# Our Most Controversial Opinions + Threshold or VO2 Max?

An episode of [The Triathlon Hour](https://invisiblenetwork.ai/podcast/1595443343), 11 Jan 2026, 1 h 37 min.

Audio: https://www.buzzsprout.com/2640942/episodes/19698000-our-most-controversial-opinions-threshold-or-vo2-max.mp3

Jack, Vicky, Appo & Greg are back together again and they’ve each brought a controversial opinion to share with you & discuss. They also do their 2026 triathlon in’s and out’s, give some training highlights from the past week, the next round of 2026 predictions and finish the episode by reading your Spotify comments. Nord VPN:Take advantage of a great deal with Nord VPN use the code triathlonhour or visit nordvpn.com/triathlonhour to get a huge discount in the 2 year plans PLUS 4 extra months! It is risk free with Nord's 30 days money back guarantee! Precision: Use the code TTH25 to get 15% off your first order with Precision at Precision Fuel & Hydration or subscribe to the Patreon and access the link that will save you 20% on every order, not just your first Patreon Pillar: Use the code TTH to get 15% off your first order with Pillar Performance at Pillar Performance or use The Feed for North American customers Lever: Use the code TTH for 20% off your Lever system Lever

## Transcript

[0:27] SPEAKER_01: Yes, welcome back to another week here on the Triton Hour.
[0:31] SPEAKER_01: I'm pumped for today's episode.
[0:32] SPEAKER_01: I've never said this before, but it's a big one today.
[0:35] SPEAKER_01: We're going to take you through our ins and outs for 2026.
[0:38] SPEAKER_01: We've each brought a controversial opinion that we want to put out there and then discuss.
[0:42] SPEAKER_01: It's Greg's turn to give us his 2026 predictions like we talked about last week.
[0:46] SPEAKER_01: Every week for four weeks, one of us is going to give you our 2026 predictions in the Triton world.
[0:51] SPEAKER_01: And then we'll finish, as always, by reading and responding to your Spotify comments.
[0:56] SPEAKER_01: And speaking of Greg, if you haven't already caught up on it, there was some big news dropped by Justin, Ari, and Jacko over on the first episode of The Road to Iron Man 70.3 Oceanside about Greg.
[1:09] SPEAKER_01: Greg, did you want to comment on that?
[1:11] SPEAKER_03: Yeah, you know, they were talking about how I'm returning to the age group field.
[1:15] SPEAKER_03: And, you know, I just couldn't keep up with the 27-minute Ari Klau swims, those 122 runs off the bike by Justin Reality, and you know, and Jackson Laundry racing in the age group field at the world champs last last uh last year in Marbella.
[1:32] SPEAKER_03: So those guys just really inspired me to kind of get back to my roots and uh race age group for the year.
[1:37] SPEAKER_01: I tell you what, Greg, I was at the 70.3 World Championships in Marbella, and I've been a big Jacko Laundry fan for a long time.
[1:43] SPEAKER_01: Like obviously, he's won Iron Man 70.3 Oceanside, beat Alistair Brownley there, has the course record there, and all the great American athletes have raced that race.
[1:51] SPEAKER_01: So it was a shock to me when I saw him racing the age group race at the 70.3 World Champs this year.
[1:57] SPEAKER_03: Yeah, it came to a shock too.
[1:58] SPEAKER_03: But you know, sometimes you just gotta throw the people a bone and just let them know that you are one of them.
[2:03] SPEAKER_03: Um so yeah, that's what I'm gonna be doing this year.
[2:05] SPEAKER_01: And I watched Gladiator during the week for the first time, and there was a quote in there that reminded me very much of Apo.
[2:13] SPEAKER_01: And that quote is, What we do in life echoes in eternity.
[2:16] SPEAKER_01: Yes, as always, the 20-time IM 70.3 champion joins us.
[2:22] SPEAKER_02: I don't I don't know how to tell I don't know how to um pass out that uh that comment.
[2:29] SPEAKER_02: Is that a compliment or is I didn't know, it could go it could have gone either way, but uh thanks for having me, Jack.
[2:35] SPEAKER_02: And um I think I listened to that Road to Oceanside podcast, and um I don't know if Jackson realized that it was a joke that Greg was raising me.
[2:47] SPEAKER_02: I think Jack Smith thought it was serious.
[2:50] SPEAKER_00: That's exactly what I was gonna say.
[2:52] SPEAKER_00: Sorry, I'm button in here.
[2:53] SPEAKER_00: Jack hasn't even introed me yet, but that was gonna be my comment.
[2:56] SPEAKER_00: I don't think Jackson knew it was a joke.
[2:59] SPEAKER_03: Rock bottom for me.
[3:00] SPEAKER_01: You could hear that Ari and Justin realized that they'd got Jack over it and they were both giggling like little children while while he was like, Really?
[3:09] SPEAKER_01: He's race and age group.
[3:13] SPEAKER_00: You should be really offended by that, Greg, that Jackson didn't know that it was a joke.
[3:18] SPEAKER_03: You know, it's funny because I beat him last year at St.
[3:20] SPEAKER_03: Anthony's Try.
[3:21] SPEAKER_03: So I don't know, what does that say about Jackson?
[3:23] SPEAKER_01: Also, you you coach him, you're literally his coach.
[3:27] SPEAKER_01: Like, how does he not what do you guys talk about when you message?
[3:30] SPEAKER_01: Like, how does he not know what you're doing?
[3:31] SPEAKER_03: Hey, I I don't talk about myself, you know, it's all about the athletes, Jack.
[3:35] SPEAKER_01: That's very different to my coaching.
[3:36] SPEAKER_01: And you've heard her voice just then.
[3:38] SPEAKER_01: We have the full crew back together this week.
[3:41] SPEAKER_01: She's the Olympic bronze medalist, very, very close to a gold medal, by the way.
[3:45] SPEAKER_01: You'll have to remind us how many seconds you were off there, Vicky.
[3:48] SPEAKER_01: She's the WTCS world champion and a proper world champion, not one of those relay world champions who forget to tell everyone that it was for a relay, not for the individual uh race.
[3:58] SPEAKER_01: And she's officially been on Strava for about a week and a half, and she's got 1,385 followers.
[4:05] SPEAKER_01: That's already more than Greg, by the way, and he's been on it for probably 10 years.
[4:08] SPEAKER_01: So here she is, the biggest thing to happen to this podcast since Colin Chartier tested positive for EPO.
[4:14] SPEAKER_01: Vicky Holland.
[4:15] SPEAKER_00: Oh wow, what what a comparison at the end there, Jack.
[4:19] SPEAKER_00: Thanks for that.
[4:19] SPEAKER_00: Yes.
[4:20] SPEAKER_00: Um, my Strava has literally blown up.
[4:23] SPEAKER_00: I totally blame you for that, Jack.
[4:25] SPEAKER_00: Every now and again, every few days, you sort of plug it again and I get inundated with emails.
[4:30] SPEAKER_00: I go to bed and I wake up for a night feed with my baby, and I've got 300 emails in my inbox that I need to delete.
[4:37] SPEAKER_00: I can't work out how to turn that off.
[4:39] SPEAKER_00: If you can turn that off, someone let me know because I can't work out how to do it.
[4:44] SPEAKER_00: Uh, but yes, I'm here and I'm delighted to be here.
[4:47] SPEAKER_01: The main reason I plug it has nothing to do with you getting closer to your 5,000 Strava followers goal.
[4:52] SPEAKER_01: It's that you told me on the first day that you were getting these email notifications about it, didn't know how to turn it off, and I went, Oh, she shouldn't have told me that.
[5:01] SPEAKER_00: I know.
[5:01] SPEAKER_00: I thought I've turned off push notifications, I don't have those on pretty much anything other than WhatsApp, nothing's if you can't get hold of me or you think I'm ignoring you, it's just because I don't have notifications on.
[5:12] SPEAKER_00: Um but as for getting like the emails, I I don't know how to stop the emails, guys.
[5:17] SPEAKER_00: Strava, stop emailing me.
[5:18] SPEAKER_00: I don't want to hear from you.
[5:21] SPEAKER_01: And uh Vicky, speaking of your Strava, we thought before we really got into the the meat and bones of the podcast today that we'd each give a training highlight from our week, the week that was.
[5:31] SPEAKER_01: So you kick us off.
[5:32] SPEAKER_00: Yeah, so for me, people who follow me on Instagram will have seen this, but um, I didn't realise that if you haven't input any information, Strava will guesstimate your FTP.
[5:43] SPEAKER_00: And obviously, I've only been on Strava for a couple of weeks now, not been doing it for very long, and my rides have been, as Jack would say, pitiful.
[5:52] SPEAKER_00: But Strava has guessmated my FTP at 110 watts.
[5:58] SPEAKER_00: Now, guys, I know I'm not in like tip-top shape right now, but an FTP of 110 watts.
[6:05] SPEAKER_00: I could have done that when I was nine months pregnant and probably not got out of breath.
[6:10] SPEAKER_00: Like that's just so offensive.
[6:12] SPEAKER_00: And then we also came up with this chart that said I was in zone six for about 93% of the ride.
[6:18] SPEAKER_00: I didn't even know there were six zones.
[6:20] SPEAKER_00: I thought we topped out at zone five.
[6:22] SPEAKER_00: So I'm uh yeah, that was my highlight of the week being accidentally roasted by Strava when I've only just begun.
[6:27] SPEAKER_02: There's something wrong with the Strava power algorithm, I think, because my gravel bike doesn't have a power meter on it.
[6:33] SPEAKER_02: And every time I ride my gravel bike, it gives an estimated power, and I very rarely see that estimated power over like 130 watts.
[6:42] SPEAKER_02: I don't understand how it takes into account like it must do something with speed, and maybe when I'm riding my gravel bike because I'm going a bit slower.
[6:49] SPEAKER_02: I don't know, but yeah.
[6:50] SPEAKER_02: I'm definitely not doing 130 watts on my gravel bike.
[6:53] SPEAKER_03: The whole algorithms of Strava, you know, like the AI and the predictions, it's all pretty bad.
[7:01] SPEAKER_03: Like for a company that's like very entrenched in the endurance space, they do a lot of predicting and estimating, and it's pretty awful.
[7:07] SPEAKER_03: So I'm actually shocked how bad some of it.
[7:09] SPEAKER_03: And the AI, it'll be like, you know, you'll do an you'll do an interval, like, oh, ten by three minutes, and they'll be like, You did six by seven minute intervals?
[7:17] SPEAKER_03: I'm like, come on, man, that's like pretty basic.
[7:19] SPEAKER_03: I'm lapping it every time, and they can't even come up with the correct uh uh workout structure.
[7:24] SPEAKER_00: But like, it's so good now, AI.
[7:26] SPEAKER_00: So how has it got it so badly wrong?
[7:29] SPEAKER_00: Like, it surely knows that there's no way my FTP can be that low when I've just ridden an hour way higher than that.
[7:36] SPEAKER_00: Like, it doesn't make any sense.
[7:38] SPEAKER_01: The same happened to me, Vicky.
[7:40] SPEAKER_01: I did a I did a 5K the other week, and then three days later, my my predicted 5k on Strava was 10 minutes slower than what I'd done at 5K time trial that literally three days earlier.
[7:52] SPEAKER_00: It's just keeping us on our toes, isn't it?
[7:53] SPEAKER_00: It's making us angry so we go out and train harder.
[7:56] SPEAKER_03: When people say AI is gonna take over the world, I'm like, nah, dude, check out Strava AI.
[8:00] SPEAKER_03: Like, that'll keep your faith and that AI's not even close to taking over the world.
[8:03] SPEAKER_00: Strava, Strava have bought budget AI.
[8:06] SPEAKER_00: They've not gone for one of the they've not gone for a top quality AI, have they?
[8:09] SPEAKER_00: They've gone for real budget AI.
[8:11] SPEAKER_02: Alright, mine um training highlight of the week.
[8:14] SPEAKER_02: So I started doing quite a bit of VO2 this week, and it's kind of I'm pretty fresh back in.
[8:20] SPEAKER_02: This is my first like proper week.
[8:21] SPEAKER_02: I just finished my first proper week of training.
[8:24] SPEAKER_02: Um, and I pretty much jumped straight back into the deep end with some pretty um hefty VO2 stuff, and it was really rough at the beginning.
[8:32] SPEAKER_02: Um, but by the end of the week I started seeing the um the gains, and my power actually went up by like 80 watts um between the beginning of the week and the end of the week in my VO2 session.
[8:42] SPEAKER_02: So it's nice to see a little bit of um you know the power trending in the right direction.
[8:48] SPEAKER_02: Um gotta take those small wins.
[8:49] SPEAKER_02: So that was my highlight of the week.
[8:51] SPEAKER_01: Nothing better for acute gains than VO2 sessions, particularly if they're short with like short intervals with even shorter rests, like 4020s or 3015s, or maybe at most 6030s, because you get such huge neurological benefit from it, which happens so quickly.
[9:07] SPEAKER_01: So within like a week, like you said, Apo, you can go from feeling terrible when you're doing hard stuff to feeling really good when you're doing hard stuff, or at least like for that same effort, or or in your case, you can just push 80 watts more power.
[9:19] SPEAKER_02: Yeah, yeah, exactly.
[9:20] SPEAKER_02: I think um, you know, I did a range, I did some yeah, 40, 20s, 30, 15s and stuff, but at the beginning of the week I was like struggling to get over 400 watts, and I think by the end of the week I was doing um yeah, like 4020s over 500 watts.
[9:34] SPEAKER_02: So yeah, there was all like pretty much a hundred watt difference between the start and the and the end of the week.
[9:38] SPEAKER_02: So it's good.
[9:39] SPEAKER_03: I'll talk about my training highlight.
[9:41] SPEAKER_03: You know, when I first uh wrote down my highlight, I wrote down that my daughter laughed for the first time.
[9:47] SPEAKER_03: And then I saw it was a training highlight and I I unfortunately had to delete it.
[9:50] SPEAKER_03: But that's the real highlight of my life.
[9:53] SPEAKER_03: But I will say my training highlight is I finally got my act together in the pool and I swam 18k this week.
[9:59] SPEAKER_03: I basically swam 6k for three months, uh my lowest amount of swimming I've ever done in my life since I was about eight years old.
[10:07] SPEAKER_03: And I swam like shit for three months, and and none of the sessions felt good.
[10:12] SPEAKER_03: So finally getting my shit together.
[10:14] SPEAKER_03: I'm kind of in a block for a race, and uh yeah, I swam 18k.
[10:17] SPEAKER_03: So looking forward to feeling better in the water as we go forward.
[10:21] SPEAKER_01: Did you notice that you were way more fatigued in your in your bike and run because of the like additional swim volume?
[10:27] SPEAKER_03: Well, I also upped bike intensity and run intensity and volume, and I did it all at the same time.
[10:33] SPEAKER_00: So did your coach tell you to do that?
[10:38] SPEAKER_03: Yeah, he's off his rocker, dude.
[10:40] SPEAKER_03: I don't even know.
[10:42] SPEAKER_00: I'd be having a word with that coach if I was you.
[10:44] SPEAKER_01: I mean, it's a pretty low starting point when Greg was doing like nine hours training a week with like barely any intensity.
[10:50] SPEAKER_01: Like he doesn't have to add much for it to be his biggest week ever.
[10:52] SPEAKER_00: He really is gonna be an age grouper soon.
[10:57] SPEAKER_01: And that's cute about your daughter laughing, Greg, but we do not care about that here on the TriFon hour.
[11:02] SPEAKER_00: Hey, whoa, whoa, whoa, whoa, whoa, I care about that, Greg.
[11:04] SPEAKER_00: I'm with you.
[11:05] SPEAKER_00: I'm with you.
[11:06] SPEAKER_03: I'll keep I'll save it for a private group message, Vicky, where we just talk about each other.
[11:10] SPEAKER_00: Private message about the kids, yeah.
[11:11] SPEAKER_01: So, Apo, I only just found this out today before the podcast that um Vicky and Greg they message off Broadway away from the group chat to talk about their babies.
[11:21] SPEAKER_02: Wait, really?
[11:21] SPEAKER_02: Why aren't I in that group?
[11:22] SPEAKER_02: I'm a dad, I've got a kid.
[11:24] SPEAKER_00: You can come in if you want.
[11:25] SPEAKER_02: I feel neglected.
[11:26] SPEAKER_00: You you could come in, but I'll be honest, the chat that I have with Greg is about the little ones, so the ones that are only six weeks apart in age, but we could have chats about the bigger ones because they're only a few months apart, I think.
[11:39] SPEAKER_00: Your your lads, what, three and a half?
[11:42] SPEAKER_02: Yeah, three and a half, basically.
[11:43] SPEAKER_00: So yeah, and Emmy is three in a couple of weeks, so you know we you know we can have different kinds of chats.
[11:50] SPEAKER_02: Yeah, yeah, yeah, for sure.
[11:52] SPEAKER_02: We're we're struggling through the um the nighttime routines.
[11:55] SPEAKER_02: Oh, sorry, Jack's just put his face in his hands as we're drifting off from the room.
[12:00] SPEAKER_00: Turning this into a parenting podcast.
[12:03] SPEAKER_01: Look, like Apo feels a bit left out.
[12:06] SPEAKER_01: Never invite me into this group, Jack.
[12:08] SPEAKER_01: Ever.
[12:09] SPEAKER_01: Um You wait, right?
[12:10] SPEAKER_00: Jack's gonna have a kid, and this whole podcast is gonna change its name once again, and it's gonna become the parenting hour.
[12:18] SPEAKER_00: Like Jack's whole personality is gonna become that he's a dad now.
[12:22] SPEAKER_00: Like he doesn't know what's coming, but it's coming.
[12:24] SPEAKER_01: Okay, my training highlight was so um it's really, really snowy where I am.
[12:29] SPEAKER_01: It was negative 13 degrees the other day.
[12:32] SPEAKER_01: Like it's so snowy that cars parked on the side of the road, you can't see them.
[12:37] SPEAKER_01: They are completely covered, and you can only see them if people like go and clean them and like you can see a window, but they're literally fully covered.
[12:44] SPEAKER_01: Like you would you like if you were driving, you could you could just hit cars on the side of the road because they just look look like big piles of snow.
[12:51] SPEAKER_01: But I've still been trying to run as much as I could.
[12:55] SPEAKER_01: And anyway, the other day it it was really snowy and slippery, but I was sick of the treadmill.
[13:00] SPEAKER_01: I'm like, I'll go and try and run outside.
[13:02] SPEAKER_01: And I was going for a run, and this guy stopped me who was going for a walk, and he was spoken Spanish.
[13:07] SPEAKER_01: I'm like, English, and he goes, Slippery, don't go there.
[13:11] SPEAKER_01: And I was like, Come on, mate, I run this track all the time.
[13:13] SPEAKER_01: Like, I'm not listening to you.
[13:14] SPEAKER_01: You don't know what you don't know how like stable I am on my feet here.
[13:18] SPEAKER_01: And I said, Thank you, thank you, it's all good.
[13:19] SPEAKER_01: And I kept running.
[13:21] SPEAKER_01: And literally three minutes later, there's a corner, and I went around this corner, it's got a traffic light.
[13:27] SPEAKER_01: There was so there would have been 20, 30 people there, and I just slipped over so hard and hit the deck, but it was that icy that I didn't like hit the deck and stop.
[13:37] SPEAKER_01: I slid towards the traffic light for like five or six metres.
[13:41] SPEAKER_01: Like, literally, it was one of those things where it I just couldn't stop.
[13:44] SPEAKER_01: Like I couldn't stop myself from slipping.
[13:46] SPEAKER_01: And I yeah, I probably started like five or six metres away from this traffic light, and I got to like one meter away from it, and everyone just like was looking at me and like laughing, and I kind of just had to do that thing where I got up and like pretended that it didn't hurt and run off.
[13:59] SPEAKER_01: But then when I went to run off, I couldn't get my grip, so I like wasn't moving anywhere, and my feet were moving real fast, and it was just all a mess.
[14:08] SPEAKER_01: It was like a cartoon, it was like the most embarrassing thing that's ever happened to me on a run.
[14:12] SPEAKER_01: And everyone's heard my kombucha story where you when I was dating a girl and um I shat myself and then had to get in her car for the drive home because we were 10 minutes out in the bush.
[14:20] SPEAKER_01: So this this actually topped that, it was more embarrassing.
[14:23] SPEAKER_02: You should have done the um the Taylor Reed.
[14:26] SPEAKER_02: Did you guys see that video from him when he did that race last year and he fell over in T1 and did like the front flip?
[14:31] SPEAKER_02: He did like a and he made it look really cool.
[14:33] SPEAKER_02: He did the he slipped over and did like a front roll and then landed back on his feet to make it look really good.
[14:39] SPEAKER_02: That's what you should have done.
[14:40] SPEAKER_01: Yeah, no, like it was pretty icy.
[14:43] SPEAKER_01: I reckon if I had tried to front flip it would have made the situation worse.
[14:46] SPEAKER_01: I just like put my head down, tried to get out of there as quickly as possible, although I was slipping so I couldn't.
[14:51] SPEAKER_01: I just it was a mess.
[14:52] SPEAKER_01: It was a mess.
[14:53] SPEAKER_01: All right, moving on to our first main topic of today's podcast.
[14:58] SPEAKER_01: Now, this is interesting.
[14:59] SPEAKER_01: I want to take everyone behind the scenes of the podcast.
[15:02] SPEAKER_01: Generally speaking, everything you hear on this podcast, or probably like 99% of it, I come up with.
[15:08] SPEAKER_01: I like send the topics to the group chat, and then everyone kind of does their own thing inside those topics.
[15:13] SPEAKER_01: Maybe like 1% of the time, Greg will come up with an idea.
[15:15] SPEAKER_01: But Vicky and Apo, never.
[15:17] SPEAKER_01: Like they're just not the ideas people.
[15:19] SPEAKER_01: And like Apo doesn't know what's going on in this podcast.
[15:21] SPEAKER_01: He checks what's what we're doing the day before, like three hours before, and he quickly like gets on top of it.
[15:26] SPEAKER_01: Um, me, Vicky, and Greg do a bit more preparation than that.
[15:29] SPEAKER_01: But for the first time ever since he's been on the podcast, we get a message in the group chat from Apo, I've got an idea.
[15:37] SPEAKER_01: 2026 ins and outs, and me being the supportive friend I am, wanting to encourage Apo to come up with um ideas.
[15:43] SPEAKER_01: I'm like, great, let's do it.
[15:45] SPEAKER_01: Like, how many?
[15:45] SPEAKER_01: That's a good one, Apo.
[15:46] SPEAKER_01: We'll do it off the top of the show.
[15:48] SPEAKER_01: However, not everyone in the group chat was as happy about it.
[15:52] SPEAKER_03: Well, I I think I need to save it for one of my ins and outs, um, personally.
[15:57] SPEAKER_03: But yeah, I've been seeing a little bit of this uh on social media, and once I've seen quite a bit of it, I'm like, oh yeah, we're gonna jump on that three weeks late.
[16:06] SPEAKER_01: I mean, it's only January 11th.
[16:08] SPEAKER_02: You gotta recycle content.
[16:10] SPEAKER_02: That's what content is.
[16:11] SPEAKER_02: It's everyone's recycling everything, Greg.
[16:13] SPEAKER_02: Come on, you gotta uh, you know, if you want to succeed in the content world, you have to recycle other people's content.
[16:18] SPEAKER_02: Which actually, I was listening to a podcast a few days ago, the um the Coffee Club podcast, which is um about uh yeah, the uh Australian track runners McDonald's and they did an ins and outs.
[16:29] SPEAKER_02: I was like, you know what, that's a pretty good idea.
[16:31] SPEAKER_02: So I've shamelessly just draft drafted that and put it into our podcast.
[16:34] SPEAKER_02: So shout out Coffee Club and we're ripping off your content.
[16:38] SPEAKER_01: Yeah, I've been getting into Yalla about this.
[16:40] SPEAKER_01: He steals all our content, he's trying to make Spotify comments a thing.
[16:43] SPEAKER_01: I'm like, come on, surely Spotify comments in the triathlon world is our thing, but nah, Yalla reckons he can just take whatever we create and make it his own.
[16:51] SPEAKER_01: Okay, my first so we'll do it like I'll do an in and out, and then maybe we'll talk about it, and then Vicky will, then Greg will, then uh Apo will, and we'll do that until we've got through them all.
[17:01] SPEAKER_01: So my first in for 2026 is high volume, and I've never really been a huge volume guy.
[17:10] SPEAKER_01: Like I just break down way too often with injury.
[17:12] SPEAKER_01: There was a period where I was like pretty high volume and it was easily the fittest I've been.
[17:17] SPEAKER_01: And I just thought back when I was fat and commentating with Vicky in 2024 that there's no way I'll ever get back to high volume.
[17:24] SPEAKER_01: Whereas now I'm running like 150k a week.
[17:27] SPEAKER_01: Like I really am turning into a high volume guy.
[17:30] SPEAKER_01: I have less niggles than ever, my threshold is higher than ever, my heart rate is lower than ever, my resting heart rate is lower than ever, I feel better than ever, I have more energy than ever.
[17:39] SPEAKER_01: And I'm just thinking, like, if I can keep this rolling in 2026, I'm gonna have the best year of my life.
[17:44] SPEAKER_01: So high volume is in for me, and out is speed work.
[17:49] SPEAKER_01: I have never ever in my entire life done quality speed work and not got injured either instantly or very soon after.
[17:57] SPEAKER_01: So I'm done with it.
[17:58] SPEAKER_01: I'm not doing, I'm not doing strides that are too fast.
[18:02] SPEAKER_01: I'm not doing really fast 200s or 400s, I'm not throwing in random, like, you know, five minutes fast at the end of a threshold session.
[18:10] SPEAKER_01: I'm just sticking to my zones.
[18:12] SPEAKER_01: I'm avoiding anything that like takes me to my neurological limit, and I'm really hoping that that reduces the stress fractures, stress reactions, and like tendons issues that I that I have been just absolutely plagued with for the last 10 years.
[18:25] SPEAKER_02: So is this your personal in and out, high volume and out speed work, or is this you as a philosophy for coaching as well, or is this just you personally for your running endeavor?
[18:38] SPEAKER_01: It's oh maybe a bit of both to be honest.
[18:42] SPEAKER_01: Like it it's mainly for me, but I am also just realizing more and more like I I've coached quite a few professional triathletes at this point for a long period of time.
[18:52] SPEAKER_01: And one thing that I can tell you with certainty is that really high intensity work, like particularly on the run for most long distance triathletes, has very little bang for buck.
[19:04] SPEAKER_01: Whereas lots of volume and lots of threshold has really, really high bang for buck.
[19:09] SPEAKER_01: So I mean it's becoming more of my overall like philosophy as as a coach and an athlete, but mainly for me, little bits into my athletes.
[19:18] SPEAKER_01: And like there's some athletes where I'll I'll try this full time for the year where I'll go, okay, you're not doing any speed work, you're doing lots of volume, um, lots of threshold.
[19:26] SPEAKER_01: And then there's some athletes I'll still keep a little bit in, and then I can see, I can be like, okay, did this person who I didn't give any speed work to, did they get slower, did they get injured?
[19:35] SPEAKER_01: Were they like just as fast, if not faster, than what they were the year before and didn't get injured?
[19:40] SPEAKER_01: And did the athlete that I gave speed work to, did they get injured?
[19:43] SPEAKER_01: Like like I said last week, Appo, coaching is a big, big experiment.
[19:47] SPEAKER_01: So that's where my head's up.
[19:48] SPEAKER_00: Well, I think that's all very well and good, Jack, but I think you're limiting yourself if you don't include any speed work or any VO2 work.
[19:56] SPEAKER_00: Because I do think that you've got to have it in there in some way to reach a ceiling in performance, and whether that's you're not really looking at your own personal performance, you're looking at being able to be consistent and just keep running because you love running.
[20:10] SPEAKER_00: That's one thing.
[20:11] SPEAKER_00: But I think if you're trying to be as fast as you possibly can, I think you probably still need it a little bit.
[20:17] SPEAKER_00: And I think if you are coaching people, which I know you are, then I think you still need a bit of it in there because otherwise I I just don't think you can reach your your ceiling.
[20:28] SPEAKER_01: It's a really good question, Vicky, and something I've been thinking a little bit about.
[20:31] SPEAKER_01: And I I was reading a study during the week, and it was it was basically um about VO2 max adaptations and increasing your VO2 max.
[20:39] SPEAKER_01: And there was a few different um groups.
[20:42] SPEAKER_01: There was a group that just did easy zone one training, there was a group that did four by four minutes, there was a group that did four by eight minutes, and there was a group that did four by sixteen minutes, and then they were testing like how much the people's VO2 maxes improved.
[20:55] SPEAKER_01: And the only group that improved more than the zone one group was the four by eight.
[21:00] SPEAKER_01: So the four by four minute group didn't improve their VO2 max any more than the zone one group.
[21:06] SPEAKER_01: And so like I'm seeing this more and more in my athletes because there's like this, there's like this um specificity trap where people think, okay, if you want to increase your LT2 or your your threshold, you have to do threshold training.
[21:18] SPEAKER_01: If you want to increase your VO2 max, you have to do VO2 max training.
[21:22] SPEAKER_01: If you want to increase your endurance, you have to do zone one, zone two training.
[21:25] SPEAKER_01: But that's a myth.
[21:26] SPEAKER_01: That is that's never been proven.
[21:28] SPEAKER_01: We we do not know that that's a fact.
[21:30] SPEAKER_01: What we do know is that you can get though all of those gains through different training.
[21:35] SPEAKER_01: So for example, you can increase your VO2 max purely by doing zone one and two training, you can increase your threshold by purely doing VO2 max training.
[21:44] SPEAKER_01: There's never been like proof that this training equals this result.
[21:48] SPEAKER_01: So I'm starting to believe that I can still increase my VO2 max simply by having more volume in my program over time and lots of threshold.
[21:57] SPEAKER_01: I don't actually agree that you need to do VO2 max.
[22:00] SPEAKER_01: Work particularly on the run where the risk reward with injury is so much higher.
[22:04] SPEAKER_01: I'm a bit more of a believer in it on the bike because I think it it does have value, particularly neuromuscularly, and just from a like a perceived exertion type of perspective, but um and and lower injury risk.
[22:16] SPEAKER_01: But with the run, I'm not so sold.
[22:17] SPEAKER_00: You've half persuaded me, not fully.
[22:20] SPEAKER_00: Sorry.
[22:21] SPEAKER_03: What when you uh let me ask one question for like Vicky or even Jack too.
[22:25] SPEAKER_03: Because that it's that VO2 max stuff like on the track, you know.
[22:28] SPEAKER_03: I sometimes I'll say it to an athlete, like that's when the most likely chances you will get hurt, essentially, right?
[22:33] SPEAKER_03: In all of your traffic programming.
[22:36] SPEAKER_03: But I feel like mechanically, like if you do strides and you like stay up on them, like say if you maybe you want to build more efficiently, but if you really do two days of strides each week and lots of threshold training, I feel like you could probably get something similar out than having to do that dedicated speed work potentially on who you are and like where you are in your endurance journey.
[22:56] SPEAKER_03: So I feel like that could be like a safer way to incorporate it without going to that risky place depending on who you are.
[23:04] SPEAKER_01: I just think for me, rid the strides, don't do them as like pure speed.
[23:08] SPEAKER_01: So there's lots of different ways you can do strides.
[23:10] SPEAKER_01: Historically, I've done lots of heel strides pretty fast, or on the track, like 50 to 80 meter strides pretty fast.
[23:17] SPEAKER_01: I'm still doing them, but how I'm doing them is three by 20 seconds twice a week on the treadmill, not actually that fast.
[23:24] SPEAKER_01: So it's like faster than threshold.
[23:26] SPEAKER_01: So neuromuscularly, it's making threshold running feel easier, but I don't think it's fast enough that it's like stretching my ligaments and tendons and bones to a point where they might be more prone to injury.
[23:39] SPEAKER_01: So I think I'm trying to balance like getting neuromuscular benefit because I really think that's important.
[23:44] SPEAKER_01: I think like your perception of running matters.
[23:47] SPEAKER_01: Like sometimes it's just so hard to run threshold or to run like 5k pace, for example, because it just feels so hard.
[23:54] SPEAKER_01: It's like neuromuscularly, I just can't run that fast.
[23:57] SPEAKER_01: It's not even like a anaerobic thing or or a muscular thing.
[24:00] SPEAKER_01: So I do think it's important to do stuff faster than threshold.
[24:04] SPEAKER_01: I just think it doesn't have to be all to the point where it's like full-blown speed work.
[24:08] SPEAKER_00: Okay, so my first in and outs for the next year are in with the 20-meter draft zone.
[24:17] SPEAKER_00: I feel boring saying it, but we've had the conversation enough times now.
[24:21] SPEAKER_00: Why is Iron Man still using a 12-meter draft zone?
[24:24] SPEAKER_00: Now we know they've done testing this week and that hopefully they're gonna move to a 20-meter, but just trial it.
[24:30] SPEAKER_00: If nothing else, just trial it.
[24:32] SPEAKER_00: We're bored of this conversation.
[24:34] SPEAKER_00: So for this year, in 20-meter draft zone and out.
[24:39] SPEAKER_00: Again, feel boring for saying it.
[24:41] SPEAKER_00: We've had this conversation before.
[24:43] SPEAKER_00: Watches in the pool, get rid of watches, learn to use a pace clock.
[24:47] SPEAKER_00: You don't need to record every single rep.
[24:50] SPEAKER_00: Remember roughly the times that you've done.
[24:52] SPEAKER_00: If you want to put them into your Strava or into your into your training peaks for your coach to have a look at it, that's fine.
[24:59] SPEAKER_00: They don't care if it's specific, they don't care if you've got every rep down to a fine art.
[25:04] SPEAKER_00: You're not going to get it accurately anyway if you're doing it on your wristwatch.
[25:07] SPEAKER_00: So just learn to use a pace clock.
[25:09] SPEAKER_00: I mean, watches in the pool as well.
[25:11] SPEAKER_00: It's a real bugbear of mine because if you clash wrists with someone, it's really painful if they've got a watch on.
[25:16] SPEAKER_00: Get rid of watches in the pool.
[25:18] SPEAKER_00: So those are my first two in and outs.
[25:19] SPEAKER_02: Love it.
[25:20] SPEAKER_02: Love it.
[25:20] SPEAKER_02: I'm almost.
[25:22] SPEAKER_02: This could be controversial.
[25:23] SPEAKER_02: I'm coming back around to uh watches in the pool.
[25:26] SPEAKER_01: Oh, you're just you're literally just saying that to draw and this, mate.
[25:31] SPEAKER_01: Don't do not bite, Greg.
[25:33] SPEAKER_01: Don't bite.
[25:34] SPEAKER_02: No, you know what?
[25:36] SPEAKER_02: I don't know.
[25:36] SPEAKER_02: I uh not not as a recording, not to record times and splits and things like this.
[25:44] SPEAKER_02: But sometimes it's nice to have something counting your laps and you don't have to, you know.
[25:50] SPEAKER_00: What?
[25:51] SPEAKER_00: Why is your is that because you do four by a K?
[25:54] SPEAKER_00: Is that why you need something to count the laps?
[25:56] SPEAKER_01: Just don't let him, don't let him, he's trying to act like now no, no, I'm actually being serious.
[26:01] SPEAKER_01: He's not, he's rage baiting you, Greg.
[26:02] SPEAKER_01: And Vicky, you're you've bitten, so just don't buy into this.
[26:06] SPEAKER_00: I'm gonna mute my microphone so I can't do it anymore.
[26:09] SPEAKER_01: He's got a big cheesy grin on grin on his face.
[26:11] SPEAKER_03: Alright, I'll move a sign, but before we go, I want to ask Apple, have you been to room 40?
[26:16] SPEAKER_02: Um no, what is that?
[26:18] SPEAKER_02: I'm trying to work out what that is.
[26:20] SPEAKER_03: No room for these nuts on your chin.
[26:23] SPEAKER_03: Yeah, you heard it.
[26:24] SPEAKER_03: D's nuts jokes are back for 2026.
[26:27] SPEAKER_02: They never left.
[26:29] SPEAKER_02: I always give my wife D's nuts jokes and shakes the head.
[26:38] SPEAKER_03: Uh and out is taking things too serious.
[26:43] SPEAKER_02: That's a good one.
[26:44] SPEAKER_02: All right, mine is in Strava out Instagram.
[26:49] SPEAKER_02: I've come out.
[26:49] SPEAKER_02: Strava's in.
[26:50] SPEAKER_02: It's it's a it's uh I'm putting more effort into my Strava.
[26:54] SPEAKER_02: Um it was actually, you know, Greg, you messaged me the other day and said um because I was surprised at how much traction Vicky was getting on her um Strava.
[27:03] SPEAKER_02: Me too.
[27:03] SPEAKER_02: And then Greg's like, yeah, that's because she's actually like putting in descriptions, Mr.
[27:07] SPEAKER_02: Morning Run, or something.
[27:09] SPEAKER_02: So you know what, Greg?
[27:10] SPEAKER_02: I've uh I've started putting in a little bit more effort into my posts.
[27:14] SPEAKER_02: Um go look at my run that I did today.
[27:17] SPEAKER_02: I put up a nice selfie for uh people to look at.
[27:20] SPEAKER_02: Can't wait.
[27:21] SPEAKER_01: I'm gonna talk to you about precision fuel and hydration.
[27:25] SPEAKER_01: I think I can talk about precision at the moment because I'm using them so much.
[27:28] SPEAKER_01: I ran 145k last week.
[27:31] SPEAKER_01: I've ran over 100K for like six weeks in a row now, and I'm going through almost more precision, fuel, and hydration than I uh I care to admit to.
[27:40] SPEAKER_01: I think the best way to use it is consistently.
[27:44] SPEAKER_01: And I've been thinking about this because I think that over the history of my training, I've been someone who uses gels or electrolyte tablets really haphazardly, really sporadically.
[27:55] SPEAKER_01: And I don't think I was ever getting the most out of myself now that I reflect on it.
[27:59] SPEAKER_01: Whereas now I use them almost every day, like literally almost every day.
[28:03] SPEAKER_01: If I have a long run, then I have three gels with me.
[28:06] SPEAKER_01: I have a PF30, a PF30 caffeine, and a PF90.
[28:10] SPEAKER_01: Every single long run, whether it's 20K or 30K, whether I take them all or not, I just have them with me at all times.
[28:16] SPEAKER_01: If I'm on the treadmill doing an hour session, I have two gels, two PF30 gels.
[28:21] SPEAKER_01: Every night before bed, if I've got a big session the next day, I have a pH 1000 electrolyte tablet in a 600mm bottle of water at about 7 p.m.
[28:29] SPEAKER_01: the night before.
[28:30] SPEAKER_01: And I just feel like so good every day.
[28:33] SPEAKER_01: Like if you go and look at my Strava, my training's been super consistent.
[28:36] SPEAKER_01: I haven't had a bad run in like, you know, 12 weeks since I've been running seriously.
[28:41] SPEAKER_01: And I 100% think it's because of how I've been fueling, and I use precision for that because I just love them.
[28:48] SPEAKER_01: I think the gels have the best texture and flavor of any gel that I've had.
[28:52] SPEAKER_01: Um, I really like their electrolyte tablet.
[28:54] SPEAKER_01: Some Evervescency electrolyte tablets have made my gut a bit shit in the past, whereas the pH 1000 hasn't.
[29:01] SPEAKER_01: And I think it's maybe because of the concentration of the minerals in the uh tablets.
[29:06] SPEAKER_01: Like some are stronger than others, some are weaker than others.
[29:09] SPEAKER_01: I think I can't handle a really strong one, like the pH 1500.
[29:13] SPEAKER_01: I don't think I lose enough in my sweat to tolerate that.
[29:16] SPEAKER_01: Whereas the pH 1000, which just has a little bit less, is so good for me, and I never feel sick from it.
[29:21] SPEAKER_01: Um, and if I reflect on my training, like I said, I just used to feel so like randomly bad out of nowhere, randomly fucked out of nowhere, tired, I'd have bad sessions all the time.
[29:33] SPEAKER_01: I'd start to do like a threshold session and I'd be like, why don't I have it today?
[29:37] SPEAKER_01: I haven't felt that this entire training block.
[29:39] SPEAKER_01: And I do think it's just because I consistently every day am on top of my nutrition, on top of my fueling, on top of my hydration.
[29:46] SPEAKER_01: So if you want to do that as well, if you relate to anything that you just heard me say, then head over to Precision Fuel and Hydration's website.
[29:53] SPEAKER_01: Use the discount code TTH25 that gets you 15% off your first order.
[29:58] SPEAKER_01: Um, and all the details for that are in the description to this podcast as well.
[30:03] SPEAKER_01: Okay, my second one.
[30:05] SPEAKER_01: Uh, in more total time at threshold and out running in boring shoes.
[30:11] SPEAKER_01: So self-explanatory, really.
[30:14] SPEAKER_01: I I think once you get your threshold right and stop running your threshold too too fast, you can do so much time at threshold, get really fit and not get injured.
[30:24] SPEAKER_01: And the mistake I've made, both in my coaching and for my own personal training, is setting thresholds too fast.
[30:31] SPEAKER_01: Just you there there is no reason to do your thresholds like they are VO2 max.
[30:36] SPEAKER_01: Just be disciplined, be control with them.
[30:38] SPEAKER_01: And you can do like hours a week, like literally, probably like I don't know, two hours a week at threshold if you if you're super fit and adapted.
[30:45] SPEAKER_01: Whereas if you do them slightly too fast, you can probably do 30 to 40 minutes of it, and your injury risk is quite high, and you probably don't get the fitness gains from doing more at a lower intensity.
[30:54] SPEAKER_01: And running in boring shoes, I've spent so long fighting wearing fun shoes every day, and recently I've just stopped.
[31:02] SPEAKER_01: Like I just wear whatever shoe makes me want to go out and run and feels great.
[31:06] SPEAKER_01: I don't care what it is.
[31:07] SPEAKER_01: It could be a race day shoe, it could be a super trainer, maybe it is a boring shoe one day because I feel like it.
[31:13] SPEAKER_01: But I just wear whatever shoe I want whenever I want, like, and I don't have to explain that to anyone.
[31:18] SPEAKER_01: So um, yeah, I'm I'm I'm I'm kicking out this like save your your fun shoes for when it matters thing.
[31:25] SPEAKER_01: Just wear them whenever you want.
[31:26] SPEAKER_00: My only pushback to that is that I have a thing with people wearing carbon shoes all the time because I think people wear them too much because they think that they can do more, well they can, they can do more volume, they can run more frequently, they can run faster, and people love that they feel good and they can do more in them.
[31:46] SPEAKER_00: But for me, there is a definite link in lower limb injuries that are coming, especially sacrum, femur.
[31:56] SPEAKER_00: Um, there's a lot of stuff that's cropped up that doesn't seem to it seems to be very much in line with increased use of overshoe of carbon super shoes.
[32:05] SPEAKER_00: So for me, I would still possibly limit that a little bit, but hey, if you want to wear your fancy shoes, you go wear your fancy shoes, Jack.
[32:12] SPEAKER_01: My anecdotal evidence is that it has led to a huge increase in incidence of sacral stresses and femoral stress fractures.
[32:19] SPEAKER_01: Yeah.
[32:20] SPEAKER_01: I've seen so many.
[32:21] SPEAKER_01: But there was a research paper that came out literally like a month ago basically saying that is not true.
[32:27] SPEAKER_01: Like that was the conclusion of the study.
[32:29] SPEAKER_01: There has been no increase.
[32:31] SPEAKER_01: But I disagree.
[32:32] SPEAKER_01: Like every physio you talk to, every like high-level podiatrist you talk to, even like sports doctors, everyone is noticing that there's been an increase in the incidence of you know upper upper leg and and uh lower back stresses.
[32:47] SPEAKER_01: So I don't know.
[32:48] SPEAKER_01: I kind of agree with you, and I'm not gonna wear super shoes every day, but I'm not gonna just save them for races, like whether it's once a week or twice a week or that kind of thing, or or even just a funner training shoe that isn't a super shoe.
[33:00] SPEAKER_01: You know what I mean?
[33:00] SPEAKER_01: Like I'm just I'm just done with wearing really shit shoes.
[33:05] SPEAKER_00: I don't think you should be wearing shit shoes anyway, but all right.
[33:08] SPEAKER_00: Uh my next in and out in trusting the coach and the process and out too much social media content.
[33:17] SPEAKER_00: So to expand on those.
[33:20] SPEAKER_00: There is so much watching of what other people are doing, whether that's on social media or in real life, that I think people have a real problem these days with actually laying their trust in a coach and just continuing to follow the process that's been laid out for them or that they've agreed to or that they've understood.
[33:38] SPEAKER_00: People seem to kind of get scared really easily or get kind of distracted by what else they might see and kind of flicked to another program or hop around coaches.
[33:49] SPEAKER_00: You're just never going to improve that way.
[33:51] SPEAKER_00: You've got to vet your coach, yes, who is who it is you're gonna work with, commit to a programme and just bloody stick to it because it's just you know, yeah, you're just you're just harming yourself if you can't commit.
[34:03] SPEAKER_00: Um, and then for social media content, too much social media content, and what that I mean is social media is great, it provides us with a lot of entertainment, it provides us a lot of information about people, but sometimes um, whether it's sort of an organization or whether it's a person, they pump out so much content that it kind of just devalues what they're actually doing.
[34:24] SPEAKER_00: Like you can't keep up with all of it.
[34:26] SPEAKER_00: There's so many stories or different grid posts day on day.
[34:30] SPEAKER_00: Just curate really good quality stuff.
[34:34] SPEAKER_00: I want to see social media that's actually like worth watching.
[34:37] SPEAKER_00: I don't want to see a hundred stories and a million grid posts because I'll just lose them.
[34:41] SPEAKER_00: I won't get to see them all anyway.
[34:42] SPEAKER_00: Just make if you're gonna put social media stuff out there, just make it good.
[34:45] SPEAKER_00: That's all I've got to say on that.
[34:46] SPEAKER_03: Well, and it's like cheap.
[34:48] SPEAKER_03: I feel like so many pro tra athletes are like, oh, I have to just like post me running and like say some quote.
[34:53] SPEAKER_03: I'm like, dude, did someone pay you to do that?
[34:56] SPEAKER_03: Like, fine, but if they didn't, why are you even posting that, dude?
[34:59] SPEAKER_03: You're that content sucks.
[35:00] SPEAKER_03: Like, make something good that you're proud of to put out.
[35:03] SPEAKER_03: Um so I I totally agree.
[35:05] SPEAKER_03: And especially don't get caught up in all I think pro-traathletes posting training and shit on Instagram is all of it, it's so fake, dude.
[35:12] SPEAKER_03: I think everyone does the Norwegian plan.
[35:14] SPEAKER_03: They put out BS.
[35:15] SPEAKER_03: I'm not trying to call out I'm not trying to call out this person in particularly.
[35:19] SPEAKER_03: I'm gonna preface that.
[35:20] SPEAKER_03: But you know, Kat Matthews talked about her running, going into Texas, and I'm just like, I just don't believe this that much.
[35:27] SPEAKER_03: And like maybe it's true, maybe it isn't, but I'm like, you're running 18k for three months and you did three weeks of 50k into an Iron Man.
[35:34] SPEAKER_03: Like, don't look at that and think that, oh, I can run 30k a week and do well in an Iron Man, because you sure as hell won't.
[35:40] SPEAKER_03: So I'm always like, I don't know.
[35:42] SPEAKER_03: I just I I don't I don't believe the shit anymore.
[35:45] SPEAKER_03: Like I even in you know, lots of things on social media, there's just so much AI, so much out there.
[35:50] SPEAKER_03: Like, yeah, be careful out there, everyone.
[35:52] SPEAKER_00: Yeah, maybe that should be it.
[35:53] SPEAKER_00: Don't believe everything you see on social media because it isn't, it's not always truth, is it?
[35:58] SPEAKER_03: Yeah.
[35:58] SPEAKER_01: Vicky, I want to use this to segue into my second ever edition of rating Jarn for Dino's Instagram.
[36:06] SPEAKER_01: So I don't know if you guys saw this or if you follow Jarn on Instagram, but on the 28th of December 2025, Jan posted a little off-season end-of-year holiday, uh, what do you call it when you post lots of different pictures in one thing?
[36:20] SPEAKER_02: Carousel.
[36:21] SPEAKER_02: Carousel.
[36:22] SPEAKER_01: Carousel.
[36:23] SPEAKER_01: He posted eight pictures of himself.
[36:26] SPEAKER_01: Now, I'm gonna I'm gonna get you all to guess.
[36:29] SPEAKER_01: How many of these eight pictures was Jan Fredino wearing a shirt in?
[36:34] SPEAKER_01: Apo.
[36:36] SPEAKER_02: Zero.
[36:37] SPEAKER_01: Vicky?
[36:38] SPEAKER_00: Zero.
[36:39] SPEAKER_01: Greg?
[36:39] SPEAKER_01: Four.
[36:40] SPEAKER_01: Okay, so Apo and Vicky much closer.
[36:43] SPEAKER_01: One.
[36:43] SPEAKER_01: One of these pictures, Jan Fredino is wearing a shirt.
[36:46] SPEAKER_01: He led with a shirtless photo, one nipple showing, kind of one and a half nipple showing.
[36:51] SPEAKER_01: Like looking.
[36:52] SPEAKER_01: Just a nipple count here.
[36:53] SPEAKER_00: That's exactly what I was gonna say.
[36:54] SPEAKER_00: Nipple count.
[36:55] SPEAKER_01: Yep, and then the next shirtless photo, uh, eight-pack on full display.
[37:00] SPEAKER_01: He he's the only one whose full body you can see without a shirt.
[37:03] SPEAKER_01: It's got four people in it.
[37:04] SPEAKER_01: Everyone else's body is kind of like only half there, whereas his is full eight-pack on display.
[37:09] SPEAKER_01: Again, just the single nipple though, one other nipple, is covered.
[37:12] SPEAKER_01: And then the other one is kind of he's got his he's sitting on a like a beach lounge, like a banana lounge type thing, looking out at the beach.
[37:20] SPEAKER_01: It's very kind of model photo shooty.
[37:23] SPEAKER_01: He's got both of his hands leaning backwards, so he's kind of in like a tricep dip position, but with his bum on the edge of the seat, and the tricep definition looks out of this world.
[37:35] SPEAKER_01: Like you just go and look at it.
[37:36] SPEAKER_01: You can learn tricep anatomy from it.
[37:38] SPEAKER_01: His back muscles, his rhomboids, his lats, rear lats, they look amazing.
[37:42] SPEAKER_01: He knows it too.
[37:43] SPEAKER_01: That's why he's picked that photo.
[37:45] SPEAKER_01: Then the next one is the shirt on photo where he's got a little espresso, he's got his sunglasses on, he's doing a laugh.
[37:52] SPEAKER_01: Now, I strongly believe nothing funny was said.
[37:54] SPEAKER_01: I do think it looks like a hey Jarn laugh, I'll take a photo of you here.
[37:58] SPEAKER_01: Then the next one is him sitting on a chair at the side of the beach, feet up.
[38:03] SPEAKER_01: This one's more about calf definition and kind of it screams to me.
[38:07] SPEAKER_01: I'm living the good life here.
[38:09] SPEAKER_01: I know it.
[38:10] SPEAKER_01: You should all be jealous.
[38:11] SPEAKER_01: If you're looking at this, be jealous of how much money I have and how great my life is.
[38:16] SPEAKER_01: I'm on a beach, you couldn't afford to be here, you can't take time away from your kids or work like I can.
[38:21] SPEAKER_01: I'm the man.
[38:22] SPEAKER_01: The next one, he's playing tennis, barefoot, shirt off, two nipples on display.
[38:28] SPEAKER_01: The other one laying on the beach, got another back shot, and then we got a classic about to dive into the pool, shirt off, overlooking this.
[38:35] SPEAKER_01: Like probably, I would say, I reckon$1,200 a night accommodation, resort accommodation.
[38:42] SPEAKER_01: So, yeah, Jan Fredino, second ever edition.
[38:45] SPEAKER_00: That was a lot of detail.
[38:46] SPEAKER_00: I'm not sure we needed all of that, Jack.
[38:47] SPEAKER_00: That was a lot of detail on Jan's physique and his nipples.
[38:52] SPEAKER_03: Well, we talk about like me and I have a crush on, you know, Matt Hauser, Brown Lee Schomberg, but the the Jack on Jan Fredano, I think that ranks number one in like crushes on the podcast, because this man just I'm not detailing Instagram sh we're talking about deltoids on this podcast.
[39:08] SPEAKER_03: Come on, man.
[39:09] SPEAKER_01: You weren't here for the first ever edition of rating Jan Fredino's latest Instagram post, were you, Vicky?
[39:14] SPEAKER_00: No.
[39:14] SPEAKER_01: Uh but it was the same thing.
[39:15] SPEAKER_01: It was just a lot of shirts off pictures and and me me describing them.
[39:19] SPEAKER_01: So yeah, maybe we'll do another one in about May or June, because uh he uh his Instagram's a good follow if you like shirtless pictures of Jarn Fredino.
[39:26] SPEAKER_03: And everyone does.
[39:27] SPEAKER_03: Alright, uh my next one is in is RPE, which is rate of perceived exertion, and out lactate.
[39:34] SPEAKER_03: And yes, Norwegian method is very in, but I don't know, I just feel like everyone should just really get a good sense of like internal effort.
[39:41] SPEAKER_03: And if you need metrics to help drive that in the end, like or t to gauge that, that's great, but I feel like training is just more enjoyable when you're like, hey, I'm gonna go out and do X workout, like oh, I'm gonna run some tempo.
[39:52] SPEAKER_03: You can just go and run tempo by feel or in the pool or whatever it might be.
[39:56] SPEAKER_03: So I think for long term and I think just long term being good at the sport, like you need to hone in on your internal efforts because I'd love to see a triathlon where they just disregarded, like, hey, you can't use computers or watches or anything.
[40:10] SPEAKER_03: The pros would still finish the same.
[40:12] SPEAKER_03: I think it's maybe some of the age troopers who would need help.
[40:14] SPEAKER_03: So aid troopers out there, hone in on that RPE.
[40:17] SPEAKER_03: I think that I think it it's more enjoyable uh in life and training.
[40:21] SPEAKER_01: You know, if you want to sell coaching or training programs or books or videos, just put Norwegian in it.
[40:28] SPEAKER_01: Like, you know what I mean?
[40:29] SPEAKER_01: Like Norwegian something, and it will just sell.
[40:31] SPEAKER_01: Like people just go, oh, this is Norwegian training, it must be good.
[40:34] SPEAKER_01: Whereas if you look at RPE, the most successful coach we've ever had in the sport, wow, way to bring the tone down.
[40:48] SPEAKER_01: He only goes by RPE, he doesn't believe in lactate either, so you're getting more and more towards the method, Greg.
[40:54] SPEAKER_03: Actually, I'm into lactate now.
[40:59] SPEAKER_02: Alright.
[41:00] SPEAKER_02: My next one, in lap counters, out brick workouts.
[41:06] SPEAKER_02: Um I mean the inn's pretty What are you laughing at, Greg?
[41:10] SPEAKER_03: I just like lap counters are in, like, yeah, alright, I like it.
[41:13] SPEAKER_03: Sam Renew, baby.
[41:15] SPEAKER_02: Well that's what I yeah, that's where I was going.
[41:17] SPEAKER_02: Um with that.
[41:18] SPEAKER_02: Yeah, I think lap counters need to be in.
[41:20] SPEAKER_02: Um and out brick workouts.
[41:22] SPEAKER_02: I think um for me um personally, I still think brick workouts have benefits for amateurs and people with busy lives and needing to cram in sessions.
[41:35] SPEAKER_02: Um but for pros, I think you know, I think in the past maybe I've done too many brick workouts and the quality of my training has suffered.
[41:43] SPEAKER_02: So 2026 brick workouts are out for me.
[41:46] SPEAKER_02: Not all the time, but maybe not as many as I used to do.
[41:50] SPEAKER_01: Okay, my last one in the treadmill and out laziness or like instant gratification.
[41:57] SPEAKER_01: So I have resisted the treadmill for my entire life.
[42:02] SPEAKER_01: I have found it boring, I have thought it doesn't work, but it does.
[42:06] SPEAKER_01: It does.
[42:07] SPEAKER_01: I've been forced into using the treadmill because you cannot run outside in the snow, and I didn't realize that was a thing because I've lived my whole life in Australia and I come to Europe and I realize holy shit, winter is not what I thought winter was, so I have to go to the treadmill.
[42:19] SPEAKER_01: And I have gotten so much fitter using the treadmill because you don't get carried away, you just set it to a pace that feels like comfortably hard for for reps, and then you just leave it.
[42:30] SPEAKER_01: Like you don't get surgy, you don't look at your watch and your your GPS watch is a little bit off, so you you do a surge and you run a bit harder, and then you look out and you're running too fast.
[42:39] SPEAKER_01: You just set it and forget it.
[42:40] SPEAKER_01: And I'm a huge, huge fan.
[42:42] SPEAKER_01: I don't use incline, I just put it on 0%, and if I need to make it faster, I'll make it faster.
[42:46] SPEAKER_01: And I think my outdoors running has gotten better because of it.
[42:49] SPEAKER_01: And laziness or instant gratification has been a bit of a problem with my with me the last kind of two, three years, where it's like, yeah, I could go for a run, but I could also like order Guzman and Gomez on Uber Eats and just lay in bed and watch YouTube videos and do that.
[43:05] SPEAKER_01: But I feel shit long term and only good for like 10 minutes.
[43:09] SPEAKER_01: So um this year I've really or 2025, I've really changed that and I want to continue that habit into 2026 where I do things that maybe I don't always want to do in the moment, but they make me feel better long term.
[43:22] unknown: Good.
[43:22] SPEAKER_00: Well, I agree with I agree, absolutely agree with you with you out.
[43:26] SPEAKER_00: I think with you're in, whilst I totally understand the performance benefit, what about your head?
[43:31] SPEAKER_00: What about you know, just the love of running?
[43:34] SPEAKER_00: It's so hard on a treadmill to find that.
[43:36] SPEAKER_00: And and I totally agree with running on a treadmill, and I'm doing a bit of it, or not yet, but I did some before I had my daughter, and I will start again by doing some um when I start running again.
[43:47] SPEAKER_00: But you know, just what about yeah, just getting outside because you love running.
[43:51] SPEAKER_01: I still love it way more, Vicky.
[43:53] SPEAKER_01: I'd still prefer to do all of my easy running, 100% of it outdoors.
[43:57] SPEAKER_01: I do not like if you said hey, just go run.
[44:00] SPEAKER_01: 90 minutes easy on a treadmill, I'd probably rather shoot myself in the head.
[44:04] SPEAKER_01: But like a little threshold session or like 30 to 60 minutes of hard running where you've got like a bit of variance to the pace, you can just get in a rhythm, you just put your your airpods in, listen to some music, and it's actually quite enjoyable once you get into the flow of it.
[44:17] SPEAKER_01: But if you're just running really easy, low heart rate, you just you're right, you do get completely bored.
[44:22] SPEAKER_00: Okay, my final in and out.
[44:25] SPEAKER_00: In bright or distinguishable fun tri-suits and out trathlon PBs in your bio.
[44:33] SPEAKER_00: So I'm probably going to offend people with that, but here we go.
[44:35] SPEAKER_00: So uh in.
[44:37] SPEAKER_00: We have seen so many white and black tri-suits that it's it's a bit boring and it's a bit hard to tell who they are.
[44:45] SPEAKER_00: And if I'm honest, from a professional point of view, with a bit of the commentary work I do, it makes my life hard when people don't wear a tri-suit that makes them easy to distinguish.
[44:54] SPEAKER_00: And yes, okay, that means I've got to be better at what I do, but it's just a bit boring, isn't it?
[45:00] SPEAKER_00: Like, come on, guys, get some of these bright colours, go something for something a bit different, make it unique.
[45:05] SPEAKER_00: We've seen what can be done.
[45:07] SPEAKER_00: Some people this year have gone really out there with their tri-suits.
[45:10] SPEAKER_00: I think that's great.
[45:11] SPEAKER_00: And yes, I do understand that there is a heat element, and that's why a lot of people wear white because it's the most cooling colour, but the materials are so good these days, surely they don't have to all be white.
[45:22] SPEAKER_00: So I would love to see some more bright tri-suits, and then out.
[45:28] SPEAKER_00: I don't need to know that you did a six-hour half Iron Man, or that your running PB is four hours ten from within an Iron Man.
[45:39] SPEAKER_00: Like these stats are so irrelevant because you know, we all know courses vary, and it's great that you're really proud of your achievements or whatever it is that you've done, but is that what defines you as a person in your bio?
[45:53] SPEAKER_00: I mean, I sort of hate that I've got some of my uh triattle on achievements, if you like, in my bio, but from a professional point of view, I was told I needed to do that, which is why it's there.
[46:03] SPEAKER_00: Otherwise, it wouldn't be on there at all.
[46:05] SPEAKER_00: There would be nothing about the results that I've achieved in my bio.
[46:08] SPEAKER_00: So, from a if you're a professional athlete, I kind of get why you've got to have some of that stuff in there, but otherwise, like just take it off, take off the times because we know that courses vary, just it's it's just a bugbear of mine, so get rid of it.
[46:20] SPEAKER_03: Yeah, well, how about I get my 40% off ambassadorship if I don't have my bios in my profile for people?
[46:26] SPEAKER_00: Yeah, yawn.
[46:27] SPEAKER_02: I think it's different for pros and amateurs, right?
[46:30] SPEAKER_02: I think if you're a world champion or um an Olympic champion, or I think you've earned the right to put that in your bio.
[46:39] SPEAKER_02: But if you're a you know, a 13-hour Iron Man finisher, I don't know if that needs to go in there.
[46:45] SPEAKER_00: Surely there are other things that are more important in your life than that.
[46:48] SPEAKER_00: You know, or other things that distinguish you as a human than that.
[46:51] SPEAKER_00: No?
[46:52] SPEAKER_00: Oh gosh, that's bad times.
[46:55] SPEAKER_03: Alright.
[46:56] SPEAKER_03: Uh my in is keeping your opinion to yourself.
[47:01] SPEAKER_03: Um I think everyone.
[47:02] SPEAKER_03: Well, we're out controlled then.
[47:09] SPEAKER_03: And my out is ins and outs lists is on the out.
[47:13] SPEAKER_03: Fucking dumb.
[47:15] SPEAKER_03: Um the first one, I just think everyone uh feels like their opinion is should be out there, and I just I don't think it's true.
[47:21] SPEAKER_03: Like your opinion most of the time kind of sucks, and if you're an expert, go ahead and say it.
[47:26] SPEAKER_03: But if not, just don't don't say it.
[47:28] SPEAKER_03: Um and yeah, ins and outs, lists, outs.
[47:30] SPEAKER_02: Yeah, that's what's your opinion on a three-hour marathon, Greg?
[47:33] SPEAKER_02: Is it fast or not fast?
[47:35] SPEAKER_01: What about an eight-hour on man Greg?
[47:38] SPEAKER_03: I can do both those in my sleep, so we know how I feel that though.
[47:42] SPEAKER_02: Alright, my last one.
[47:44] SPEAKER_02: In VO2 out zone two.
[47:47] SPEAKER_02: I've said it controversial, but uh I don't think zone two is a fad and I don't know.
[47:54] SPEAKER_02: It's it's all coming full circle.
[47:56] SPEAKER_02: I feel like I feel like polarized training's coming back and zone two is uh falling by the wayside.
[48:02] SPEAKER_03: I the thing about zone two training is people like, oh yeah, it's like my easy day, zone two.
[48:07] SPEAKER_03: I'm like, that doesn't mean e like they just with easy training.
[48:12] SPEAKER_03: It's like, okay, fine, yes, if you're like if you're a new endurance athlete, but like I it's just oh yeah, zone two easy day.
[48:18] SPEAKER_03: It's like no, that's not an easy fucking hell, you don't even know what zone two is, you stupid idiot.
[48:24] SPEAKER_01: You want to know the secret appo?
[48:26] SPEAKER_03: Yes, Jack.
[48:27] SPEAKER_01: Jeez, the irony of Greg's last out is just getting more and more by the second the out or the in.
[48:35] SPEAKER_01: Yeah, the irony probably of this apple is that it never actually changed at the top level.
[48:39] SPEAKER_01: The best guys never moved to this new age approach, and everyone's just realizing that now.
[48:44] SPEAKER_01: This was a change almost entirely driven by kind of like mediocre athletes, like age group style athletes, or not even like I'm not even talking in a triathlon sense, I'm talking on a population level, like podcasts about health that weren't really in the running and trythlon spaces.
[49:02] SPEAKER_01: Like you listen to Joe Rogan and like Peter Adder and pe people like that, they talk about zone two training a lot, and I feel like it got its legs in places like that and then kind of penetrated the endurance world.
[49:13] SPEAKER_01: But the best athletes in the world, like your Danny Allerefs, your Jan Fredinos, your Christian Blumenfelds, Gustav Eidens, Sam Laidlow's, they ain't doing this training, they never moved to that like new age zone two model.
[49:25] SPEAKER_01: They've been doing what you've been talking about and what you kind of just talked about then as coming back into fashion and having done a full circle.
[49:32] SPEAKER_01: It never it never it never left.
[49:33] SPEAKER_01: It's been here the whole time at uh at the tippy top.
[49:35] SPEAKER_02: Yeah, I agree, Jack.
[49:36] SPEAKER_02: I think um, yeah, all those um health and wellness and uh longevity podcasts, right?
[49:42] SPEAKER_02: Yeah, the Peter Otias, the Andrew Hubermans and all that, zone two was a massive fad for a couple of years, but um yeah, you could be right.
[49:49] SPEAKER_02: I like I don't know the ins and outs of a lot of the top pro triflon um like the Laidlows and the Norwegians, what how they train and stuff like that.
[49:58] SPEAKER_02: But um yeah, I think for me, for a personal um yeah, personally, VO2 in and zone two is out.
[50:05] SPEAKER_02: So But yeah, that's the ins and outs list.
[50:08] SPEAKER_02: Thanks for indulging me, Greg.
[50:09] SPEAKER_02: Um hope you guys enjoyed it.
[50:11] SPEAKER_03: It wasn't that bad, was it, Greg?
[50:13] SPEAKER_03: I had a nice time.
[50:19] SPEAKER_00: All right, so I am gonna talk about pillar performance.
[50:23] SPEAKER_00: And before I start, I have to make a bit of a disclaimer because throughout my career I sort of tried to stay away from too many supplements.
[50:31] SPEAKER_00: Largely I didn't believe in them, I was hadn't done the research and I was a bit scared of contamination risk.
[50:38] SPEAKER_00: So the evidence out there though is really strong enough that I should have been looking into certain supplements.
[50:45] SPEAKER_00: And when you come across a brand that you trust, like Pillar Performance, you really need to invest and you'd be silly not to.
[50:53] SPEAKER_00: Now, whether it's for performance benefits, your immune health, or sleep and recovery, Pillar have got you covered.
[51:00] SPEAKER_00: Jack is a very well-known fan of triple magnesium, which by the way now comes in peach iced tea flavour, if you didn't know already.
[51:08] SPEAKER_00: Because it assists with your sleep and recovery, and whether that's because you're someone who is looking to optimize your training, or whether it's simply to get the sleep that you need after stressful work, travel days, or maybe perhaps you're a mum like me who really, really values high-quality sleep.
[51:25] SPEAKER_00: Whatever it is, magnesium is what you need.
[51:29] SPEAKER_00: When it comes to athletic performance, Pillar also got you covered.
[51:32] SPEAKER_00: They have both creatine monohydrate and collagen, which are two of the most studied, researched, and proven supplements in the world.
[51:41] SPEAKER_00: If you don't already know, then creatine monohydrate promotes strength and power.
[51:44] SPEAKER_00: And then there is collagen for both tendon and ligament health and repair, something that's just more and more important to me as an athlete as I age.
[51:54] SPEAKER_00: The benefits of collagen, however, are far reaching.
[51:57] SPEAKER_00: And I did a little bit of a Google dive.
[52:00] SPEAKER_00: It's been known to help anti-aging, joint support, tissue strength, help with skin elasticity and hydration, reduce your wrinkles, strengthen hair, nails, easing joint pain, especially post-menopause when levels of collagen naturally drop.
[52:16] SPEAKER_00: It's also great in supporting bone density, promoting your gut health, aiding in postpartum recovery, which again is something that's really important for me right now.
[52:24] SPEAKER_00: It helps by rebuilding connective tissues.
[52:27] SPEAKER_00: So there's just such a multitude of reasons there.
[52:29] SPEAKER_00: If one of those doesn't hit home for you, then I don't know what I can say.
[52:32] SPEAKER_00: You're just perfect.
[52:33] SPEAKER_00: Go away.
[52:34] SPEAKER_00: We don't want you to listen.
[52:36] SPEAKER_00: We need you to head to Pillar Performance to get your supplements.
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[52:42] SPEAKER_00: They've got a code TTH, 15% off any of your needs.
[52:47] SPEAKER_00: If you're not in the UK or Europe, if you're in the States, go to the feed.
[52:51] SPEAKER_00: If you're anywhere else, go to Pillar's website.
[52:53] SPEAKER_00: Again, code TTH for 15% off.
[52:57] SPEAKER_01: Okay.
[52:58] SPEAKER_01: And our next topic just, yeah, it doesn't, it doesn't bode well given uh Greg's last one about uh keeping your opinion to yourself.
[53:05] SPEAKER_01: But we're gonna do controversial opinions.
[53:07] SPEAKER_01: We've all brought what we think to be a controversial opinion to the table.
[53:11] SPEAKER_01: We're gonna put it out there, whether it makes you like us or hate us.
[53:14] SPEAKER_01: Probably 50% of you will agree with us, 50% of you will disagree with us, and uh Vicky's gonna start us off.
[53:19] SPEAKER_00: Alright, thanks for nominating me there.
[53:21] SPEAKER_00: Uh so mine is that I think more people should use e-bikes in training as a training tool.
[53:30] SPEAKER_00: Um, I'm big on the e-bike scene.
[53:33] SPEAKER_00: I uh I used one a fair bit in it's a scene I've just decided in 2021 when I had a couple of niggles and I actually found it really useful.
[53:45] SPEAKER_00: I think uh mechanically, I think my pedalling mechanics improved actually by using an e-bike.
[53:51] SPEAKER_00: Uh I had a little problem with my knee, which meant that when I was going up hills, I could still ride my bike, I could just reduce all the torque off it by putting up the um power on the e-bike, so I was able to continue training but not strain a little niggle anymore.
[54:06] SPEAKER_00: Uh similarly, I had something going on in my shoulder at the same time, so the push and pull on the bike, which you would need to do going up hills, didn't have to do that.
[54:13] SPEAKER_00: So for me as a professional, it enabled me to carry on riding.
[54:18] SPEAKER_00: And you know, at times I could just turn the motor off completely, make it at least as hard, if not harder, than the other people that I was riding with.
[54:25] SPEAKER_00: And then I think if you're looking at from like an age group point of view, from a participation point of view, even you know, you are just starting to ride and you want to go out with your friend or your partner and you're not as strong as them.
[54:37] SPEAKER_00: Well, get on your e-bike, and then you can actually go and enjoy being outdoors and being on your bike with them.
[54:42] SPEAKER_00: And at first, you might have you know the uh motor cranked up quite high, and then you might gradually reduce it, or you might just use it up on the hills, or whatever it is.
[54:51] SPEAKER_00: So I think for actually like reducing injury or just being able to maintain riding your bike, that it's actually a really good thing to do, and I just think people can be a bit snooty about e-bikes, like oh, you rode but you were on an e-bike.
[55:05] SPEAKER_00: Well, you can actually still make it quite hard if you want to, like I said, just turn the motor off.
[55:09] SPEAKER_00: Um, but yeah, I think I think as a training tool to mitigate injury, to get into training, to get you know socializing, get fit if you're someone who's just starting out, I think they're great.
[55:20] SPEAKER_03: Well, and if you're just starting out, you can like cover more ground too, which make it make more fun.
[55:25] SPEAKER_03: You might get fitter long term just by having that e-bike.
[55:28] SPEAKER_03: Like Vicky said, and you could turn down that.
[55:30] SPEAKER_03: I've definitely been snooty before, but it's like if it's gonna it's gonna be a bridge between you not exercising and you know riding your bike a hundred miles, I feel like like long term that's good, and like everyone's gonna benefit from people getting outside more too.
[55:44] SPEAKER_00: I mean don't take the uh don't take the limiter off though, because I think that just makes you an idiot.
[55:48] SPEAKER_00: That just makes you a hooligan on a bike.
[55:50] SPEAKER_00: Um keep it on there because you know, then because they're usually limited to about 25k an hour, so then that allows adds some kind of element of oh you've actually got to work quite hard if you're going faster than that.
[56:02] SPEAKER_00: Um but yeah, no, I I think they're great.
[56:05] SPEAKER_02: Yeah, I agree.
[56:06] SPEAKER_02: If you're having fun and you're being safe out there, then um you're doing it right.
[56:10] SPEAKER_02: So it doesn't really matter what you're um, you know, if you're a pro tour cyclist or just the uh weekend warrior.
[56:16] SPEAKER_02: If it gets more people out on bikes, then I'm all for it.
[56:19] SPEAKER_02: Good one, Vicky.
[56:20] SPEAKER_02: I don't think it's controversial.
[56:21] SPEAKER_00: Oh, I'm a bit upset that no one thinks it's controversial.
[56:23] SPEAKER_00: Jack.
[56:24] SPEAKER_00: Jack, come on.
[56:25] SPEAKER_00: Come at me, Jack.
[56:26] SPEAKER_03: Jack's the one who lives where all the pro cyclists live, you know.
[56:29] SPEAKER_00: Yeah.
[56:31] SPEAKER_01: I don't know, Vicky.
[56:32] SPEAKER_01: It's a little um it's a little lame, don't you reckon?
[56:36] SPEAKER_02: I think for a pro athlete, maybe it is lame.
[56:39] SPEAKER_01: Like Vicky, an Olympic bronze medalist riding in a group ride on an e-bike.
[56:43] SPEAKER_01: It's a little lame.
[56:44] SPEAKER_00: I literally did that in 2021.
[56:47] SPEAKER_00: It was really fun.
[56:48] SPEAKER_00: I was prepping for Tokyo and I had these nickels, and I it just kept me riding.
[56:53] SPEAKER_00: And it wasn't for very long, it was just for a couple of weeks, but it was it was it was useful.
[56:58] SPEAKER_01: I can't, I can't, I just do not have the credentials to argue with you about this.
[57:01] SPEAKER_01: You're like I said, world champion and the individual event, not the not the team event.
[57:06] SPEAKER_00: Actually, I've got two of those as well, but you know, I don't like to brag.
[57:09] SPEAKER_01: Well, I definitely have never called you a three-time world champion.
[57:11] SPEAKER_01: How many seconds were you off that gold medal, by the way, Vicky?
[57:14] SPEAKER_01: 45.
[57:14] SPEAKER_00: There we go.
[57:15] SPEAKER_00: I don't actually know.
[57:15] SPEAKER_00: I was gonna say 40 something, but yeah.
[57:17] SPEAKER_03: It's actually 46, but there we go.
[57:19] SPEAKER_00: 46.
[57:20] SPEAKER_03: God, it's so close.
[57:21] SPEAKER_00: Maybe if you didn't uh ride that e-bike for a few weeks, you would have you know This was before this is the four, so maybe that's the problem.
[57:32] SPEAKER_00: Maybe I should have been riding the e-bike in the build-up to Rio, and then I would have been fine.
[57:38] SPEAKER_03: Alistair definitely rides the e-bike a lot.
[57:40] SPEAKER_03: Um, alright.
[57:41] SPEAKER_03: My controversial opinion is that heat training is way overrated rated.
[57:47] SPEAKER_03: Now, there are studies showing like an acute PO2 max boost for, you know, whatever, six or twelve weeks.
[57:54] SPEAKER_03: But you know what would be better for you is training more.
[57:57] SPEAKER_03: Everyone thinks going to the sauna four to five times a week is gonna make them a better athlete.
[58:01] SPEAKER_03: But in the end, you probably aren't doing a thoughtful enough protocol.
[58:04] SPEAKER_03: You're potentially cooking yourself, getting dehydrated too regularly, and it takes away from the most important thing, the training itself.
[58:12] SPEAKER_03: So if you've maxed out your training for years, you're a professional athlete, and you want to add some heat and some stimulus, that's fine.
[58:18] SPEAKER_03: But don't fall into the trap that you need this to perform.
[58:21] SPEAKER_03: Spend that extra time fucking training hard, and you will be a better athlete.
[58:26] SPEAKER_02: That's a good uh opinion, Greg, that you've got there.
[58:29] SPEAKER_00: That you said that you weren't gonna do in 2026.
[58:33] SPEAKER_03: I said no, I said other people should keep their band.
[58:38] SPEAKER_00: Oh, hang on.
[58:39] SPEAKER_00: I think we all missed that part of it.
[58:40] SPEAKER_00: That you were allowed to have an opinion, but no one else.
[58:44] SPEAKER_00: I thought that was a given.
[58:46] SPEAKER_02: I think um I think you're you're somewhat right here, Greg.
[58:50] SPEAKER_02: Um like sauna and heat training that shouldn't replace other training, right?
[58:56] SPEAKER_02: You're never gonna go like, oh, I'm gonna skip this run and go do a sauna instead.
[59:01] SPEAKER_02: Like that just won't work.
[59:03] SPEAKER_02: And I think that's a it's a one percenter, right?
[59:06] SPEAKER_02: And you need to get that 99% first to add the one percenters.
[59:11] SPEAKER_02: Like, um, that's what you need to do.
[59:12] SPEAKER_02: And I think there is those acute benefits like you discussed.
[59:17] SPEAKER_02: Um, but yeah, there is a risk with it as well, right?
[59:19] SPEAKER_02: And um, you know, dehydration and affecting other training.
[59:23] SPEAKER_02: I like to do my saunas after I've done all my training for that day.
[59:27] SPEAKER_02: So, you know, if I push it really hard and I, you know, dehydrate myself or something, it's not gonna impact a session later on in the day.
[59:35] SPEAKER_02: So um yeah, I think you're right, and yeah, you need to take care of the base work first before adding in those one percenters.
[59:42] SPEAKER_01: This is a good uh a good like uh bit of marketing hype from you, Greg.
[59:46] SPEAKER_01: I'm actually having a heat expert on the podcast over off season radio where we're gonna dive into all this.
[59:51] SPEAKER_01: So stay tuned for that and thank you for helping me plug that, Greg.
[59:55] SPEAKER_01: My controversial opinion I'm just so fucking sick of people doing fast courses and thinking that they're better than they are, or and probably mainly when they know the course is just ridiculously fast to the point where there has to be some questions about the course's credibility, um, or they know that it's short, and they just lie to themselves about it.
[1:00:18] SPEAKER_01: Like they go, No, I did that time, and they convince themselves even when they know that on a legit course they would never have done it.
[1:00:26] SPEAKER_01: So I've got some examples, and I the first one is controversial.
[1:00:30] SPEAKER_01: But what is going on in Valencia in running?
[1:00:33] SPEAKER_01: Like, I know we're a trython podcast, but like you look at Alex Ye's marathon, very good marathon, don't want to take away from it.
[1:00:39] SPEAKER_01: We love Alex Ye on the podcast.
[1:00:41] SPEAKER_01: Don't come at us for my little bit of a an Alex Ye, maybe I guess this is maybe a bit of anti-Alex Ye sentiment here, but I love Alex Ye.
[1:00:50] SPEAKER_01: But Valencia Marathon, there's just something going on there, like it's just too fast compared to other legit fast courses like Berlin or London or Chicago.
[1:01:00] SPEAKER_01: It's just so much faster that it's like, what's going on?
[1:01:03] SPEAKER_01: Because it's not just weather either, because the weather wasn't perfect this year, and they did the 10k there this this like this weekend, literally today, and everyone's just ran like a minute or two faster than what they would on any other course in the world.
[1:01:13] SPEAKER_01: So I don't know.
[1:01:14] SPEAKER_01: I'm just sick of seeing people post about that.
[1:01:16] SPEAKER_01: And in the trython world, come on, like how many short or GPS friendly courses do we have?
[1:01:22] SPEAKER_01: Like in Australia, we have Iron Man 70.3 Sunny Coast.
[1:01:25] SPEAKER_01: If you did your PB there, doesn't count.
[1:01:27] SPEAKER_01: I don't want to hear it.
[1:01:28] SPEAKER_01: I don't want to see it on your Instagram bio, like Vicky said.
[1:01:31] SPEAKER_01: The bike is short, the run is clearly it's clearly not the right length, the swim is even like most of the time short.
[1:01:38] SPEAKER_01: The whole race is just short.
[1:01:40] SPEAKER_01: Whatever you did, add probably 10 minutes, and that's what you would have done on a legit course, if not more.
[1:01:45] SPEAKER_01: Iron Man, Copenhagen, Hamburg, Victoria.
[1:01:48] SPEAKER_01: There's some examples in Europe where whatever you did on those courses, they're just short.
[1:01:52] SPEAKER_01: Um so yeah, I'm just I'm just sick of it.
[1:01:54] SPEAKER_02: I don't mind it too much for um marathons.
[1:01:57] SPEAKER_02: I think for marathons it's fine because marathon has a strict like they have rules and regulations and they make sure like Valencia is 42, like it's a what's a marathon 42.195 or something.
[1:02:10] SPEAKER_02: Like they get that to the meter.
[1:02:12] SPEAKER_02: Trithlon is just like they just throw the swim boys out there and like, yeah, that'll do.
[1:02:18] SPEAKER_02: Oh, it's 2k short, who cares?
[1:02:20] SPEAKER_02: Like, I think for Trithlon, yes, you're right, Jack.
[1:02:23] SPEAKER_02: For marathons, I think I kind of like those fast courses because I'm like, oh, how fast is Alex Y gonna run?
[1:02:31] SPEAKER_02: It's exciting.
[1:02:32] SPEAKER_02: Like, is he gonna run 206?
[1:02:34] SPEAKER_02: And yeah, he did.
[1:02:35] SPEAKER_02: And I kind of like it for marathons.
[1:02:37] SPEAKER_02: Trithlon, I couldn't care less.
[1:02:39] SPEAKER_02: Like, I've never cared about I don't even know what my 70.3 best time is.
[1:02:43] SPEAKER_00: Yeah, do you know?
[1:02:44] SPEAKER_01: Yeah, but here's my point about the marathon: it's in Spain.
[1:02:48] SPEAKER_01: What do you do if you're in like the southern island of New Zealand?
[1:02:51] SPEAKER_01: Like, it's so hard to get entries to Valencia now that some people are just never going to be able to get there.
[1:02:57] SPEAKER_01: Like they're never ever in their life gonna be able to get there, and they'll have to do, you know, the Wellington marathon or something that that's like 30 minutes slower than Valencia.
[1:03:04] SPEAKER_01: So it just completely distorts everyone's PBs.
[1:03:07] SPEAKER_01: We're like, hey, if you're privileged enough to be able to get a start at Valencia or or eat like maybe Berlin, but Valencia's just like it's just seeming to be so much faster than even the second fastest marathon now, but it's pretty exclusive.
[1:03:19] SPEAKER_01: It it I don't know, I think it warps it a little bit, and I I do wish there was a little less discrepancy between like a normal fast course and a ridiculously fast course like Valencia.
[1:03:29] SPEAKER_01: I don't know.
[1:03:30] SPEAKER_01: Maybe, yeah, maybe I am on a on a little island by myself on this one, but I'm telling you, there's some weird shit going on in Valencia where even though it's definitely certified and it's definitely accurate, they're doing something.
[1:03:42] SPEAKER_01: They're like it's like when Lance Armstrong was doping in the 90s, and everyone's like, no, no, he's passing all these tests.
[1:03:48] SPEAKER_01: That's the same as the Valencia kind of certification.
[1:03:51] SPEAKER_01: I don't know what it is, I don't know what it is that he's doing, what they're doing over there.
[1:03:55] SPEAKER_01: They're passing the test just like Lance was, but there's some shady shit going on in the background.
[1:04:00] SPEAKER_01: How is everyone so fast there?
[1:04:02] SPEAKER_00: And then it's like Harry Potter and the course changes in between them, like you know, some wizard comes out and chops out a K of the course, and then ta-da everyone like just runs super fast.
[1:04:12] SPEAKER_00: Like you can't hate on people because they go to a course that is notorious for being fast.
[1:04:18] SPEAKER_00: If it is certified and it is verified and it is that distance.
[1:04:22] SPEAKER_00: I'm sorry, you can't if you live in Wellington, tough luck.
[1:04:25] SPEAKER_00: If you really want to go and run the really fast race, then you enter the race and you get yourself to Europe in enough time that you have a good race.
[1:04:33] SPEAKER_00: I do agree with you on the triathlon side of things, though.
[1:04:35] SPEAKER_00: All courses are different.
[1:04:37] SPEAKER_00: I don't even know what the fastest time I ran in an Olympic distance triathlon was.
[1:04:41] SPEAKER_00: I can tell you roughly, but I don't know exactly.
[1:04:44] SPEAKER_00: Um, so yeah, like those those times they're they're just irrelevant.
[1:04:48] SPEAKER_00: And I don't want to backtrack too much, but just to add on to Greg's point, uh, I agree with you.
[1:04:53] SPEAKER_00: Yes, heat protocols that are not good are terrible and they are a waste of time, and you cook yourself, and there is no point in doing them, but good heat protocols that are scientifically researched and done appropriately, they have really good benefits, so I think they've got to stay in.
[1:05:09] SPEAKER_03: Oh, sick.
[1:05:10] SPEAKER_03: Vicky privileged over there with her perfect scientific protocol.
[1:05:13] SPEAKER_03: Why don't you share some of that knowledge with me then, Vicky?
[1:05:15] SPEAKER_00: Read a dis read a paper, Greg.
[1:05:17] SPEAKER_00: Read a paper.
[1:05:18] SPEAKER_03: I can't read, you know that.
[1:05:21] SPEAKER_00: I thought it was just that you couldn't talk.
[1:05:24] SPEAKER_04: It's both.
[1:05:28] SPEAKER_01: Greg's dyslexia is getting worse and worse with age too.
[1:05:30] SPEAKER_01: And Vicky, I'm doing Valencia this year or next year, 100%.
[1:05:34] SPEAKER_01: So I'm not judging people.
[1:05:35] SPEAKER_01: I'm just I don't I yeah.
[1:05:37] SPEAKER_00: And is it gonna go in your is it gonna go in your Instagram bio, your time?
[1:05:40] SPEAKER_03: Oh, just a Strava bio.
[1:05:42] SPEAKER_01: It's going in my Strava bio 100%.
[1:05:44] SPEAKER_00: Nice.
[1:05:45] SPEAKER_00: I feel like Strava's more appropriate than Instagram.
[1:05:47] SPEAKER_01: Yeah, like Apo said, Strava in, Instagram out.
[1:05:52] SPEAKER_01: Okay, so a quick break from the show to talk about something that's a game changer, not for your training, but for your online life, and that's normal.
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[1:07:03] SPEAKER_02: I'm going to move us on, but before I do, my heat training protocol is I stay in there until I get mild anxiety and then I stay for another five minutes.
[1:07:11] SPEAKER_02: Is that is that a good protocol, Victor?
[1:07:13] SPEAKER_02: That's out for 25 minutes.
[1:07:14] SPEAKER_00: I'm going to say that has not been that has not been scientifically approved, Apo.
[1:07:18] SPEAKER_00: I think you need to go and read a paper too.
[1:07:21] SPEAKER_02: Yeah, perhaps.
[1:07:22] SPEAKER_02: Alright.
[1:07:23] SPEAKER_02: My controversial opinion.
[1:07:24] SPEAKER_02: And I got a bit of pushback from this, but then we got into it before we started the show.
[1:07:29] SPEAKER_02: So I'm going to leave it in and um, you know, we can have it out now.
[1:07:33] SPEAKER_02: Static stretching sucks.
[1:07:36] SPEAKER_02: I just think manual therapy like TIP um release methods, uh foam rolling, uh dynamic stretching, dynamic um warm-ups and things are just so much better than static stretching.
[1:07:48] SPEAKER_02: I don't think static stretching actually does much for you, and I think in a lot of cases it actually does more harm than good.
[1:07:56] SPEAKER_02: Um so if you've got like really tight calves or something, before you go run, do not stand on a step and just like stretch your calf into oblivion for sixty seconds, because that's not gonna help it, right?
[1:08:09] SPEAKER_02: You need to warm it up, you need to um yeah, get it um ready to run.
[1:08:13] SPEAKER_02: And I think if you've got tight muscles, stretching just kind of like pulls those muscle fibers and creates more like micro-tears, right?
[1:08:22] SPEAKER_02: And uh I see Greg rolling his eyes, but um How strong do you think you are, dude?
[1:08:27] SPEAKER_03: Like what you're just tearing your muscle just by stretching it?
[1:08:30] SPEAKER_02: It's controversial, but uh you know, I'm doubling down.
[1:08:33] SPEAKER_02: I think static stretching sucks, and more people should do dynamic or trigger point release, um, graston, all that kind of stuff is way, way, way more beneficial than stretching.
[1:08:45] SPEAKER_03: I'll say my quick two things, because I bet Jack and Vicky have like actual good scientific takes.
[1:08:50] SPEAKER_03: It seems like in research they're like, oh, if you static stretch and then run, your tendons don't fire as well, right?
[1:08:56] SPEAKER_03: And it's like you're gonna go slower, right?
[1:08:58] SPEAKER_03: But then you see some of the best runners like stretching their hamstrings on the infield before, you know, big track meets, things like that.
[1:09:05] SPEAKER_03: And I think anecdotally personally, I just like to stretch my quads because they get quite tight.
[1:09:10] SPEAKER_03: But yeah, I I've seen this opinion before.
[1:09:13] SPEAKER_03: I just I just don't know.
[1:09:14] SPEAKER_03: It seems like in practice the best athletes in the world still do some static stretching, although research seems to point to that it actually is bad for you.
[1:09:23] SPEAKER_03: So I don't really know what to think about it.
[1:09:25] SPEAKER_02: Well, so to go back to that point, Greg, of you see people on the track, they've done a pretty thorough warm-up, right?
[1:09:32] SPEAKER_02: And then they're on the line and they're a bit antsy, and they're doing kind of I would call that more dynamic stretching.
[1:09:38] SPEAKER_02: They're not just like putting their leg up on a fence, stretching their hamstring for 60 seconds, right?
[1:09:43] SPEAKER_03: I feel like two hours before the race they're doing that, and then they start getting into their dynamic show.
[1:09:48] SPEAKER_03: Like, you know how track runners take like four hours to like war for a workout.
[1:09:51] SPEAKER_03: Like the first thing they do is like sit on the ground and like stretch their legs.
[1:09:56] SPEAKER_03: I don't know.
[1:09:56] SPEAKER_01: I'm kind of with you, I reckon, Apo.
[1:09:58] SPEAKER_02: I uh I think over I could ignore that was a coin flip.
[1:10:04] SPEAKER_01: I think overall static stretching probably does suck, but I do think most elite athletes do it at least every now and then.
[1:10:11] SPEAKER_01: I don't think anyone has like dedicated static stretching routines that they're doing every day.
[1:10:15] SPEAKER_01: I think if you're doing that, it's probably not a good thing.
[1:10:18] SPEAKER_01: Now we know that there's no real benefit to static stretching when it comes to endurance performance.
[1:10:23] SPEAKER_01: Like if you're doing it because you think it's gonna reduce injury risk, or if you've got a sore calf and stretching your calf is gonna make it better, or you've got like a sore hip, so you you try and open up your hips.
[1:10:34] SPEAKER_01: We know that stuff doesn't really work.
[1:10:36] SPEAKER_01: It's like it's been proven by now to a degree.
[1:10:38] SPEAKER_01: It doesn't mean fully proven for the record, but we kind of we kind of have established that we don't believe it to be the best practice, and like Apo said, can actually make things worse.
[1:10:48] SPEAKER_01: It can actually put too much um too much load through through an already damaged area and maybe increase the amount of micro tears in the in the muscle or increase the amount of inflammation in a tendon, for example, your Achilles or or your planter.
[1:11:03] SPEAKER_01: Um, so yeah, overall static stretching does suck, but I still reckon it does feel amazing that like like say you've just done a warm-up jog and you're about to do a main session, like a little, a little just like two-second quad stretch, it can feel bloody good.
[1:11:16] SPEAKER_01: Or like like I said before the show, a little back stretch, it can feel great.
[1:11:20] SPEAKER_00: Yeah, just a little, just a little, a little, a mild stretch when you're already warmed up just feels nice, doesn't it?
[1:11:26] SPEAKER_00: Like it just it just releases something in you and it feels nice.
[1:11:31] SPEAKER_00: I think I think that's all right.
[1:11:32] SPEAKER_00: But yeah, no, not this hardcore when your muscles are cold, stretching, that's just pointless.
[1:11:38] SPEAKER_01: Okay, like we talked about off the top of the show, for four weeks in a row, for a month straight, all four of us are gonna bring our top five predictions for 2026.
[1:11:47] SPEAKER_01: Last week it was Apo.
[1:11:48] SPEAKER_01: This week it's Greg's turn.
[1:11:50] SPEAKER_01: Shoot, Greg.
[1:11:51] SPEAKER_03: Number one, 2026 prediction.
[1:11:53] SPEAKER_03: No Norwegian will be on the Iron Man World Champs podium.
[1:11:57] SPEAKER_01: Male or female?
[1:11:58] SPEAKER_03: Male or female.
[1:11:59] SPEAKER_03: Wow.
[1:12:00] SPEAKER_03: Heard it here first.
[1:12:01] SPEAKER_03: Number two, me and Apo will get off the bike together in a race.
[1:12:06] SPEAKER_03: And yes, guys, I am racing professional.
[1:12:10] SPEAKER_01: Good to clarify that.
[1:12:11] SPEAKER_01: Jack O Laundry's listening.
[1:12:13] SPEAKER_01: He still didn't pick up that Greg was uh actually still a pro.
[1:12:16] SPEAKER_03: Just kidding, Apo's racing age group too.
[1:12:21] SPEAKER_03: Final chapter on his true career.
[1:12:24] SPEAKER_03: Final chapter on Apo's career.
[1:12:25] SPEAKER_03: I'm going back to the age group field for my last year.
[1:12:28] SPEAKER_01: God, Apo would do some damage as an age grouper, wouldn't he?
[1:12:31] SPEAKER_03: I would hope so.
[1:12:32] SPEAKER_03: Well, yes, because he's clearly a professional.
[1:12:37] SPEAKER_01: Imagine showing up to you at like a 70.3 that you're trying to qualify for Cona at in like the 35 to 39 age group, and Apo's on the start line.
[1:12:48] SPEAKER_03: Well, outside Australia, they wouldn't know who he was, so all right.
[1:12:51] SPEAKER_03: Um Hayden Wilde will not win a race in 2026.
[1:12:59] SPEAKER_00: Oh, you're an idiot.
[1:13:00] SPEAKER_00: What the hell?
[1:13:03] SPEAKER_00: Not unless he has another awful crash, which you know, fingers crossed he does not.
[1:13:07] SPEAKER_00: That's not gonna happen, Greg.
[1:13:09] SPEAKER_03: I didn't say that.
[1:13:10] SPEAKER_03: Well, that's weird, Mickey.
[1:13:11] SPEAKER_01: I mean, he's he still won six despite that last year.
[1:13:14] SPEAKER_00: Alright, whatever.
[1:13:14] SPEAKER_03: Alright.
[1:13:16] SPEAKER_03: Jack will cement himself as an elite triathlon coach in the eyes of the sport.
[1:13:21] SPEAKER_00: Are you saying he's not right now?
[1:13:24] SPEAKER_03: I think he is, but I think in like when you think of Jack Kelly, you're not like, oh, elite coach.
[1:13:28] SPEAKER_03: Like, oh yeah, he's the guy who does the triathlon podcast, which he is, but like I think Jack's real strengths are you know, he's a good podcaster, but I think he's great at many other things and better.
[1:13:40] SPEAKER_03: Uh so I think people come to recognize that.
[1:13:44] SPEAKER_03: And I think Vicky will surprise herself in her half marathon in a good way or a bad way.
[1:13:52] SPEAKER_03: Oh, in a good way.
[1:13:54] SPEAKER_02: 115, Vicky.
[1:13:55] SPEAKER_03: If she can get that FTP up to maybe 120, 130 lots, she is gonna be flying.
[1:14:01] SPEAKER_00: Watch his face, guys.
[1:14:04] SPEAKER_01: Vicky, your strata strata is absolutely pathetic at the moment, by the way.
[1:14:09] SPEAKER_01: Okay.
[1:14:12] SPEAKER_01: The single hardest thing about training is being consistent.
[1:14:16] SPEAKER_01: And there's nothing more frustrating than when you want to be consistent or you've finally found some consistency and you get yet another running-related injury like Achilles pain, a stress fractural reaction, runner's knee, or some plantar fasciitis.
[1:14:28] SPEAKER_01: That's exactly where lever can help.
[1:14:30] SPEAKER_01: Lever is a tool that allows you to keep training while reducing impact so you can recover, rebuild, and stay on track with your running.
[1:14:38] SPEAKER_01: Lever is a bodyweight support system that attaches to your treadmill and can remove up to 45 pounds or 20 kilos of your body weight while you run.
[1:14:46] SPEAKER_01: By reducing impact, it helps you train through little niggly injuries, safely rebuild after some time off running, and increase your mileage without fear of breaking down.
[1:14:55] SPEAKER_01: And it's not just for rehabbing, although that is a great use for it, it's also a tool for performance.
[1:15:01] SPEAKER_01: What many people don't know is that seven of the top 11 women at the 2024 Iron Man World Championships used Lever to train and recover in the lead up to the race, including the world champion.
[1:15:12] SPEAKER_01: Lever is lightweight, it's portable, and connects with a digital scale so you can dial in exactly how much load you want to take off while you run.
[1:15:21] SPEAKER_01: Exclusive to the triath on our listeners, you can use the code TTH to get you 20% off your Lever system.
[1:15:29] SPEAKER_01: Um to do that, just visit levermovement.com and start running smarter today.
[1:15:34] SPEAKER_01: Get consistent in your running.
[1:15:36] SPEAKER_01: It's the main thing that will get you running faster.
[1:15:40] SPEAKER_01: Your Spotify comments to finish the show.
[1:15:43] SPEAKER_01: We didn't do it last week, so we've got a little bit of a blend between Spotify comments from uh two weeks ago and one week ago, so it's a good bunch.
[1:15:50] SPEAKER_01: We love the Spotify comments.
[1:15:52] SPEAKER_01: We're gonna keep it going all 2026.
[1:15:54] SPEAKER_01: I actually really missed it in last week's uh podcast, so I'm really happy that we're uh finishing the podcast with it this week.
[1:16:00] SPEAKER_01: So I've got a like a really hard name to start.
[1:16:03] SPEAKER_01: I'm gonna do a bit of a Greg Harpy here and not be able to pronounce this, but David Pissinolt?
[1:16:08] SPEAKER_01: Is that what you guys would say?
[1:16:09] SPEAKER_00: I would go I'd go Pisinot.
[1:16:12] SPEAKER_01: Pissinot.
[1:16:12] SPEAKER_01: I reckon it's French.
[1:16:13] SPEAKER_00: He sounds French, yeah.
[1:16:14] SPEAKER_00: That's what I'm going with.
[1:16:16] SPEAKER_01: Yeah, there's only two things I really hate in this world, and it's uh racists and the French.
[1:16:21] SPEAKER_01: Okay, David says, Jack and Co.
[1:16:24] SPEAKER_01: Can you give an opinion on PTO board elections?
[1:16:28] SPEAKER_01: They're seeking three athletes for their 2026 board.
[1:16:32] SPEAKER_01: Three times PTO pros in the top 50 have to nominate candidates, and then only athletes in the top 50 get to actually vote with athletes ranked highest getting a larger percentage of votes, aka one vote does not equal one vote.
[1:16:46] SPEAKER_01: Just doesn't seem democratic to exclude athletes that are good, but might not be able to carve out a full living from the sport.
[1:16:53] SPEAKER_01: So I read this comment from David and I said, all right, I'm gonna send a message out to a few ex-PTO athlete board members that I know.
[1:17:02] SPEAKER_01: If I just messaged one, people would probably like have theories about who it was.
[1:17:06] SPEAKER_01: So I actually messaged four, so you'll never be able to guess which one of them gave this answer.
[1:17:11] SPEAKER_01: But they said in response to David's comments, just answer who gives a fuck.
[1:17:17] SPEAKER_01: The athlete board doesn't have any say in anything anyway.
[1:17:22] SPEAKER_02: Ouch.
[1:17:23] SPEAKER_02: Name and shame.
[1:17:24] SPEAKER_01: I'm not I'm not gonna tell you who it is.
[1:17:26] SPEAKER_01: It's probably not who you'll expect either.
[1:17:28] SPEAKER_01: It's it's actually definitely not who you would first guess.
[1:17:31] SPEAKER_01: Uh but yeah, I mean, I'm not qualified to give an answer like someone who was actually on the athlete board was David.
[1:17:38] SPEAKER_01: So I hope that satisfy satisfies you.
[1:17:40] SPEAKER_03: Uh, can I say one thing?
[1:17:42] SPEAKER_03: Uh it's it's obviously clearly a joke because last year I submitted my name, and for the three athletes to nominate me in the top 50, I put Alistair, Magnus, and Daniel Backagard, and I don't know them, and I've never talked to them, and they didn't nominate me, and I got on the ballot.
[1:17:59] SPEAKER_03: So I was just like, oh shit, I just did this sarcastically, like saying this was a dumb process, because I think it is, but yeah, clearly the whole thing doesn't matter in any way, shape, or form.
[1:18:10] SPEAKER_03: Okay.
[1:18:13] SPEAKER_03: Um, hold on.
[1:18:22] SPEAKER_04: Come on.
[1:18:24] SPEAKER_03: Camilo Arenguren says you nailed that, Greg.
[1:18:32] SPEAKER_01: For people who don't know what just happened, then it was Greg's turn to do a comment.
[1:18:36] SPEAKER_01: He he read the name, you could see him read the name and panic, and we all just realized he thought, oh fuck, I can't say this name.
[1:18:45] SPEAKER_03: Alright, regarding the 12 to 20 meter draft rule in Iron Man, I like everyone else think it should change.
[1:18:51] SPEAKER_03: But I'd like to play devil's advocate for a second.
[1:18:54] SPEAKER_03: If it's approved just like that, I think the swim will lose relevance and the sport will move towards being a bike run race.
[1:19:01] SPEAKER_03: It already is, by the way.
[1:19:02] SPEAKER_03: The swim is relatively short in an Iron Man, and without race dynamics, you can compensate much more easily later on.
[1:19:09] SPEAKER_03: Someone might think, I'll just stay in my zone, losing thirty seconds is nothing.
[1:19:14] SPEAKER_03: Now, does it need to be longer than a 4K swim?
[1:19:17] SPEAKER_03: Uh, this is interesting.
[1:19:18] SPEAKER_03: I just think we should uh do a staggered swim start the day before and then a time trial bike start, thus not allowing drafting and the swim and making it fair.
[1:19:31] SPEAKER_03: That's my per that's my perspective.
[1:19:33] SPEAKER_01: I kind of push back that the swim isn't relevant because and I wouldn't have until 2025, Greg.
[1:19:39] SPEAKER_01: But look at what happened in the women's T100 racing this year.
[1:19:42] SPEAKER_01: Ash Gentle and Julie Duron could not win races when that whole front swim pack was wet there, when Lucy Charles Barclay and Jess Liamont and Taylor Nibb were there and Kate Wolf were there, they swam away from the rest of the field and no one could catch them.
[1:19:57] SPEAKER_01: So if that doesn't tell you that the swim still has relevance to results when the T-100 have 20-metre draft zones, I don't think anything will.
[1:20:05] SPEAKER_01: Like I reckon if you have a strong enough swim pack, it can still absolutely dictate who's going to win a race.
[1:20:10] SPEAKER_01: Now, maybe not in a full Iron Man, but over middle distance racing, 2025 women's PTO racing proved that the swim still does have relevance when there's a 20-meter draft draft rule.
[1:20:20] SPEAKER_02: But Lucy and um Kate Wolf and Julie Deron are the best bike runners as well.
[1:20:27] SPEAKER_02: So take them out of the race.
[1:20:29] SPEAKER_02: It's not just the swim they're impacting, it's the whole race.
[1:20:32] SPEAKER_02: You know what I mean?
[1:20:32] SPEAKER_02: The bike and run.
[1:20:34] SPEAKER_01: So But but I hear you, I hear you, 100% I hear you.
[1:20:37] SPEAKER_01: But you're not saying that Jess Liamonth is, or but like Julie Duron and Ash Gentle, two are the best bike runners in the sport, they couldn't get into some races because of the swim.
[1:20:46] SPEAKER_01: Like, yes, you've got to also have the bike and run weaponry if you are in that front swim pack, but you can't argue it was just because of Lucy and Kate Waff and Taylor Nibbs and Jess Liamont's bike and run that they got away.
[1:21:00] SPEAKER_01: Like clearly it was because of the swim group they established.
[1:21:03] SPEAKER_00: Yeah, I don't think that um the 20-meter draft zone will make the swim less relevant, it will just make the bike more important.
[1:21:10] SPEAKER_00: That's that's my take on it.
[1:21:12] SPEAKER_00: So, next comment.
[1:21:13] SPEAKER_00: Tessa Goodfellow says, Sam is the most humble and gentle creature.
[1:21:17] SPEAKER_00: I am severely obsessed with Vicky.
[1:21:19] SPEAKER_00: Jack has the best laugh I've ever heard and just cares way too much in the best way possible.
[1:21:24] SPEAKER_00: I could listen to Greg's voice all day long, despite the pronunciation hurdles.
[1:21:29] SPEAKER_00: I love smiling and laughing to these podcasts through my training in the Adelaide Hills.
[1:21:33] SPEAKER_00: Keep it up, guys.
[1:21:34] SPEAKER_00: And I mean, what a lovely comment.
[1:21:36] SPEAKER_00: Thank you, Tess.
[1:21:37] SPEAKER_00: I'm not sure if you're after something.
[1:21:39] SPEAKER_00: Has she been DMing for free coaching advice to anybody?
[1:21:43] SPEAKER_00: Um, but Tess, that was just very lovely.
[1:21:46] SPEAKER_00: So thank you.
[1:21:47] SPEAKER_02: Thank you, Tess.
[1:21:48] SPEAKER_01: We never get a positive comment, and we've never read one out before.
[1:21:51] SPEAKER_01: That's officially the first one we've got and the first one we've read out.
[1:21:54] SPEAKER_01: So, like, Tess is like I'm I'm putting it out there.
[1:21:58] SPEAKER_01: 2025 was the year of Benjamin Zorg Naughty.
[1:22:01] SPEAKER_01: 2026 might be the year of Tess Goodfellow.
[1:22:05] SPEAKER_02: All right.
[1:22:05] SPEAKER_02: Chris Chambers says this is the one and only time in 2026 I will allow Apo to fence sit, so I will answer the question honestly for him.
[1:22:15] SPEAKER_02: He would 100% retire if he lost to Greg.
[1:22:18] SPEAKER_02: We all know it, and we could hear it in his hesitation.
[1:22:21] SPEAKER_02: And that goes back to last week's episode where um I don't know, uh I think we're talking about retirement, and uh the question was posed to me if I would retire if someone beat me, and I said no, and then I think Jack posed Greg and I hesitated.
[1:22:35] SPEAKER_03: I was baiting you to say me, to be honest.
[1:22:38] SPEAKER_02: No you didn't.
[1:22:40] SPEAKER_02: So Chris thinks I would retire if uh if Greg beats me, but uh you know what?
[1:22:44] SPEAKER_02: I'd be happy for Greg.
[1:22:45] SPEAKER_02: No, you wouldn't.
[1:22:50] SPEAKER_02: And then I'd retire.
[1:22:53] SPEAKER_00: You see, you make a really you know nice speech about how happy you are for your mate, and then you just say at the same time, but by the way, I'm actually retiring.
[1:23:00] SPEAKER_01: Can you just imagine if Greg beats Apo in 2026?
[1:23:04] SPEAKER_01: We will never hear the end of it.
[1:23:06] SPEAKER_01: That will be on every podcast episode we do for the rest of time.
[1:23:10] SPEAKER_03: We'll do it for content, Greg.
[1:23:12] SPEAKER_03: Not for me.
[1:23:12] SPEAKER_03: Alright.
[1:23:13] SPEAKER_03: Adam Maxon says, Great start to the 2026 pod season.
[1:23:17] SPEAKER_03: Awesome content insights from everyone.
[1:23:20] SPEAKER_03: I think we are all patiently waiting for this Greg and Apo beef beef crap.
[1:23:25] SPEAKER_03: Um What the hell, boys?
[1:23:27] SPEAKER_03: Did Apo make fun of Greg's love of Gilmore girls, miscongeniality, or some other chick flick?
[1:23:33] SPEAKER_03: You guys are better than that.
[1:23:34] SPEAKER_03: Set it straight for us.
[1:23:37] SPEAKER_03: Apo.
[1:23:38] SPEAKER_02: We're gonna set it straight in oceanside where Greg and I are going head to head.
[1:23:43] SPEAKER_02: And uh no, I uh I don't think we wanted to disclose this, but the whole thing was actually a joke, and I think a lot of people took it way too seriously.
[1:23:54] SPEAKER_02: And I got some DMs.
[1:23:56] SPEAKER_02: Um, but no, Greg's my boy.
[1:23:58] SPEAKER_02: There was never any beef.
[1:23:59] SPEAKER_02: It was um some light-hearted fun, and um yeah, it was kind of funny for a while, but uh to set it straight, there's no beef.
[1:24:06] SPEAKER_00: Yeah, it's not funny when you have to keep explaining it now, like when it's like people actually genuinely think there was a rift.
[1:24:12] SPEAKER_00: It's like, okay, this isn't this isn't quite so funny anymore.
[1:24:15] SPEAKER_00: We went too far.
[1:24:17] SPEAKER_01: We just thought it sounded better than the reality, which was Apo was uncontactable, like severely depressed, and was pondering retirement and probably leaving the sport for good.
[1:24:27] SPEAKER_01: So we're like, well, a beef is way more positive than that.
[1:24:30] SPEAKER_01: Okay, JCS asks, how much fitness can a pro or amateur lose from a two-week offseason?
[1:24:37] SPEAKER_01: JCS, there is quite a lot of research out there about D training or training reversibility.
[1:24:44] SPEAKER_01: Not a lot from two weeks, though.
[1:24:46] SPEAKER_01: Like, so for two weeks, the answer is as a scientific community, no one knows.
[1:24:50] SPEAKER_01: But we know that like when you get closer to that four-week mark, quite a lot.
[1:24:54] SPEAKER_01: Like, in my opinion, quite a surprising amount of reversibility uh occurs.
[1:24:59] SPEAKER_01: So, my advice to anyone taking an off-season, don't get fooled into the trap of thinking that you need a long one because you're tired.
[1:25:06] SPEAKER_01: You probably don't need a long off-season, you probably need something else, whether it be some social time, some time off your phone, more sleep, maybe you need to eat a little bit more, maybe you've got a little bit too skinny.
[1:25:19] SPEAKER_01: Uh, maybe you just need to do some easy training of low volume or some sporadic VO2 max stuff because it's been shown that if you do do some high-intensity intervals uh throughout an off-season, you can actually barely lose anything.
[1:25:31] SPEAKER_01: And maybe just keep it to two to three weeks where we're pretty sure you don't lose that much, particularly around the two-week mark.
[1:25:37] SPEAKER_01: We think it's pretty good.
[1:25:39] SPEAKER_01: But in my opinion, anecdotally speaking, probably like one to two weeks is the perfect amount of off-season for most people, and then really like a period of getting back into it where you take it nice and cruisy.
[1:25:51] SPEAKER_01: So that's my advice.
[1:25:53] SPEAKER_01: But uh in terms of what we know, we don't really know, but we know that like four to eight weeks, you lose a bloody lot.
[1:26:00] SPEAKER_00: Patrick Brady says, I love Reedy, but I think Jack needs to be coaching Apo.
[1:26:05] SPEAKER_00: Also, Apo, you're 35, not 45.
[1:26:08] SPEAKER_00: Plenty of gas left in the tank, and possibly the best Iron Man performance ahead of you.
[1:26:12] SPEAKER_00: But if you let that R letter haunt you, it will ruin the final phase of your career.
[1:26:17] SPEAKER_00: I think there's a world where you can still prioritize your family and compete at the highest level.
[1:26:21] SPEAKER_00: Love the pod, and thanks for not taking an off season.
[1:26:24] SPEAKER_00: So, there you go, that one's over to you, Apo.
[1:26:27] SPEAKER_00: What you gotta say about all that?
[1:26:29] SPEAKER_00: Just dropped you in it there, haven't I?
[1:26:32] SPEAKER_02: I didn't read that ahead of time, it wouldn't caught me off guard.
[1:26:34] SPEAKER_02: Um yeah, I appreciate that.
[1:26:36] SPEAKER_02: And um yeah, uh I I do still think I've got some left in the tank.
[1:26:42] SPEAKER_02: 35.
[1:26:42] SPEAKER_02: It's definitely on the uh, you know, the older end, but I'm still enjoying it and um I'm committing to this year of racing and training, and uh we'll see what happens.
[1:26:51] SPEAKER_03: Well, and hey, Patrick's a long time pro and he just uh retired himself, so uh congrats to you, Patrick.
[1:26:56] SPEAKER_03: Congrats, Patrick.
[1:26:57] SPEAKER_01: Shout out, Patrick.
[1:26:58] SPEAKER_01: Actually, like not a world beating career, not Yarnford, but I reckon a little bit underrated.
[1:27:03] SPEAKER_01: I actually think.
[1:27:04] SPEAKER_01: Yeah, I actually think he's quite good and maybe retired a little bit too early as well.
[1:27:08] SPEAKER_01: Um, on that note, Vicki is done.
[1:27:10] SPEAKER_01: She has to go for parenting duties.
[1:27:12] SPEAKER_01: I don't know if you realize, but Apo, Vicky, and Greg are all parents, so uh they have responsibility and can't just can't just sit here and podcast all day.
[1:27:20] SPEAKER_01: So, Vicky, thank you so much for joining us for another week, and uh we'll chat next week.
[1:27:25] SPEAKER_00: Thanks, guys.
[1:27:25] SPEAKER_00: Enjoy the rest of the comments.
[1:27:26] SPEAKER_03: Bye, Vicki.
[1:27:27] SPEAKER_03: See you, Vicki.
[1:27:28] SPEAKER_03: All right, we've got a few comments left.
[1:27:30] SPEAKER_03: Uh Mitchell Franks says Greg's pretender status is growing.
[1:27:34] SPEAKER_03: Calling a sub eight Iron Man easy.
[1:27:36] SPEAKER_03: Greg, you would be lucky to do the ride in eight hours.
[1:27:40] SPEAKER_03: Don't water down the insane ability of athletes to race those sort of times.
[1:27:45] SPEAKER_03: Like they would be highly competitive in the top of the swim, bike, and run rankings and individual rankings, but yet they do them within a race.
[1:27:52] SPEAKER_03: Greg would make Ari look like a world champion in an in an Iron Man.
[1:27:57] SPEAKER_03: Um Okay, I I respect.
[1:28:00] SPEAKER_03: I will say um there's not a single pro triathlete who would be highly competitive in a swim race.
[1:28:05] SPEAKER_03: They would all get absolutely shit on.
[1:28:08] SPEAKER_03: So that's completely wrong.
[1:28:10] SPEAKER_03: Um bike and run rankings, I don't really know.
[1:28:13] SPEAKER_03: Like we're triathletes for a reason.
[1:28:14] SPEAKER_03: Like we would be professional and in a single sport if we could, but there's only a handful of athletes who could do that.
[1:28:20] SPEAKER_03: So to say that uh Iron Man athletes who go 755 who race Iron Man Frankfurt and they push 250 watts in a draft pack with the fast swim and swam 51, and then all they had to do was run 250 and carbon shoes are in the same wheelhouse of elite single sport athletes is ridiculous.
[1:28:37] SPEAKER_01: Wow.
[1:28:38] SPEAKER_01: What about the little drive-by for Ari as well?
[1:28:41] SPEAKER_01: Like Ari's not even here, and uh Mitchell's giving him a good little drive-by.
[1:28:45] SPEAKER_02: Ari cup and shade.
[1:28:50] SPEAKER_02: Alright.
[1:28:50] SPEAKER_02: Katie Dickerson says, Jack was saying in reference to Hayden, oh bringing up Hayden Wilde again.
[1:28:56] SPEAKER_02: I thought we we almost did a whole podcast without mentioning No, Greg said he's not gonna win a race, so it's alright.
[1:29:02] SPEAKER_02: Alright, start again.
[1:29:03] SPEAKER_02: Katie Dickerson says, Jack was saying in reference to Hayden Wilde that Trithlon needs a heel.
[1:29:08] SPEAKER_02: It needs a bad guy.
[1:29:09] SPEAKER_02: Well, with Greg's absence two weeks ago, I realized something was missing.
[1:29:13] SPEAKER_02: It was the heel.
[1:29:14] SPEAKER_02: Greg Harper is the Hayden Wilde of TTH.
[1:29:18] SPEAKER_02: How do you feel about that, Greg?
[1:29:20] SPEAKER_02: Is that a compliment or a uh or a diss?
[1:29:23] SPEAKER_03: It's one of the meanest things I've ever heard in my entire life.
[1:29:28] SPEAKER_02: Greg, you yeah, your your villain arc is um, you know, it's coming it's coming in.
[1:29:33] SPEAKER_02: I like it.
[1:29:34] SPEAKER_02: I like Greg's villainarch.
[1:29:35] SPEAKER_01: You know what the irony of this app is Apo?
[1:29:37] SPEAKER_01: Greg's like the nicest guy ever, and then he comes on the podcast and it's just like a complete alter ego.
[1:29:44] SPEAKER_01: It's like it's literally like a superhero thing, like Spider-Man.
[1:29:48] SPEAKER_01: Like on the podcast, he's Spider-Man, and then behind the scenes he's Peter Parker.
[1:29:51] SPEAKER_01: He just has literally two different personalities, and uh it makes the podcast better.
[1:29:56] SPEAKER_01: But then I always like I'm just talking to him throughout the week, and I just like this is like if people knew this, Greg, he'd be universally loved.
[1:30:02] SPEAKER_01: Whereas then he gets on the podcast and he just starts saying outrageous shit that he does believe, by the way.
[1:30:08] SPEAKER_01: Like he does believe what he's saying.
[1:30:09] SPEAKER_01: He's not being fake, but he just saves it for the podcast.
[1:30:12] SPEAKER_01: Um Mad says, great run workout suggestion by Vicky.
[1:30:17] SPEAKER_01: I tried the one minute on, one minute off today times 15.
[1:30:21] SPEAKER_01: It was really good.
[1:30:22] SPEAKER_01: Also, be kind to Vicky's Strava sessions, Jack.
[1:30:25] SPEAKER_01: We want her to feel supported and motivated to stay on there.
[1:30:29] SPEAKER_01: Okay, so Mad, I also did that run workout last week and I messaged the podcast group about it.
[1:30:33] SPEAKER_01: I was like, that was a great workout.
[1:30:35] SPEAKER_01: I agree.
[1:30:36] SPEAKER_01: It's an underrated workout, and I reckon you can take it longer.
[1:30:38] SPEAKER_01: Like, I reckon you can do like 20, 30 reps of it even.
[1:30:41] SPEAKER_01: It just goes like time goes so quick.
[1:30:43] SPEAKER_01: So I agree, but I completely disagree about Vicky Strava.
[1:30:48] SPEAKER_01: Vicky is an Olympic bronze medalist, she's a world champion.
[1:30:52] SPEAKER_01: She tries to claim three-time world champion, but she's a one-time world champion.
[1:30:56] SPEAKER_01: 110 watt rides on Strava is just ridiculous, Mads.
[1:31:00] SPEAKER_01: Like, we can't be supporting that, we can't be encouraging that.
[1:31:03] SPEAKER_01: That has to have the piss taken out of it.
[1:31:05] SPEAKER_01: And then through shaming and embarrassing Vicky about how pathetic her Strava sessions are on a public platform, it will make her motivated to get better.
[1:31:14] SPEAKER_03: That's love, guys.
[1:31:15] SPEAKER_03: That's love.
[1:31:16] SPEAKER_03: All right.
[1:31:17] SPEAKER_03: Magna Meyer Lena, longtime commenter, says smash a pass for Greg, peeing in the pool.
[1:31:24] SPEAKER_03: I mean, that's just a huge smash.
[1:31:27] SPEAKER_03: I I've unloaded the amount of piss I've unloaded in pools over the years would shock you.
[1:31:33] SPEAKER_03: Okay, and this is what I say.
[1:31:35] SPEAKER_03: Never take swim advice from someone who doesn't pee in the pool because all the best swimmers in the world pee in the pool.
[1:31:41] SPEAKER_02: It's a real art getting to unleash it while you're kicking as well.
[1:31:45] SPEAKER_02: If you notice that, you have to like you really have to concentrate.
[1:31:48] SPEAKER_03: That's a pro move, Apple.
[1:31:49] SPEAKER_02: That's a pro move.
[1:31:50] SPEAKER_01: In the history of humankind, Greg, what athlete do you think has pissed more liters of urine into a pool than anyone else to have lived?
[1:32:00] SPEAKER_03: I want to say Michael Phelps, because that dude trains so much, like that he he just he probably pissed so much in the pool.
[1:32:08] SPEAKER_03: He's out there training 10k a day.
[1:32:09] SPEAKER_01: Phelps has definitely put thousands of liters of urine into pools, hasn't he?
[1:32:14] SPEAKER_03: I mean, I don't sometimes when you say urine, I'm like, is he talking about like a space like a space thing?
[1:32:20] SPEAKER_03: Like it's I I okay, but yes, I get what you're saying.
[1:32:22] SPEAKER_03: Urine, yes.
[1:32:23] SPEAKER_02: Um Have you ever had the mold vitamin that makes your um we really yellow?
[1:32:28] SPEAKER_02: And you're like you're still you're standing, you've got ten seconds left before you depart the wall and you look down and there's just a bright yellow cloud.
[1:32:39] SPEAKER_03: Dude, it gets so crazy in college.
[1:32:41] SPEAKER_03: Like you literally have someone peeing next to you, waiting for you to feel it, and be like, look down, and you see the yellow, like, come on, man, like haha, and you literally are pissing on each other.
[1:32:50] SPEAKER_03: Like, that's how it gets in the pool.
[1:32:52] SPEAKER_03: So um let's move on.
[1:32:55] SPEAKER_03: Maybe that was an after hours thing.
[1:32:56] SPEAKER_03: Alright, let's let's move on.
[1:32:59] SPEAKER_02: Damien Oliver says, not only is the pod funny and informative, it's also like chilling with a few friends every week.
[1:33:05] SPEAKER_02: Tell you what, I bet if Vicky flips, she could be the right funny one.
[1:33:09] SPEAKER_02: I'm not a hundred percent sure whether but I think that's the pot that's what we wanted with the podcast, right?
[1:33:15] SPEAKER_02: We want it to be like um friends hanging out and all the listeners just you know, like a big bunch of friends listening out, having some banter, having some fun, and yeah, for Damien to say that it kind of means we're we're hitting the mark.
[1:33:27] SPEAKER_02: Um I didn't really understand that last sentence though.
[1:33:31] SPEAKER_01: I think it means like good it because he says, tell you what, I bet if Vicky flips, she could be a right funny one.
[1:33:37] SPEAKER_01: I think what he's saying is that Vicky seems like a really nice, caring kind of person, but if she's like if she flipped a little bit and like went off her shit or you know had a rant about something or took the piss out of something, she could be quite funny.
[1:33:51] SPEAKER_01: And that's true.
[1:33:52] SPEAKER_01: I've known Vicky for a quite a while now at this point, and there is a little bit of a different Vicky when she doesn't have a microphone in front of her face, and she she's not afraid to uh say what she thinks, and that is the version of Vicky I love the most.
[1:34:04] SPEAKER_01: And that's why I feel very comfortable taking the piss out of Vicky because that's what she would do to me behind the scenes.
[1:34:09] SPEAKER_01: But then she gets on the podcast and she's like an angel.
[1:34:12] SPEAKER_01: But uh, yeah, Vicky definitely has a bit about her, Damien.
[1:34:14] SPEAKER_01: I I agree with you.
[1:34:16] SPEAKER_01: Okay, Scotty G says, and Scotty G, it's his name is Scotty G, but he asked us to call him Scotty G Home Slice.
[1:34:22] SPEAKER_01: Uh, he says, after listening to all the tips, it seems it boils down to what someone told me 30 years ago when I started racing amateur.
[1:34:30] SPEAKER_01: If you want to do well, swim a lot, ride a lot, run a lot, just like Vicky, Apo, and Jack said.
[1:34:36] SPEAKER_01: I agree, Scotty.
[1:34:38] SPEAKER_01: Uh oh, sorry, home slice.
[1:34:39] SPEAKER_01: Um, you're 100% right.
[1:34:40] SPEAKER_01: If you want to get better in endurance sport, do more.
[1:34:43] SPEAKER_01: Um, I think that's kind of been lost a little bit to some sectors of the triton world, and then probably overhyped in some sectors.
[1:34:51] SPEAKER_01: I do reckon there's a point where it's a little bit ridiculous and you should start doing some more intensity and less volume.
[1:34:55] SPEAKER_01: But generally speaking, as an amateur, as an age grouper, do more and you'll get better.
[1:35:00] SPEAKER_03: Yep.
[1:35:01] SPEAKER_03: Last one for the day.
[1:35:02] SPEAKER_03: Dominic Lacey says this might seem like a weird question, especially from my first one ever.
[1:35:08] SPEAKER_03: But does anyone else cope with hemorrhoids?
[1:35:13] SPEAKER_03: Alright.
[1:35:14] SPEAKER_03: We'll address that in a second.
[1:35:15] SPEAKER_03: What a great first question to announce myself.
[1:35:18] SPEAKER_03: P.S.
[1:35:18] SPEAKER_03: I started training for Iron Man Whales three months ago and listened to the pod sets.
[1:35:22] SPEAKER_03: Some things are clear.
[1:35:24] SPEAKER_03: Vic is the best, please coach me.
[1:35:26] SPEAKER_03: Jack to follow, if Vic says no.
[1:35:29] SPEAKER_03: Greg is still my fave.
[1:35:30] SPEAKER_03: Apo didn't get a mention.
[1:35:32] SPEAKER_03: I do not know if the trait I do not know any of the traathlets you reference, but still love the vibes.
[1:35:38] SPEAKER_03: Sorry for the long comment.
[1:35:40] SPEAKER_03: Hopefully, Greg reads it.
[1:35:41] SPEAKER_03: Honestly, Dominic all over the place with this one.
[1:35:44] SPEAKER_03: Uh boys, hemorrhoids.
[1:35:46] SPEAKER_03: I don't have any experience.
[1:35:47] SPEAKER_03: I'm hoping to wait until like my 50s or 60s for that.
[1:35:50] SPEAKER_03: Is that isn't that what they say?
[1:35:51] SPEAKER_01: Just before we we dive into the chat, Greg, I thought I'd just um define hemorrhoids.
[1:35:56] SPEAKER_01: So hem hemorrhoids, there's swollen inflamed veins.
[1:35:59] SPEAKER_01: There's swollen inflamed veins in the lower rectum or around the anus, which are naturally occurring vascular cushions that can become problematic when they swell, causing symptoms like itching, pain, swelling, or bright red bleeding, and can occur internally, that's inside the rectum, or externally, which is under the skin around the anus.
[1:36:21] SPEAKER_02: Thanks for that.
[1:36:22] SPEAKER_03: And that's the end of the triathlon hour.
[1:36:27] SPEAKER_02: I'm just disappointed.
[1:36:28] SPEAKER_02: Dominic gave um Jack, Vicky, and Greg um pumped their tires and just gave me fucking duck egg.
[1:36:35] SPEAKER_03: You're one of those triathletes he doesn't know how he references.
[1:36:41] SPEAKER_01: On that note, I reckon we wrap it up.
[1:36:43] SPEAKER_01: Apo, Greg, thanks for a good week.
[1:36:45] SPEAKER_01: Shout out to Vicky again.
[1:36:46] SPEAKER_01: Uh that was a good one.
[1:36:48] SPEAKER_01: I liked that.
[1:36:48] SPEAKER_01: That was big.
[1:36:49] SPEAKER_01: Uh we don't say that every week.
[1:36:51] SPEAKER_01: That's just exclusive to this week.
[1:36:52] SPEAKER_01: What a big episode it was.
[1:36:53] SPEAKER_01: We'll do it all again next week.
[1:36:55] SPEAKER_03: Sounds good.
[1:36:56] SPEAKER_03: Sounds good.
[1:36:56] SPEAKER_03: Thanks, Jack.

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