# Road To Ironman 70.3 Oceanside - Episode 8

An episode of [The Triathlon Hour](https://invisiblenetwork.ai/podcast/1595443343), 25 Feb 2026, 1 h 32 min.

Audio: https://www.buzzsprout.com/2640942/episodes/19697987-road-to-ironman-70-3-oceanside-episode-8.mp3

We are getting towards the pointy end of the journey to Oceanside 70.3 and this week Justin delivers some crazy power on the bike and big swim sessions, Jackson is doing bigger volume and more impressive training and Ari hits 30 hours for the second time this season and executes a near perfect week. The boys also go over the scheduling of their weeks and try to give each other advice on how they could improve it.

## Transcript

[0:15] SPEAKER_01: Welcome back, Threshold Farmers.
[0:17] SPEAKER_01: I'm Justin Rialli here with episode eight of The Road to Iron Man 70.3 Oceanside.
[0:23] SPEAKER_01: Today I want to once again start the show by saying how disappointed I am that I didn't win the trout on our Instagram fan voting to take a shit in a face-to-face toilet with Christian Blumenfeld.
[0:37] SPEAKER_01: Ari gets to sit on the golden throne staring the world champion in the eyes.
[0:42] SPEAKER_01: I don't know, is that Jack's home toilet, Ari?
[0:45] SPEAKER_01: What do you think that picture was?
[0:46] SPEAKER_02: Is this should we give context to people?
[0:48] SPEAKER_02: Because I it's uh uh not everyone's on the uh on the Instagram, I guess.
[0:54] SPEAKER_02: But yeah, similar to last week's fan voting of who everyone is supporting, uh, shout out Team Clow.
[1:01] SPEAKER_02: Uh this week Jack put out an Instagram of it was like a shack with two toilets like facing each other.
[1:08] SPEAKER_02: And it was like, which of which of the Oceanside boys are you supporting to sit on these with Christian Blumenfeldt after the race?
[1:16] SPEAKER_02: And of course, shout out Team Clow again.
[1:18] SPEAKER_02: I won 43% of the fan vote.
[1:20] SPEAKER_02: Uh thank you, everyone.
[1:21] SPEAKER_02: I can't wait to take my shit with you, Christian.
[1:23] SPEAKER_02: I hope you're as excited as I am.
[1:26] SPEAKER_02: Um and you know, hopefully we've gone one-two as well, and I've gotten my dub over these two boys.
[1:31] SPEAKER_01: Oh, one-two, big talk.
[1:33] SPEAKER_01: And of course, we're joined by perennial middle child, fresh off of his latest hit YouTube video to avoid being demonetized.
[1:40] SPEAKER_01: Haven't seen it yet.
[1:41] SPEAKER_01: Jackson Laundry.
[1:43] SPEAKER_00: Thank you, thank you.
[1:44] SPEAKER_00: Yes, I did get back into the YouTube game after six months.
[1:47] SPEAKER_00: I think I got about 2,000 views, so you know, it's starting off as well.
[1:50] SPEAKER_03: I was one of them.
[1:51] SPEAKER_00: But thank you very much.
[1:53] SPEAKER_00: But I just wanted to uh say, did people not listen to what we talk about on this podcast?
[1:57] SPEAKER_00: Because I spent three weeks training with Christian Blumenfeld.
[2:01] SPEAKER_00: We're brothers now, we've trained together.
[2:02] SPEAKER_00: We've we practically had a bathroom situation that was almost like that at the pool.
[2:07] SPEAKER_00: So, you know, I I think this is didn't take this into account and uh very disappointed.
[2:13] SPEAKER_02: Um all that matters is who did Christian vote for.
[2:16] SPEAKER_02: We got to go through the results.
[2:18] SPEAKER_00: That's true.
[2:18] SPEAKER_00: I feel like he's consent on this one.
[2:22] SPEAKER_01: Well, you know, the season is here kind of.
[2:24] SPEAKER_01: We're on episode eight.
[2:25] SPEAKER_01: We got a couple of uh, you know, B and C tier races, one of them with, you know, five men and three women on the start list in South America, another challenge race this weekend.
[2:33] SPEAKER_01: I just saw Fred Funk got third and ran a 118, so maybe there's some hope for me.
[2:38] SPEAKER_01: Iron Man New Zealand start list is out.
[2:41] SPEAKER_01: You know, there's there's some other headlines, but I haven't really followed them.
[2:44] SPEAKER_01: You know, we've been head down and we've been getting ready for the big race of the year, Oceanside.
[2:50] SPEAKER_01: And there's a little race in New Zealand too before that.
[2:52] SPEAKER_01: I think, you know, there might be some hitters there.
[2:54] SPEAKER_01: We got T Foley heading over from the US.
[2:56] SPEAKER_01: We got who else is gonna be there?
[2:58] SPEAKER_01: Kyle Smith.
[2:59] SPEAKER_01: But we're not a news podcast.
[3:00] SPEAKER_01: You know, we're here to talk about our training.
[3:02] SPEAKER_01: So, Jackson and Ari, before we dive into our training, anything you think newsworthy or worth dropping, dropping to our listeners?
[3:08] SPEAKER_01: What's on your guys' mind these days before we dive into our weekly program?
[3:11] SPEAKER_02: I I think it's weird you said the season starts at Oceanside because uh the season actually starts at Dallas.
[3:18] SPEAKER_02: Um Morgan Pearson.
[3:20] SPEAKER_02: Morgan Pearson has been dropping hints on Instagram.
[3:22] SPEAKER_02: Lionel said he's going to Dallas.
[3:24] SPEAKER_02: I'm going to Dallas.
[3:26] SPEAKER_02: Um I wonder if Sam Long will go to Dallas.
[3:29] SPEAKER_02: He seems like he's had a rough start to the season.
[3:31] SPEAKER_02: But uh yeah, anyone who's anyone is gonna be in Dallas.
[3:35] SPEAKER_01: So Well, I'm riding with Sam this Saturday, so I'll ask him and I'll report back next week.
[3:39] SPEAKER_00: You ask him.
[3:40] SPEAKER_00: But Iron Man New Zealand, okay?
[3:42] SPEAKER_00: Like that's a real that's a real that's gotta be the start of the season.
[3:45] SPEAKER_00: That's the start of the start of the pro series, right?
[3:47] SPEAKER_00: 100%.
[3:48] SPEAKER_00: I was just joking around that's a good thing.
[3:49] SPEAKER_00: That's supposed to be extremely competitive, but then I guess a lot of people kind of back down uh and end up being a little bit more open.
[3:57] SPEAKER_00: So that means these North American races, I think, are just gonna be insane.
[4:00] SPEAKER_00: Like these oceanside Texas first race of the pro series are gonna be nuts.
[4:04] SPEAKER_00: Uh, but what do we think?
[4:06] SPEAKER_00: Do you think Christian's just gonna walk all over this New Zealand, or do you think uh like a Kyle Smith could uh could could put up a challenge?
[4:12] SPEAKER_02: I mean, I think in in all likelihood, uh, if we're making predictions, Christian gets off the bike in the lead or within two to three minutes of the lead, and like you know, runs uh 229 to 231 and uh and that's that.
[4:29] SPEAKER_00: Yeah, yeah.
[4:30] SPEAKER_02: That's what he does in non-championship races.
[4:33] SPEAKER_00: Ooh.
[4:34] SPEAKER_01: He's pretty impossible to bet against.
[4:35] SPEAKER_01: I uh I think it'll be interesting.
[4:37] SPEAKER_01: And four corner slots up for grab, so you know it'll be interesting to see who grabs those before Texas, leaving a couple uh extra ones on the table for old Jacko here.
[4:48] SPEAKER_01: Shout out T Foley.
[4:50] SPEAKER_00: Let's bring it home, buddy.
[4:51] SPEAKER_00: Well, I guess I should take this opportunity to mention a little bit of breaking news on my front.
[4:56] SPEAKER_00: I'm not gonna be doing Iron Man Texas.
[4:59] SPEAKER_01: Oh did the podcast two weeks ago convince you to change your mind?
[5:05] SPEAKER_02: Um that was the start of That's when we said, Oh, you're not showing up to Oceanside 100%.
[5:13] SPEAKER_02: No, no, no, no, no.
[5:14] SPEAKER_00: It wasn't that.
[5:14] SPEAKER_00: It was that every question about Texas, about like, oh, you know, you're geared more towards Texas, like anytime Texas has been mentioned, I've just been kind of anxious about how I don't feel like things have gone great in my build-up to that point.
[5:28] SPEAKER_00: It's gone great the last couple weeks, but you don't want to have like a six-week okay build off your offseason to go into Texas or an eight-week okay build.
[5:37] SPEAKER_00: Like it just seemed like I was lining myself up for the same mistakes I made in the last few years and things that I believe I need to improve in my career, which is racing less, showing up just betting on myself with my best fitness, instead of like, oh, I'll race 12 times and like six or eight of them will go pretty well.
[5:56] SPEAKER_00: It's you race less and you show up with your best stuff every time.
[6:00] SPEAKER_00: And so that means not going to Texas because it's three weeks after Oceanside, you're not gonna have your best stuff, you're not gonna have the proper build, and then you can focus that into Chattanooga and more importantly, a proper build into a full this year, which is gonna be Lake Placid.
[6:17] SPEAKER_00: So it's it just makes a lot more sense in the season to build it up the first part of the season culminating in Lake Placid as like kind of my first half of the year like goal race, and then hopefully hit maybe another full later in the year.
[6:29] SPEAKER_00: But Texas just felt too rushed, and then you show up with like B fitness, and look who's showing up to that race.
[6:35] SPEAKER_00: Like, even if I nail the race, like I could be 15th or 12th or whatever, like it's just not worth it.
[6:40] SPEAKER_00: So, unfortunately, probably not gonna be nailing the pro series, but I want to nail every race I actually line up to.
[6:46] SPEAKER_02: Sounds sounds smart, Justin.
[6:48] SPEAKER_02: Did you are you doing placid?
[6:49] SPEAKER_02: Are you planning on placid?
[6:51] SPEAKER_01: I'm not gonna make the rest of my season plan until after Iron Man Brazil.
[6:54] SPEAKER_01: I feel like an Iron Man is such an inflection point in a season to Jackson's point.
[6:58] SPEAKER_01: It's just like, do I kind of qualify or not?
[7:00] SPEAKER_01: Do I walk for 10k or not?
[7:03] SPEAKER_01: Do I, you know, do I win the race?
[7:05] SPEAKER_01: Like, I have no idea how that will go.
[7:07] SPEAKER_01: I really have never I've only done one pro Iron Man and I've never really properly prepared for it.
[7:11] SPEAKER_01: So that's that's definitely my A race.
[7:13] SPEAKER_01: And then I think like the world in which I do Placid is I get like fifth place in Brazil and have a pretty solid day and miss out on a Kona slot, but like find a couple things I could improve, and I'm like, all right, I need to just like give it one more crack and then I show up to Placid.
[7:29] SPEAKER_01: That would kind of be the way I would do Placid.
[7:31] SPEAKER_01: And then you know, hopefully if Jackson beats me in Placid, he'll pass on the Kona slot to me like he did with the last knee slot.
[7:38] SPEAKER_01: So I don't know what that cost is gonna be.
[7:41] SPEAKER_01: Hey, name your price, buddy.
[7:42] SPEAKER_01: 20 grand.
[7:44] SPEAKER_01: Everybody has their price.
[7:45] SPEAKER_02: I'll bring a change for that.
[7:46] SPEAKER_01: I'll bring a suitcase of cash to Jackson and hand delivered it.
[7:50] SPEAKER_01: Has that ever been done?
[7:51] SPEAKER_01: Somebody buying a cona slot off the guy who beat him?
[7:54] SPEAKER_01: It's gotta have been done.
[7:55] SPEAKER_02: Uh last year, Magnus Ditlib and Sam Long.
[7:58] SPEAKER_02: You know, remember?
[7:59] SPEAKER_02: What?
[8:00] SPEAKER_02: Yeah, Magnus paid Sam uh like 25 grand or something, and then Sam the next week took his slot at Chattanooga away from me, and I didn't have the funds to pay him off for it.
[8:12] SPEAKER_01: I have no idea if you're talking about it.
[8:15] SPEAKER_02: I it's confirmed, you guys didn't hear about this?
[8:17] SPEAKER_02: This is chat GPT AI generated fake news.
[8:21] SPEAKER_02: That's crazy.
[8:23] SPEAKER_02: Alright, no, that didn't.
[8:24] SPEAKER_02: Well, maybe it did happen, but I I'm not privy enough to know the details.
[8:28] SPEAKER_02: But Sam did mysteriously pass on his slot and then take it the following week.
[8:34] SPEAKER_02: So you know, interesting.
[8:36] SPEAKER_02: Yeah.
[8:38] SPEAKER_02: I'm not saying anything, but I'm not not saying anything.
[8:40] SPEAKER_02: On to on to some training, boys.
[8:42] SPEAKER_02: What did we get up to this week?
[8:43] SPEAKER_01: On to our training weeks.
[8:44] SPEAKER_01: And this week's uh special sort of like segment after we discuss our bike, run, and swim sessions of the week is gonna be we're gonna kind of do a weekly structured deep dive.
[8:54] SPEAKER_01: So we'll talk about how Ari just basically, you know, trains and poops all day.
[8:59] SPEAKER_01: Jackson, you know, trains you know 16 to 18 hours and mostly plays solitaire and Tetris and some board games here and there.
[9:06] SPEAKER_01: And then I, you know, work a full-time job fully remotely and train whenever I can in the mornings and on the weekends.
[9:12] SPEAKER_01: So we'll kind of dive into like just how he's set up on Monday through Sunday.
[9:16] SPEAKER_01: I was kind of inspired by Yella, uh, his pod on the main feed I listened to this morning on my easy ride talking about how he sets up his week.
[9:23] SPEAKER_01: It's quite interesting.
[9:24] SPEAKER_01: Five really hard days and two really easy days, um, but also just some monster seven-hour days.
[9:29] SPEAKER_01: So we'll get into that.
[9:30] SPEAKER_01: But uh, how about to kick us off this week, Jackson?
[9:33] SPEAKER_01: You tell us about your bike session.
[9:34] SPEAKER_00: Sounds great.
[9:35] SPEAKER_00: So, another solid week.
[9:38] SPEAKER_00: I actually felt great this week, and this bike kind of uh this is my first bike where I actually started getting the power to come around, like, okay, these legs are these legs are waking up here.
[9:48] SPEAKER_00: Um, so it was a three-hour, 20-minute ride, had a few pickups in the warm-up, nothing special.
[9:54] SPEAKER_00: And then three rounds of 10-minute, eight-minute, four-minute, two-minute, and one-minute reps.
[10:01] SPEAKER_00: And there's three minutes recovery between each of those reps, and then obviously power getting, as you guys have probably heard, this is a similar workout to something I've done a lot of times this year.
[10:10] SPEAKER_00: Power getting harder as the reps get shorter.
[10:13] SPEAKER_00: Um, so the 10-minute reps at Iron Man-ish power, I was 284 average for the eight-minute reps at half Iron Man.
[10:22] SPEAKER_00: I was at it was actually supposed to be a little under half Iron Man, and then I kind of built into it and I ended up at 315 average.
[10:29] SPEAKER_00: Um then the four-minute reps, these are supposed to be low cadence.
[10:34] SPEAKER_00: So but it said between 60 and 70 RPM, and it was supposed to be 90% FTP.
[10:40] SPEAKER_00: I did 68 RPM 362 average, and then the two-minute rep also low cadence, I did 68 rpm, 391 watts, and the one-minute rep also low cadence, 434 average, 68 rpm again.
[10:57] SPEAKER_02: So your your current threshold you'd estimate at 391 watts?
[11:03] SPEAKER_00: No, I went above target for these workouts.
[11:08] SPEAKER_00: Yeah, I went above target.
[11:10] SPEAKER_02: That would be scary for me and Justin.
[11:11] SPEAKER_00: I mean, it's a two-minute rep, right?
[11:13] SPEAKER_00: So if you're feeling like you can push more, you push, you push more.
[11:17] SPEAKER_00: This was a session where I just wanted to really hit the low RPM work as like best I could because it's just developing that leg strength.
[11:25] SPEAKER_00: And yeah, uh, I went above targets for this workout as written.
[11:29] SPEAKER_00: If I had done it at the powers written, it was would have been a pretty easy workout.
[11:32] SPEAKER_00: And I just used the judgment of you know what, tomorrow's a recovery day.
[11:36] SPEAKER_00: I'm feeling good, I can push a little bit harder.
[11:38] SPEAKER_00: And it still wasn't like insane, like it was a three-hour 20-minute ride, and the TSS it was 186.
[11:47] SPEAKER_00: Today's bike workout I did a little bit shorter, three hours 15, and it was like over 190.
[11:52] SPEAKER_00: So, like, it was harder, but yeah, this other session wasn't too hard, but I was happy with the the benefit, or like it just felt like that low RPM work is what my legs needed, and I just pushed it.
[12:02] SPEAKER_00: So uh yeah, that was that was the session.
[12:05] SPEAKER_01: Solid work getting the power back in the legs.
[12:08] SPEAKER_01: My bike workout this week is honestly that I didn't even have a bike workout.
[12:12] SPEAKER_02: It was uh what are you about to drop on us?
[12:14] SPEAKER_01: I was thinking about Christian Blumenfeld this week.
[12:16] SPEAKER_01: It was it was like I was thinking about it was an adaptation week, but it was 20 hours, so it was really a sickness week in his mind.
[12:23] SPEAKER_01: But for me, it was very much an adaptation week.
[12:25] SPEAKER_01: Like that was the purpose of the week, and you know, I don't know.
[12:29] SPEAKER_01: We didn't uh we didn't have a bike session.
[12:31] SPEAKER_02: So was it actually all easy riding, or are you about to drop some some power peaks from your unstructured non-bike workout Saturday ride?
[12:40] SPEAKER_01: It was pretty easy.
[12:42] SPEAKER_01: Like I did four rides.
[12:44] SPEAKER_01: Um, I did a two and a half hour ride, a 90-minute ride, a two-hour ride, and a five-hour ride.
[12:50] SPEAKER_01: So eleven and a half hours.
[12:52] SPEAKER_01: First ride was average heart rate of 102 with power of 200.
[12:57] SPEAKER_01: Second ride was average heart rate of 105 with an average power of 120.
[13:01] SPEAKER_02: Get on with it, get on with it.
[13:02] SPEAKER_02: The Saturday ride.
[13:03] SPEAKER_01: Yeah, the five-hour ride.
[13:04] SPEAKER_01: The five hour ride.
[13:06] SPEAKER_01: Oh, my power meter died, but my average heart rate was 107.
[13:10] SPEAKER_02: Okay, so 225 watts or something.
[13:12] SPEAKER_01: Yeah, 245 actually.
[13:14] SPEAKER_01: Um, with some climbs.
[13:16] SPEAKER_01: I did do a couple heart efforts.
[13:17] SPEAKER_01: I did like the power meter died.
[13:19] SPEAKER_01: I probably did 20 minutes at 400 watts um over the course of like three efforts.
[13:24] SPEAKER_01: So I probably did like seven minutes of 400, 8 minutes of 400, and five minutes of 400.
[13:29] SPEAKER_02: Okay, so you had a bike workout on Saturday.
[13:32] SPEAKER_02: I guess.
[13:33] SPEAKER_02: Like, what the fuck?
[13:35] SPEAKER_01: Seven minutes of 400 is savagely hard.
[13:38] SPEAKER_01: Like, that's yeah, you know what's crazy?
[13:40] SPEAKER_01: I mean, I'm not gonna like I don't know what the cool kids would say.
[13:45] SPEAKER_01: Glaze my own eze.
[13:47] SPEAKER_01: But like suck your own dick.
[13:49] SPEAKER_01: Yeah, it wasn't hard.
[13:50] SPEAKER_01: Like, I'm really fit on the bike right now.
[13:52] SPEAKER_01: I'm stoked with the numbers and the effort and blah blah blah.
[13:56] SPEAKER_01: And you know, we'll see if it actually shows up.
[13:58] SPEAKER_01: But um, this weekend I'm going down to Mount Lemon uh to Tucson for a little camp with the Roka um like elite amateur squad that I used to be on before turning pro, formerly Everyman Jack, and Sam Long and I are gonna push up Mount Lemon.
[14:12] SPEAKER_01: So I'll get to uh test to see how strong my legs really are against the strongest legs in triathlon.
[14:18] SPEAKER_02: Well, wait, push uh you guys are like uh just going for it, or you guys are just gonna go for an easy ride.
[14:23] SPEAKER_02: No way.
[14:24] SPEAKER_02: I don't think he's gonna let me drop him, and I'm gonna ride hard.
[14:27] SPEAKER_02: Okay.
[14:28] SPEAKER_02: Alright.
[14:28] SPEAKER_02: Are you gonna go for the full thing?
[14:30] SPEAKER_01: No, it's like winter and like go to windy point.
[14:34] SPEAKER_02: You just go to windy point.
[14:35] SPEAKER_02: You go the first 15 miles.
[14:36] SPEAKER_01: Yeah, I don't know.
[14:37] SPEAKER_01: I've never done it.
[14:38] SPEAKER_01: I have no idea what to expect.
[14:39] SPEAKER_01: I don't even know what bike I should bring.
[14:40] SPEAKER_01: Road or TT.
[14:42] SPEAKER_00: This is gonna be a great segment next week for the bike.
[14:44] SPEAKER_00: Yeah, it's gonna be fun.
[14:44] SPEAKER_01: So I don't want to tease it, but like talking about next week's way more exciting than talking about my last week.
[14:48] SPEAKER_01: I just rode 11 and a half hours and did a couple of hard efforts, but nothing.
[14:50] SPEAKER_02: Dude, go road, go road and do an all-out effort up to Windy Point.
[14:54] SPEAKER_02: It's the first, I think it's 15 miles.
[14:57] SPEAKER_02: And yeah, it's not the full KOM, but it's it's uh it'll be cool up there, but not snowing, I believe.
[15:04] SPEAKER_01: I think we're gonna go all the way up with the squad, like with the team, like pretty easy.
[15:08] SPEAKER_01: Flip it all the way back down, and then I want to go back up.
[15:11] SPEAKER_02: Yeah, yeah, yeah, yeah.
[15:12] SPEAKER_01: So maybe effort two.
[15:14] SPEAKER_01: Uh we'll see if Lionel will come out too.
[15:15] SPEAKER_01: That'll be cool.
[15:16] SPEAKER_01: We'll see.
[15:16] SPEAKER_02: Uh, don't tell them though.
[15:18] SPEAKER_01: Just don't tell me.
[15:19] SPEAKER_01: Don't tell them that I'm doing an like a very hard effort.
[15:22] SPEAKER_02: Just fucking and and just slowly just like inch it up, inch it up, inch it up, inch it up.
[15:26] SPEAKER_01: It's like smile and chit-chat at like 380.
[15:28] SPEAKER_01: Like, yeah, yeah, yeah.
[15:29] SPEAKER_02: Beautiful day.
[15:30] SPEAKER_02: No, or just attack him.
[15:32] SPEAKER_02: Yeah.
[15:32] SPEAKER_02: Uh that'll be good.
[15:33] SPEAKER_02: I I uh I'm excited for this storyline uh next week or two weeks from now, actually.
[15:39] SPEAKER_02: Right.
[15:39] SPEAKER_01: So coming off of last week's adaptation week, this week's a big bike week.
[15:42] SPEAKER_01: I've got three uh five-hour rides planned uh with 18 hours on the bike this week.
[15:47] SPEAKER_02: Iron Man is here.
[15:49] SPEAKER_01: Yeah, it'll be fun.
[15:50] SPEAKER_02: All right.
[15:50] SPEAKER_02: Yeah.
[15:51] SPEAKER_01: I'm taking the whole week off work this week, by the way, so I'm I'm not doing shit.
[15:54] SPEAKER_01: Um it's like crazy.
[15:55] SPEAKER_01: Like I don't know how you guys do this every week.
[15:56] SPEAKER_01: It's like I all all I have to do is train, and obviously I'm gonna do more than 20 hours this week.
[16:02] SPEAKER_00: Didn't you just take a whole week off work like four weeks ago or something?
[16:05] SPEAKER_01: Dude.
[16:08] SPEAKER_02: Nah, we don't talk about that.
[16:10] SPEAKER_02: He has a full-time job.
[16:11] SPEAKER_02: He has a full-time job.
[16:12] SPEAKER_02: And uh yeah, once you start actually training, you'll understand.
[16:16] SPEAKER_02: You'll understand.
[16:17] SPEAKER_02: Um, my bike this week, uh, we are just full on in the uh 70.3 prep block here.
[16:25] SPEAKER_02: So my ride was it was three hours 45 minutes, and the intervals were it was four by fifteen minutes, three by ten minutes, four by five minutes, with five minutes rest between everything.
[16:38] SPEAKER_02: Um just really trying to spend a lot of time at uh 70.3 watts or above.
[16:44] SPEAKER_02: Uh, and I started the first 15 minute rep was 332 watts, and I basically just increased the power a little bit every rep until the last five-minute rep was three hundred and seventy-six watts.
[16:57] SPEAKER_02: Um it was just like a really steady, steady graph.
[17:01] SPEAKER_02: If I would share my power on Strava, you guys would see how nice it looked, but uh sucks for you guys.
[17:07] SPEAKER_01: Uh breaking up the scythe for a little bit of farming on this one, huh?
[17:11] SPEAKER_02: Yeah, I guess it yeah, it did get to threshold at the end or above I mean 376 in T T at the end of that workout, that's definitely above threshold uh, you know, by say probably pretty much every metric.
[17:22] SPEAKER_02: I didn't take I didn't take lactate um and I don't know, maybe that late in the workout, it is kind of low, like it's hard to get it super high.
[17:31] SPEAKER_02: I don't know.
[17:31] SPEAKER_01: I mean you're two hours of work at that point.
[17:33] SPEAKER_02: You've already done our hour fifty.
[17:36] SPEAKER_02: Hour fifty.
[17:37] SPEAKER_02: Yeah.
[17:37] SPEAKER_02: It was an hour fifty of work.
[17:39] unknown: Yeah.
[17:39] SPEAKER_02: With it, yeah.
[17:40] SPEAKER_02: With it, it's yeah, it's a really like it's it's about the legs more than the metabolism, right?
[17:45] SPEAKER_02: You got a full five minutes rest between each rep to kind of reset at your heart rate's down.
[17:50] SPEAKER_02: Um and so yeah, the legs are just pretty tired, but it's a good you know, hour fifty in T T position, starting at I mean, the best sort of average power I've ever pushed in a 70.3 is 332, which is what I did on the first rep.
[18:04] SPEAKER_02: So it's like starting at PB 70.3 watts and then getting higher from there.
[18:10] SPEAKER_02: So yeah, I mean it's a it's uh yeah, really good, really good session.
[18:14] SPEAKER_02: Again, still following on this theme that I've mentioned the entire eight weeks of this podcast of just working on my weaknesses.
[18:21] SPEAKER_02: I'd say a lot of the time we would do like an hour or maybe up to like 80 minutes of work at sort of 70.3 watts.
[18:30] SPEAKER_02: I think I've even done 90 minutes before.
[18:33] SPEAKER_02: Um and uh yeah, you just get that like confidence of like, oh, you know, if I can do an hour uh of work at that, like I should be able to on race day uh you know convert that to a really solid two-hour ride, but it's in between a swim and a run.
[18:51] SPEAKER_02: And yeah, I I feel like that doing that just hides hides my weaknesses a lot, but then doing an hour fifty, you know, once you get to that last 20 minutes of it, like there's there isn't really much hiding.
[19:03] SPEAKER_02: So uh, but I'm I'm feeling really good about it.
[19:05] SPEAKER_02: Like I'm feeling like you know, it's been eight, nine, ten weeks of again, really working on my weaknesses of muscular endurance and durability.
[19:14] SPEAKER_02: And uh I I feel pretty damn good about about that one and where my you know two-hour time trialing is gonna be come oceanside.
[19:25] SPEAKER_02: You mean Dallas?
[19:26] SPEAKER_02: Yeah, well, Dallas is the warm-up.
[19:28] SPEAKER_02: Dallas is the Rust Buster, Dallas is the Are you getting worried?
[19:32] SPEAKER_00: Like you only have what, like two more weeks that you get to train hard now, kind of, because you got Dallas, right?
[19:38] SPEAKER_00: So you're gonna slightly taper.
[19:41] SPEAKER_00: I mean, like, not worried, but wherever your fitness is in the next couple weeks is it's not gonna be higher in Oceanside, right?
[19:48] SPEAKER_00: Like to get it higher in Oceanside for Dallas, it's maybe possible, but realistically, you might be at the same fitness level, but still perform better at Oceanside if you do better taper.
[19:58] SPEAKER_00: Like, how are you envisioning this going?
[20:01] SPEAKER_02: I I would expect to get a well well, for one, we discovered on the back half of last year that I feel better off of less of a taper.
[20:14] SPEAKER_02: It's just like I've gotten so used to training, like to just I mean it sounds bad, but like putting up good numbers in training and then kind of feeling a little bit flat on race day, which like to a certain extent, that's how it you get on the bike after a very hard, you know, for me, a 26, 27 minute swim and then a just like sprint through transition.
[20:35] SPEAKER_02: Um and we realize, well, if I'm just like doing some of my best numbers uh on a random Saturday, you know, like 20 something hours into the week, why are we then doing basically jack shit race week?
[20:50] SPEAKER_02: Like, and I'm not feeling as good.
[20:51] SPEAKER_02: So towards the end of the year we experimented with doing a lot more, like doing a four-hour training day, you know, with some solid zone two, like two days before the race, and I ended up feeling really good.
[21:03] SPEAKER_02: So we probably won't taper a ton into Dallas, so there's not as much of a fitness loss, and I would expect to get that like you just cannot replicate racing in training.
[21:15] SPEAKER_02: You just can't.
[21:16] SPEAKER_02: The environment, the way the that you know, other people on course chasing people down, the just like the the hormones uh of racing like can get you to push yourself so much further than you can in training, you just you're gonna get a fitness bump from that.
[21:32] SPEAKER_02: So I would expect to be at least the same, if not slightly fitter at Oceanside than in Dallas.
[21:39] SPEAKER_02: If we play our cards, right.
[21:40] SPEAKER_01: So you seem to think, yeah, racing through training or training through racing, both I guess it goes bidirectionally, will lead to more fitness gains when my his my experience has been more like yeah, I gotta taper, I gotta recover.
[21:54] SPEAKER_01: So there's two weeks where I'm just simply not getting as fit as I am when I just put in more consistently.
[22:00] SPEAKER_01: Solid training weeks like we have been.
[22:02] SPEAKER_01: But you're also sounding a little bit like Cam Wharf here.
[22:05] SPEAKER_01: You're like, oh, I train so much I can't taper, or I get you know flat.
[22:09] SPEAKER_01: And it's like, all right, like most people can't relate to that, myself included.
[22:13] SPEAKER_02: Well, isn't that what you would want out of being a professional?
[22:17] SPEAKER_00: I guess so.
[22:18] SPEAKER_00: He's still tapering though, like he's just tapering.
[22:21] SPEAKER_00: Because he's like two days out, a four-hour day with some zone two is not as hard as what he would do in a exactly, exactly.
[22:28] SPEAKER_00: It's all relative.
[22:29] SPEAKER_02: It's I'm tapering w to what will make me be the best.
[22:33] SPEAKER_02: I'm not again, I'm not trying to like glaze myself here.
[22:36] SPEAKER_02: I'm like trying to figure out what makes me feel the best.
[22:39] SPEAKER_02: And I feel good normally in training.
[22:43] SPEAKER_02: Yeah.
[22:43] SPEAKER_02: And I and I train a lot.
[22:44] SPEAKER_02: So it's like I'm not I'm not just training through it, but uh yeah, we're not probably not tapering like crazy.
[22:52] SPEAKER_02: Although it has got it totally depends on the training you've just come off of.
[22:56] SPEAKER_02: Like 100%.
[22:58] SPEAKER_01: Yeah.
[22:58] SPEAKER_01: Are you coming off a big block or do you need to build into it?
[23:01] SPEAKER_01: Yeah.
[23:01] SPEAKER_01: We haven't raced in a long time, also.
[23:03] SPEAKER_02: Exactly.
[23:04] SPEAKER_02: If I'm in the absolute hole, like and I've done this, I've been in completely in the hole eight days out from the race, and I do need like a pretty, a pretty big taper.
[23:14] SPEAKER_02: Um so it it depends.
[23:16] SPEAKER_02: It just depends.
[23:16] SPEAKER_02: Was the block smooth or or are you fucked?
[23:19] SPEAKER_01: Or you know, there's a lot, and that's and I feel like we still have uh there's time will tell for all three of us how that will go in the next few weeks, as I'm sure all of us are about to ramp it up a little bit.
[23:27] SPEAKER_02: Yeah, I feel like you never completely get it right, but you learn a little bit more each time.
[23:31] SPEAKER_02: So anyway.
[23:33] SPEAKER_01: Also, Jackson's trying to say, like, oh, Ari, you won't get more fit.
[23:36] SPEAKER_01: Like, what if you only like can hold 350 watts for your threshold and run 305s?
[23:41] SPEAKER_01: Like, are you happy with where you're at?
[23:43] SPEAKER_01: Like, it's really the swim.
[23:45] SPEAKER_01: Like, the bike run fitness is fucking great.
[23:47] SPEAKER_00: It's all-time high.
[23:49] SPEAKER_00: It's there.
[23:49] SPEAKER_00: Speaking of run fitness, you you might as well take us into your run session of the week, Ari.
[23:54] SPEAKER_02: So I did uh I did 5x3k this week.
[23:58] SPEAKER_02: Uh this uh yesterday on Sunday.
[24:02] SPEAKER_01: So a slight little progression from the 7x2K the previous week, right?
[24:06] SPEAKER_02: Yeah, well, so I realized uh I don't even think of it as a progression.
[24:10] SPEAKER_02: It's just, you know, we're we're threshold farming, we're getting the scythe out, and it's just random number generator on either side of the X.
[24:18] SPEAKER_02: You know, it's like something by something, you know, getting 14 to 18k, and it's just like whatever.
[24:24] SPEAKER_02: Do you do 4x4k?
[24:26] SPEAKER_02: Do you do 7 to 8x2k?
[24:28] SPEAKER_02: Do you do 5x3k?
[24:29] SPEAKER_02: Do you do 2x4k?
[24:29] SPEAKER_02: Like there's a 3x.
[24:31] SPEAKER_01: Can I pick next week's workout?
[24:32] SPEAKER_01: I'll do the random number generator right now for our audience.
[24:35] SPEAKER_02: It's already set and it's 3x6k.
[24:38] SPEAKER_02: So it's uh uh but what I really random.
[24:43] SPEAKER_01: Last week was seven by two, it's 14.
[24:45] SPEAKER_01: This week's five by three, it's fifteen, and next week's three by six, it's eighteen.
[24:50] SPEAKER_02: Yeah, but I also uh yeah.
[24:52] SPEAKER_02: You're progressing like well no, but then I did I did four four by four K.
[24:56] SPEAKER_02: I've done four by four K twice.
[24:58] SPEAKER_01: All right, we need to have Jack Kelly coach Cac Jelly back on the pod, say, Doctor, what is the method here?
[25:03] SPEAKER_01: Is it really random number generating?
[25:05] SPEAKER_02: Yes, it's a random number generator.
[25:07] SPEAKER_02: That's fine.
[25:08] SPEAKER_02: Um but anyway, the reason I I chose this workout uh is because I I also I did seven by two K again midweek um to redeem myself from last week.
[25:17] SPEAKER_02: But this one was interesting.
[25:18] SPEAKER_02: So I like my my expectations have gotten like so high.
[25:23] SPEAKER_02: Uh and I went into this session being like, alright, let's do 5x3k in like nine minutes to 9.10.
[25:30] SPEAKER_02: You know, it's like literally what I had in in my head.
[25:33] SPEAKER_02: Um and I did the first one and it and I I just felt flat on the warm-up, I felt flat on my strides, I did the first one at 9.25, and I was like, oh fuck.
[25:43] SPEAKER_02: I'm having such a shitty session right now.
[25:46] SPEAKER_02: Um and I turned my watch off so that so that all I could see was the distance, so that I wouldn't be able to see like what pace I was going, um, and just had to lap my watch at the end of the rep and then I would see what it was.
[25:58] SPEAKER_02: And the last four went uh 921, 920, 917, 909.
[26:04] SPEAKER_02: Which really solid workout.
[26:06] SPEAKER_02: Like it definitely ended up looking back at it later, solid.
[26:10] SPEAKER_02: In the moment, I was like, uh, like just angry at angry at the world, angry at my coach, angry at myself.
[26:17] SPEAKER_02: Like, why can't why can't I run this three-minute case?
[26:20] SPEAKER_02: Like maybe that was unrealistic.
[26:22] SPEAKER_02: Um, but it's just like I've it just feels like every workout has to be better than the one before, and obviously you have to come to a uh like a some sort of rude awakening moment.
[26:33] SPEAKER_02: But then I went back and I did the exact same workout uh almost exactly four weeks ago, and every every rep was faster this time, uh, except the last one.
[26:44] SPEAKER_02: The last one was the same.
[26:46] SPEAKER_02: Um, and then you go back and you look at that and you're like, okay, well that when I did it a month ago, it was a fucking banger, and then I did it yesterday, and it was like, damn, I fell short of my own expectations.
[26:58] SPEAKER_02: So uh yeah, moral of the story is I don't know, but it was a good work.
[27:03] SPEAKER_01: It was a good workout.
[27:04] SPEAKER_01: It's a yeah, there's a moral in there.
[27:06] SPEAKER_01: I want to dig into that a little bit because I think it's it's an interesting, like like how did it make you feel when you look back at the numbers?
[27:13] SPEAKER_01: You probably obviously like the moral.
[27:17] SPEAKER_01: I was kind of I was beating myself up a little bit for no fucking reason, like being a little hard on you can only make so much progress in a month, your running is already so fucking good.
[27:26] SPEAKER_01: Like, well, I don't know.
[27:27] SPEAKER_01: What did you think about when you saw that?
[27:29] SPEAKER_02: The more the even like yeah, you gotta zoom out.
[27:32] SPEAKER_02: One, you have to zoom out, so like, yes, I am getting better.
[27:35] SPEAKER_02: Two, you gotta go back to basics, and I realized this, you know, it was one of those sessions where like sometimes you have a session and everything's just smooth, your your mind is clear, you're in a bit of a flow state, and then sometimes you just cannot get it to shut the fuck up, you know.
[27:51] SPEAKER_02: You're like, and and yesterday was one of those days where I just like couldn't escape the the tyranny of the mind.
[27:56] SPEAKER_02: You know, I had to like really focus just to get through the workout.
[28:01] SPEAKER_02: Uh and I didn't go into it feeling like let's just gain fitness, let's just stack another brick on the wall.
[28:07] SPEAKER_02: I was like, I did this for this workout, and then this better for the next workout, and then better for the next workout, and then bang, I gotta do I gotta do this.
[28:14] SPEAKER_02: Like, I have to nail it.
[28:16] SPEAKER_02: When like that's just not how fitness works.
[28:18] SPEAKER_02: That's not that's like a mistake I would make in the past of like optimizing training, not optimizing the racing.
[28:25] SPEAKER_02: And so it was really more of a like a I don't know, five by nine minutes of meditation to just like still have a good workout and not implode because I'm like throwing a tantrum because I'm not running what I wanted to run, you know?
[28:41] SPEAKER_02: So like that's the takeaway, in addition to I am fitter than I was a month ago.
[28:46] SPEAKER_00: So that's not true.
[28:47] SPEAKER_00: What do you think the moral?
[28:48] SPEAKER_00: Yeah, what do you think, Justin?
[28:50] SPEAKER_00: That's way too long.
[28:51] SPEAKER_00: That's right, but to me, it just like it's much simpler than that, and it's you can accomplish more than you think in the long term and less than you think in the short term.
[29:01] SPEAKER_02: My uncle told me that one time.
[29:03] SPEAKER_00: Like yeah, well, there you go.
[29:05] SPEAKER_00: Well, you you have a month, you have a month, and you got what two seconds per K faster in a month, which is actually a lot for a good runner.
[29:14] SPEAKER_00: Um, but our minds are like, oh, I already did this.
[29:16] SPEAKER_00: Two seconds per K is no difference, like I need to do five seconds per K faster.
[29:20] SPEAKER_00: Exactly.
[29:21] SPEAKER_01: And so tell us what half marathon pace your last 3k was at.
[29:29] SPEAKER_01: 303 per K.
[29:30] SPEAKER_01: That would be a 64.
[29:33] unknown: Fuck yeah.
[29:34] SPEAKER_02: 104.
[29:36] SPEAKER_02: But I mean, I'm not running that in a race, like that's that's just it's threshold, you know.
[29:39] SPEAKER_01: Still crazy.
[29:40] SPEAKER_01: Do you think you could run a 64 right now open?
[29:43] SPEAKER_02: I think if I tapered, I'd run a lot faster than that.
[29:45] SPEAKER_01: 62?
[29:46] SPEAKER_00: But I thought you don't like to taper.
[29:49] SPEAKER_00: Yeah.
[29:50] SPEAKER_00: Yeah, I'm gonna do that.
[29:51] SPEAKER_00: Alright, well, this is this is this is good because I almost did the same workout again.
[29:56] SPEAKER_00: Um and we'll we'll see some differences.
[29:59] SPEAKER_00: But I almost talked about my treadmill workout, but that was two minute reps, and two minute reps don't really mean anything like anybody can run a fast threshold for two minute reps.
[30:07] SPEAKER_00: Um, so I also did this workout yesterday, and it was hour and a half roughly run 21 point something K.
[30:16] SPEAKER_00: Um, there was a little activation set, kind of main mini little main set one, three times one minute hard, two minutes easy, and that was like VO2 effort, but with two minutes easy, like it wasn't that hard.
[30:28] SPEAKER_00: So I ran those at like 253 per K.
[30:31] SPEAKER_00: Um so I would say that's at least 3k pace right now.
[30:35] SPEAKER_00: So it's just a good wake-up, keep the legs moving fast, and then it was supposed to be three times ten minutes.
[30:42] SPEAKER_00: It said half Iron Man pace.
[30:44] SPEAKER_00: I felt pretty good, so I probably did more like a true threshold, like half marathon type effort.
[30:50] SPEAKER_00: Um, so three by ten minutes.
[30:51] SPEAKER_00: First rep was three twenty, second rep 319, third rep 316, and then I felt good, so I did another six minutes at 314.
[31:00] SPEAKER_00: Threshold farming.
[31:01] SPEAKER_02: Wait, did you say this was on the treadmill or was this outdoors?
[31:03] SPEAKER_00: No, this was outside.
[31:04] SPEAKER_02: Oh, okay.
[31:06] SPEAKER_02: I mean, this is banging.
[31:08] SPEAKER_00: So this was I just got a new pair of shoes.
[31:10] SPEAKER_00: The Adidas uh what is it, Evo SL?
[31:14] SPEAKER_02: Evo SL.
[31:15] SPEAKER_02: Oh, great shoe.
[31:16] SPEAKER_00: So I they're they're not like a carbon shoe, right?
[31:19] SPEAKER_00: They just have good foam.
[31:20] SPEAKER_02: Yeah, yeah, they're really, really bouncy foam.
[31:22] SPEAKER_02: That's what the 5x3k was in.
[31:24] SPEAKER_00: Yeah, okay.
[31:24] SPEAKER_00: So yeah, they're nice.
[31:25] SPEAKER_00: Uh flat, it was just like a flat road.
[31:28] SPEAKER_00: It was technically like kind of slightly uphill the one way, slightly downhill the other way, like a tiny bit, but just that's a wash.
[31:35] SPEAKER_00: So yeah, felt good.
[31:36] SPEAKER_00: Like the six minute, I could have easily done another 10, but I'm trying to make sure I can keep building through this block and being like, all right, like leave something in the tank.
[31:44] SPEAKER_00: We've only put two good weeks out of my seven weeks, no excuses, or whatever I said.
[31:48] SPEAKER_00: So true.
[31:49] SPEAKER_00: Um, so let's just do.
[31:50] SPEAKER_00: But yeah, the pace are coming down.
[31:52] SPEAKER_00: Like to run under 320 for all that is is solid for me.
[31:56] SPEAKER_00: And uh it's uh it's about 12k of work, so stacking it up.
[32:00] SPEAKER_02: Really coming down.
[32:01] SPEAKER_00: Very nice, yeah.
[32:02] SPEAKER_02: Justin, do you think you could do that?
[32:05] SPEAKER_02: Because I keep thinking I'm asking because I am coming back to Jackson saying last week about your workout, those are paces that I would expect to do.
[32:14] SPEAKER_02: And I'm like, damn, is Justin like would they get off the bike together and run together?
[32:20] SPEAKER_02: Because I still think of like Jackson would would run away from you pretty quickly.
[32:24] SPEAKER_02: Yeah, you know, but maybe like that's yeah, I'm just trying to get a sense of that.
[32:28] SPEAKER_01: Um Yeah, I don't know.
[32:31] SPEAKER_01: I mean, like in Jackson's worst run shape ever and an injury and my like okay run shape and an injury, we were like, you know, one minute apart in a 70.3 run.
[32:41] SPEAKER_01: So there's some hope, maybe.
[32:43] SPEAKER_01: Uh, although I've never outran Jackson.
[32:45] SPEAKER_01: So I have to believe that I could, you know.
[32:48] SPEAKER_01: I think like some of it is self-belief going into Oceanside.
[32:50] SPEAKER_01: Like, I have very high level of self-belief I'm gonna run a PR off the bike at Oceanside.
[32:57] SPEAKER_02: Is that 117 from Tromblon?
[32:58] SPEAKER_01: 11710, I think, is my fastest ever.
[33:01] SPEAKER_01: And I've done it twice, 117, once as an amateur, a long time ago.
[33:04] SPEAKER_01: Whoa.
[33:05] SPEAKER_01: And yeah, but you're riding at 300 watts, not 330.
[33:08] SPEAKER_01: It's so different, yeah.
[33:09] SPEAKER_01: And um, so I I'm pretty confident I'll run a PR, but I I I told Jack I think I'll run somewhere between 112 and 117, and I have like no idea.
[33:18] SPEAKER_01: And I have to believe I could run 112, 113 on a perfect day, but I I've been so far away from that that I'm not delusional either.
[33:27] SPEAKER_01: Um, but yeah, I I could definitely do that workout right now.
[33:30] SPEAKER_01: I think the definition of like, is it true threshold or not would be up for debate.
[33:33] SPEAKER_01: Like once I'm running 10 minutes at 314 pace, like could I do it without walking?
[33:38] SPEAKER_01: Yeah, but like I don't know.
[33:41] SPEAKER_01: Like your definition of threshold gets a little gray, maybe in that in that kind of area.
[33:45] SPEAKER_03: Yeah.
[33:45] SPEAKER_01: I've done so little threshold farming on the run, and this week was uh more of that.
[33:50] SPEAKER_01: I did do a little bit of work at 320, but like very, very little.
[33:54] SPEAKER_01: So my workout was pretty small.
[33:56] SPEAKER_01: It was again an adaptation week.
[33:57] SPEAKER_01: It was kind of like we we kind of had a conversation a week ago that was like, ooh, we're getting fit.
[34:03] SPEAKER_01: Like I'm PRing across the swim, the bike, and the run right now, and it's freaking early February, and like we still want to have a big platform to build on in Oceanside in Brazil.
[34:13] SPEAKER_01: And the injury right now, especially on the run, would be like the absolute worst thing that could possibly happen to me.
[34:18] SPEAKER_01: And so while I was hungry to like do more this week, my coach kind of ran me back in.
[34:23] SPEAKER_01: And so the run was three rounds of a 600 on the track at 320 per K, one minute rest, and then two 200s hard, and then 40 seconds rest, and then uh right into the next round.
[34:35] SPEAKER_01: So what is that like 3k of work?
[34:38] SPEAKER_01: Very little.
[34:39] SPEAKER_01: Um, with but the two two hundreds, I was running them like 33.
[34:46] SPEAKER_01: Um, so pretty fast.
[34:47] SPEAKER_01: That's not three minutes per K.
[34:49] SPEAKER_01: No, it was faster.
[34:51] SPEAKER_01: I didn't really like knowing six.
[34:54] SPEAKER_01: No way.
[34:55] SPEAKER_01: Yeah, those were 36s.
[34:56] SPEAKER_01: I actually did the math after, but basically I went like 600 smooth, two two hundreds hard.
[35:01] SPEAKER_01: Um, and I was, you know, I don't know, 315 per K, 320 per K, and 33s.
[35:05] SPEAKER_01: Not not very impressive.
[35:06] SPEAKER_01: I wore the Hyperion Max and I definitely I wrote in my training peaks afterwards.
[35:12] SPEAKER_01: Wanted to do a fourth round, wanted to do a fifth round, but finished the run and my legs were tired at the end of the hour, 20 minutes anyway.
[35:18] SPEAKER_01: So I think I kind of got the little stimulus that I that I wanted.
[35:22] SPEAKER_01: And I think we're kind of gonna get into some threshold next week, probably.
[35:25] SPEAKER_02: Ooh, breaking out the scythe.
[35:27] SPEAKER_01: Yeah, I think so.
[35:28] SPEAKER_01: My coach said, we will extend on 320 as we build.
[35:31] SPEAKER_01: Great session, just enough load to keep building.
[35:35] SPEAKER_01: Road is always harder than a track.
[35:37] SPEAKER_01: Fine that you went faster, basically.
[35:39] SPEAKER_00: Yeah, holding back this week.
[35:40] SPEAKER_00: Did you feel like you got rest?
[35:42] SPEAKER_00: Did you feel like, okay, at the end of this week, biking, running, not a lot of hard stuff.
[35:46] SPEAKER_00: Like I'm feeling better now, like I'm feeling ready to smash next week.
[35:49] SPEAKER_01: Yeah, I I would say so.
[35:51] SPEAKER_01: Um, I took Tuesday completely off, got a massage.
[35:54] SPEAKER_01: Like, yeah, I mean, I it was definitely easier.
[35:58] SPEAKER_01: I needed it though, too, at the same time.
[36:00] SPEAKER_01: Like I uh I felt pretty cooked last week, Monday, Tuesday, Wednesday.
[36:04] SPEAKER_01: And then by the time this Thursday interval run workout came around, and then the long ride on Saturday, I was like really holding back.
[36:10] SPEAKER_01: I really wanted the Smash Saturday, and I didn't, and then uh, you know, now it's only Monday and we're getting into some big days, so I'm excited.
[36:17] SPEAKER_01: We'll see how it goes the rest of the week.
[36:18] SPEAKER_01: Sweet.
[36:19] SPEAKER_00: I do want to hear about this swim though, because you're next up for the swim workouts, and this is pretty savage.
[36:24] SPEAKER_00: This is like a massive Yeah.
[36:26] SPEAKER_01: I had like my my overall difficulty, as you guys will see this week, was a five out of 10.
[36:30] SPEAKER_01: But the thing that like kept it from being a three or a four was the swims.
[36:33] SPEAKER_01: I still swam 20k, and this swim was really tough.
[36:36] SPEAKER_02: I did uh 4800 main set.
[36:38] SPEAKER_01: Yeah, I did a 4800 long course main set as four rounds of 400 on 530, two by 200 on 245, and four 100s on 120.
[36:48] SPEAKER_01: And then one minute reset, and then another round of 1200.
[36:53] SPEAKER_01: And so the 400s were LT1, so it's like 400 smooth, two 200s strong, four one hundreds hard.
[36:59] SPEAKER_01: So I would think of it as like LT1, LT2, VO2.
[37:03] SPEAKER_01: Um, and yeah, I held 510 to 520 on all the LT1, 400s, kind of starting at 520, and then it was 5'10, 510, 520.
[37:12] SPEAKER_01: Um, and then the 200s, 225 to 230.
[37:14] SPEAKER_01: So kind of like what is that?
[37:16] SPEAKER_01: One 112 to 115 per 100 pace on 10 seconds rest, or maybe like 15 to 20 seconds rest, and then the four ones, I really kind of surprised myself.
[37:27] SPEAKER_01: I held 111 the first round, one ten the second round, round three, I kind of got it down to 109, 108, and then the last round I put paddles on just to see if I could get like some strength, and I went 68, 64 on the last two 100s.
[37:41] SPEAKER_01: Um paddles for the whole round or just the hundreds, the whole last round of 1200.
[37:45] SPEAKER_01: I wore paddles.
[37:46] SPEAKER_02: Oh wow.
[37:47] SPEAKER_01: I mean, still I find that when you put paddles on at the end of a 4,800 you know meter set, it just makes you so freaking strong.
[37:56] SPEAKER_01: Like your arms are just completely falling off.
[37:58] SPEAKER_01: Like, and I it's funny, this woman I swim with.
[38:01] SPEAKER_01: Have I told you guys about Suzanne?
[38:03] SPEAKER_01: No, so she's an open water swimming Hall of Fame legend.
[38:07] SPEAKER_01: I don't really have an established swim squad yet here, but she writes these Tuesday sets, and they're they're most of the sets I've been sharing on this podcast every week.
[38:15] SPEAKER_01: And we call it Tough Tuesday Long Course.
[38:17] SPEAKER_01: She is uh I I don't know, in her 60s, I believe, and has done a bunch of firsts.
[38:23] SPEAKER_01: You know, she's crossed the English Channel three times and swam around Manhattan and done some just crazy open water shit that I can't even wrap my head around.
[38:30] SPEAKER_01: And so she had started the swim early and she got out of the pool for the last round and just stared at me.
[38:36] SPEAKER_01: She just stood on the pool deck and just looked down at me and was like, good, go.
[38:43] SPEAKER_01: And I was like about to dog it, you know, because I'm the only one sort of like swimming these paces.
[38:47] SPEAKER_01: I'm swimming by myself, I don't have anyone to push me.
[38:49] SPEAKER_01: And like, you know, you get through three rounds, you like put the paddles on, you just want to kind of give up and like float around and pull.
[38:54] SPEAKER_01: And she's just like, Nope.
[38:56] SPEAKER_01: Like, push it.
[38:58] SPEAKER_01: And she's like telling my telling me my times, like almost acting as a coach on deck, which is like, oh dude, I was so grateful.
[39:04] SPEAKER_01: And it's it doesn't take much for me to lock in on the swims.
[39:07] SPEAKER_01: Like, it can be like two words, it could just be like, good job.
[39:11] SPEAKER_01: And I'm and then I can just like go a 400 and be like, don't let Suzanne down.
[39:15] SPEAKER_01: Like you, you're trying to get to Kona, like, don't do not give up, you know.
[39:19] SPEAKER_01: And so I just I was so locked in, and I just loved having that uh like little atmosphere.
[39:25] SPEAKER_01: And so this week my buddy Matt Schaefer from Boston's visiting another pro and he's a great swimmer.
[39:29] SPEAKER_01: And so we've swam the last couple days together, and we're just pushing each other, going head to head, every single rep, every set.
[39:34] SPEAKER_01: Like there's no letting off the gas, and it's reminded me like how valuable being in a swim squad really can be.
[39:40] SPEAKER_02: Yeah.
[39:40] SPEAKER_02: Well, he's historically a like a front, like uh front of the front pack swimmer.
[39:46] SPEAKER_02: Are you like and I would guess that you know you guys have swam together a lot over the years, and he would have been a decent bit ahead of you.
[39:54] SPEAKER_02: Uh is that still the case?
[39:56] SPEAKER_02: Or have you I are you pretty neck and neck now?
[39:59] SPEAKER_02: And I mean, I imagine you're I don't I don't I don't know who's training more and he's got more of a swim background, so maybe he's been training less.
[40:06] SPEAKER_02: Give us the lowdown, because he's a really good swimmer.
[40:09] SPEAKER_01: You pretty much nailed every every statement is accurate.
[40:12] SPEAKER_01: Uh we he swam like placid last year and we compared our swim times and they were like three seconds apart one year to the other year or something.
[40:19] SPEAKER_02: But he like led it, he like let it out basically.
[40:22] SPEAKER_01: Yeah, he's a great swimmer.
[40:23] SPEAKER_01: Um, and so we're we're neck and neck, yeah.
[40:26] SPEAKER_01: We're we're and we'll share more next week because we're swimming like Sunday, Monday, too.
[40:30] SPEAKER_01: And tomorrow's the set that matters, right?
[40:31] SPEAKER_01: That's scary to actually see.
[40:33] SPEAKER_01: But yeah, today we swam together and we were touching uh every rep the same, and I was dropping him on the 50s with paddles VO2.
[40:40] SPEAKER_02: Wow.
[40:41] SPEAKER_02: That's uh yeah.
[40:42] SPEAKER_01: Yeah, I mean I'm swimming way, I'm swimming and training way more right now.
[40:46] SPEAKER_01: You know, he's he's got a full-time job, he's trying to build a flying boat.
[40:49] SPEAKER_01: So, like, you know, check out what I don't even remember the company, but like he's like he's a he's a savage engineer working.
[40:59] SPEAKER_02: What's that Disney movie?
[41:01] SPEAKER_02: I'm not even kidding.
[41:02] SPEAKER_01: Treasure Planet, Treasure Planet, that's what it is.
[41:05] SPEAKER_01: We'll post on we'll post somewhere, but it's it's actually crazy.
[41:08] SPEAKER_01: We talked about it last night at dinner.
[41:10] SPEAKER_01: It's like, yeah, you're not training like most Pro Trothletes.
[41:12] SPEAKER_01: You're literally trying to build a like a vehicle that's never existed before.
[41:15] SPEAKER_01: It's crazy work.
[41:16] SPEAKER_01: Damn it.
[41:17] SPEAKER_02: All right.
[41:17] SPEAKER_02: Well, I'm going to take it uh just I don't know.
[41:22] SPEAKER_02: I don't want to fucking go after Justin, but I have to because I'm second on the running sheet here.
[41:26] SPEAKER_02: It's how I feel every day on the run, though.
[41:28] SPEAKER_02: Well, I figure I just gotta do it and I gotta set up I gotta set up Jackson nicely so his swim looks looks really good.
[41:35] SPEAKER_02: Um this wasn't even a hard swim, um but it was the most it was I would call it the bright spot of the week.
[41:43] SPEAKER_02: So Saturday I had a really big uh four hour uh was a four-hour, ten minute ride, and then basically like got off the bike, ate a little bit, and headed to the pool.
[41:56] SPEAKER_02: Um and it wasn't it was not a tough workout, it was basically like warm up, a couple like fifties descend to like get warm, and then six by four hundred, one swim, one pull, uh and then you know, a little bit more swimming after.
[42:11] SPEAKER_02: So nothing like nothing hard, but the four hundreds were I I just felt like so technically in control of everything.
[42:21] SPEAKER_02: Like it felt so easy to just like you know, focus on and like control all these little bits of technical things that I've been working on, namely my uh body position, sort of like my uh core engagement um and my breathing, so like my head position and my timing.
[42:39] SPEAKER_02: Um and I've just been focused on those things basically for the last like six weeks, ever since the very start of the swim camp in Texas.
[42:45] SPEAKER_02: And today was just like I was like, oh man, like it is just so easy to to like get all these things in line.
[42:53] SPEAKER_02: And the times lined up for it.
[42:54] SPEAKER_02: So the six four hundreds were on uh and this was yards, short course yards, they were on 530, and I was coming in at like four uh fifty four to four fifty-two, which I have never swam easy swimming like uh that quickly for for long reps.
[43:14] SPEAKER_02: I've been able to do that, you know, quote unquote easy for hundreds, maybe two hundreds, but once it gets long enough, everything just breaks down.
[43:21] SPEAKER_02: So this was a a really bright spot for me to like just my technique feels good, my effort feels easy, and like the times are lining up.
[43:31] SPEAKER_02: Um and swimming.
[43:33] SPEAKER_01: It's pretty good, dude.
[43:34] SPEAKER_02: Yeah, it's solid.
[43:35] SPEAKER_02: I mean it's not terri yeah, what is that?
[43:36] SPEAKER_02: 120, so it's one thirteen, so it's like one twenty one, one twenty two, maybe one twenty one.
[43:43] SPEAKER_02: Yeah.
[43:43] SPEAKER_02: In a short course meters pool.
[43:45] SPEAKER_02: Which again, for me, for like that is like legitimately like I I when I would do threshold four hundreds last year, if I was like four fifty to four fifty three or something like that, that was like Like hard swimming.
[44:01] SPEAKER_02: That was like best average set.
[44:02] SPEAKER_00: Would you say you're like easy or on like a three effort scale, you're probably medium at that effort?
[44:08] SPEAKER_02: Uh I guess if it was a three effort scale, yes, I was a two, but if it was a five, maybe also a two.
[44:16] SPEAKER_02: Like you know what I'm saying?
[44:17] SPEAKER_02: It was like low and medium.
[44:18] SPEAKER_02: Yeah.
[44:18] SPEAKER_02: L T one, like four out of ten.
[44:21] SPEAKER_02: Yeah, yeah, yeah.
[44:22] SPEAKER_02: Exactly.
[44:22] SPEAKER_02: I would call it like a like very like I could have done it for much, much longer rep.
[44:26] SPEAKER_02: Like I could have I could have done that for for like K's.
[44:29] SPEAKER_02: It would have been decently hard if I did it for like for uh you know eight hundred reps or or K reps.
[44:35] SPEAKER_02: Um but yeah, I was just happy with like just the fact that I I can feel that I'm really improving uh technically.
[44:46] SPEAKER_01: Let's double click into your swimming because you know we we we did three weeks where we interviewed our coaches where we didn't talk about our swim sessions, and during that time, you were in Texas, you're now home, at a swim camp.
[44:58] SPEAKER_01: So like maybe give us the like 30-second version like summary of that swim camp.
[45:05] SPEAKER_01: How much yardage did you do?
[45:06] SPEAKER_01: How many swims per week, and was it worth it?
[45:09] SPEAKER_02: Uh yeah, absolutely worth it.
[45:11] SPEAKER_02: Nine swims a week.
[45:12] SPEAKER_02: It ranged from literally from 18k.
[45:16] SPEAKER_02: I it's all in meters.
[45:17] SPEAKER_02: Um, even when I was swimming in yards, my training peaks just logs in meters.
[45:21] SPEAKER_02: So it was ranging from 18 to 30k.
[45:23] SPEAKER_02: So 18 when it was like all that sprinting and stretch cord work, and 30 when it was a more aerobically focused week.
[45:29] SPEAKER_02: And I if I had to give you a 10-second elevator pitch, I would say it's like swimming is an act of mindfulness and meditation.
[45:38] SPEAKER_02: And that if you want to get better at swimming, you need to improve your technique.
[45:42] SPEAKER_02: If you want to improve your technique, you need to improve your focus and get the maximum amount out of every swim session by focusing on your technique.
[45:50] SPEAKER_02: And and like I'm so, so bought into that right now.
[45:55] SPEAKER_02: Like, I feel like maybe it's easier if you grew up swimming, but as an adult, it's I don't know, it seems to make sense to me.
[46:01] SPEAKER_02: But I would say beyond that, we are also back on a high volume approach.
[46:07] SPEAKER_02: And the best swimming that I've done, especially coming off Australia, which is now over two years ago, was it was just a high volume.
[46:14] SPEAKER_02: It was like eight weeks, I averaged like 42k a week, and that's still by quite a margin.
[46:21] SPEAKER_01: What?
[46:21] SPEAKER_02: Did we never talk about it?
[46:22] SPEAKER_01: 42?
[46:24] SPEAKER_02: Yeah, 42 for eight weeks.
[46:25] SPEAKER_02: That was average.
[46:28] SPEAKER_02: That's yeah, and it was all long course.
[46:29] SPEAKER_02: But and then I came off of that and uh eventually I injured my rib at the same time Lionel did, like literally at the same time.
[46:37] SPEAKER_02: But that's still the best swimming I've ever done.
[46:39] SPEAKER_02: So now we're we're you know, and we'll go back into the training deep dive um at the end of this, but we're kind of back on a high volume swimming approach.
[46:49] SPEAKER_02: Um, and like, you know, because that has seemed to lead to the best improvements in the past, whereas I just haven't been consistent with my own swimming in the past on anything.
[46:59] SPEAKER_02: Uh so that that's kind of where it is.
[47:01] SPEAKER_02: But I do I feel and I'm in the I'm in a multi-year mindset now.
[47:06] SPEAKER_02: Like, do not you guys, anyone listening, do not expect me to air quotes fix my swim this year.
[47:12] SPEAKER_02: It's not gonna happen.
[47:13] SPEAKER_02: If I can if I can make up 30 seconds, 45 seconds on the on where I was last year, that's a win.
[47:19] SPEAKER_01: Frankly, I think you can with the set you just described, six four hundreds, if you don't shit the bed mentally and you have a good takeout.
[47:26] SPEAKER_01: Because doing six four hundreds, holding 450, three short course yards at a four out of ten effort on a 530 interval shows me that you have the ability to sit in a second group and not blow your load in a 70.3 for sure.
[47:41] SPEAKER_01: Like 100% you can hold feet and swim three minutes back of the front group, not five minutes, right?
[47:47] SPEAKER_01: We're talking about swimming three minutes back, first five minutes.
[47:49] SPEAKER_01: We're not talking about making front pack, we're not talking about swimming, you know, sub-double O to the first buoy.
[47:53] SPEAKER_01: Like you've just got to like get in the group and sit there, and you have the fitness to do it, you just have to execute.
[48:00] SPEAKER_00: Yeah, you're on par now, I would say, with what it is to get out in the like Sam Lionel group every time.
[48:08] SPEAKER_00: This set tells me you can get out in that group for sure, maybe ahead, but like I you talking about the paces you're doing at the efforts, like I'm much closer to your speed right now than I am to Justin's.
[48:19] SPEAKER_00: Um, that's for sure.
[48:20] SPEAKER_00: Justin's on that on that next level right now, for sure.
[48:23] SPEAKER_01: I hope so.
[48:23] SPEAKER_01: But I'm similarly, like, I haven't shown it in a race, and we'll see at Oceanside.
[48:28] SPEAKER_02: But you have, like, you haven't let out the swims when Greg is there, but it's like you haven't missed a front pat.
[48:34] SPEAKER_02: Like you you are now known as like this guy's gonna be out very close to the lead.
[48:39] SPEAKER_02: And you've now stepped it up another level.
[48:42] SPEAKER_02: So yeah, I mean it's it's gonna be a savage gear for you for swimming.
[48:46] SPEAKER_00: I can see I hope so.
[48:47] SPEAKER_01: I would I would love that.
[48:48] SPEAKER_01: Like it's it's fun to sharpen the blade on the on your strengths, as you guys know, with the bike and the run.
[48:53] SPEAKER_01: So I've never done it on the swim.
[48:54] SPEAKER_01: We'll see.
[48:55] SPEAKER_01: It's like Ari's trying to run 106.
[48:57] SPEAKER_01: Like, that's kind of my like mindset on the swim now.
[48:59] SPEAKER_01: Like, I want to be a Dubrick Harper like canoe threat to the swim.
[49:03] SPEAKER_01: Maybe with my bike too, like swimming off the front solo in an environment and ride by myself the whole day and win, like Lucy Charles style.
[49:12] SPEAKER_01: Like, I'm inspired by that type of racing approach with her and Laylo and stuff.
[49:16] SPEAKER_02: And with 20 meters, it's your time.
[49:18] SPEAKER_02: Exactly.
[49:18] SPEAKER_02: It's your time to try to hold me and Jackson off.
[49:20] SPEAKER_02: We're gonna be no refs back where we are.
[49:22] SPEAKER_00: So unfortunately, I I never get a draft anyways, so uh not never, but seldom.
[49:32] SPEAKER_02: Well, but Sam Long did uh 100% of the work on the front of the pinta.
[49:36] SPEAKER_02: So anyway, Jackson, make it make yourself look good now.
[49:39] SPEAKER_00: Okay, well, I mean it wasn't so on to kind of what Justin was saying, getting into the group sessions.
[49:45] SPEAKER_00: This was a group session.
[49:47] SPEAKER_00: I draw I drove an hour roughly an hour to get to the Sunday morning group session that my coach runs um in Hamilton.
[49:55] SPEAKER_00: It's in an old YMCA pool, like a 25-meter, no gutters, like you know, cement whatever walls, tiny lane routes, low lights, tons of tons of people in the pool, like you know, four per lane or more kind of thing.
[50:11] SPEAKER_00: And uh we just crank out a 5k plus swim.
[50:14] SPEAKER_00: So we do a bunch of drills, activation, like he's the drills are really engaging.
[50:18] SPEAKER_00: Uh, I won't get into exactly what they all are, but Dave's on deck, he's watching us do the drills, and it's not just like oh slow drill, it's like okay, focus on driving, you know, driving the hand forward and kind of doing like for the underwater recovery and focus on this for that.
[50:33] SPEAKER_00: Like it's it's all very engaging.
[50:35] SPEAKER_00: Um, and then we did some hard kick and a bit of activation, and then the main set was 3k as two rounds.
[50:43] SPEAKER_00: So it started with actually 100 like drill free, um kind of as a reset, really, and then it's 4x50 best average on 45, 30 seconds rest, four by a hundred VO2 on 130.
[50:57] SPEAKER_00: On means leaving on, and then 30 seconds rest, then six times a hundred threshold on 120, leaving on 120.
[51:05] SPEAKER_00: Uh, and then that takes you to 1500, and then it resets, and you do it again.
[51:10] SPEAKER_00: So the drill freeze, they were on two minutes, so recovery basically.
[51:16] SPEAKER_00: Um, so the four by 50s.
[51:18] SPEAKER_00: Honestly, I had a hard time getting my speed up on this.
[51:21] SPEAKER_00: This is one thing that I really want to get better at as I go to these group swims.
[51:26] SPEAKER_00: The pool's choppy, like, I just find it hard to find that like high rhythm on like the sprinting.
[51:32] SPEAKER_00: And these other like guys, like I'm probably the fourth or fifth, fifth fastest swimmer in this group.
[51:38] SPEAKER_00: Like, there's a bunch of U-23s that are just faster than me.
[51:41] SPEAKER_00: Um, so I was swimming probably like 30, mostly 34s, but my first rep was like 32 for the 50s.
[51:48] SPEAKER_00: The hundreds, I was like 111s and 11s, which I was a little disappointed with the hundreds, like I need to get my speed up on the hundreds a little bit better, and I just felt like I was yeah, just couldn't quite get that speed going.
[52:03] SPEAKER_00: But then the hundreds threshold on 120, I was like 114, so I was not really much slower than my VO2s considering it was only on a 120, like I barely got any rest.
[52:13] SPEAKER_02: Were you um how how many guys were in the lane?
[52:16] SPEAKER_02: And were you guys going five back or were you leading the lane?
[52:19] SPEAKER_00: Uh so there were in my lane, there were only three at times there were four.
[52:25] SPEAKER_00: Um I was going second or third, depending on the set, because the coach like shifted people around to get like matchups and stuff, and we were going ten apart.
[52:35] SPEAKER_00: So it was a bit the times are a bit different though, because like on the 100s, like the harder ones, some of them I was 10 apart, and the guy ahead of me was going like fast, like 107s, so I was really not really getting a draft.
[52:46] SPEAKER_00: But then on like the last round of 100's threshold, I was third in the lane, and the guy ahead of me started like struggling and swimming like 118, so I was like catching him and kind of getting a draft.
[52:55] SPEAKER_00: So, like, you know, it's kind of a w like hard to say anything about the times much, but I would say probably a little more help than hurt on the thresholds, and then the other ones like with all the waves and all whatnot, it's maybe a wash between like the slow pool and whatever.
[53:11] SPEAKER_00: Yeah, but I mean it's the first like this week was the first week I started to see swim times that are like okay, we're getting we're getting somewhere.
[53:19] SPEAKER_00: And as I've said before on this podcast, the swim for me is the last one to come around.
[53:23] SPEAKER_00: Like we heard a couple weeks ago my run started coming around, then my bike started coming around, and now as a swim is like just starting to.
[53:29] SPEAKER_00: So I'm really excited about the next four weeks because you know we're we're getting some momentum.
[53:34] SPEAKER_02: Yeah, well, before we before we get into our training totals and uh all that, I just want to say this is I mean, it's week eight, and it's it's shaping up.
[53:45] SPEAKER_02: It's really shaping up.
[53:46] SPEAKER_02: Like last year when me, Justin, and Greg did the series, Justin was like was injured by this point.
[53:52] SPEAKER_02: I feel like there was uh like do I even race Oceanside kind of week around this time.
[53:59] SPEAKER_02: Yep.
[53:59] SPEAKER_02: And uh Yeah, and then I mean Greg raced like a great half marathon and then was fucked afterwards, but it's like so now it's it's this is shaping up to be a battle, and I feel like 20-meter draft helps all three of us relative to a lot of other guys in the field.
[54:17] SPEAKER_00: I mean, it's just it's gonna be it's gonna be an interesting narrative we have going on because we have Ari who's been strong all along.
[54:24] SPEAKER_00: Both you guys have been training really well all along, but like, and I've been like kind of shit, and now I'm like coming back.
[54:31] SPEAKER_00: It's like can he recover enough of his speed to like still be you know be able to hold the guys off?
[54:37] SPEAKER_01: And yeah, like hold the obviously you're like the favorite based on historical racing, and you're the course record holder.
[54:43] SPEAKER_02: Well, it's like yeah, you haven't not podiumed since you first there.
[54:46] SPEAKER_00: Yeah, that's insane.
[54:48] SPEAKER_00: You guys are so much uh like hard to predict because like you're improving so fast, um, both of you still, and it's it's hard to know.
[54:55] SPEAKER_00: Does that result in the first race of the year, right?
[54:58] SPEAKER_00: Like, even if sometimes the training's great, it's like who knows?
[55:00] SPEAKER_00: Yeah, so it's gonna be interesting, but we're we're I'm gonna get I'm gonna do everything I can, everything I can to hold you fuckers off.
[55:06] SPEAKER_00: And it's been no excuses, tour, baby.
[55:09] SPEAKER_00: And you guys are seeing these last six weeks of this block are you know, they're gonna be putting me in a good spot.
[55:14] SPEAKER_01: So what's also interesting is uh statistic, I mean anything could happen, but the most likely outcome is we're all separated by at least 30 seconds to a minute out of the water.
[55:27] SPEAKER_01: Like we're probably one-on-one on one for a while in different places on the bike, and then it's like, how will it come together on the bike, if at all?
[55:36] SPEAKER_01: And then also, how will it come together on the run, if at all?
[55:39] SPEAKER_01: Like it's it's just like highly unlikely we're like all racing side by side for more than like 30 seconds.
[55:44] SPEAKER_02: Yeah, yeah.
[55:45] SPEAKER_02: Well, we also we don't have a bet, and I guess one thing to note is that last year the series was on the Patreon, which I obviously has a much smaller audience, and now it's on the main channel.
[55:54] SPEAKER_02: So it's like, and the support on course last year, I was like blown away with how many people were like yelling at me like where Justin is and like save the mustache and shit like that.
[56:05] SPEAKER_02: And and now it's just on the Patreon, and now it's the main channel, so like I don't know.
[56:09] SPEAKER_02: Are you you guys you you guys as in the listeners better better show out with the on-course support?
[56:14] SPEAKER_02: Oh, that is so sick.
[56:16] SPEAKER_02: Yeah, and we do need a bet.
[56:17] SPEAKER_00: We do need a bet.
[56:18] SPEAKER_02: Yeah, we'll come up with that soon.
[56:19] SPEAKER_00: We've kind of gotten cold on that chat, but yeah.
[56:22] SPEAKER_00: So let's go to the training portals.
[56:23] SPEAKER_00: Um me first, I had 27 hours, 50 minutes.
[56:28] SPEAKER_00: No excuses tour.
[56:29] SPEAKER_00: No excuses tour.
[56:30] SPEAKER_00: That's another jump up from the week before.
[56:32] SPEAKER_00: Uh, I'm gonna say seven out of ten difficulty.
[56:36] SPEAKER_00: Almost went with the nine out of ten execution, but I decided on eight because my Monday bike workout I had to kind of uh ax it and and get it done on the Tuesday, which is basically the only workout of the week that I have the ability to potentially push it to the next day and still do it, just with the way the schedule works out, which we'll get into in a bit.
[56:54] SPEAKER_00: But yeah, happy with the week.
[56:56] SPEAKER_00: Another one on the No Excuses tour.
[56:58] SPEAKER_02: Uh I'm gonna actually change my I'm gonna change my execution to nine out of ten, just because I don't know.
[57:04] SPEAKER_02: I don't want I don't want to be too too hard on myself, gotta be, you know.
[57:08] SPEAKER_02: Um I did 30 hours and 45 minutes.
[57:12] SPEAKER_02: I was difficult.
[57:14] SPEAKER_02: First 30 piece?
[57:15] SPEAKER_02: No, no, I did I did a 31.
[57:17] SPEAKER_02: This is my second of the year.
[57:18] SPEAKER_02: Wow and yeah, it was a seven out of ten difficulty.
[57:23] SPEAKER_02: So the the hard days were hard for sure, but the rest of the week was really structured around going into those days feeling pretty good and not building up too much fatigue on the easier days.
[57:35] SPEAKER_02: And I would say uh yeah, I executed it nine out of ten.
[57:37] SPEAKER_02: I didn't I didn't have a I didn't really have like a bad session.
[57:43] SPEAKER_02: Um like even the session that five by three K that like I thought was like meh is i is still a great session.
[57:53] SPEAKER_02: So yeah, I think like I don't know what a I guess a ten out of ten is like you just is it even possible to nail every single session of a week?
[58:04] SPEAKER_02: Like just like I don't know if that's even possible.
[58:07] SPEAKER_02: That would be like an 11 out of 10.
[58:09] SPEAKER_02: Like I I feel like I was uh just a little bit of execution away from perfectly executing the week.
[58:18] SPEAKER_02: So yeah, I gotta give it a nine out of ten.
[58:20] SPEAKER_02: Or like if I it maybe an eight point five if we did if we did 0.5s, but I'm gonna nudge it up to a nine.
[58:25] SPEAKER_01: I think I mean I think a perfect ten is is quite literally you look back at your training peaks and you're like there is not one micro adjustment I would have made to the week to have done it better, which might never happen.
[58:40] SPEAKER_01: And if you can find one thing, if you can find one rep, if you can find one, you know, 400 where you're like, you know, I fucking let my mind wander off and lost lost touch with the form on that one 400 of swimming, then it's a nine.
[58:52] SPEAKER_01: You know, that's how I think about it.
[58:54] SPEAKER_01: But ten is like I was so locked in for every single session all week.
[58:57] SPEAKER_02: Yeah, I don't know.
[58:58] SPEAKER_02: I I can only really like it could have been better.
[59:01] SPEAKER_02: It's definitely not a 10.
[59:03] SPEAKER_02: Uh but it was really good.
[59:05] SPEAKER_02: So I yeah, I think this is and that's the highest rated, like this is the highest rated execution week I would give myself of the year.
[59:12] SPEAKER_02: Like it was it was just great across the board.
[59:14] SPEAKER_02: I swam 31k, I rode almost 16 hours, I ran uh 106 Ks, like all the sessions were were good.
[59:24] SPEAKER_02: Like, yeah.
[59:25] SPEAKER_02: Um volume.
[59:27] SPEAKER_02: It's above 30, it's high volume.
[59:28] SPEAKER_02: Yeah, no, it was and it was well executed.
[59:30] SPEAKER_02: I wasn't struggling through it.
[59:32] SPEAKER_00: And I know strength doesn't count, but you did do you do any strength, like a little bit of strength?
[59:36] SPEAKER_00: Uh no, I did some meditation though.
[59:38] SPEAKER_00: How much does that count?
[59:39] SPEAKER_02: No strength.
[59:40] SPEAKER_02: Did I get to 40 hours?
[59:41] SPEAKER_00: I'm just saying I did do an hour and 10 minutes of strength, so it's closer than it looked, but that's not on there.
[59:44] SPEAKER_00: Anyways, Justin, your turn.
[59:46] SPEAKER_01: And I sat in the sauna twice, and that's not on there either.
[59:51] SPEAKER_01: Uh so I trained 20 hours and 40 minutes this week.
[59:55] SPEAKER_01: Uh I took one full off day, so it was an adaptation week, I would say, and I gave it a five out of ten, like I said, it was pretty easy bike run week.
[1:00:05] SPEAKER_01: Um and the swims were tough, and I executed it at an eight out of ten.
[1:00:11] SPEAKER_01: I think sometimes with these like easier D-Load weeks, the hardest challenge is not to want to push it for me and add shit and you know, make my green in training peaks yellow because it has a little up arrow because it said to ride 90 minutes, and I rode, you know, two hours and twenty minutes instead and thought about not actually putting it in training peaks.
[1:00:31] SPEAKER_01: But it was good, uh, pretty uneventful, and this week's gonna be bigger.
[1:00:35] SPEAKER_01: And I think we're gonna kind of like roll into a pretty big block all the way until the taper for the race, if things go to plan.
[1:00:43] SPEAKER_00: That's a good adaptation week.
[1:00:45] SPEAKER_00: I know it's a sickness week for Christian, but for someone who works full-time, 20 hours, that's a you're still getting good.
[1:00:51] SPEAKER_01: Yeah, like I still did my five-hour long ride, I just made it easy.
[1:00:54] SPEAKER_01: I still did my long 13-mile run, I just made it easy.
[1:00:58] SPEAKER_01: I kind of just like skipped my like hard threshold-y run session, which we haven't been doing anyway, and I skipped a weekday bike workout.
[1:01:05] SPEAKER_01: And other than that, it was pretty normal.
[1:01:08] SPEAKER_01: I saw the notebook musical in San Francisco on Thursday night.
[1:01:11] SPEAKER_01: I also turned 32, so I did have a birthday this week.
[1:01:14] SPEAKER_01: Feel like an old man, and uh had some pretty big like just life stuff going on this week that we'll talk about next week on the podcast.
[1:01:23] SPEAKER_01: Stay tuned.
[1:01:24] SPEAKER_01: You bought a timeshare.
[1:01:25] SPEAKER_01: Yeah, exactly.
[1:01:27] SPEAKER_01: Jackson, why don't you tell us about this session?
[1:01:29] SPEAKER_01: This was your idea.
[1:01:30] SPEAKER_01: I'll let you uh steal the show here.
[1:01:32] SPEAKER_00: Okay, so I thought I still don't know what a training week looks like for Justin and what a training week looks like for Ari in terms of when's your hard days, when's your easy days, you know, how many times you run, how many times you bike.
[1:01:44] SPEAKER_00: So we're gonna go through and each talk about our training week in terms of what each day looks like, not going through the specifics of each workout, just a very quick summary of if it was a hard session or easy and how long it is, basically.
[1:01:58] SPEAKER_00: And then we'll get an we'll give you guys an idea of what our weeks look like, and we're gonna kind of poke each other on little things where we think, oh, have you thought of changing this or that?
[1:02:07] SPEAKER_00: And we'll have some discussion on how our weeks look similar and different from each other.
[1:02:12] SPEAKER_00: So I guess I'm gonna kick it off.
[1:02:13] SPEAKER_00: I'm actually gonna start with Sunday for mine because I have a easier day Saturday, so I think of the week as starting on Sundays.
[1:02:20] SPEAKER_00: Does the week start in Sunday in Canada?
[1:02:22] SPEAKER_00: No, it starts Monday, but like some calendars start on Sundays.
[1:02:26] SPEAKER_00: Have you noticed that?
[1:02:27] SPEAKER_00: Like kind of weird.
[1:02:28] SPEAKER_00: I think so.
[1:02:30] SPEAKER_00: So it's kind of, you know, I'm just starting it because it makes more sense for my training.
[1:02:34] SPEAKER_00: But Sundays, actually, maybe my favorite training day of the week.
[1:02:37] SPEAKER_00: It's a hard swim workout and a hard run workout.
[1:02:40] SPEAKER_00: No bike.
[1:02:42] SPEAKER_00: Mondays, hard bike workout, usually three plus hours.
[1:02:47] SPEAKER_00: Um, an easy run, usually roughly 45 minutes to an hour, and a recovery swim.
[1:02:56] SPEAKER_00: Then Tuesdays are a hard swim workout, usually around an hour and a half, a long run, anywhere depending on the time of year, between an hour 15 to 2 hours 15.
[1:03:10] SPEAKER_00: And usually an easy bike, sometimes a little bit of something in there that's not just easy, uh, anywhere between hour 15 to 2 hours 15.
[1:03:22] SPEAKER_00: Wednesday, easy recovery day, just an easy swim, an hour, sometimes less.
[1:03:27] SPEAKER_00: This is the swim and gym.
[1:03:28] SPEAKER_00: No, just the swim.
[1:03:29] SPEAKER_00: Just a swim.
[1:03:30] SPEAKER_00: And optional bike, optional, easy spin.
[1:03:34] SPEAKER_00: So a maximum of two hours, two hours fifteen of just easy training.
[1:03:40] SPEAKER_00: No gym.
[1:03:40] SPEAKER_00: Oh, I left out on the Tuesday.
[1:03:42] SPEAKER_00: I also do my strength session on Tuesday after all the training.
[1:03:45] SPEAKER_00: Before the recovery.
[1:03:46] SPEAKER_00: Okay, so Tuesdays are huge.
[1:03:48] SPEAKER_00: Tuesdays are big days.
[1:03:50] SPEAKER_00: Um the Wednesday recovery day.
[1:03:54] SPEAKER_00: Thursday, I have another hard swim workout in the morning.
[1:04:00] SPEAKER_00: A hard run workout, usually about an hour and a half, and an easy bike, um, anywhere from an hour to 2.15 on the bike.
[1:04:12] SPEAKER_00: Friday, a long swim, not hard, but not easy.
[1:04:17] SPEAKER_00: Um, usually some steady efforts kind of thing.
[1:04:21] SPEAKER_00: Hard bike workout, three plus hours.
[1:04:24] SPEAKER_00: Uh run, 50 minutes to an hour, and a strength session, similar to the Tuesday.
[1:04:31] SPEAKER_00: Then Saturday is the easiest recovery day of the week.
[1:04:34] SPEAKER_00: Just a bike, no swim, nothing else, just an easy spin, roughly an hour and a half.
[1:04:39] SPEAKER_00: Sometimes I'll go an hour, sometimes I'll go up to two hours.
[1:04:42] SPEAKER_00: Sometimes I'll if I'm gonna train not at all a day, it'll be the Saturday, but that's only maybe once every four to six weeks.
[1:04:48] SPEAKER_00: I'll just take the day off.
[1:04:50] SPEAKER_00: And that's my training week.
[1:04:51] SPEAKER_02: Okay, so to sum it up, wait, it's Sunday, Tuesday, Thursday hard swims, and a long swim Friday, and then Monday uh where's the hard run?
[1:05:03] SPEAKER_02: Monday, Friday hard rides.
[1:05:05] SPEAKER_02: Yeah.
[1:05:05] SPEAKER_02: And then uh Sunday, Thursday hard run.
[1:05:09] SPEAKER_02: Okay.
[1:05:10] SPEAKER_02: Yeah, I mean it's it's like I don't know.
[1:05:13] SPEAKER_02: I guess I don't know how else.
[1:05:15] SPEAKER_02: Like that seems like a very logical way to space everything out.
[1:05:21] SPEAKER_02: Um the recovery days are really like uh I guess well well placed.
[1:05:28] SPEAKER_02: Like I don't I I mean I don't know what what I would change uh based on that kind of starting on Sunday.
[1:05:35] SPEAKER_02: Um like and it seems like you're training great.
[1:05:39] SPEAKER_02: Has this been typical?
[1:05:40] SPEAKER_02: You're has this been more recent, this schedule, or have you been following this schedule like for years?
[1:05:46] SPEAKER_00: It's been similar to this for years.
[1:05:49] SPEAKER_00: Just last year is when when I was trying to come back from the run, we decided to switch the hard run days and hard bike days.
[1:05:58] SPEAKER_00: So it's always been The three days hard, one easy, two days hard, one easy.
[1:06:02] SPEAKER_00: But it used to be the bike workout was before the run workout.
[1:06:06] SPEAKER_00: Um, so it it looked a slightly different at that time, but I've liked this better.
[1:06:12] SPEAKER_00: Um, I haven't really put it to good work without injuries in a year long enough to know, but it seems to be working really well right now.
[1:06:21] SPEAKER_00: Um, so when it was the former schedule, I would do the hard bikes on Mondays, Thursdays, and the hard runs on Tuesdays, Fridays, and then the Sunday was the long run rather than the workout.
[1:06:33] SPEAKER_00: Um, so that was kind of the difference then.
[1:06:35] SPEAKER_03: Uh okay.
[1:06:36] SPEAKER_02: So you're always you're pretty fresh for the runs, relatively speaking.
[1:06:41] SPEAKER_02: Like you haven't done a hard bike the day before, and that's the main shift.
[1:06:44] SPEAKER_00: Right.
[1:06:45] SPEAKER_00: And that's now that's kind of, I guess, one question in my mind is is being fresher for the runs worse because then I'm not doing the runs on as tired of legs, and maybe I can't it maybe in theory it's harder to translate it to a race.
[1:07:01] SPEAKER_00: And then the other question I have, well, let's go with that.
[1:07:04] SPEAKER_00: That being my question.
[1:07:05] SPEAKER_00: Like, do you guys think that maybe it would be better to go back to the bikes first than the runs?
[1:07:11] SPEAKER_01: I think maybe for full Iron Man, but I'm struggling, I I'm debating this as well in my own programming, and I think like it's it's there's a benefit to running under fatigue, but potentially more risk, and off of a do you know, in a year where you had two injuries, one as a stress, a bone stress injury, like I would be running on fresh legs, and that's what I have been doing with my personal approach.
[1:07:34] SPEAKER_01: Like, I don't think the benefit of running on smashed legs and running slower with more injury risk is there.
[1:07:42] SPEAKER_01: Maybe unless you're more confident in going into a full distance Iron Man block where running under really fatigued legs has benefit, but like I think it sounds like you've had success when you increase your top end speed on the VO2 stuff with running off the bike in 70.3.
[1:07:58] SPEAKER_01: And I think that just becomes more compromised if you're running on tired legs all the time off of hard bike sessions.
[1:08:03] SPEAKER_02: Yeah, I I'm kind of in agreement.
[1:08:05] SPEAKER_02: I do think that it is splitting hairs to a certain extent.
[1:08:09] SPEAKER_02: I think that whichever one you do, as long as you are kind of managing your load well, you'll adapt.
[1:08:16] SPEAKER_02: But maybe this way it's like your runs are slightly higher quality, and if you want to prioritize that, then like that's fine.
[1:08:24] SPEAKER_02: But I I'm kind of of the opinion that if this is your normal schedule, you just you do it, you train as well as you can, and then once you go into the races, you have your big specific bricks, and that's where you get your your real um like resilience to running on super tired legs, is when you do your you know, however many race-specific bricks you end up doing, like those are gonna be the biggest bang for your buck, the most effective, and like switching your bike or your run around on your normal weeks, I I think is probably uh over the long term when we're talking over the course of a year, is yeah, maybe splitting hairs a a little bit.
[1:09:04] SPEAKER_02: Yeah.
[1:09:04] SPEAKER_02: Um, but yeah, if it makes it higher quality, then like you may you may as well if it makes it two percent better.
[1:09:10] SPEAKER_00: Yeah, two percent better, or you can do that one more rep at the same effort or exactly whatever.
[1:09:14] SPEAKER_00: Now, I did have one other quick question about it, and then we'll move on to whoever's next.
[1:09:19] SPEAKER_00: So if I'm going I I'm going to be asking my coach about this and seeing about doing this, if I'm going to add any more quality on the bike, it seems like Tuesday I could potentially after the hard swim in the long run, if I'm doing the bike and I'm like, oh, you know, I feel like I could do some intervals or push it a little bit more.
[1:09:40] SPEAKER_00: Do you think there's merit to trying to add like a third, we'll call it like a half bike workout on the day before the recovery day?
[1:09:47] SPEAKER_00: Or do you think just save it and then just go that much harder the next time you got a hard workout?
[1:09:52] SPEAKER_02: God, I feel like there's no way to add in another bike without accepting, like it's either you do it on the Tuesday and then you've got back-to-back hard bike days, which obviously builds that strength, or you could do it on the Wednesday, so you have hard bike Monday, Wednesday, Friday, but then you're just a little bit more tired going into that Thursday.
[1:10:11] SPEAKER_02: So it's like again, it's a question of do you want to optimize the quality of the bike, or you do you want to optimize the quality of the run?
[1:10:18] SPEAKER_02: You do it on Tuesday, it might not be as good because you had the hard bike the day before.
[1:10:22] SPEAKER_02: If you do it on Wednesday, you're potentially compromising your hard swim and hard run on the Thursday.
[1:10:29] SPEAKER_02: So, I mean, that's that's just a question of I wouldn't do it on a Wednesday ever.
[1:10:33] SPEAKER_00: I need that to be an easy one.
[1:10:34] SPEAKER_01: That has to be the recovery day.
[1:10:36] SPEAKER_01: But I feel like you I wouldn't.
[1:10:40] SPEAKER_01: My answer is I wouldn't add a third bike day.
[1:10:42] SPEAKER_01: I I find it crazy you don't really do a true long ride.
[1:10:45] SPEAKER_01: Like, what was your longest ride last week?
[1:10:47] SPEAKER_01: Was it three hours and 15 minutes?
[1:10:49] SPEAKER_01: Uh 320.
[1:10:50] SPEAKER_01: 320, yeah.
[1:10:51] SPEAKER_01: I mean, that's just like I don't know.
[1:10:53] SPEAKER_01: I I come from the age grouper world where like you just always ride long on the weekend because you can't ride three hours during the week.
[1:10:59] SPEAKER_01: So you're making up for it for the volume um with the long Saturday.
[1:11:03] SPEAKER_01: But I would say make your Monday bike longer and harder.
[1:11:09] SPEAKER_01: Just like if the workout is what was it this week for you?
[1:11:13] SPEAKER_01: You know, three rounds, make it four rounds.
[1:11:16] SPEAKER_01: Um or like add 60 minutes at 270 at the end of one of these rides if you need more load.
[1:11:22] SPEAKER_01: I don't know.
[1:11:23] SPEAKER_01: That's that's my perspective.
[1:11:25] SPEAKER_02: I almost in the opposite, depending on the time of year, is that earlier on doing that back-to-back bike day, I think would be very effective.
[1:11:33] SPEAKER_02: And then as you get closer to the races, it makes more sense to do as Justin's saying and add on another round, make the big bike even bigger, and then keep the recovery around those, you know, those two rides a little bit bigger, just so you can, you know, like really get a high TSS, maybe super specific uh racing sort of ride.
[1:11:55] SPEAKER_02: Because you it that's hard to do three times a week at a really high level to balance.
[1:12:00] SPEAKER_02: But earlier on in the season in the threshold farming phase, yeah, yeah, yeah.
[1:12:03] SPEAKER_02: Back to back.
[1:12:04] SPEAKER_02: Back to back the fuck out of that shit.
[1:12:06] SPEAKER_00: I like those suggestions.
[1:12:07] SPEAKER_00: I like them both.
[1:12:07] SPEAKER_00: And if I do a big, big bike, it will be the Mondays, because that's where I can bike first, and I could and I will be getting over four hours, and especially when I get into the Iron Man specific.
[1:12:17] SPEAKER_00: Some some some rides are gonna be up in the five-hour range.
[1:12:20] SPEAKER_00: But all right, I like it.
[1:12:21] SPEAKER_01: It's a lot of swim, bike, and run days, which is obviously like maybe me just sort of like job guy imagining yeah, being jealous that I that I can't do that.
[1:12:30] SPEAKER_01: I'm like, what the fuck?
[1:12:31] SPEAKER_01: You do all three sports four days a week?
[1:12:33] SPEAKER_02: Like that's what it's called.
[1:12:34] SPEAKER_02: It's called being a professional triathlete.
[1:12:36] SPEAKER_01: Dude, when I do all three sports in one day, I like feel the need to like post about it on Strava.
[1:12:41] SPEAKER_01: I'm like swim bike run kind of day.
[1:12:47] SPEAKER_01: Oh man.
[1:12:48] SPEAKER_02: Dude, on my on a side note before you go, Justin, that that you're bringing that up.
[1:12:52] SPEAKER_02: So you guys know this Truitt Haynes guy who's like a 230 marathoner.
[1:12:57] SPEAKER_02: Yeah, 230 marathoner trying to run 214, which is you know, good on him.
[1:13:03] SPEAKER_01: But dude, but yeah, like I'm you know, I'm a three-hour 45 minute 70.3 guy trying to go 325 also.
[1:13:09] SPEAKER_02: So I I watched a couple I watched a couple of his of uh or some of the videos.
[1:13:13] SPEAKER_02: They're really long, but he always goes to the track and he's like, It's just me.
[1:13:18] SPEAKER_02: There's nobody out here still getting in that work, and I'm like, dude, you don't even want to see what all what like I'm doing and all these fucking professional triathletes are doing.
[1:13:28] SPEAKER_02: There is nobody watching, and these guys are grinding 10 times harder and 10 times longer than you are.
[1:13:33] SPEAKER_02: It's not a flex to go do a track workout when nobody's watching.
[1:13:37] SPEAKER_02: That that is the norm.
[1:13:39] SPEAKER_02: That's just the norm.
[1:13:40] SPEAKER_02: Don't make a YouTube video about it.
[1:13:42] SPEAKER_02: Like, could you imagine having an audience for every track workout you did?
[1:13:47] SPEAKER_01: Oh, that would be a life.
[1:13:49] SPEAKER_01: You know what's funny is I actually have had a little bit of that because I've been going to the local high school at like 3:30 p.m.
[1:13:55] SPEAKER_01: when it opens because you can't run on the track during school hours.
[1:13:58] SPEAKER_01: School hours, yeah.
[1:13:59] SPEAKER_01: Um, and so I've had the entire junior varsity, women's lacrosse, and soccer and pole vaulting teams all practicing while I'm doing the workout, and I'm the only one on the track, and they're just like all on the field.
[1:14:12] SPEAKER_01: Like, who is this fucking old dude?
[1:14:14] SPEAKER_02: And you're just worried about getting fucking pelted with a lacrosse ball or a soccer ball on the track the whole time.
[1:14:20] SPEAKER_01: The fear is actually it's mostly like kids on their phone just like walking across the track, and I'm just like, yeah, and I just like have to.
[1:14:28] SPEAKER_01: I basically, if I do a 400 heart, I probably run in six different lanes on average each rep because I'm weaving.
[1:14:36] SPEAKER_01: So it's like it's kind of scary.
[1:14:39] SPEAKER_01: Uh, but it's been fun.
[1:14:40] SPEAKER_01: I got an audience.
[1:14:42] SPEAKER_01: Because of all that swerving.
[1:14:43] SPEAKER_01: The audience helps, though, you know.
[1:14:44] SPEAKER_01: So anyway, yeah, my um typical training week.
[1:14:48] SPEAKER_01: This week's this year's been a little different, but I'm gonna I'll just talk about this year so far because it's uh it has I haven't had a weekday bike session this year, which is a big change.
[1:14:57] SPEAKER_01: So my week starts on Monday with a recovery day.
[1:15:00] SPEAKER_01: And that day, as we talked about with my coach, has progressively gotten harder over the years as I've upped the training.
[1:15:07] SPEAKER_01: It's historically been an easy recovery swim in the morning and like an easy optional PM spin.
[1:15:15] SPEAKER_01: Now it's like a morning swim, evening two-hour ride, and a short 20 or 30 minute shakeout jog off the bike.
[1:15:24] SPEAKER_01: We're kind of building some strength.
[1:15:26] SPEAKER_01: Tuesday is the tough Tuesday long course swim, usually 5 to 6K, and then uh the run session of the week in the afternoon.
[1:15:35] SPEAKER_01: Wednesday is an easy recovery day, so easy swim in the morning and an easy 90-minute spin after work.
[1:15:44] SPEAKER_01: Thursday is kind of like a medium do all the sports day, so like a one-hour swim, maybe a one-hour bike, and a one-hour easy run.
[1:15:56] SPEAKER_01: Friday's kind of more of the same.
[1:15:59] SPEAKER_01: So it's been like a harder swim, an easy optional spin to kind of get ready for the Saturday ride, and then the run is kind of the variable, like zero to sixty minute run, either no run, 30-minute easy run, or a 60-minute easy run if we're adding some volume on the legs after the Tuesday, Thursday runs.
[1:16:22] SPEAKER_01: And then Saturday is basically a big I would say four to six hour ride with some kind of optional brick, yeah.
[1:16:32] SPEAKER_01: Like the mega bike with the optional run off the bike, which historically we've just kind of like sprinkled in as we've gotten closer to races.
[1:16:40] SPEAKER_01: It's definitely not an every Saturday thing.
[1:16:42] SPEAKER_01: I don't actually even I think maybe I've done like two this year so far, but mostly just a five-hour ride.
[1:16:48] SPEAKER_01: And then Sunday is a long swim, long run.
[1:16:53] SPEAKER_01: Some Sundays this year we have done double bike days to add bike volume.
[1:16:59] SPEAKER_01: I think actually more Sundays than ever this year.
[1:17:02] SPEAKER_01: So it looks like I'm looking at my training peaks.
[1:17:04] SPEAKER_01: It looks like this year, like since January 1st.
[1:17:07] SPEAKER_01: Sorry, double bike weekend.
[1:17:09] SPEAKER_01: So instead of doing the swim long run on a Sunday, we've done like another three to four hour bike after the long five to six hour bike on Saturday.
[1:17:18] SPEAKER_01: And I think we've done that almost every other weekend.
[1:17:21] SPEAKER_01: So Sunday's kind of either a three hour, three to four hour ride or a swim long run.
[1:17:27] SPEAKER_01: Um and yeah, that's my whole week.
[1:17:29] SPEAKER_02: Wait, so if you do that, you don't you don't do long swim long run?
[1:17:34] SPEAKER_01: Yeah, exactly.
[1:17:35] SPEAKER_02: Okay, either doing the bike, yeah, yeah.
[1:17:37] SPEAKER_01: Yeah, yeah.
[1:17:38] SPEAKER_01: And like obviously the coast ride was a weird week, but uh, yeah, it's it's pretty much either a long swim, long run, or there's been a couple like one day I did a long swim, long ride.
[1:17:50] SPEAKER_01: So I did do an hour swim, four hour ride.
[1:17:52] SPEAKER_01: Um, but it's definitely not all three sports on Sunday after the Saturday hard ride.
[1:17:57] SPEAKER_01: And then Monday's the recovery day, we do it all over again.
[1:18:00] SPEAKER_02: I feel like I don't know where you would like you have probably completely optimized the try to train decently high volume around the workday.
[1:18:11] SPEAKER_02: Like you've got pretty long morning swims, and then you've got the two to it seems like three hour, two to three hour, you know, evening sessions.
[1:18:22] SPEAKER_02: It's like I you know, I don't even know what I would uh what you would switch around.
[1:18:28] SPEAKER_02: Like I don't think you can really add anything in.
[1:18:30] SPEAKER_02: Like you're trying to add in more running or get, I guess, more clever with your running, but yeah, you have the you're in the unfortunate position of you've got the day job, whereas Jackson and I can really mess around with a lot more things.
[1:18:43] SPEAKER_02: Um and you obviously make the most of the weekends.
[1:18:46] SPEAKER_02: What I would do if I were you is um yeah, you do the megabike four to six hour Saturday, not optional runoff, always runoff.
[1:18:54] SPEAKER_02: Um maybe not actually runoff.
[1:18:56] SPEAKER_02: I would like because you get up early.
[1:18:58] SPEAKER_02: So if you if you start at 6, 7 a.m., you finish your r your ride at 1 p.m.
[1:19:03] SPEAKER_02: if you rode six hours, and then eat, like take a full hour or 90 minutes, and then get like a decent a decent runoff instead of the just oh I'm fucked 30-minute bonk run.
[1:19:16] SPEAKER_01: Like that would make it high quality, and then I mean, like you get you gotta spend some time with your wife, I understand, but that's the challenge, is like telling telling my wife, like, oh, I'm not gonna be done by noon or one on a Saturday.
[1:19:31] SPEAKER_01: I need to eat, nap, and then go out and run again, and I'll be available for dinner at 6 or like 4 or 5 on a Saturday is is rough.
[1:19:41] SPEAKER_01: And then you literally have no life.
[1:19:45] SPEAKER_00: I don't mind I don't mind that not getting a uh like a longer run that day because you're getting the long run the next day.
[1:19:52] SPEAKER_00: So I I I see where Ari's coming from, but my main question is it seems like Monday and Wednesday are your recovery days.
[1:20:00] SPEAKER_00: I mean, I've always just thought, oh, you space the recovery days out.
[1:20:02] SPEAKER_00: Is there a reason it's the Wednesday instead of the Thursday being the recovery day?
[1:20:06] SPEAKER_01: Um it's so that historically we've done the run session on Tuesday and the bike session on Thursday.
[1:20:15] SPEAKER_01: Or we're doing it's it's basically because I haven't really been able to handle intensity on back-to-back days very well.
[1:20:26] SPEAKER_01: Like if I do a hard run session on Tuesday and then my hard bike or another hard run is Wednesday, like it's not as good.
[1:20:34] SPEAKER_01: Or I'm just doing it under more fatigue.
[1:20:35] SPEAKER_01: And but I think as I build more run resilience, like biking on tired legs on Wednesday is like totally in the equation.
[1:20:45] SPEAKER_01: And Thursday could be more of a recovery day.
[1:20:48] SPEAKER_01: Um Friday is probably I would I would describe my recovery days as Wednesday, Friday.
[1:20:53] SPEAKER_01: I guess Monday, Wednesday, and Friday, and then like Tuesday and Thursday and Saturday and Sunday are the four hard days.
[1:20:57] SPEAKER_01: So it's like four hard days, three easy days is kind of how I think about it.
[1:21:00] SPEAKER_01: But like I'm not really ever doing a swim only day because I just don't like have the I have to do two sessions a day, basically every day Monday through Friday, because of the lack of volume.
[1:21:12] SPEAKER_03: Yeah.
[1:21:12] SPEAKER_01: So I think my my easier days are like less easy than you guys, it sounds like because I I would love to have a swim only off-the-lex day, but like my easy Mondays are now swim, two-hour bike, 30-minute jog, and like my easy Wednesdays are like still sometimes riding two, two and a half hours after a big swim.
[1:21:27] SPEAKER_02: That's the luxury of the of the pro lifestyle is this the swim only day.
[1:21:31] SPEAKER_02: That's what I'm on right now.
[1:21:32] SPEAKER_02: Mondays.
[1:21:33] SPEAKER_02: Oh, it's and it's so crucial.
[1:21:35] SPEAKER_02: Like, just fucked by the end of the weekend, you get the swim only to move forward to.
[1:21:40] SPEAKER_02: Yeah, sounds nice, doesn't it?
[1:21:42] SPEAKER_02: Suck it.
[1:21:44] SPEAKER_00: Suck it, LinkedIn.
[1:21:45] SPEAKER_00: So, the one other question you've obviously touched on this.
[1:21:47] SPEAKER_00: You haven't been doing a weekday bike workout.
[1:21:49] SPEAKER_00: What why not?
[1:21:51] SPEAKER_00: When was it?
[1:21:51] SPEAKER_00: I'm assuming it used to be on the Thursday.
[1:21:54] SPEAKER_00: And uh, are you gonna like what are your thoughts on that?
[1:21:58] SPEAKER_01: Yeah, uh, it usually is on Thursday afternoon.
[1:22:01] SPEAKER_01: It was usually like an LT2 threshold farming type, six times ten minutes or whatever it would be on a two or two and a half hour ride.
[1:22:07] SPEAKER_01: And I don't know, why haven't I been doing it?
[1:22:10] SPEAKER_01: Um, fear of too much load and getting injured early in the season is probably the headline.
[1:22:18] SPEAKER_01: Um, two, I have increased the running intensity and the volume little by little for the last like 12 weeks in a row.
[1:22:26] SPEAKER_01: And we felt like, well, is the safe thing and lowest cost thing to do remove the weekday bike workout?
[1:22:36] SPEAKER_01: Probably.
[1:22:36] SPEAKER_01: Like it just means I can get a quality run on Tuesday and Thursday every single week without too much fear.
[1:22:42] SPEAKER_01: Um I do think we should reintroduce it.
[1:22:45] SPEAKER_01: I don't know when or how.
[1:22:47] SPEAKER_01: I guess that's what I pay a coach for, but I uh I kind of feel ready to do that.
[1:22:52] SPEAKER_01: This week is just like a high volume week with less intensity, but I am gonna be riding, you know, like five hours today and Wednesday and maybe Thursday and Saturday.
[1:23:02] SPEAKER_01: So like we're doing we're doing it, you know.
[1:23:04] SPEAKER_01: But I think once we get back into the normal routine, um leading into oceanside the next three weeks after this big volume camp, I think I'll get into some threshold farming.
[1:23:14] SPEAKER_01: We'll probably do a Tuesday run threshold workout, a Thursday bike threshold workout, and a Saturday race pace bike run brick.
[1:23:24] SPEAKER_02: Basically, also I do want to tease before I, you know, we end the show and I I go through my week real quick.
[1:23:29] SPEAKER_02: Uh threshold farmer shirts.
[1:23:32] SPEAKER_02: Oh supposedly they're coming.
[1:23:33] SPEAKER_02: And if you guys want to just scroll down on the running sheet, Jack has just popped in.
[1:23:38] SPEAKER_02: Oh Jack has just popped something in there.
[1:23:41] SPEAKER_00: That's beautiful.
[1:23:43] SPEAKER_02: Yeah.
[1:23:44] SPEAKER_02: So uh yeah, that's a tease.
[1:23:46] SPEAKER_02: You guys won't know what it looks like for a little while, but I I do think the plan is to make threshold farmer shirts the same way that pretender shirts, limited drop.
[1:23:54] SPEAKER_02: Not everybody's gonna get one, but no profit, nobody's gonna make money on it.
[1:23:58] SPEAKER_02: Anyway, my week, we're at almost 90 minutes, so I'm gonna just, you know, we'll be quick about this.
[1:24:03] SPEAKER_02: Um, especially because it's not my normal schedule.
[1:24:06] SPEAKER_02: Like there is no normal schedule.
[1:24:08] SPEAKER_01: It straight up just wake up, eat make a SPRO, do a do a swim, make a YouTube video unedited, take a poop, ride five hours on the trainer, take another poop, run, you know, five times 4K at two.
[1:24:22] SPEAKER_02: You forgot the poop in the middle of the five-hour ride.
[1:24:25] SPEAKER_02: Uh no, but it's so right now it is on somewhat of a consistent schedule, but it honestly like could change any week.
[1:24:34] SPEAKER_02: Like, there's no I do this on Monday, I do this on Tuesday.
[1:24:38] SPEAKER_00: Like uh tell you give us your best fucking guess.
[1:24:42] SPEAKER_02: This week this week it has been Monday, uh like Monday and Friday are swim-only days.
[1:24:52] SPEAKER_02: Um, although optional run if I want to, like I have done those.
[1:24:56] SPEAKER_02: Um this is and this is true of the last two weeks.
[1:25:00] SPEAKER_02: And then two years.
[1:25:02] SPEAKER_01: Yeah.
[1:25:02] SPEAKER_01: Pause.
[1:25:03] SPEAKER_01: Jack recorded with Yella two weeks ago and then changed your whole program to be exactly Yellow's.
[1:25:09] SPEAKER_02: Um that's my that's my tinfoil hat theory.
[1:25:13] SPEAKER_02: We've done this, we've done this in the past tons of times.
[1:25:15] SPEAKER_02: Like Monday, Wednesday, it just makes sense.
[1:25:18] SPEAKER_02: Or I mean Monday, Friday, swim only.
[1:25:20] SPEAKER_02: Um and then Wednesday and Saturday are the really big specific days.
[1:25:27] SPEAKER_02: So Wednesday is hard ride, hard run.
[1:25:29] SPEAKER_02: Saturday is hard ride, hard run.
[1:25:32] SPEAKER_02: Oh, well, wait, that's not true.
[1:25:34] SPEAKER_02: Uh just the hard rides.
[1:25:36] SPEAKER_02: The hard run is Sunday.
[1:25:37] SPEAKER_02: You know what?
[1:25:37] SPEAKER_02: I'm doing this so badly.
[1:25:38] SPEAKER_02: I need to just okay.
[1:25:40] SPEAKER_02: Restart.
[1:25:41] SPEAKER_02: Monday, Wednesday are swim only days.
[1:25:44] SPEAKER_02: Tuesday uh is Wednesday or swim only or Monday, Friday?
[1:25:48] SPEAKER_02: Monday, Friday.
[1:25:48] SPEAKER_02: God, I'm looking at my training fees.
[1:25:50] SPEAKER_02: I can't.
[1:25:51] SPEAKER_02: Monday and Friday are swim only.
[1:25:53] SPEAKER_02: Tuesday, I swim in the morning at squad and then add on after.
[1:25:57] SPEAKER_02: Uh, and it's my run and ride are choice, like literally just getting myself to feel good.
[1:26:05] SPEAKER_02: Uh, because then Wednesday is a big hard bike, hard run.
[1:26:09] SPEAKER_02: Then Thursday again is just easy volume.
[1:26:14] SPEAKER_02: Um, so swim in the morning, and then ride and run, basically what I want, you know, two to three hour bike, eighty to ninety minute run.
[1:26:23] SPEAKER_02: And then again, I mentioned Friday swim only to get ready for the Saturday.
[1:26:27] SPEAKER_02: That's another hard ride, uh, and then easy swim and run.
[1:26:33] SPEAKER_02: And then Sunday is hard run, uh, usually also another hard bike on pretty fucked legs and uh medium swim.
[1:26:46] SPEAKER_02: Like you there's it's hard to do any really intensity after the run.
[1:26:50] SPEAKER_01: Um but yeah, that's my weekend.
[1:26:53] SPEAKER_01: Pretty savage.
[1:26:54] SPEAKER_01: So you're basically doing similar to Jackson, like four big swim bike and run days.
[1:27:00] SPEAKER_01: Wednesday sounds like you're doing both of your weekday workouts on the same day.
[1:27:05] SPEAKER_01: On Wednesday, yeah.
[1:27:06] SPEAKER_02: It's well, this this period, because it's like a race specific t time of year type of thing.
[1:27:13] SPEAKER_02: So you want to have one day where you have the big uh a hard ride and a hard run.
[1:27:16] SPEAKER_02: Uh usually a break, like there's I'd say 45 to 90 minutes in between.
[1:27:21] SPEAKER_03: That's sort of thing.
[1:27:23] SPEAKER_02: Yeah, but this is almost pointless for me, because like next week is literally different.
[1:27:27] SPEAKER_02: So like it's I don't I have like I had Monday swim only today, but next like this Friday I have swim and then a four-hour ride.
[1:27:37] SPEAKER_02: So it's yeah, and then and then the hard day, the hard day is Thursday instead of Wednesday.
[1:27:43] SPEAKER_02: So yeah, there is no uh consistent schedule.
[1:27:47] SPEAKER_02: Um it's just try to fit in as much as possible.
[1:27:51] SPEAKER_01: Tell me about what you guys do on your swim only days.
[1:27:57] SPEAKER_01: Because I don't have I just wanna I just want to like Imagine for a second.
[1:28:01] SPEAKER_02: So for me today, I'm gonna I can tell you I I woke up uh I actually woke up at 4 57 just on my own, but alarm is usually for 5 15.
[1:28:12] SPEAKER_02: Um I head out at 6, so I try to you know eat, have the Spro, and kind of like wake my body up a little bit, do some arm swings and shit so I don't s show up to swim still asleep.
[1:28:24] SPEAKER_02: And then um yeah, swim for two hours.
[1:28:29] SPEAKER_02: Uh like I'm usually in the pool for two hours, you know, the squad environment takes time.
[1:28:33] SPEAKER_02: I got home, uh, I did a little bit of coaching programming.
[1:28:37] SPEAKER_02: Um and then now I'm on this podcast.
[1:28:40] SPEAKER_02: As soon as we get off of this, uh, I'm about to go on a lunch date with Iris, and then uh I'm going to film a YouTube video this afternoon.
[1:28:53] SPEAKER_02: Um and there's potentially a Costco trip uh in the works.
[1:28:58] SPEAKER_02: Um, and I have like a coaching call.
[1:29:00] SPEAKER_02: So it's like I save all my busy work for like all the house shit I have to do, like cleaning stuff, yeah, like uh whatever, whatever, like like laundry.
[1:29:09] SPEAKER_02: I don't even know what what other chores there are.
[1:29:11] SPEAKER_02: Chores happen on Monday and Friday, and they just to Iris' chagrin, do not happen on other days of the week.
[1:29:18] SPEAKER_01: That's fair.
[1:29:19] SPEAKER_01: What about you, Jackson?
[1:29:20] SPEAKER_01: Because I'm I'm interested in this, particularly the Saturday as your easy day.
[1:29:25] SPEAKER_01: Like, if I were to ever live and live the life of a pro that I can only dream of, the Saturday off is like something I could like actually convince my wife would be worth, you know.
[1:29:37] SPEAKER_01: Because you can just smash it Monday through Friday and leaving the billions behind to just spend time with my lovely wife on Saturdays and swim only and not be gone until three o'clock and then nap and be worthless on Saturdays, which is basically how I've been for six years in a row.
[1:29:51] SPEAKER_00: Well, interesting uh you should ask that because this is how my training is planned.
[1:29:56] SPEAKER_00: Um, my day that Ari just described is my Wednesday.
[1:30:00] SPEAKER_00: I yeah, I do my swim and then I do coaching, I do race planning, you know, logistics, house chores, phone calls, emails, meetings, everything I can on the Wednesdays.
[1:30:13] SPEAKER_00: Saturdays, it's just the easy spin.
[1:30:16] SPEAKER_00: And I get up, I do that, I get up, I have a little bit of a slower morning, get breakfast, whatever, and then I do that ride, and then I have like the whole day, and typically it'll be like have friends over or go or something at one part of the day that's like a social thing.
[1:30:31] SPEAKER_00: Go over to the side.
[1:30:32] SPEAKER_00: Wait, have what have what over?
[1:30:34] SPEAKER_00: Friends.
[1:30:35] SPEAKER_00: Thing where you like get together socially.
[1:30:38] SPEAKER_00: It's it's a strange concept, I know.
[1:30:40] SPEAKER_00: Uh, or you know, that's the day you do something.
[1:30:43] SPEAKER_00: You you actually don't maybe you go out for dinner, like you don't think about travel on all day.
[1:30:48] SPEAKER_00: That is the Saturday for me.
[1:30:50] SPEAKER_00: And then strategically, you'll notice if or as it works out, the Sunday would be my like third easiest day of the week in terms of hours.
[1:30:59] SPEAKER_00: It's just a swim workout and a run workout, so it's still you have time that day to like do something, or if you whatever, you can be a little more flexible on the weekend with where you where you place things on the Sunday.
[1:31:11] SPEAKER_00: Sometimes I run first, sometimes I swim first.
[1:31:14] SPEAKER_00: Um, so yeah, weekends are a bit more chill.
[1:31:16] SPEAKER_00: And if you add it all up, my weekend training is only under five hours the entire weekend.
[1:31:21] SPEAKER_00: There's other days of the week I'm doing more than that.
[1:31:23] SPEAKER_02: So I'm just imagining Justin hearing this, just what what would he give?
[1:31:27] SPEAKER_02: He's gonna quit his job next week.
[1:31:28] SPEAKER_02: I swear.
[1:31:29] SPEAKER_02: He's listening to this and he's gonna quit his job next week.
[1:31:32] SPEAKER_02: Just listening to this, just like uh I heard I heard it works for Jackson.
[1:31:36] SPEAKER_02: Haven't you made enough money already, dude?
[1:31:38] SPEAKER_02: Just just give it up.
[1:31:40] SPEAKER_02: Just give it up.
[1:31:41] SPEAKER_02: Oh my god.
[1:31:41] SPEAKER_02: Just all right.
[1:31:43] SPEAKER_02: It sounds nice.
[1:31:44] SPEAKER_01: It sounds nice.
[1:31:46] SPEAKER_02: Alrighty.
[1:31:47] SPEAKER_02: That's the show.
[1:31:48] SPEAKER_02: Is that it?
[1:31:49] SPEAKER_02: I yeah, I hope everyone enjoyed the 94-minute Road to Oceanside episode eight.
[1:31:54] SPEAKER_01: Yeah, let's wrap it up and back at it next week.
[1:31:57] SPEAKER_01: Maybe we'll have some special guests, you never know, uh, between now and Oceanside.
[1:32:01] SPEAKER_01: But thanks for tuning in, everybody.
[1:32:03] SPEAKER_01: Have a great week.
[1:32:04] SPEAKER_01: Enjoy the rest of February, and we'll see you on the other side in the race month of March next week.
[1:32:09] SPEAKER_02: Peace.
[1:32:09] SPEAKER_02: Let's go.
[1:32:10] SPEAKER_02: Peace, everyone.

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