: Um, but I a lot of workouts were like uh 800s or 1Ks uh or a mix, like it would be uh 1200, 800, uh, and then alternating that, like kind of with relative, like not long rest, but like you know, 90 seconds or something.
[25:49] SPEAKER_00: Um and if I can do like the VO2 work at roughly three minute pace or a bit faster, like some of the 1Ks on the track, I was down at like 255, 254.
[26:00] SPEAKER_00: Um, and and I know that when I can actually go three minute and sustain it for quite a few reps and like five plus K of work, then I'm in decent shape.
[26:09] SPEAKER_00: And the the thing that's interesting is like I have the strength in workouts to do like tempo work at 320 pace pretty much year-round.
[26:17] SPEAKER_00: Um, but it doesn't seem to translate that much to a race if I don't have the high-end speed, because I get into a race, and if my if my leg speed just feels slow, like I haven't done enough speed work, I will just run slow in the race, even if I've done all this work at 320, which is what happened at Marbella.
[26:34] SPEAKER_01: I just so so hard agree with that.
[26:37] SPEAKER_01: Like you need to have some reserve.
[26:38] SPEAKER_01: No, you do.
[26:39] SPEAKER_01: You need to have like uh your pace off the bike needs to be a lot slower than like your max capacity.
[26:48] SPEAKER_01: Like for sure.
[26:49] SPEAKER_01: Yeah, I think you need you need like three, four, five minutes at least between what you're running off the bike and what what you could probably run open, or like uh yeah, you need to be able to run significantly faster for a 10k.
[27:03] SPEAKER_01: I I mean not you need, I'm agreeing, at least my feeling lines up with what Jackson is saying, where if if all I did was like whatever, 310, 315 Ks, I wouldn't I would be pretty confident just because like I'm relatively confident going into any 70.3 run, like you're like confident going into any 70.3 swim, Justin.
[27:24] SPEAKER_01: Yeah, but when I'm like ripping track workouts and going like, oh, I feel good about that.
[27:29] SPEAKER_01: Like if I was in college, I would have looked at that workout and been like that's really solid.
[27:32] SPEAKER_01: Then I'm like feeling extra confident.
[27:34] SPEAKER_04: Yeah, that makes sense.
[27:35] SPEAKER_01: So I do agree.
[27:36] SPEAKER_01: And you're on the you're you know, you're doing the 200s, and I don't know if the plan is to extend the reps or you know, just kind of keep that work in year round, like leading up to the races, but I I definitely hard agree with with Jackson's take there.
[27:50] SPEAKER_04: Yeah.
[27:51] SPEAKER_04: All right, well, we'll keep talking about it because I I mean we could dig into my run programming for the entire episode, but that's what the road is about.
[27:58] SPEAKER_04: So I don't know if we're gonna keep the 200s in either.
[28:00] SPEAKER_04: I talked to my coach because we don't I I would say at this point we're taking the run week by week.
[28:04] SPEAKER_04: We don't want to over-engineer a plan and then like get too stuck to it.
[28:09] SPEAKER_04: So we're being pretty flexible.
[28:11] SPEAKER_00: It's probably helping a lot with that 328k feeling chill.
[28:15] SPEAKER_00: Yeah, that's that's my guess.
[28:16] SPEAKER_04: And just you know, just a bunch of weeks stacked together with no setbacks, no niggles.
[28:21] SPEAKER_04: I have not missed a run, like I haven't missed a run in since October.
[28:26] SPEAKER_04: So like that's nice.
[28:27] SPEAKER_04: A first set.
[28:28] SPEAKER_04: For 90% of it, yeah.
[28:29] SPEAKER_00: Yeah, yeah, that's huge.
[28:31] SPEAKER_00: Um, yeah, so my run workout, treadmill, 20k on the treadie.
[28:36] SPEAKER_00: It took an hour and 21 minutes and 23 seconds.
[28:40] SPEAKER_00: Um kind of more of a kind of strength workout, like endurance, but a little bit of speed.
[28:46] SPEAKER_00: So uh two sets of six minute, five minute, four-minute, three minute, two-minute with a two-minute rest in between each of those reps.
[28:57] SPEAKER_00: So a deep pretty solid amount of rest, and obviously you're getting faster each rep.
[29:01] SPEAKER_00: So I also did a few pickups like three times, 15 or 20 second pickups before that.
[29:07] SPEAKER_00: Uh about a 30-minute warm-up.
[29:08] SPEAKER_00: Then that workout.
[29:10] SPEAKER_00: Actually, it must have been a 20-minute warm-up because that workout was, I think that set is an hour.
[29:15] SPEAKER_00: Um, and yeah, so the first the six-miniter is like not really, it's not hard.
[29:22] SPEAKER_00: It's like zone two, like pretty much cruising.
[29:25] SPEAKER_00: Uh, I did that at 9.2 miles an hour, then the five-minute 10.2 miles an hour, four-minute 10.9, 3-miniter was 11.3, and the two-miniter was 11.9.
[29:38] SPEAKER_00: So the feel of this is like the six-minute is like all day pace, just like not super lazy.
[29:43] SPEAKER_00: That was like 415-ish per K, I think, for 9.2 miles an hour.
[29:46] SPEAKER_00: The five-miniter kind of like Iron Man pace, four-miniter, kind of like 70.3, then the three-minute rep is like um half marathon pace, and the two-minute is supposed to be like 10k pace.
[30:00] SPEAKER_00: So, yeah, I mean, obviously, I'm not in like great run shape right now.
[30:04] SPEAKER_00: I I did it at the actual effort for what felt right right now.
[30:07] SPEAKER_00: I could have run harder, and I could have run like what I should run for all those you know, distances uh when I'm in shape, and I would have been like 0.2 or 3 higher or something.
[30:17] SPEAKER_00: But yeah, it was solid set.
[30:18] SPEAKER_00: I mean, 11.9 is like what's that around 310 per K, something like that.
[30:23] SPEAKER_01: 310, yeah.
[30:24] SPEAKER_00: Yeah, so like if I was to go out and do a 10k right now, 310 would be solid.
[30:28] SPEAKER_00: I'd like that's probably a little faster than what I would do, but usually you run a bit faster on the treadmill anyway.
[30:34] SPEAKER_00: Um, and yeah, that's in like regular shoes.
[30:36] SPEAKER_00: I don't really train much in fast shoes.
[30:39] SPEAKER_00: I do a little bit more as the races come up, but that's one that I think there's a pretty wide range, but I like to at least make sure I've done like a handful of workouts in them leading into a race, so I'm not because you do use different muscles in different, you know, ways.
[30:55] SPEAKER_00: But this time of year, usually not much on the race shoes.
[30:59] SPEAKER_04: But yeah, that was my set.
[31:00] SPEAKER_04: I got off the carbons after my hip stress reaction last fall.
[31:04] SPEAKER_04: I mean, I was just like, alright, I'm gonna throw everything in the trash that might be contributing to injury, and maybe it's carbon.
[31:10] SPEAKER_04: So the first run I had done in months was on Sunday off the bike, the session I shared in Carbons, and everything else has been in the Brooks Glycerin Max and AriCloud recommendation.
[31:20] SPEAKER_01: Glycy Max is not that is such a slow jogging shoe.
[31:24] SPEAKER_04: Dude, it's great.
[31:25] SPEAKER_04: I do every run in it, all my sessions, all my 200s, all my LT1.
[31:29] SPEAKER_04: Really?
[31:29] SPEAKER_01: Dude, I hate running fast in that shoe.
[31:31] SPEAKER_04: And then I put the carbons on and I'm ripping.
[31:34] SPEAKER_01: I hate running fast in that shoe.
[31:36] SPEAKER_01: It's so like uh soft and jiggly, and like it's I mean, it's not like a stability shoe, but it feels kind of unstable.
[31:46] SPEAKER_01: Yeah, I don't know.
[31:47] SPEAKER_01: I I like I will only use that shoe.
[31:50] SPEAKER_01: I actually don't even think I have a pair anymore.
[31:52] SPEAKER_01: I only use that shoe if I'm going out and just jogging.
[31:55] SPEAKER_01: You told me to buy those.
[31:57] SPEAKER_01: I mean, they're a good shoe.
[31:59] SPEAKER_01: I like them, but then I found the Ghost Max after the Glissy Max, and those are really firm, and I realized I like that a lot more because like what I was looking for when I recommended those to you was like a slow jogging shoe.
[32:10] SPEAKER_00: Well, I mean, we're talking about Justin Real here, so like isn't that all his running?
[32:14] SPEAKER_01: Yeah.
[32:16] SPEAKER_01: Bang! Yeah, Alpha Fly 3 is a slow jogging shoe.
[32:19] SPEAKER_01: Yeah, that's so true.
[32:21] SPEAKER_00: Um Justin, just it just came to mind.
[32:24] SPEAKER_04: It's no, it's good.
[32:25] SPEAKER_04: So, Jackson, you you mentioned you could have run harder.
[32:28] SPEAKER_04: Do you subscribe to the popular saying, train where you're at, not where you want to be?
[32:34] SPEAKER_04: Uh uh never heard that saying, but probably like really like Ari, have you heard that?
[32:41] SPEAKER_01: I like I made it up.
[32:43] SPEAKER_01: No, I didn't make it up.
[32:44] SPEAKER_01: Jack made it up.
[32:44] SPEAKER_01: The saying is um, well, it's not a saying, it's one thing, it's one thing that Jack said to me one time was your issue is you train where you want to be, so you stay where you're at.
[32:55] SPEAKER_01: The secret is you train where you're at, and eventually you'll get where you want to be.
[32:58] SPEAKER_01: Wow.
[32:59] SPEAKER_01: It's wise.
[32:59] SPEAKER_01: It's wise.
[33:00] SPEAKER_04: I was just like, fuck that.
[33:02] SPEAKER_04: I don't subscribe to philosophical sayings.
[33:05] SPEAKER_00: No, I got a hot take for you at the end, at the end of this.
[33:09] SPEAKER_00: Uh I always seem to have some for you guys at the end, but at the end of this episode, I got a bit of a hot take for you guys that relates relates to that.
[33:15] SPEAKER_04: Don't be able to do that.
[33:16] SPEAKER_04: All right, Bari, tell us about your stable girlfriend, the same run I've heard about a million times.
[33:20] SPEAKER_01: My yeah, so the the joke I wrote I wrote stable girlfriend on run session of the week because we're back before Justin died and I got fired back when we were co-hosts of the the re the the real triathlon hour show or the new and improved triathlon hour.
[33:35] SPEAKER_01: We were doing a stable girlfriend and toxic X segment, and I said that my stable girlfriend was 20 mile run at six minute miles because that's just I I can't it's it works out perfectly.
[33:50] SPEAKER_01: It's like it's 10 miles an hour, you finish 20 miles in two hours, it's really nice, um uh square, like line.
[33:57] SPEAKER_04: It's so fucking relatable for our listeners.
[33:59] SPEAKER_01: Yeah, yeah, yeah.
[33:59] SPEAKER_01: And and it just it feels well, sometimes it feels great, just feels like buttery, smooth.
[34:06] SPEAKER_01: Um, I'll go into this a little bit when we talk about our swim.
[34:09] SPEAKER_01: But I was kind of like coming, I had a I didn't quite get sick, or I got like a little bit sick.
[34:15] SPEAKER_01: It's one of those things where you kind of like are like fuck, I'm getting sick, and you kind of have to bin a session and then take a day off, and then you're like, okay, I think I'm good, and you come back.
[34:24] SPEAKER_01: And um, so this run was my first run in I traveled to Texas on Saturday night, and so this was Sunday, Sunday long run.
[34:33] SPEAKER_01: And I was still like maybe fighting something off.
[34:36] SPEAKER_01: So like I felt pretty good for 10 miles, and then it felt low-key awful for 10 miles, but it's still just like you finish one of those and you feel like you I don't know, accomplished something for the week.
[34:49] SPEAKER_01: And again, for me, it's still that sort of zone two, like we're kind of working on that on the run as well.
[34:54] SPEAKER_01: Like, I can smash workouts on the run, but I do a lot of eight-minute mile pace, which I am a huge proponent of for almost everybody, but it's really it's been a while since I've like struggled with an injury cycle.
[35:10] SPEAKER_01: And so, again, to get that durability for running off the bike, uh, which it yeah, it's somewhat an issue.
[35:18] SPEAKER_01: It's hard.
[35:18] SPEAKER_01: Like, do we attribute it to the bike being super hard, or is it my run durability, or is it the bike and run together?
[35:25] SPEAKER_01: That's kind of like we feel like sometimes I don't quite run to my potential.
[35:29] SPEAKER_01: But just doing more running at the six minute miles, maybe you know, four-minute, low four-minute K pace uh on the days in between the workouts is another thing we're sort of emphasizing.
[35:41] SPEAKER_01: So, yeah, here's this is just my petition again for being the zone two king of 2026.
[35:48] SPEAKER_01: Um this loop was uh basically on the side of these like very busy roads on the shoulder in the woodlands.
[35:55] SPEAKER_01: I don't know if neither of you guys have done Iron Man, Texas.
[35:58] SPEAKER_04: Yeah, because you're in Texas now, right?
[35:59] SPEAKER_04: Where Iron Man Texas is.
[36:00] SPEAKER_01: Yeah, and it's like low-key, the training, the bike and run training is not great.
[36:05] SPEAKER_01: It's gonna be a lot of trainer riding.
[36:07] SPEAKER_01: Yeah.
[36:07] SPEAKER_01: Uh if you want to ride the bike, you have to uh outside you kind of have to ride like or drive 30 minutes out to somewhere where you can ride.
[36:15] SPEAKER_01: So we're gonna do that Thursday, but it's a lot of trainer riding.
[36:18] SPEAKER_01: Um, but I've got this eight-mile loop from my homestead's house, and I did that twice and then added on two miles out, two miles back to get to 20.
[36:26] SPEAKER_01: And yeah, it was like super boring, and there were a lot of cars, but the shoulders are super wide.
[36:31] SPEAKER_04: So where's your heart rate?
[36:33] SPEAKER_04: 20 miles at six minute pace.
[36:35] SPEAKER_01: Uh let's let's go to training peaks.
[36:38] SPEAKER_04: Um I saw this on Stravin, it was annoying.
[36:40] SPEAKER_04: It was 20.00 miles at six minutes and zero zero seconds per mile.
[36:46] SPEAKER_01: Yeah, once I yeah, I was there, I was like descending the pace a little bit, and I was like, let's get exactly well, my watch is in K's, so I know that it's 32.2 K.
[36:54] SPEAKER_01: And I was like, let's get exactly two hours at that average heart rate was 135.
[37:00] SPEAKER_00: That's pretty good.
[37:02] SPEAKER_00: So a couple things.
[37:03] SPEAKER_00: When I mean, let's just state the obvious here.
[37:06] SPEAKER_00: Um when you wrote stable girlfriend here, I just assumed that meant that your girlfriend came with you on the bike for like fluid support.
[37:13] SPEAKER_00: No.
[37:13] SPEAKER_00: Um, so anyways, that's on me.
[37:16] SPEAKER_04: Second thing.
[37:16] SPEAKER_04: My girlfriend's been doing that, but she can't ride one-handed and grab the bottle, so it's been an issue.
[37:21] SPEAKER_01: Uh my girlfriend can't ride one-handed and film me, so it's been terrible for my YouTube channel.
[37:26] SPEAKER_04: So you, Jackson.
[37:27] SPEAKER_04: What's your level of girlfriend support?
[37:29] SPEAKER_01: Yeah, what can your girlfriend do with one hand?
[37:31] SPEAKER_04: She would do that.
[37:33] SPEAKER_00: Uh couple things, but anyway, um, six-minute mile is not four-minute low pace.
[37:39] SPEAKER_00: It's like 344 pace.
[37:41] SPEAKER_01: No, I know, but I'm just saying, like, Oh, between that, like in that range.
[37:45] SPEAKER_01: Yeah, and I mean, like, I had complete control over what I wanted to do today.
[37:49] SPEAKER_01: Like, I could have run this balls out, or I could have run it easy.
[37:52] SPEAKER_01: Uh and yeah, we're just getting to the end of the week.
[37:56] SPEAKER_01: I was coming off of travel.
[37:56] SPEAKER_01: It was really cool too, which helped it feel yeah, like just nice and nice and chill.
[38:02] SPEAKER_00: So the other question I have is do you have two run workouts as well as that 20-mile run, or is your long run like a workout for you?
[38:10] SPEAKER_01: No, it's not.
[38:11] SPEAKER_01: Or again, it can be.
[38:12] SPEAKER_01: It's it's choice.
[38:13] SPEAKER_01: So, like sometimes it does end up being kind of a workout, especially when I'm in Seattle, there's like a good Sunday long run group that meets up.
[38:23] SPEAKER_01: Uh, or at least it was the last couple of years, because we had a lot of friends on the Brooks Beast and they didn't have practice on Sunday, so they were on their own for long run.
[38:30] SPEAKER_01: And some of the guys on the team who have since left or been cut would like like to show up and just rip.
[38:37] SPEAKER_01: Uh, and so depending on the week, it's like that could be an actual like real hard session that kind of messes you up for a day or two.
[38:46] SPEAKER_01: Um, but this, like, if I had done this, I I'd say I could go I could go all the way down to like five, I could do two hours at 550 pace before I'd consider it a workout.
[38:59] SPEAKER_01: Like if I'm running 545 or 540 for two hours, then I'd be like, okay, this is something that is adding fatigue and would be considered a session.
[39:06] SPEAKER_01: But this is like just on the on the upper end of this feels good, it doesn't add too much fatigue.
[39:12] SPEAKER_01: Um, there was a lot of concrete, there's a lot of concrete in Texas.
[39:16] SPEAKER_01: Um, so my legs like just muscularly were kind of sore afterwards, but I didn't consider this a session for this week.
[39:23] SPEAKER_04: And you feel recovered today.
[39:24] SPEAKER_04: This was Sunday, right?
[39:25] SPEAKER_01: Yeah, and it's Tuesday.
[39:26] SPEAKER_01: Yeah, yeah.
[39:27] SPEAKER_01: Feel good, did some foam rolling.
[39:29] SPEAKER_00: And you do two like interval sessions as well as this in a week typically?
[39:34] SPEAKER_00: Totally varies.
[39:35] SPEAKER_00: Okay, so you don't have a consistent weekly schedule, you're like at the mercy of your master of what the training's gonna be.
[39:42] SPEAKER_00: For sure, yeah.
[39:43] SPEAKER_00: Jack calls the shots.
[39:44] SPEAKER_04: He says, Yes, daddy, give me more BO2 working.
[39:48] SPEAKER_00: Computing this in all my into my calculations.
[39:51] SPEAKER_00: Um, your swim session.
[39:53] SPEAKER_01: Oh god, we're talking about swimming now.
[39:55] SPEAKER_01: Well, I'm at swim camp, so hopefully next week I'll have like some more interesting things to talk about.
[40:00] SPEAKER_01: Um, but the first two weeks of the season were very bike and run focused.
[40:04] SPEAKER_01: And so I all my swims, I went to this swim squad, which I don't I don't know if did I mention that I go to a swim squad where there's two Olympians in my lane?
[40:13] SPEAKER_01: No.
[40:13] SPEAKER_01: No.
[40:13] SPEAKER_01: Did I mention this last week?
[40:15] SPEAKER_01: Yeah, so my uh my lane you look like a piece of shit then compared to the side.
[40:19] SPEAKER_01: I mean, oh my god, yes.
[40:21] SPEAKER_01: Like actually, when we do like free, they hate doing like free on like distance freestyle on a tight interval.
[40:28] SPEAKER_01: They hate that.
[40:29] SPEAKER_04: I thought you were gonna say, like, and they were like 1988 badminton and 1990 downhill skiing.
[40:36] SPEAKER_01: No, no, no.
[40:36] SPEAKER_01: They were both swimming.
[40:37] SPEAKER_01: One of them, one of the guys, he is 74, and he is the uh 1976 200 breast bronze medalist.
[40:45] SPEAKER_01: Went to two Olympics, and his breast is I mean, uh, he's ripping like uh maybe close to 30, but like 31, 32 for breast 50s in yards.
[40:55] SPEAKER_00: Wait, so he's 74 years old, and is he faster than you?
[40:58] SPEAKER_01: Uh we're about the same speed for free, I think.
[41:00] SPEAKER_01: Oh god.
[41:01] SPEAKER_01: That's insane.
[41:02] SPEAKER_01: No, I mean amazing.
[41:03] SPEAKER_01: That's amazing.
[41:04] SPEAKER_01: He's in like everyone on the team kind of sucks his dick for for good reason, because he's like the fittest 74-year-old you'll make it.
[41:11] SPEAKER_03: He's Olympic medalist.
[41:12] SPEAKER_01: Yeah, I mean, his fly is great, his back is great, uh, his free is great.
[41:16] SPEAKER_01: Like, he's got all these age group world records.
[41:19] SPEAKER_01: Like, um, Loki, he, I mean, in this set that I'm about to talk about, he kind of destroyed me on some of these hundreds at the end of the set.
[41:26] SPEAKER_01: Um, and then the other the other woman is uh much younger.
[41:31] SPEAKER_01: She represented Brazil in the hundred free and four by one relay in 2004 and 2008.
[41:36] SPEAKER_01: And kind of the same thing.
[41:38] SPEAKER_01: When we do like 50s off the blocks or or from a push, like with a lot of rests, she'll just be going like 25s, just absolutely just ripping it.
[41:46] SPEAKER_01: Uh so for me, it's like they're older, they're not like kind of in peak shape, they kind of just swim, just they've done it all their lives and they stay in shape.
[41:55] SPEAKER_01: So they're like out of shape enough for me to be like, okay, this is a great environment, and I need to really push to like to just do the same splits as they are as they are.
[42:06] SPEAKER_01: The cycles, the send-offs are like never tight because again, they don't like doing this like tight rest stuff.
[42:11] SPEAKER_01: Um, but it's just I'm very hopeful for like the potential of this environment this year, just being around two people who have both made it to the very top level of their sport, like regardless of how in shape they are.
[42:25] SPEAKER_01: I think it's just it's good people to be around, good people to get advice from, good people to take a look at my technique.
[42:31] SPEAKER_01: Um so that's that's the swim squad update.
[42:34] SPEAKER_01: The swim itself, I've I've been kind of lazy.
[42:37] SPEAKER_01: Like, I don't exactly remember all the sets uh or the full set.
[42:42] SPEAKER_01: So I kind of just write down bits of it.
[42:44] SPEAKER_01: And I chose this swim because it's the only one that I actually really wrote anything down for.
[42:49] SPEAKER_01: Um it was three rounds, or the main set was three rounds of 200 DPS.
[42:54] SPEAKER_01: Don't know the interval, then it was three by 50 stroke, so round one was three by fifty fly, second round was back, third round was breast, and then it was a broken 500 to end the round, so eight by fifty on 45 into a 100, and then six by 50 into 2x100 on 130, and then 4x50 into 3x100.
[43:14] SPEAKER_01: That was that was the third round.
[43:15] SPEAKER_01: So I guess the goal is really just to like dial in that pace uh and get the the reps a little bit longer as as the rounds go on.
[43:24] SPEAKER_01: So I don't I don't exactly remember what the 200 DPS was.
[43:29] SPEAKER_01: It was more kind of kind of focusing on stroke length.
[43:31] SPEAKER_01: I think it may have been like two twenty-five.
[43:36] SPEAKER_01: Um and I try to go 10 back so I don't get like too much draft.
[43:40] SPEAKER_01: And then I literally was not paying attention to the time on these three by 50 stroke for the fly.
[43:45] SPEAKER_01: It's like if I swim up 38 or 39 in yards, like that's good.
[43:49] SPEAKER_01: If I just made it to the end of the rep.
[43:51] SPEAKER_01: Uh on back and breast, I'm literally just trying to make the send off.
[43:56] SPEAKER_01: And then for the broken 500s, I wanted to try to hold like 106-ish pace.
[44:01] SPEAKER_01: I'm like, if I can swim a 530, 500 in yards, that's that would be good for me this year.
[44:06] SPEAKER_01: So I was trying to go 32s on the 50 because I kind of feel like it's just gonna be a little bit faster.
[44:12] SPEAKER_01: So if you want to hold 33s, it's like that feeling is gonna actually be 32.
[44:17] SPEAKER_01: Uh, and then was trying to go 10106 on the 100s, and they all ended up being like 32 for the 50s, and they did not feel good, and then the ones I was like really struggling to go 107, 108, and this was kind of that day I was talking about where I started to feel sick on my ride later that day.
[44:35] SPEAKER_01: Um, so I think that had something to do with it.
[44:37] SPEAKER_01: It was also, I don't know, it's it's a decent volume week, decent intensity week.
[44:42] SPEAKER_01: And I don't even know what to say about it.
[44:44] SPEAKER_01: Swimming is, you know, just being like perfectly transparent.
[44:47] SPEAKER_01: It's tough for me to get on and talk about swimming because it's been s the most frustrating thing ever.
[44:55] SPEAKER_01: You know, I feel like I tried a lot of different things, thrown a lot of different eggs at the wall, and nothing quite sticks.
[45:02] SPEAKER_01: And you know, we're doing it again in 2026.
[45:04] SPEAKER_04: Now you're sitting in a stranger's house in Texas giving it another fucking go.
[45:08] SPEAKER_01: Exactly.
[45:08] SPEAKER_01: I mean, I'm not, yeah, I can swim shit and come out the water three, four minutes back again all year, and I'm gonna do the same thing in 2027, you know, and I'll do the same thing until I retire.
[45:17] SPEAKER_01: And at the very least, I I never gave up, I never stopped trying, uh, even if I never get there.
[45:22] SPEAKER_01: But I am really hopeful about oh, you know, we'll talk about this swim camp next week.
[45:26] SPEAKER_01: But yeah, I don't have too much to say on like that swim itself.
[45:30] SPEAKER_01: The swim squad is just it's an effort to make my environment a little bit more high performance, not swim alone, always swim with kind of eyes on me.
[45:39] SPEAKER_01: It's a 35-minute drive from me, so it's it feels like I'm kind of commuting to work, but uh I think I'm gonna I'm gonna go pretty much most mornings every week.
[45:50] SPEAKER_01: It's at 7 45 too, instead of 5 30, which is really nice.
[45:54] SPEAKER_01: It's the only squad I found that doesn't meet like butt crack early in the morning.
[45:58] SPEAKER_04: Yeah.
[46:06] SPEAKER_00: Yes, exactly.
[46:07] SPEAKER_04: The rest of us Americans.
[46:08] SPEAKER_00: Your prime training partner's been retired for probably 15-20 years.
[46:11] SPEAKER_00: So like nine.
[46:12] SPEAKER_00: Oh, way, way longer than that.
[46:14] SPEAKER_01: 7 30 is like$550.
[46:17] SPEAKER_00: I don't mean like from swimming.
[46:19] SPEAKER_00: I mean like from work.
[46:20] SPEAKER_01: Oh, yeah, yeah.
[46:21] SPEAKER_01: From his Boeing engineering job.
[46:23] SPEAKER_01: Yeah, yeah, yeah.
[46:24] SPEAKER_01: He just shows up and swims.
[46:26] SPEAKER_04: All right.
[46:26] SPEAKER_04: My long course session.
[46:27] SPEAKER_04: I did two long course sessions this week, also a bit of a commute.
[46:31] SPEAKER_04: So I'm driving about 25 minutes to the long course pool and 30 minutes back.
[46:37] SPEAKER_04: Um, not sure I want to do that every day, so I'm kind of figuring out the short course options and we'll talk more about that next week.
[46:44] SPEAKER_04: But joined a little local community pool here that's five minutes from my house where you just like six-lane, 25-yard lap pool, you got a little key fob and it's open 24-7.
[46:53] SPEAKER_02: Nice.
[46:53] SPEAKER_04: You have to uncover the pool and close it yourself.
[46:55] SPEAKER_04: So it's kind of like just an extension of your backyard and they heat it in the winter, but it's kind of expensive, so I'm not sure I'm gonna keep it going.
[47:02] SPEAKER_04: It's gonna turn out to be like a lot of money per swim if I keep if I keep it up and I go once a week, so we'll see.
[47:09] SPEAKER_04: But my session was Friday.
[47:11] SPEAKER_04: I did 800 warm-up, 600 pull, 250s fast, my most reliable repeatable warm-up.
[47:19] SPEAKER_04: Nice little 1500, and then two rounds of two 400s polling cruise LT1 on 540, which is one minute 25 second base for long course meters, and then right into six one hundreds threshold on 125 into 450s fast on 50.
[47:38] SPEAKER_04: Um, and then 100 easy.
[47:40] SPEAKER_04: So two rounds.
[47:41] SPEAKER_04: So some splits, some splits.
[47:43] SPEAKER_01: We're here for splits.
[47:45] SPEAKER_04: Uh one the hundreds one fifteen on the one hundreds on one twenty five.
[47:50] SPEAKER_04: Nothing crazy.
[47:50] SPEAKER_04: Could have gone a little faster, but I kept it at kind of like true threshold.
[47:54] SPEAKER_04: Um and then on the 50s, I was holding 30.
[47:56] SPEAKER_01: Oh wow.
[47:57] SPEAKER_04: 30.
[47:58] SPEAKER_04: Whoa, that's moving for a long hour.
[48:00] SPEAKER_04: I really basically it's like LT1 threshold max.
[48:05] SPEAKER_04: And that's how I did the 400s, 100s, 50s.
[48:08] SPEAKER_04: What were the 400s?
[48:10] SPEAKER_04: Um, I didn't take my split, but probably 510 to 520 with 20 to 30 seconds rest.
[48:17] SPEAKER_04: For LT1.
[48:17] SPEAKER_01: Yeah, so like same pace as those like those hundreds, the 100-100 last week where you were going 120s was like pretty chill.
[48:23] SPEAKER_01: So you get what about 115 115 for hundreds?
[48:28] SPEAKER_01: So if you swim a five minute 400 long course, is that are you over threshold or is that like the very upper end of threshold?
[48:35] SPEAKER_04: Like, where are we talking, you know five minute 400 for long course?
[48:39] SPEAKER_04: That would be threshold almost exactly.
[48:41] SPEAKER_01: So 115 for hundreds today was still it was like a little bit under or low end of threshold.
[48:47] SPEAKER_04: Yes.
[48:47] SPEAKER_01: And you probably don't see much drop off as the reps get longer.
[48:51] SPEAKER_04: Not at that pace.
[48:52] SPEAKER_01: Yeah.
[48:52] SPEAKER_04: No.
[48:53] SPEAKER_04: That's like that's like your you know, yeah, your 540 mile pace running.
[48:58] SPEAKER_04: It's just like it's it's medium hard, you could do it all day.
[49:02] SPEAKER_04: It's it's a good stimulus.
[49:03] SPEAKER_04: It gets hard from a strength perspective after a while, but not ever metabolically or aerobically taxing.
[49:11] SPEAKER_01: Uh 540 pace doesn't get hard.
[49:13] SPEAKER_04: I mean, after 25 miles.
[49:14] SPEAKER_01: 540 pace gets hard for you guys?
[49:16] SPEAKER_01: Yeah.
[49:17] SPEAKER_04: Yeah.
[49:18] SPEAKER_04: I mean, I uh yeah, it's interesting.
[49:20] SPEAKER_04: And I'm getting stronger.
[49:21] SPEAKER_04: I don't want to spoil it because we're recording Tuesday, January 13th.
[49:24] SPEAKER_04: This session was Tuesday, January uh 6th.
[49:28] SPEAKER_04: But my swim this morning will be my swim next week, and it's even better.
[49:31] SPEAKER_04: So brace yourself.
[49:33] SPEAKER_04: Ooh, ooh, all right.
[49:35] SPEAKER_04: That's solid.
[49:36] SPEAKER_04: I mean 7,000 yards this morning.
[49:38] SPEAKER_04: Yeah, pretty solid.
[49:39] SPEAKER_03: Oh, dang.
[49:40] SPEAKER_03: I wish I could do that.
[49:42] SPEAKER_04: All right.
[49:42] SPEAKER_04: Over to you, Jackson.
[49:43] SPEAKER_04: Let's hear about your swim.
[49:44] SPEAKER_04: Last workout of the week.
[49:45] SPEAKER_04: All right, yeah.
[49:46] SPEAKER_01: So and you're last, which means you're the worst swimmer on the podcast, yeah.
[49:49] SPEAKER_00: Well, we all know that's not true.
[49:53] SPEAKER_00: Um so yeah, this was actually exciting for me because I'm kind of finding a swim group-ish, getting some guys together in the place where I moved to.
[50:03] SPEAKER_00: We've got um just some like U23 guys who happen to be at the same pool, and they're like, Oh, let's train.
[50:11] SPEAKER_00: Like, I mean, like, they know Traffon and they know they're coached by a guy who's a friend of mine, and we kind of are we gonna be able to or one of them is, anyways.
[50:19] SPEAKER_03: They're just like, oh my god, that's Jackson Laundry.
[50:22] SPEAKER_03: Can we swim with him?
[50:23] SPEAKER_03: Yeah, and then they and then they swim faster than me.
[50:27] SPEAKER_00: So the set was it was a total of 3,200 meters, and there was warm-up and whatnot, but the main set was five rounds of two times 50 meters hard in 25 meter pool on 75 seconds, and then 100 very easy on three minutes, so tons of rests.
[50:46] SPEAKER_00: This is a Greg Harper Mac, like classic high-end speed type set.
[50:51] SPEAKER_00: Um, and there were three of us that did it.
[50:54] SPEAKER_00: The one guy kind of has a he's work, he's on the tail end of a stress reaction, so he's just doing pull.
[51:00] SPEAKER_00: Um, but the other guy was on the swim team, so he's faster than me, which is great.
[51:04] SPEAKER_00: And he's like not crazy faster than me, so it could be could be you know nice for me.
[51:09] SPEAKER_00: So I was swimming like 31 high for these, uh, which I was pretty happy with until I heard Justin did his in 30 flat in a long course pool, so now I'm pissed about it.
[51:19] SPEAKER_00: But um in any case, I was I was pleased that like 30 honestly, like I don't get that much faster.
[51:27] SPEAKER_00: I don't know if you guys find this, but if I do all-out sprints in January, my speed is the same as all-out sprints in April as it is in September, pretty much.
[51:37] SPEAKER_04: Yeah, my top end swimming never really changes, it seems it's an interesting thing.
[51:41] SPEAKER_04: Maybe that's a problem.
[51:42] SPEAKER_04: Like somebody like Greg would say that's a problem for me making the front tippy tippy front pack because the two, three, four hundred meter takeout in the pro race, but it's hard to get your top-end swim speed faster.
[51:52] SPEAKER_04: It's really hard.
[51:54] SPEAKER_01: Especially under under bike and run fatigue.
[51:56] SPEAKER_00: Yeah.
[51:57] SPEAKER_00: For sure, under fatigue, and also just like anaerobic capacity isn't that train as trainable as aerobic capacity is.
[52:04] SPEAKER_00: So almost like the best way to get faster.
[52:06] SPEAKER_00: Also not hitting the weight room.
[52:08] SPEAKER_00: No, for sure.
[52:08] SPEAKER_00: And you don't want to be doing that because if you put on all this muscle to gain one second in your 100 speed, you're probably not helping your your long distance stuff.
[52:16] SPEAKER_00: But the other thing is that probably the best way for us to get faster at the high end is to improve our technique.
[52:25] SPEAKER_00: And so working on technique and doing high-end speed in kind of the same swim.
[52:30] SPEAKER_00: Like I did do some drills and stuff before this, is probably good because you're trying to extend that good technique into faster swimming rather than just thrashing through the water.
[52:37] SPEAKER_00: So that's what I was focused on, and I felt like I held decent technique.
[52:41] SPEAKER_00: Um, and then there's days where I feel like I'm like thrashing, and the sp the speed would just be like way worse, like 33s, 34s on a bad day.
[52:49] SPEAKER_00: Um, but yeah, that was the main set, and then there was a second set, six by one fifty on leaving on 220, so quite a bit, decent amount of rest, descending one to six.
[53:01] SPEAKER_00: And I started that at like an easy pace, like 213 for the 150s.
[53:07] SPEAKER_00: So that's like barely faster than 130 pace, and then the last rep was 148, which is like 112 pace, which I was actually quite happy with because it wasn't like it was like above threshold, but it was not like a super super hard effort.
[53:22] SPEAKER_00: So kind of similar to on the run where I want my high like VO2 type stuff to start to feel pretty good.
[53:29] SPEAKER_00: Same on the swim.
[53:30] SPEAKER_00: I could have gone faster, but um, I just know that like sometimes a 148, 150 feels like almost a max effort, and it didn't this time.
[53:38] SPEAKER_00: So that was a good sign for this time of year for me for swimming.
[53:42] SPEAKER_00: Good coaching, huh?
[53:43] SPEAKER_04: Are you taking the same approach with your swim, Jackson, as you are with the bike run, just easing back in, building, building, building, starting off with some layups and some gimme workouts?
[53:51] SPEAKER_04: Or because the swim is less taxing, less injury risk, less likely to damage your bike run training.
[54:01] SPEAKER_04: Are you like, hey, I can ramp this up faster or do more?
[54:04] SPEAKER_04: Or are you still like babying it?
[54:06] SPEAKER_00: Um definitely for this week two, babying it still a fair bit.
[54:12] SPEAKER_00: I I kind of wanted to do more.
[54:13] SPEAKER_00: Greg kind of thinks I'm a bitch, I think, a little bit on my swim.
[54:17] SPEAKER_00: So he uh he he goes pretty easy on me, but honestly, it's kind of been working.
[54:23] SPEAKER_00: So I it is gonna ramp up, and obviously, like we're gonna see with you, it'll be progressing.
[54:28] SPEAKER_00: And I'm in Mexico now for training camp, and we're doing a lot more swimming and a lot, you know, more hard sessions.
[54:34] SPEAKER_00: So we'll see for next week what that looks like.
[54:36] SPEAKER_00: But yeah, this second week was still a pretty big layup, and which we'll see when we get into the training totals here.
[54:41] SPEAKER_00: Yeah.
[54:41] SPEAKER_01: Um yeah, you want to just get right into it, Mr.
[54:44] SPEAKER_01: Uh still can't hit 20 hours?
[54:46] SPEAKER_01: What do you mean?
[54:46] SPEAKER_01: Yeah.
[54:47] SPEAKER_01: My homestead duty, 70 something years old.
[54:49] SPEAKER_01: He did 20 hours last week.
[54:51] SPEAKER_03: Yeah, what you got, Jackson?
[54:52] SPEAKER_00: Okay, well, we're not fucking counting strength for some reason.
[54:56] SPEAKER_00: So it was almost 21 hours, but according to this, and here's why we don't count strength, probably, because Ari doesn't do fucking strength, and he wants to look as good as he can.
[55:05] SPEAKER_00: And uh, so, anyways, 19 hours and 36 minutes.
[55:09] SPEAKER_00: Uh yeah, so it was actually on track to be a more solid week than that.
[55:15] SPEAKER_00: But then the weekend I had a bunch of family stuff, and the Sunday I traveled to Mexico, so obviously hours kind of dipped off towards the end of the week.
[55:22] SPEAKER_00: But difficulty, five and a half, honestly, still pretty easy.
[55:27] SPEAKER_00: Like the hard like you saw those workouts, none of that was really hard.
[55:30] SPEAKER_00: The hardest workout was maybe that bike workout, just because I had some boys on Zwift and we were pushing those 30-second reps, but I mean it wasn't really difficult.
[55:40] SPEAKER_00: So five out of ten for difficulty execution, I'd say eight.
[55:44] SPEAKER_00: I didn't really make any mistakes.
[55:47] SPEAKER_00: It's not like I am like the only way I would ever give myself a 10, I think, is if I'm I just like am exceeding expectations without like pushing myself insanely hard, and maybe that's not even execution necessarily, but like I feel like eight is a sweet spot where I can sit a lot of the time um and just knock off the workouts without really any errors.
[56:10] SPEAKER_00: But yeah, good week on my way up.
[56:12] SPEAKER_00: Next week will be a lot more hours, so it was kind of a transition week between that first low week and then the training camp week that's gonna be quite a bit more.
[56:19] SPEAKER_01: Okay, I do want to mention that my homestay uh lifted six hours last week.
[56:24] SPEAKER_01: So he told us he did 30 hours last week, and we were like, Whoa, wait, wait, wait, come on.
[56:28] SPEAKER_01: Wait, wait, what about swim bike run?
[56:30] SPEAKER_01: He added it up, and it was 20 hours of swim bike run, and then like 10 hours of like lifting mobility core.
[56:36] SPEAKER_01: Like this guy's gonna be kidding me, dude.
[56:39] SPEAKER_01: He's just ripping.
[56:40] SPEAKER_01: He's just ripping.
[56:41] SPEAKER_01: My week on the other hand, I did it was 23.5 hours.
[56:47] SPEAKER_01: Um that was in six days, and then another other a day was also just a swim.
[56:52] SPEAKER_01: It was supposed to be a little bit more, but like I mentioned, I felt like I was getting a little bit sick, so there wasn't supposed to be that off day in there, but I took it.
[57:01] SPEAKER_01: Um it was a six out of ten difficulty, uh kind of kind of factoring in that day off and the swim-only day.
[57:07] SPEAKER_01: But also, I I just didn't feel like it was nearly as hard as last week.
[57:11] SPEAKER_01: Um, I just felt like the focus was kind of doing more zone two riding, which um kind of with my expectation of the easy rides being a bit harder.
[57:22] SPEAKER_01: I I don't know, it just didn't feel that difficult to me.
[57:24] SPEAKER_01: So I said six out of ten, and then I said six out of ten execution, also just because I don't know, can you really give yourself a good score if you got sick and you had to bin a session and had to miss a day?
[57:34] SPEAKER_01: So not a perfect week by any means.
[57:36] SPEAKER_01: I got some good work done, but um definitely would like to execute a little bit better on a normal week.
[57:44] SPEAKER_01: And I don't know if we want to rate this like five out of ten execution is average execution, or like you know, what's a one out of ten?
[57:52] SPEAKER_04: No, I think it's like a grade.
[57:53] SPEAKER_04: Like a five's a pretty big F.
[57:54] SPEAKER_04: You think?
[57:55] SPEAKER_04: Yeah, five is like not good.
[57:57] SPEAKER_04: Like five's like you missed like you missed a couple sessions, you got through it, you're not hurt.
[58:02] SPEAKER_04: Yeah, that's like lower than five means like you got sick, you had to take multiple days off.
[58:07] SPEAKER_01: Yeah, yeah.
[58:08] SPEAKER_01: Yeah, I like that.
[58:09] SPEAKER_01: And like difficulty is five out of ten, is like a pretty chill week.
[58:13] SPEAKER_04: Yeah.
[58:13] SPEAKER_01: Not an F.
[58:14] SPEAKER_01: Yeah, yeah, no, that makes sense to me.
[58:16] SPEAKER_01: Six out of ten about right then.
[58:18] SPEAKER_04: I like the uh rule from one of the comments this week, which was we should have a rule that is you can't say seven out of ten.
[58:26] SPEAKER_04: Too boring.
[58:27] SPEAKER_04: So I was gonna say you said seven out of eight.
[58:29] SPEAKER_04: Seven out of ten difficulty, but I'm actually gonna make it an eight out of ten.
[58:33] SPEAKER_04: I did twenty three hours this week, which was literally, I mean, coming off of the first week of 25 hours into 23 hours, I think that's my biggest ever two weeks of training in my life.
[58:44] SPEAKER_04: I don't think I've ever done 48 hours in two weeks.
[58:47] SPEAKER_04: So we're starting the road to Oceanside off hot.
[58:50] SPEAKER_04: Um, I did, you know, a lot of biking, a lot of running, and a lot of swimming.
[58:56] SPEAKER_04: And so I did uh I would say eight out of 10 execution.
[59:00] SPEAKER_04: Um nothing really stands out to have missed, but there were a few, I guess, like LT1, my run, it was 60 minutes straight.
[59:12] SPEAKER_04: I had to kind of break it into three by 20 because I was feeling tired, and I felt like that would have been so like I think of 10 out of 10 execution is like you followed the goal plan to a T and everything felt great.
[59:23] SPEAKER_04: And you know, you hit all the right targets.
[59:26] SPEAKER_04: I feel like for me, I was pretty close to that, but I had to modify down just a couple little things to get the total load under my belt.
[59:33] SPEAKER_04: Um, and also like my power could have been higher on some of the bike workouts where I instead of hitting 280 watts where I did 40 minutes LT1 where I would have liked to have been, I was like 265.
[59:47] SPEAKER_04: Fine, but that's why I'm not giving myself like a 10 out of 10 for the week.
[59:51] SPEAKER_04: So little little things.
[59:52] SPEAKER_04: Fair.
[59:52] SPEAKER_01: Nice, nice, nice weeks, everyone.
[59:54] SPEAKER_01: Good job.
[59:55] SPEAKER_01: Good job, guys.
[59:57] SPEAKER_01: Team team oceanside.
[59:58] SPEAKER_01: Good job.
[59:59] SPEAKER_01: I mean, it's nowhere close to what you're gonna need to uh to beat me uh 28.
[1:00:04] SPEAKER_01: So step it, step it up next week.
[1:00:05] SPEAKER_04: Will Ari have the highest volume every single week between now and Oceanside and still get beat by Os Jackson?
[1:00:11] SPEAKER_04: Not next week.
[1:00:12] SPEAKER_01: I also I definitely won't next week.
[1:00:14] SPEAKER_04: It's a lot of swimming, which yeah, because I'm riding to Big Sur and back.
[1:00:18] SPEAKER_04: I think I'm gonna have the highest.
[1:00:19] SPEAKER_01: I'm not a big I don't I'm not a big volume guy.
[1:00:22] SPEAKER_01: Yes, you are.
[1:00:22] SPEAKER_01: You're a big everything guy.
[1:00:24] SPEAKER_04: Everybody says that.
[1:00:25] SPEAKER_04: You still train mid-20 hours every week.
[1:00:27] SPEAKER_01: That's medium.
[1:00:28] SPEAKER_04: People don't do that.
[1:00:29] SPEAKER_04: People are full of shit.
[1:00:30] SPEAKER_04: No, that's not medium, that's big volume.
[1:00:33] SPEAKER_04: People winning races, Trevor Foley, Ben Canu, tons of these guys are averaging way less than 20 hours a week.
[1:00:38] SPEAKER_04: So is Lionel.
[1:00:39] SPEAKER_01: Dude, I averaged 19.9 hours a week in 2025 across everything.
[1:00:46] SPEAKER_01: That's what I thought it was funny.
[1:00:47] SPEAKER_01: I thought Ben's post was funny.
[1:00:48] SPEAKER_01: And he was like, and everybody was like kind of shitting on him for averaging 12 hours a week.
[1:00:52] SPEAKER_01: And he was like, look, it's you know, you got travel in there, you got taper weeks, you got rest weeks, and whatever.
[1:00:58] SPEAKER_01: This is like it doesn't tell the full picture.
[1:00:59] SPEAKER_01: And I went and looked and I was like, damn, almost averaged 20 hours.
[1:01:02] SPEAKER_04: Also, the data just wasn't correct.
[1:01:05] SPEAKER_04: His wasn't the swim volume was not right.
[1:01:08] SPEAKER_01: Oh, well.
[1:01:08] SPEAKER_04: But he he then amended it, and it it was actually a great idea because he like he then had to come up with another post that was like amending the you know, the first post that was like all viral because it was so low.
[1:01:19] SPEAKER_04: It's all a big marketing strategy.
[1:01:20] SPEAKER_04: He knew what he was doing.
[1:01:22] SPEAKER_01: He's been big on the Instagram reels lately.
[1:01:24] SPEAKER_01: He's uh bumping up his his social media.
[1:01:27] SPEAKER_01: It's entertaining, not gonna lie.
[1:01:29] SPEAKER_04: Yeah.
[1:01:30] SPEAKER_04: Uh all right.
[1:01:31] SPEAKER_04: Well, we're at one hour.
[1:01:33] SPEAKER_04: We have one little segment to finish off today's episode, and it's called Oceanside Whispers.
[1:01:39] unknown: Shh.
[1:01:42] SPEAKER_04: So Jackson's hearing something through the grapevine from our friends in Europe.
[1:01:46] SPEAKER_04: What what are we hearing, Jackson?
[1:01:48] SPEAKER_04: What's the rumor?
[1:01:48] SPEAKER_00: It wasn't actually through the grapevine, it was straight from the horse's mouth.
[1:01:52] SPEAKER_00: That's a saying, isn't it?
[1:01:55] SPEAKER_00: Nice, dude.
[1:01:56] SPEAKER_00: You sound like a smart guy.
[1:01:56] SPEAKER_00: You read books.
[1:01:58] SPEAKER_00: Yeah, but then I questioned whether it was real, so that kind of threw it out the window.
[1:02:01] SPEAKER_00: Anyway, I did train with the Norwegians for about three weeks leading into 70.3 Worlds, and that was great.
[1:02:08] SPEAKER_00: They they were they're just like welcomed me in uh as a you know honorary Norwegian.
[1:02:14] SPEAKER_00: I learned a lot about how they train and how they think.
[1:02:16] SPEAKER_01: Do they train insanely hard?
[1:02:18] SPEAKER_01: Were they just like smashing every day, or was it controlled, or what's the what's the lowdown?
[1:02:24] SPEAKER_00: They really go by like how they're feeling.
[1:02:28] SPEAKER_00: So if they're feeling good, yes.
[1:02:30] SPEAKER_00: If they're not, then no.
[1:02:31] SPEAKER_00: So we had Christian who was very motivated and seemed to be feeling quite good for the most part.
[1:02:39] SPEAKER_00: And I think probably the biggest week he did while I was there was about 35 hours.
[1:02:45] SPEAKER_00: Um and it's and none of it is soft, like even the easy stuff is like not too soft.
[1:02:52] SPEAKER_00: Um, like for him, it's easy, like he's really fast, obviously.
[1:02:55] SPEAKER_00: But yeah, like like the recovery day swim was a 6k swim that week for him.
[1:02:59] SPEAKER_00: Um, just all probably zone one, zone two kind of stuff.
[1:03:04] SPEAKER_00: Um, but yeah, they do a lot, they they stack up, at least in those weeks, they stack up a lot of uh a lot of threshold, like true threshold, like LT2.
[1:03:13] SPEAKER_00: Uh they stack up a ton of it.
[1:03:15] SPEAKER_00: And it seemed like that camp was for them to stack up as much LT2 as they could, it felt like to me.
[1:03:20] SPEAKER_00: Um but obviously I was only there for three weeks with them.
[1:03:23] SPEAKER_00: But yeah, at the end of that camp, Christian mentioned to me that he thinks the plan's gonna be to do that New Zealand.
[1:03:30] SPEAKER_00: It's a New Zealand full distance for the first uh Pro Series, right?
[1:03:33] SPEAKER_00: Yep, yeah, and then uh Oceanside and Texas.
[1:03:38] SPEAKER_00: So that would mean if that's true, then they're coming to Oceanside.
[1:03:42] SPEAKER_00: Obviously, that was a while ago, their plans could change, but I think they're probably gonna show up because that would set them up for the series so well, then they would have two fulls done and a half already by like what is that April, late April, mid to late April.
[1:03:56] SPEAKER_00: So yeah, I I think they're gonna show up.
[1:03:58] SPEAKER_04: Yeah, and you could literally take a break and then do Marbella and Kona and win the Pro Series, which is probably what Christian will do.
[1:04:05] SPEAKER_01: Nice and Kona.
[1:04:06] SPEAKER_01: Yeah.
[1:04:07] SPEAKER_01: Oh yeah, and like one other one and then one other 70.3.
[1:04:10] SPEAKER_01: Yeah, I mean it's not much of a whisper.
[1:04:12] SPEAKER_01: I kind of just assumed they were coming again.
[1:04:14] SPEAKER_01: You know, that's they're just gonna hit the the big pro series races.
[1:04:18] SPEAKER_04: Uh but there's a ton of them in Europe.
[1:04:20] SPEAKER_04: It's not like every European is gonna come to Oceanside.
[1:04:22] SPEAKER_04: I mean, we're not going to like Zell MC, are we?
[1:04:25] SPEAKER_01: Yeah, I mean, there's whatever Elzinor and maybe one other one.
[1:04:29] SPEAKER_01: But again, you're kind of saying mid-season, mid-season break.
[1:04:33] SPEAKER_01: I just assume they would be coming back because they did it last year and they would follow a similar schedule.
[1:04:37] SPEAKER_04: Maybe Christian wants some vengeance.
[1:04:39] SPEAKER_01: I want vengeance.
[1:04:40] SPEAKER_01: Yeah, he'll come and smash it.
[1:04:41] SPEAKER_04: And Casper too.
[1:04:42] SPEAKER_04: I mean, they both had rough races.
[1:04:43] SPEAKER_01: Gustav made the podio, but Christian stole my fastest run split, so I'm coming back for that this year.
[1:04:48] SPEAKER_00: Yeah, it's gonna be tough.
[1:04:49] SPEAKER_00: He's man, like the thing about that that I learned about them, like with that camp, and like Casper is so underrated, guy.
[1:04:59] SPEAKER_00: Like, he is so good.
[1:05:00] SPEAKER_00: Like, he is so freaking good.
[1:05:02] SPEAKER_00: And I think he'll How is he underrated?
[1:05:05] SPEAKER_00: How is the remaining world champion underrated?
[1:05:08] SPEAKER_00: I don't know because no, like, still, like in all the you know, the talk leading up to uh 70.3 worlds, like a not a lot of people picked him as like a threat to win, and he was like right there.
[1:05:20] SPEAKER_00: Like he was, you know, he's so good.
[1:05:23] SPEAKER_00: And the only person who's really beat him at 70.3 um is Christian.
[1:05:29] SPEAKER_00: Yeah, that's true.
[1:05:30] SPEAKER_00: Obviously, and and hell yell at worlds.
[1:05:33] SPEAKER_04: And Justin Realli and Ari Cloud at 70.3.
[1:05:36] SPEAKER_04: Oh, yeah, that's true.
[1:05:36] SPEAKER_04: Got that scalp, baby.
[1:05:38] SPEAKER_00: Uh, it's true.
[1:05:39] SPEAKER_00: Anyways, they're gonna be crushing it.
[1:05:40] SPEAKER_00: I don't know about Gustav.
[1:05:42] SPEAKER_00: He seems more like up and down, and he knows he can peek uh for when he wants to, so we'll see if Oceanside he's in shape or not.
[1:05:49] SPEAKER_00: But yeah, they're gonna be crushing that race.
[1:05:50] SPEAKER_04: Do you think Gustav has the fire that Christian has?
[1:05:53] SPEAKER_04: Or do you think he's just excited to be back and in the mix and driving his Porsche?
[1:05:58] SPEAKER_01: I feel like Gustav.
[1:06:00] SPEAKER_01: Wants to win Kona and doesn't really care about the Pro Series.
[1:06:02] SPEAKER_01: That's the vibe I get from him and the way he races, and the race that speaks for Jackson.
[1:06:09] SPEAKER_00: I think he loves us, loves like the lifestyle just as much, but he's not as kind of obsessive and like high energy all the time for success that Christian is.
[1:06:24] SPEAKER_00: Like Christian will remember something that someone said in an interview that doubted him one time and use that as like fuel every day in training.
[1:06:31] SPEAKER_00: Things like that.
[1:06:32] SPEAKER_00: Like he is just relentless.
[1:06:34] SPEAKER_00: Gustav is more to me, he feels like more relatable as like a normal person that's like a great athlete.
[1:06:43] SPEAKER_00: He loves a sport, he loves a lifestyle, um, you know, training outside, running in the mountains, things like that.
[1:06:48] SPEAKER_00: He loves all that stuff, but he has to like save his mental kind of matchbook for those big days, which is a little bit more like a no like a more like a normal person, to be honest.
[1:06:58] SPEAKER_00: Like Christian is a freak of nature.
[1:07:00] SPEAKER_00: Like he's an outlier in the way his mindset is.
[1:07:03] SPEAKER_00: He totally is.
[1:07:04] SPEAKER_00: He has no fatigue in him.
[1:07:06] SPEAKER_00: And then Casper, I'd say he's somewhere between super focused, super stoked, and like the fact that he had just won worlds, kind of he was in such a an up mood, and so I don't know what he's like most of the time.
[1:07:20] SPEAKER_00: But yeah, I would say they have quite a discrepancy.
[1:07:22] SPEAKER_00: Yeah, you caught him riding a big high.
[1:07:24] SPEAKER_00: He was so stoked, like he was on he was loving it, and like he should be.
[1:07:29] SPEAKER_00: Like he executed the best race maybe ever at the full distance.
[1:07:32] SPEAKER_00: It was unreal.
[1:07:33] SPEAKER_00: Yeah.
[1:07:34] SPEAKER_01: Do you think before we hop off?
[1:07:37] SPEAKER_01: Do you think and Christian's probably gonna listen to this and use this as fuel all the way into oceanside?
[1:07:44] SPEAKER_01: But do you think he would take his year or Gustav?
[1:07:49] SPEAKER_01: Knowing that Gustav maybe wasn't as you know as focused or obsessed like you're saying, but got the better of him at Nice, and you know, got the better of him at Kona in 2022, despite Christian kind of being the guy all year.
[1:08:02] SPEAKER_01: Does that does that like irk him?
[1:08:04] SPEAKER_01: Good question.
[1:08:05] SPEAKER_01: Uh there's something to be said for that about the you know, the candle like burning too hot all the time, and then Gustav, you know, seems to show up better on the biggest day, just like 0.1% better than Christian does.
[1:08:17] SPEAKER_00: Gustav definitely mentions that frequently.
[1:08:20] SPEAKER_00: Oh, they were just writing so much shit about that.
[1:08:22] SPEAKER_00: It's what he has over him, um, for sure, but I don't think so because Christian just is always on it and loving it, and like I think he does still love to go and win those smaller races and crush everyone and run a 231 or 230 or whatever it is.
[1:08:37] SPEAKER_00: Um, yeah, I mean he was definitely disappointed about his day at Nice, but he used that as fuel and like had such a good raise in Marbella and just came up that much, like, you know, just that much off.
[1:08:53] SPEAKER_00: And honestly, Yela just peaked better.
[1:08:56] SPEAKER_00: Like, it was crazy what Christian did at that race.
[1:08:59] SPEAKER_00: It was so impressive.
[1:09:00] SPEAKER_00: So I don't know.
[1:09:01] SPEAKER_00: I don't think he would that that I he would obviously trade with Casper, but I don't think he would have traded with Gustav.
[1:09:06] SPEAKER_04: So when you go into a race like Oceanside Jackson, you're the course record holder, and you've got the Norwegians coming into your turf.
[1:09:15] SPEAKER_04: Are you like, God, are you like, I'm gonna fucking beat Kasper Stornis, Christian Blumefeld, and Gustav Eden and go win the race that belongs to me where I'm the course record holder?
[1:09:25] SPEAKER_04: Or are you going in like, you know, I trained 19 hours this week.
[1:09:30] SPEAKER_04: I'm in Cosmell with my amateur team.
[1:09:33] SPEAKER_04: I'm gonna, you know, give it a crack.
[1:09:36] SPEAKER_04: Hey, hey, hey, hey, hey.
[1:09:38] SPEAKER_04: We got a lot of pros on this team.
[1:09:41] SPEAKER_04: On the no, I know you do, but isn't this an amateur camp?
[1:09:44] SPEAKER_04: Like you're you're like a coach?
[1:09:45] SPEAKER_00: Yeah, but there's a lot of pros here.
[1:09:47] SPEAKER_00: It's like almost half.
[1:09:48] SPEAKER_04: That's true.
[1:09:48] SPEAKER_04: You got deer breaking Nick, a bunch of great and really fast, strong guys.
[1:09:51] SPEAKER_00: And I'm also riding a gravel bike all week.
[1:09:54] SPEAKER_04: So uh gravel bike versus TT.
[1:09:57] SPEAKER_04: That's my point.
[1:09:58] SPEAKER_00: You think Christian Blumefeld's riding a gravel bike this week?
[1:10:01] SPEAKER_00: Uh, but like it's making it harder.
[1:10:03] SPEAKER_00: So I'm it's kind of, you know, it's a bit of a hack uh for this camp for me.
[1:10:07] SPEAKER_00: But, anyways, no, I honestly like this is how I look at racing and how all my best racing has happened.
[1:10:15] SPEAKER_00: You just have to stay completely focused on executing your best race.
[1:10:19] SPEAKER_00: Like, I can't think about Christian.
[1:10:21] SPEAKER_00: If I think about Christian or Casper or anybody else, I'm gonna do stupid things in the race.
[1:10:26] SPEAKER_00: Like Justin's gonna.
[1:10:26] SPEAKER_00: The way I won Oceanside was by racing super fucking smart and honestly going under the radar, nobody expected me to be a factor.
[1:10:35] SPEAKER_00: I never had to go to the front on the bike, everything worked in my favor, and I executed a perfect race, and I was in great shape.
[1:10:41] SPEAKER_00: So if all those things happen and I can execute just as good of a day, or maybe even a little better, it's not impossible.
[1:10:48] SPEAKER_00: But if if uh Christian shows up and does what he or Casper what does what does what they did in Marbella, I I'm not running 106.
[1:10:55] SPEAKER_00: It's just not.
[1:10:56] SPEAKER_00: I just I'm not.
[1:10:57] SPEAKER_00: Maybe, maybe I have a breakthrough and even do better than a 110 and run like a 109, but that's just not I'm not running 106.
[1:11:05] SPEAKER_00: So like you gotta just take it as it comes and just do what you can do, and like maybe they show up and they're not peaked, and they haven't done a lot of speed work yet, and they're like not running 106, and you never know, and that can happen.
[1:11:18] SPEAKER_00: So, yeah, I'm not I'm not sitting here thinking about um trying to beat those guys in the race.
[1:11:24] SPEAKER_00: I'm just trying to, you know, beat my own, you know, expectations and beat you guys.
[1:11:30] SPEAKER_00: So fuck it.
[1:11:33] SPEAKER_01: Best of luck, boys.
[1:11:34] SPEAKER_01: Yeah, we'll see.
[1:11:35] SPEAKER_01: We still don't have a bet.
[1:11:37] SPEAKER_01: Somebody comment down a bet for uh for week three to talk about.
[1:11:40] SPEAKER_00: I know we need a good one.
[1:11:41] SPEAKER_00: And we need the like it's I think the best is for the guy who comes third in this group to give to pay or whatever, like or have the punishment, and the guy who comes first gets the reward, and maybe the guy in second, I don't know, gets off the hook.
[1:11:55] SPEAKER_04: Second, yeah, they're just off too.
[1:11:56] SPEAKER_00: They get to just watch and laugh.
[1:11:58] SPEAKER_00: Yeah, they get to record it.
[1:11:59] SPEAKER_04: Let's just don't get last.
[1:12:01] SPEAKER_04: All right.
[1:12:01] SPEAKER_04: All right, boys.
[1:12:02] SPEAKER_04: Well, that wraps up week two.
[1:12:04] SPEAKER_04: Stay tuned.
[1:12:05] SPEAKER_04: Alright, have fun at swim camp.
[1:12:06] SPEAKER_04: Jackson, enjoy Cosmel, and I will uh stay safe riding down the highway of California, and we'll have some fun, exciting updates for week three next week.
[1:12:13] SPEAKER_04: Peace out, boys.
[1:12:14] SPEAKER_04: Thanks, boys.
[1:12:15] SPEAKER_04: Later.
[1:12:27] SPEAKER_03: It's Am I had to come with me because you're

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