# Winter Training: Measuring Block #1 Progress & Planning Block #2 | Ep 521

An episode of [Oxygenaddict Triathlon Podcast](https://invisiblenetwork.ai/podcast/951501034), 2 Jan 2025, 48 min.

Audio: https://anchor.fm/s/ea99f7d8/podcast/play/96492047/https%3A%2F%2Fd3ctxlq1ktw2nl.cloudfront.net%2Fstaging%2F2025-0-1%2F392383016-44100-2-94413ef735124.mp3

In this episode of the Oxygenaddict Podcast, Coaches Rob Wilby and Chris Palfreyman conduct an in-depth review of the first winter training block. This episode is essential for understanding the progress made over the last eight weeks and planning ahead for continued improvement in your Ironman training. You'll hear a comprehensive review on: • Training Session Completion: Analyzing how many of the planned sessions were completed and what your Race Ready score was over the past 8 weeks. • Pattern Learning: Understanding what training patterns worked, what didn’t, and factors like time of day, pre-planning the week, and how these affected your training. • Injury Analysis: Discussing any injuries or niggles, identifying their potential causes, and the importance of maintaining commitments to physiotherapy if injured. • The Power of Journaling: Exploring the benefits of journaling to identify causal links between external stresses (like travel, work stress, social commitments, late nights, and increased alcohol intake) and their impacts on session performance, illnesses, and injuries. • Expected Improvements After 8 Weeks: Discussing the range of improvements you can expect, such as a 5-10% increase in FTP test, a 15-30s improvement over 400m in CSS test, and a 4-8s per km increase in M-pace for the run test. • General Test Result Advice: Reminding listeners that test results are for establishing accurate training baselines and not for bragging rights. Emphasizing that swim progress may not be linear and advising on how to approach run progress and reset paces, possibly through a 5k or 10k race. This episode is designed to help you reflect on your training, understand the progress you've made, and set the stage for the next phase of your Ironman journey. * * * * * * * * SPONSORS * * * * * * * * Like what you heard in this show? Join hundreds of other age group triathletes making the most of their limited training time, training with Team OxygenAddict! http://team.oxygenaddict.com - The most comprehensive triathlon coaching program for busy age groupers. Book an application call to see if you'd be a good fit for Team Oxygenaddict for the coming 12 months here: https://team.oxygenaddict.com/consultation-call/ * * * * * * * * * * * * precisionfuelandhydration.com Precision Fuel & Hydration help athletes personalise their hydration and fuelling strategies for training and racing. Use the free Fuel & Hydration Planner to get a personalised race nutrition plan for your next event. And then book a free 20-minute video consultation with a member of the PF&H Athlete Support Team to refine your strategy. Listeners get 15% off their first order of fuel and electrolytes with Precision Fuel & Hydration. Simply use this link and the discount will be auto-applied at the checkout. * * * * * * * * * * * * Watch on youtube Listen on Spotify Listen on Apple Podcasts

## Transcript

[0:03] Hello and welcome to the Oxygen Addict Triathlon Podcast.
[0:06] We're brought to you every week by our sponsors, Precision Fuel
[0:08] and hydration.com. You can personalise your
[0:11] fuelling and hydration strategy so you perform at your best with
[0:14] 15% off your first order of electrolytes and carbohydrate
[0:17] fuel with the code Oxygen 24, Precision Fuel and
[0:20] hydration.com. Welcome to the show everybody.
[0:23] I'm your host coach Rob Wilby and I'm joined by Co host coach
[0:27] Chris Palfreman. Good afternoon Chris, how are
[0:29] you today? Hello.
[0:30] Rob, hello everyone. I'm very well.
[0:31] Thank you. Good, good.
[0:33] Every week we bring you an episode of this podcast to help
[0:35] motivate and inspire you for Triathlon 70.3, Iron Man, all
[0:39] kinds of endurance, swim, bike, run events.
[0:43] There's a couple of things you could do for us if you don't
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[1:06] here. You can e-mail us at
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[1:11] book straight through to our calendar.
[1:13] We can have a chat to you about how we can best help you out.
[1:16] All right, so on this week's episode, we're going to be
[1:18] talking about how to review the end of the first winter block,
[1:23] the first block of winter training.
[1:25] So it's something that you and I talk about quite a lot, Chris,
[1:28] isn't it less about the results that our athletes have from
[1:33] these tests that we'll do, but more about the tests being
[1:37] indicative of how well the training has gone to this point.
[1:40] And I think that's the first important thing for us to
[1:43] consider and to talk about. It's not about sort of bragging
[1:48] rights about how big the numbers have got or how fast you've got.
[1:51] It's absolutely not about that. And it's more about saying if
[1:55] we've got the process of the training right, the results of
[1:57] the training are going to follow.
[1:59] So let's review the training block and see how well the
[2:02] things have gone and see what we can improve going forwards.
[2:06] Yeah, I think it's really, it's really good point.
[2:10] And many athletes get a little bit too bogged down in the whole
[2:15] testing protocol. And I, I get it, it is important
[2:18] and we do want you to respect it and approach it with vigour and
[2:23] 100% commitment. But take it with a pinch of salt
[2:25] and and move on. Move on to the next block.
[2:29] Look back, learn from what happened over 4 weeks, 8 weeks,
[2:32] 12 weeks. But at the same time, I don't
[2:35] think we want to be talking too much about testing.
[2:39] As you're in the training block, the testing is there.
[2:43] Have a conversation about it there and then analyse it.
[2:45] Of course then you have to move on.
[2:48] You can't stay stuck in that rut of, oh, maybe I could have
[2:51] squeezed out five extra watts or did I calibrate it?
[2:54] Probably all these, I want to say irrational because at times
[2:58] they can be irrational thoughts and you have to extract yourself
[3:02] from that and learn to move forward.
[3:05] So yeah, it's it's a good time to to pull back on that, I
[3:09] think. And it's, again, it's, it's less
[3:12] about the test and the results of the test.
[3:15] And, and it's really difficult for me when I hear athletes sort
[3:19] of obsessing about the test, test days coming up.
[3:23] And that's the reason we're putting, we're putting this
[3:25] episode out now because the majority of our athletes are
[3:27] going to have test week next week as we go live.
[3:30] It's kind of to get our athletes in the right mindset around
[3:33] this. I, I find it really difficult
[3:37] when athletes obsessed about these tests that are coming up
[3:40] and that they're really worried about it and they say I'm
[3:42] really, really anxious. Or even worse, athletes who I've
[3:46] had this happen in the past have I've been at events and an
[3:48] athlete or come up to be and say, look, I feel really bad
[3:51] admitting this, but I don't like doing tests.
[3:55] And I skipped the last Test and I didn't do it because I was so
[3:57] afraid that the number was going to be either not good or smaller
[4:02] or won't be a big enough jump and it won't justify all the
[4:05] training that I've done. Again, we've got to underline
[4:08] what these baseline tests they're for.
[4:11] It's simply to make sure that your training going forward is
[4:13] as accurate as it can be and that you get the most out of
[4:17] your training. That's the way to frame it.
[4:19] The test is just like an interim thing that you do to make sure
[4:22] going forwards being as efficient and time effective as
[4:26] we can be with your training. It's great to get a big number.
[4:29] It's great to get a big increase.
[4:32] It's not nice if you don't see one when you're really hoping
[4:35] for it, but at the end of the day what matters is you train
[4:37] into the effective level. So I think more important than
[4:42] the test is the looking at the process of what's happened over
[4:45] the previous eight weeks and working out why the test result
[4:49] is why it is. Because if it's really good,
[4:50] there are reasons for it, and if the numbers are not what you're
[4:53] hoped for, there's probably reasons for that as well.
[4:56] And it's the process we want to get into rather than the
[4:58] results, isn't it? And when you think about it, the
[5:01] test is only 20 minutes, let's say, if we're talking about an
[5:04] FTP test within an 8 week period, and if you're training,
[5:09] you know, as around #10 hours a week, that 20 minutes may not be
[5:14] the ultimate representation of where you actually are.
[5:16] So take it with a pinch of soul. Look at the, the whole pie,
[5:21] essentially. Look at the 8 weeks, how
[5:23] consistent you've been. And that's where we can talk
[5:25] about the likes of race Ready, which to be honest kind of more
[5:28] important metrics at this stage. FTP is just one small window,
[5:33] but there there are other windows that you can also look
[5:35] into, which I think we'll delve into in a in a little bit.
[5:38] Yeah. So I think the first thing I'd
[5:40] encourage athletes to do is, is use this sort of end of block as
[5:44] a chance to review what's going on.
[5:46] Get your Training Peaks account open or your training diary open
[5:49] and look back over it and make some notes around.
[5:52] OK, I had, let's say I had three bike sessions a week over the
[5:56] last eight weeks. That makes 24 bike sessions.
[5:59] How many of those did I get done?
[6:01] How many of those did I attempt to get done?
[6:04] How many of them were actually done to protocol, had the right
[6:08] power levels and were the right duration?
[6:10] How? And be rigorously honest because
[6:12] this is where we're going to learn about how things are going
[6:15] forwards. Be honest.
[6:17] How many of these were ones where, you know, perhaps we had
[6:22] an interval set set on training peaks and you ended up going
[6:26] outside for a ride outside because the weather was
[6:28] beautiful. That's totally fair enough.
[6:30] It's totally OK to do that. But we need to be sort of
[6:33] rigorous in working out. These are the number of sessions
[6:37] that we did according to protocol.
[6:38] These are the number ones we did that weren't.
[6:41] These were the ones that were missed.
[6:42] And give yourself some rough numbers there because, you know,
[6:46] let's say that in an 8 week block there are 24 swims, 24
[6:49] runs, and 24 bikes on your schedule.
[6:52] How many of those did you get done?
[6:54] For starters, this is where the real, you know, the gods are in
[6:57] the details with this stuff. Well, we can look into it.
[6:59] We can really work out what we can affect going forwards,
[7:02] right? I've actually just written down
[7:06] 123 or four points, which are recurring points that keep
[7:10] coming up when I'm on calls with athletes and.
[7:13] Good. I could see you beavering away
[7:15] with your pencil down there. Chris, come on, It was what you
[7:18] come up with. And actually, I, I wasn't going
[7:20] to go down this train of thought, but these just came so
[7:23] quickly to me, which reiterates how often I'm having these
[7:26] conversations. And so these are questions or
[7:31] statements that an athlete has said to me right at the
[7:35] beginning of the winter block. And it's winter block, new year,
[7:38] new me, new season. So how are we going to change
[7:41] compared to the previous season? 1 is the majority of our
[7:47] athletes and ultra athletes are looking to improve their
[7:50] swimming and the first thing they say is winter.
[7:53] I'm going to delve down into the drills, I'm going to work on my
[7:56] technique and that's where I press pause in that conversation
[8:01] and I say give give me your top three limiters and give me your
[8:04] solution for those limiters. So limiter could be an aspect of
[8:09] their swim technique on crossing over the centre line for
[8:14] example. And then you ask them, how do
[8:16] you sort that out, not in a very short period of time, not over
[8:19] that 25 metres, but over a six month period.
[8:22] How are you going to make sure that that is always at the
[8:25] forefront of your mind? So I want to challenge the
[8:29] athletes that are listening of if you were one of these
[8:32] athletes thinking, yeah, this winter I'm going to become a
[8:35] better swimmer, not by thrashing myself in the pool, but by
[8:38] actually focusing on my technique.
[8:39] Well, ask yourself now, what are your three biggest limiters?
[8:42] What are you working on and how are you finding a solution to
[8:46] getting over these limiters? If you can't answer that
[8:50] literally bang, bang, bang like that, the probability is it's
[8:53] not the forefront of your mind. And actually there's no way that
[8:56] you're going to be implementing that in your drill sessions or
[8:59] your technique sessions. If you can't think of it and say
[9:03] it instantly, it has to be right at the forefront of your mind.
[9:06] So that's going to be the first point is if you are a developing
[9:10] swimmer, and to be honest, any triathlete should be a
[9:12] developing swimmer, you you need to really hone in on what and
[9:18] how you're going to be working on your swim technique.
[9:21] Please don't just go through the motions again, because we see
[9:24] many athletes, yeah, do that. And in six months time, guess
[9:27] what? Your CSS is going to be exactly
[9:29] the same. It's exactly that, isn't it?
[9:31] Know the thing that you need to do to improve and keep a track
[9:34] of whether you're actually doing the thing that you need to do to
[9:37] improve. Yeah, couldn't agree more.
[9:39] And be accountable. Write it in your training peaks.
[9:42] And this is to our athletes and our ecosystem of training peaks.
[9:45] I'm hovering in, I call them random training peaks.
[9:50] I just go in to anyone from our team and I'll, I'll go and take
[9:53] a look. And the athletes that do make
[9:55] comments to themselves, I find that really useful because it
[9:58] gives me a little bit of context.
[10:00] And I might see that they're, they're not quite swimming as
[10:03] quick as I'd expect. There might be a reason for
[10:06] that. It might be fatigue, it might be
[10:07] HRV, it might be lane control too many people in it.
[10:11] But hey, guess what? They might be working on a
[10:13] specific element of their swim stroke, which means that they're
[10:17] slowing it all down, breaking down a stroke to make sure that
[10:20] they're actually extracting the objective from that session.
[10:24] And yeah, swim pace might take a little bit of a hit.
[10:26] Absolutely fine. And I'd give that a big green
[10:28] tick and I'd I'd high five that athlete.
[10:31] But what's really helpful is if you're accountable to yourself,
[10:34] write it down and then it helps me and you, Rob, when we delve
[10:38] into people's training peaks and you can see what, what limit
[10:41] does the athletes work on? So that's my first point on
[10:45] swimming. I love that.
[10:47] I love the idea of using that as a, as a training diary, keeping
[10:51] a little journal as you go along, keeping notes of how
[10:54] things feel, keeping notes of how you feel that day, even if
[10:57] it's just the athlete to read back over and go, oh, OK.
[11:00] Yeah, I was, I was working on, you know, whichever drill, and
[11:03] it gave me a sensation of this. That's a really good thing for
[11:05] them to keep track of. Yeah.
[11:08] And if you can't name those swim specifics instantly, that's OK,
[11:13] don't panic. But now's the perfect time to
[11:15] get a swim analysis. And ideally that's video based
[11:18] swim analysis. So you can take the footage home
[11:20] with you and you can have an opinion from various swim
[11:24] coaches, make sure they are qualified swim coaches.
[11:27] But that's the way to do it. See it with your own eyes and
[11:29] then you can understand what's going on and you can apply that
[11:31] to yourself in the water. So that's the time to do it in
[11:34] the winter. Yeah, good.
[11:38] I've got another recurring point, Rob, if you'll entertain
[11:41] me on this, which? Is go for it.
[11:44] The vast majority of athletes I'm talking to all talk about a
[11:48] new season and how I can bet myself as an athlete and
[11:51] nutrition always comes up. And there are two parts to
[11:54] nutrition. One is day-to-day nutrition, 3
[11:58] meals a day with snacking. There's also the in training and
[12:02] recovery nutrition, and I'd say it's a round #90% of the
[12:06] athletes I'm talking to are saying this is the year that I'm
[12:09] going to make positive change in my nutrition choices.
[12:12] What I'd encourage athletes to do there is this isn't a
[12:17] sponsorship plug, but book a call with PF and H.
[12:21] They offer nutrition consultations for free as far as
[12:26] I believe. So it's the ultimate
[12:28] conversation to have with professionals who are there to
[12:31] listen to you. You can explain what you've been
[12:34] doing over the past few years, what has worked, what hasn't
[12:36] worked, but then it creates a space where you can essentially
[12:40] be sharing ideas and not just be on your own thinking.
[12:43] Should I be adding more gels, less gels, different types of
[12:46] carbs? They, they've got all the data
[12:49] to to help you with that. So make it science based.
[12:51] They can guide you through that process.
[12:53] But I feel that again, same as the swim analysis stuff wins at
[12:57] the perfect time to challenge your habits, whether it's
[13:02] nutrition on the bike and in in training, but also outside of
[13:06] training, it makes a massive, massive impact.
[13:08] So again, you might be one of those athletes that at the
[13:12] beginning of the year or beginning of the winter, Block
[13:14] said, I'm going to change my nutrition.
[13:16] Well, press pause now look back what has changed?
[13:18] Who have you had conversations with and how has that had a
[13:21] positive knock on effect? And if it hasn't, then maybe
[13:25] look again, have another conversation with someone else
[13:28] that might be able to point you in a different direction.
[13:31] We've got 2 little things to add on this, Chris.
[13:33] The first one is I absolutely agree with the idea of precision
[13:36] fuel and hydration. Those consults can be absolute
[13:39] gold. We can break the nutrition
[13:41] aspect here down into two sides. There's the how we fuel, how we
[13:45] hydrate, how we deal with electrolytes within and before
[13:48] and after training. And the PF and H guys are
[13:51] fantastic at doing that. The other side of the nutrition
[13:54] is what are we doing in our 3 or 4 meals a day?
[13:59] And if people are looking for a resource for this now we've got
[14:01] no association with this company at all, but you can look up a
[14:04] company called Zoe Zoe online. Couple of friends of mine have
[14:10] used this and it's been really, really interesting the amount of
[14:13] data that comes out of. They essentially give you a
[14:17] blood sugar monitor to where and you check how your personal
[14:22] responses to various different foods and then they give you
[14:25] personalised nutrition options based on that and give you a
[14:29] little tracker that helps keep track of the number of different
[14:31] foods you've eaten during a day. It's not, it's not weight loss
[14:37] per SE. It's not aimed at helping people
[14:39] lose weight, It's not calorie counting or weight loss.
[14:42] But with both the people I know who've used this, they've made
[14:45] changes in such a way that seems to suit their bodies that their
[14:49] body has changed naturally as they've been eating differently.
[14:52] And in both cases, they're eating more food and that the
[14:55] lunches are just these enormous salad bowls full of 15 different
[14:59] kinds of different food. But they feel great eating it.
[15:03] They, they love the food that they're eating and their body's
[15:06] changing in a positive way with it as well.
[15:08] So I think that can be a really interesting resource for people
[15:11] to go and check out. Hang on.
[15:15] Sorry. Are you going to go Rob?
[15:17] I've got a Third Point. Now you go your Third Point.
[15:21] And my Third Point is around strength and conditioning.
[15:25] And again, it's one of these points at the beginning of the
[15:28] season, all the athletes saying this is the year I'm going to be
[15:31] throwing myself into strength and conditioning.
[15:33] And unfortunately what I've seen over the years is that athletes
[15:37] Sprint into it and their first four weeks they're lifting far
[15:42] too much. They're doing far too much
[15:44] volume in terms of gym work. And it's having a negative
[15:47] impact on whether it's their running, their swimming or their
[15:51] cycling. And that's because the load is
[15:53] too much. These strength and conditioning
[15:56] sessions need to be a supportive element to your triathlon
[15:59] training. And as soon as they go over that
[16:02] line where they're actually negatively impacting the three
[16:04] other disciplines, then something's not quite right.
[16:07] And the long term is that actually you might end up
[16:11] increasing your injury risk as opposed to reversing that
[16:14] process. And I actually, just as you were
[16:18] talking, Rob, I had a little flashback to a physio that I
[16:22] used to see when I was training quite a lot.
[16:26] And the physio said something that has stuck with me, which
[16:28] was your body adapts to what we do the majority of the time.
[16:33] And I was in his consultancy room at the time and I was a
[16:37] little bit slouched in my chair. And I was saying, yeah, I, I
[16:40] train loads and I do loads of strength and conditioning, but I
[16:42] don't understand. My lower back keeps popping when
[16:44] when I'm in the pool. And he's like, he said, look how
[16:48] you're talking to me now, Chris. And I said, what do you mean?
[16:50] He said if you work behind a desk for 8 hours a day, you do
[16:54] strengthen conditioning for what, 20 minutes every other
[16:57] day, something like that. Your body's not adapting to
[17:01] those 20 minutes. The body's adapting to those
[17:03] eight hours sitting behind your computer screen.
[17:05] And so that's something I think you can apply, not just strength
[17:10] and conditioning, but how you carry yourself, how you're
[17:15] looking after your body, how you're looking after the frame,
[17:17] your shoulders, all that has is going to have an impact,
[17:21] especially when you're talking about aero position and rotation
[17:25] in swimming, all that stuff. It really does pay dividends.
[17:29] And again, there's a bit of a link back to the nutrition
[17:31] stuff, which is the body's going to adapt to what you're eating
[17:35] the majority of the time. If you have the odd chocolate
[17:38] bar, the odd pine or glass of wine, that that's OK.
[17:41] But if you can stick to, you know, roughly that 80% rule
[17:45] where 80% of the time you're getting it right, your body's
[17:49] going to be adapting to that. It's not going to be adapting so
[17:52] much to that, you know, 10% or 20% of of cheap foods and all
[17:57] that stuff. So again, it's for the majority
[18:01] of the time, what decisions are you doing and how is that
[18:04] impacting your well-being? Because good well-being usually
[18:08] means good performance. So again, the end of your first
[18:12] kind of winter block, that's the perfect time to be looking back
[18:15] at that stuff. I want to chip in on on the
[18:19] strength conditioning because I think you've hit the nail on the
[18:21] head there. It's trying to do the strength
[18:24] conditioning that's going to be enough strength challenge to
[18:29] help your body adapt, but never enough to make you sore.
[18:33] And I think that's the side of it.
[18:35] We have to stay on as supportive strength conditioning for swim,
[18:38] bike and run. And I think the big challenge
[18:41] here, I'm going to single out especially men, especially men
[18:44] in their 40s and 50s who lifted weights when they were in
[18:47] college. The memory that we have of
[18:50] weightlifting is of how it felt when we were 18 or 22 and the
[18:55] loads that we can't use to put upon ourselves when we were 18
[18:58] or 22. And we tend to forget.
[19:01] We remember the numbers, but we forget the feeling.
[19:03] That's what my my friend the weightlifter said.
[19:06] You forget that if you did a heavyweight session in college
[19:09] as a 20 year old, you probably couldn't sit down on the toilet
[19:12] for two days pain free. You don't want to be feeling
[19:15] like that if you're a runner or a cyclist who's trying to get
[19:18] meaningful work done there. So operating well within your
[19:21] limits with the strength and conditioning work.
[19:24] So it's enough to force a change, but not enough that
[19:27] you're ever going to get sore. And then that way it leaves you
[19:30] supported and able to train for swim, bike and run.
[19:33] Yeah, I've actually changed the way I frame it with specifically
[19:37] one of my male athletes who tends to always be sore after
[19:41] strength and conditioning. And I've changed the title to
[19:44] mobility and stability. And even though the session's
[19:48] exactly the same, just the framing of mobility and
[19:51] stability means that he's less likely to be inclined to add
[19:56] some extra weights because that's not the objective.
[19:58] So yeah, maybe keep that in your mind if you.
[20:02] If you go down, I really like that.
[20:03] I really like that. We used to talk about strength
[20:06] conditioning, being a little S and a big C, meaning it's not
[20:10] necessarily about getting strong, but it's about being
[20:12] well conditioned for the sports that you want to do.
[20:14] And I think that speaks to the same thing, doesn't it?
[20:16] Yeah, I really like that. Did you have anything else on
[20:20] your little list? The last one's a small one, but
[20:24] it's a very common one, which is around the word arrow.
[20:28] And I think this is a good time to be talking about it.
[20:31] In the winter, we've got a lot of our athletes doing the
[20:33] majority of their bike work indoors and a lot of them are
[20:38] talking about next season being their their fastest season
[20:43] chasing PBS. And one element of doing that is
[20:46] working really hard on the bike and increasing your aerobic
[20:48] capacity but also lowering your aero drag.
[20:54] And now's a great time to be working on that.
[20:56] So if you're able to work at a high level at these FTP sessions
[21:02] and you can start with just 20% of the intervals being in error
[21:06] and then sitting up and then next block that can be saved 40%
[21:11] and just keep building it up. But what I would say is that I
[21:14] see too many athletes going for right, I'm going 100% error 100%
[21:18] of the time. And that will work for a few
[21:21] weeks. But the medium term and long
[21:22] term is that the body is, it's not going to be able to adapt
[21:27] quick enough and you're going to end up being sore.
[21:30] And then the long term is that you'll end up sitting up the
[21:33] whole time because you can't face being an arrow.
[21:35] So that's why I'd suggest is all we always do as coaches.
[21:38] It's all about that kind of 1010% progression rate.
[21:42] Anything more and you're starting to play with a little
[21:45] bit of risk and there's no need. So I'd encourage athletes to be
[21:49] working on error, not go all in the whole time, just build it up
[21:54] slowly but surely so when you get to springtime and you're
[21:58] back out on the safe roads, then we can be looking at some
[22:02] serious time in error, which would be great.
[22:06] The only caveat I'd give with that, Chris, is and, and I
[22:08] totally agree with what you're saying.
[22:10] Now, especially for our newer athletes, it's something that
[22:13] people need to build into. For our more established
[22:15] athletes who have already spent maybe, you know, considerable
[22:19] seasons in the railroad position, I'd say if they're
[22:22] comfortable in the arrow position for all of their
[22:24] intervals, I'd be OK with them doing it in there.
[22:27] Because I think in an ideal situation, we're working towards
[22:30] a, we're working towards a place where our athletes can do the
[22:32] majority of their work in the arrow position the majority of
[22:36] the time. But you're dead right.
[22:38] If we, if we spend too much time in the arrow position too soon
[22:42] and it becomes counterproductive.
[22:43] That's the difficult balancing act.
[22:45] So I think the takeaway message is we're all working towards the
[22:48] point where we can spend as much time as we possibly can in
[22:52] Arrow. But the worst possible thing if
[22:55] we if we go to the extreme, I remember going to support an
[22:58] Iron Man and standing at the the 85 mile point of the Iron Man
[23:02] and watching literally 90% of the field ride by on TT bikes,
[23:07] sitting up on the on the hoods because they couldn't hold the
[23:11] arrow position. And it was one in 10 who were
[23:13] coming by who was still in arrow at that point.
[23:15] So that's the thing to bear in mind.
[23:17] You want to get your body to the point where you can do your
[23:20] entire race in the arrow position come race day.
[23:23] The more time you can spend in your arrow position effectively
[23:27] in training, the better. One other little caveat with
[23:31] the, with the, the idea of testing coming up over the next
[23:34] week or two is try and do the testing in the position that
[23:39] you've trained in. So if you've trained in your
[23:41] arrow position, don't allow yourself to sit up to try and
[23:45] muscle more watts out on test day.
[23:47] That's kind of what we're trying to see the purpose of, isn't it?
[23:50] So there's nothing worse than it.
[23:52] A person who's trained in their arrow position for all their
[23:54] intervals and then they sit up and muscle out another 20 watts
[23:58] in the test because they want to see a higher score.
[24:00] I'd rather see a lower number but see what they're capable of
[24:03] in that race specific position. Good, you got some good points
[24:11] down there mate. Is there anything else on your
[24:12] list? No, that's off the immediate
[24:17] list, so. That's good.
[24:19] No, there's there's one metric which I think is worth talking
[24:24] about. We've spoken a lot about FTP and
[24:27] testing, but for our own athletes I think this is a
[24:31] perfect time to start respecting race ready again and
[24:35] understanding what it is and understanding for the waves of
[24:42] it. Sometimes it's going up,
[24:43] sometimes it's going down and there's no need to panic.
[24:46] I see a lot of athletes now really early in their winter
[24:49] block and they're already panicking because their twelve
[24:51] week score isn't where they want it to be.
[24:54] But I this is for the majority, majority of athletes, I want to
[24:58] say it's OK because your race ready score would have taken a
[25:04] real big hit when you went to Mauritius for a two week holiday
[25:08] with the family and you didn't take a bike.
[25:10] And that's great. We celebrate that.
[25:11] We don't want you race ready when you're on your family
[25:13] holiday Mauritius. But now we're moving.
[25:16] It's context, it's everything, isn't it?
[25:18] That's that's the first thing to say for people.
[25:20] And in an ideal world, an athlete will have in their head,
[25:25] well, it resets to 0. My race ready score resets to 0
[25:29] when I have my end of season break and we start rebuilding it
[25:32] again at the start of the winter block.
[25:34] So let's just add for context for athletes who are not coached
[25:37] by us, we have a system of keeping track of how much
[25:41] training athletes do accurately every week and we reduce that
[25:45] down to a score out of 100 every week.
[25:47] And so it becomes a really easy to understand metric, a bit like
[25:50] a whoop score if people are whoop users.
[25:54] And, and I think the context for it is in the run up to a race,
[25:58] it really does let us know how ready we are to have a fantastic
[26:01] race on race day. But if we're not racing anytime
[26:05] soon, the context of this is it doesn't have to be really high.
[26:09] We're not looking for a really high race ready score in order
[26:12] to be ready to race. It's much more of a an extra
[26:15] metric to be used to look at how consistent were we in our
[26:19] training from week to week during the winter block.
[26:22] And I think that's a really useful extra metric when we were
[26:25] talking before about having an athlete look at how many of the
[26:28] sessions they did and how many have they missed.
[26:31] Race rate is kind of reflective of that.
[26:33] It wraps it all up into one easy to look at number.
[26:36] And an athlete who's got a score in the high 70s into the 80s,
[26:40] well, we're getting all the sessions done that we need to
[26:42] do, which is really good. If that score is down in the 30s
[26:45] or the 40s, well, that's telling us that we're missing a lot of
[26:48] sessions or they're not getting done correctly.
[26:51] And that gives us, you know, a, it's not a time to panic number,
[26:56] but it's a let's go back to training peaks.
[26:58] Let's look at what you have been getting done.
[27:01] Let's look at how you can make an adjustment.
[27:04] What are the patterns in your life that would allow you to get
[27:06] one extra session done next week?
[27:09] And I think that's really where this review of the winter block
[27:12] goes. It's if you're having a big
[27:15] block of travel, how does that affect your training?
[27:17] Get to know yourself. Are you the person who goes away
[27:20] and says there's a gym where I'm going and I'm away for the week
[27:23] and I'll get all my training done?
[27:25] If the reality is you come back and you've got nothing done,
[27:28] then you have to recognise in future either A, you've got to
[27:31] put something different in place or B, you need to plan around
[27:35] that knowing that when you're away on the works trip you just
[27:38] won't have the window to get that training done.
[27:40] It's all about getting to know yourself as an athlete and how
[27:42] you react to the the situations that you're in, I think, isn't
[27:45] it? Yeah, absolutely Rob.
[27:47] I think that with with reference to race ready, again, the aspect
[27:52] that I love is it's the accountability.
[27:56] So yes, we want you to be consistent and turn up to
[28:00] ideally 90 or so percent of the sessions.
[28:03] That's the kind of golden area. Once you're 90 or above, you are
[28:07] absolutely flying. And if you can string that week
[28:09] after week after week, then we know that you're going to be in
[28:13] great shape. But what I really like is the
[28:16] fact that it's not just turning up to do the session.
[28:19] It's to stick within the parameters that your coach has
[28:21] set. And that's the nuance.
[28:23] And that's the beauty of race ready.
[28:26] If I mean, I see this, I'm sure you do, Rob, where an athlete is
[28:31] really consistent, but they're consistently outside of the zone
[28:34] that we're prescribing. So their Saturday ride is always
[28:37] slightly too hard. Their Sunday run is always
[28:40] slightly too quick. And there's always a kind of
[28:42] excuse for that. But when they see that race
[28:45] ready number and they've seen that they've been penalised for
[28:49] riding too fast or running too fast, it's a real scratchy head
[28:52] moment for the athlete. And I embrace that though I want
[28:56] that athlete to scratch their head and think, oh OK, turning
[29:00] up is only half, half the session.
[29:03] I actually need to stick within the parameters.
[29:05] And when my coach is asking me to ride endurance and easy, same
[29:10] with, same with running or swimming at CSS plus 10 seconds,
[29:15] that actually means we want, it's not for entertainment.
[29:19] We need you to stick to those parameters.
[29:21] And as soon as you're out of that, to be honest, as coaches,
[29:24] we're, we're flipping the desk up thinking, yeah, you haven't
[29:26] done the session. So turn up the session.
[29:29] That's the first step. But then delve into and read,
[29:33] read the data that we're asking you to do, because that's really
[29:36] important. Yeah, it, it takes a, it takes a
[29:41] big shift in an athlete's mindset to realise that, you
[29:46] know, we, we had sold a lot in, in sort of modern pop culture of
[29:51] give 110%, you know, give more than you're like, we've got,
[29:56] we've got targets for a specific reason and, and actually it
[29:59] isn't better to go above the target.
[30:01] All that's happening is you're making yourself more tired and
[30:04] it'll be more recovery time for no extra return on investment.
[30:08] If we think about the the kind of training response curve, we
[30:12] get just as much training response just this side of the
[30:15] peak that we do, just over the top.
[30:17] So why would you want to go harder to get less response?
[30:22] It's yeah. It's a very interesting little
[30:26] quirk of human nature, isn't it? I yeah, it's, it's, it can be a
[30:31] challenge for people, I think. But once you get your head
[30:34] around the idea of doing this is to try and get the most out of
[30:38] the time you've got, try and make the best use of the time
[30:41] you've got, it stops being about trying to do more.
[30:44] Or I was getting to be this anecdote.
[30:45] There was a a great coach that I worked with in the early days of
[30:48] my coaching who we used to go down and run a track session
[30:51] together. And he would say, right, we're
[30:54] going to do these intervals at T pace.
[30:56] And it was say, you know, I don't know, one minute 30 per
[31:00] 400. And people would often run
[31:03] around in one minute, 20 per 400.
[31:05] And we scratched our heads as to how to get people like how do
[31:08] you reward someone for doing the right thing when they think they
[31:11] should be rewarded for going harder.
[31:13] And he came in one week and he said, I've got it, I've got the
[31:15] system, watch what we're going to do.
[31:16] So he said, you're meant to be running these at 1:30.
[31:20] You can run T pace for an hour in training.
[31:23] So should easily be able to do 400 metres at T pace.
[31:27] So after the group went and they all went far too fast as usual.
[31:30] And as they came up to the line he said keep going, keep going
[31:34] and waited. They kind of looked at him and
[31:36] as they came round for 800 metres he said keep going, keep
[31:39] going. And he said I decided the
[31:41] session was going to be 4 by a mile and I told the athletes it
[31:45] was going to be 10 by 400. And people were very upset with
[31:49] him after the first one mile Rep and said well you should have
[31:51] told us and we'd have run slower.
[31:52] And he said, well, now I told you how fast I wanted you to
[31:55] run, but you chose to run faster.
[31:58] And it was, yeah, I was a young coach.
[32:00] I kind of stood back and thought, I'm not sure how this
[32:03] is going to play out. But those athletes who were
[32:05] there that night never ran too fast again on attraction.
[32:09] That's brilliant. The distance in intervals is
[32:12] irrelevant. It's all about pace.
[32:14] And that pace can be for 25 metres or it could be for 30K.
[32:19] It doesn't matter. That pace is pace, yeah.
[32:23] And I think it gets in our head for race day as well, because if
[32:26] we're used to using our target as a cap, not something to
[32:30] extend over on race day, if you're trying to hold 200 watts
[32:35] for an Iron Man, you're not going to let the power metre go
[32:38] to 210 watts because you've trained yourself not to do that
[32:41] in training. And I think the flip is true if
[32:44] mentally you've trained yourself to do a bit more than you've
[32:46] asked for. And then on race day, you were
[32:48] meant to hold 200, but you came in at 2:15.
[32:52] And then that's when the athlete comes to us for an answer to why
[32:54] they were, you know, not delivering the marathon they
[32:57] thought they were capable of. I think it's all about getting
[32:59] our getting our brain trained to do as it's asked and not do what
[33:04] it's not asked. Yeah, good.
[33:09] And one little thing I wanted to add on here, Chris, about
[33:11] reviewing our eight week block is we've mentioned this idea of
[33:17] looking back and writing down what you've done.
[33:19] I'm going to extend this out here and talk about journaling a
[33:22] little bit. You've talked about adding notes
[33:24] into training peaks. I'm a really big believer and
[33:27] I'll prove it. I've got mine right here on the
[33:29] desk. The little daily journal to keep
[33:31] notes in can be really, really effective for athletes, and it's
[33:35] especially good for athletes who are injured at the moment.
[33:38] And the reason it's especially good for athletes who are
[33:41] injured at the moment is it allows you to look back and it
[33:44] allows you to look at the patterns that you've built up in
[33:47] the period preceding injury. And as we've discussed, were you
[33:51] going too hard, Were you running too fast?
[33:54] Did you keep up with your physio appointments?
[33:56] If you keep a little diary of all that kind of stuff, then you
[33:58] have something to reference back to it.
[34:01] So I think that really simple journaling with an old school
[34:04] pen and paper can be really, really effective for people.
[34:07] And often, often injuries and niggles feel like we've been hit
[34:13] by lightning and it's it's been dealt a bad card.
[34:16] But my experiences, there's often things behind this and it
[34:19] might not be running related, but it might be work related
[34:23] stress, life related stress, family related stress, lack of
[34:27] sleep, the night you had to take clients out till 2:00 in the
[34:30] morning and you had too many extra beers, all of that kind of
[34:34] stuff. If we add it up and wrap it into
[34:35] the stress box and then say, was I under more significant stress
[34:40] than usual, That can often be the answer for us.
[34:44] And that helps us understand how we don't get injured in the
[34:46] future. And it can help us understand
[34:49] how we can heal the injuries now because we've got to avoid those
[34:52] patterns. As you can tell, I'm I'm a
[34:53] really big believer in the patterns building up, but we
[34:56] have to make them visible to ourselves in order to be able to
[34:59] see them. That's true.
[35:01] Without that, you you wouldn't see them.
[35:03] How would you? You'd have too many thoughts in
[35:06] your mind and you'd end up kind of just looking for the answer
[35:11] that you want to see, which isn't always the healthiest
[35:14] approach. And there are patterns.
[35:17] There are always patterns. And I think there's that balance
[35:20] of, of subjective narrative, but also data.
[35:25] And that's where you can use your training piece of the data.
[35:28] But also the subjective stuff is the stuff that you can write
[35:30] down and the stuff that you have in your mind.
[35:32] There there is often a pattern and an an easy 1 might be
[35:36] around. So this is for our own athletes
[35:39] key sessions, which are the sessions that we absolutely
[35:43] prioritise. And race ready also heavily
[35:46] leans towards prioritising them. And often we see that athletes
[35:50] who are juggling lots of different things in their lives
[35:52] end up cramming key sessions. They might do two key sessions
[35:56] on the same day or Friday, Saturday, Sunday of key sessions
[36:00] because Monday, Tuesday, Wednesday, they were travelling
[36:02] everywhere and they want to keep race ready happy and they want
[36:06] to keep themselves believing that they're still progressing.
[36:09] And I get that, I understand that, but you have to adapt and
[36:14] yes, do one key session as long as your HIV allows you to do
[36:18] that. But the next day isn't a day to
[36:21] do another key session. That day is to do one of the
[36:24] supporting sessions which is going to allow you to benefit
[36:26] from that key session you did the previous day.
[36:29] So again, I think for the athletes is struggling with
[36:33] niggles, illness, all of that stuff, don't look for to blame
[36:38] yourself at all. It's just look for a pattern and
[36:42] it's it's a way to evolve. And even if doing those key
[36:45] sessions aren't the actual source of the problem, you're
[36:49] still going to evolve in a positive way.
[36:51] If you see that there's a kind of anomaly that we don't really
[36:55] like in terms of endurance training, we know that we don't
[36:58] want to be doing too many key sessions in a row.
[37:01] It's the perfect time to actually be accountable to
[37:03] yourself and say, well, as soon as I'm back to full training
[37:07] I'll never be doing chroming key sessions, that that's the
[37:11] takeaway and that's the positive from a difficult situation. 100%
[37:18] And I think a really a really interesting exercise for
[37:20] athletes to do with this when they're looking for a pattern is
[37:23] to sit, sit with the journal and the pen and paper and to write
[37:26] out, you know, whatever it is, if there's an injury or there's
[37:29] a pain or an illness, write out, is there a reason for this?
[37:33] And sit with your pen and see if anything comes into mind.
[37:36] There's a reason for what this is.
[37:37] And often the answer, especially when you first start doing it,
[37:40] it feels pointless. The answer is, I don't know.
[37:43] I don't know if there's a reason for this.
[37:45] So the next leading question to go to is if there was a reason
[37:49] for this, what would it be? And the magic of that question
[37:53] is it stops you looking for what you don't know and starts you
[37:57] thinking for possibilities of what might be.
[38:00] And so that question of if there was a reason for this, what
[38:04] might it be, opens up this idea of, well, I did travel a lot
[38:08] last month. Well, I did mean to change my
[38:11] running shoes and haven't got round to getting the new ones
[38:14] yet. Things like that I think come up
[38:16] when you ask the open-ended question.
[38:18] So I think that can be really valuable and it's a really good
[38:21] framing tool for athletes looking back over the block.
[38:24] If there was a reason for this, if there was a reason for my FTP
[38:28] not having increased as much as I hoped, what would it be?
[38:32] And then that way we're not looking for blame, we're looking
[38:33] for answers. And I think it's quite a quite a
[38:36] positive and supportive way athletes can look at their own
[38:39] sort of self analysis to get the athlete that the answers that
[38:42] they're looking for. And I think a point on that,
[38:44] Rob, is encourage athletes not to be isolated on this or too
[38:48] insular. Don't you know right now is
[38:51] absolutely brilliant. IA 100% sign up to that.
[38:54] But at some point, reach out to someone and ideally someone
[38:58] that's, you know, in the same world, in the same sport, and
[39:02] ideally someone that's qualified to do so.
[39:04] But even have creating that space and showing someone, this
[39:09] is what I've done for the past eight weeks.
[39:11] These were my top three objectives.
[39:13] I think that I kind of hit them. What do you think?
[39:16] And let them have a look and say, well, you, you, you missed
[39:21] 7 strength, strength and conditioning sessions and your
[39:25] sleep has gone down half an hour on the previous year.
[39:30] Does does that sit within the values that you were initially
[39:33] talking about? And it's so easy for an outsider
[39:37] to see that. But when you're in your own
[39:39] head, you're only looking at the things that are literally in
[39:42] front of you. So that's where I think our race
[39:45] ready thread on a Monday, which is where we encourage all our
[39:48] athletes to write a few sentences of what went well,
[39:52] what what didn't go so well in their previous week and what
[39:55] their race ready score is. It makes them accountable to the
[39:57] whole team. And that's brilliant because
[39:59] they're sharing and week after week that creates a community
[40:03] but also creates it enables people to break the bad habits
[40:08] essentially and create good habits.
[40:10] And I feel that. If there's any kind of take away
[40:13] from this podcast, it's reach out, and not necessarily for
[40:17] help, but reach out for a different perspective to make
[40:19] sure that you're evolving as an athlete yourself.
[40:23] Yeah, I think, I think you're right that the thread of this
[40:27] here is the more honest you can be with yourself, the quicker
[40:31] the answers are going to come. That's essentially how this is.
[40:33] And it's, it's often not about looking for excuses, but it's
[40:36] about finding the patterns and being honest about them and, you
[40:41] know, then get into grips of what that kicks out for you.
[40:44] Yeah, good. So listen, let's wrap this up
[40:48] just with a couple of quick pointers for our athletes.
[40:50] Then we often get asked what kind of improvements should I
[40:58] get after an 8 week block? That's it's the classic sort of
[41:02] cart before horse way of looking at things.
[41:05] And the answer to that is it's totally variable and everyone's
[41:07] different, but we can put some kind of some kind of guidelines
[41:11] around this, I think. So I thought a good way to wrap
[41:14] this up would be to say somewhere in the region of these
[41:18] kind of improvements is what you can expect across a block.
[41:23] Now go away and do all these things we've just said and look
[41:26] for either the reasons these things are true and that they've
[41:28] happened or the reasons that these things haven't happened
[41:31] for you. But either way, it's those
[41:34] answers that are important. These tests are just what's
[41:37] going to trigger that. So in terms of in terms of
[41:40] overall improvements, I think after an 8 week FTP block, we
[41:43] can look for between a 5 to 10% increase.
[41:46] Most of our athletes tend to bounce out around 6 or 7%
[41:49] increase if they've trained for multiple seasons.
[41:52] I've seen numbers as big as a 25% increase in an 8 week block.
[41:57] Honestly, I think that was obviously a new person to it who
[42:00] was learning to do the test more effectively, but somewhere in
[42:04] that I think 6 or 7% in eight weeks is a is a reasonable
[42:07] number for people to look for. In terms of CSS test, I think
[42:11] we're looking at 15 to 30 seconds faster over 400 metres,
[42:15] which ends up about a four second per hundred CSS pace
[42:20] increase. And for a run test, I think
[42:23] we're looking at between 4:00 and 8:00 seconds per kilometre
[42:26] faster at this is at the end pace that we would do.
[42:31] So it works out somewhere 6 to 12 seconds a mile, I think if
[42:35] you're working seconds a mile. And those numbers don't sound
[42:39] that big. That's the thing.
[42:41] It's, you know, all kinds of online advertising says, you
[42:44] know, we can get a. And we've all seen his adverts
[42:46] on Facebook, haven't we? You know, wanted men aged 40 for
[42:50] a bike study. 37% increase in FTP.
[42:54] Yeah. Yeah.
[42:54] Well, maybe you will if you've never been on a bike before, but
[42:57] but let's be realistic. If you can stick these
[43:00] relatively small gains on top of each other, block after block,
[43:05] I'll take a six week improve, a 6% improvement and then another
[43:08] 6% improvement and and have like 12 to 15% improvement after a
[43:14] winter block. That'd be that'd be great.
[43:16] So it's having a consistency, isn't it?
[43:18] It's interesting you say that, Rob, because actually as you
[43:20] were talking through those potential increases, I was
[43:24] thinking that that's a, that's, that's significant.
[43:28] I would, I'd bite your arm off for those increases.
[43:32] And I think that everyone's on a slightly different trajectory.
[43:34] Those that are new into the sport might see steeper and
[43:38] quicker improvement. Whereas someone in 4567 years,
[43:41] every second is literally a, a big high 5 moment.
[43:45] So it, it's a real sliding scale and difficult to know exactly
[43:49] where you are on that scale. But I know from my own point of
[43:51] view, my FTP, as hard as I'm trying it hasn't gone up for
[43:56] numerous years now. Probably four or five years, I
[43:59] haven't seen an increase in FTP. But I'm absolutely fine with
[44:02] that because I know that I'm still becoming a better cyclist.
[44:05] I'm able to go faster for longer, more efficiently.
[44:09] And also there's a whole nutrition and all that on board.
[44:12] So just because my 20 minute effort doesn't always increase,
[44:16] I know that I'm still improving as an athlete and I encourage
[44:20] the athlete that's maybe not seeing their FTP or CSS improve
[44:25] every eight weeks that that's it's OK.
[44:27] As long as you keep turning up for the sessions, there will be
[44:29] a big improvement. Especially if you're looking at
[44:31] long distance, you know, 70.3 or Iron Man, you can still be a
[44:35] quicker athlete on the day. It's not just about those.
[44:39] Tests, Yeah, And especially I think this is true.
[44:43] You're right. People who've been in the sport
[44:45] for multiple seasons, we're, we're very rarely going to see
[44:50] the peak numbers get higher and higher and higher over multiple,
[44:53] multiple years, especially for our ageing athletes.
[44:56] You know, as we get into our 45 + 50 plus bracket, there's a,
[45:02] there's like a non negotiable part of this that your, your
[45:05] body is not in the same place it was in your 20s and your 30s.
[45:10] But I flipped that round and I think if you can anywhere near
[45:13] maintaining what you were at the season before as you age, I
[45:17] mean, it's inevitable that there's going to be a tailing
[45:19] off of our physical performance as we age.
[45:21] It's inevitable. There's no one's managed to even
[45:24] that billionaire guy who's spending millions of pounds a
[45:26] year on his own son's placenta being injected into him.
[45:30] Like I've got bad news for you, son.
[45:31] It's coming. We're all, we're all going to
[45:33] age, but we're, we're getting slower, more slowly than the US
[45:39] who sits on the couch and drinks beer.
[45:41] And I think that's the that's the satisfaction of it.
[45:43] You do as well as you can. You make the process as good as
[45:46] it can be and hold on to as much as you can.
[45:50] The takeaway message for athletes is we want you
[45:52] reviewing what you've done over the past eight week block.
[45:56] It's great to see the results of those tests, but let's use the
[45:59] results as a catalyst to really work out why the results as they
[46:04] are and see what you can change and improve going forward into
[46:07] the next block. If you're not an athlete coached
[46:09] by us, I hope you found this interesting.
[46:11] I hope you're going to do some testing to find out your
[46:13] baselines and put some structure in place going forwards.
[46:18] But yeah, we'll look forward to hearing about the results of
[46:21] these tests in our app next week.
[46:24] Good stuff. All right, so listen, guys,
[46:26] we'll wrap this up. Here are some discount coating
[46:27] deals for you at precisionfuelandhydration.com.
[46:31] You can use the code Oxygen 24 for 15% off your first
[46:34] electrolyte order. And remember, as Chris said
[46:36] earlier on, you can use the free fuel and hydration planning tool
[46:41] on their website to receive a personalised strategy for your
[46:44] next race. That'll help you understand your
[46:46] own carbohydrate, electrolyte and fluid needs.
[46:49] And you can book a free 1 to one video consultation with their
[46:52] athlete support team and get all that information and sort of
[46:57] leverage their knowledge and leverage their experience so you
[47:00] can shortcut that to success for yourself.
[47:02] And if you guys are looking for help and some coaching going
[47:05] into the next season, we'd love to have a chat with you.
[47:09] You can find the link in the show notes that book straight
[47:11] through to our calendar. We can have a chat and find out
[47:13] what you're doing at the moment. We can find out what your goals
[47:16] are for next year. And we can talk about how we
[47:18] might be able to help you out make next season be the most +1
[47:22] for you yet. All right, guys, there's links
[47:24] in the show notes so you don't have to remember them until next
[47:27] week. Have a great safe training and
[47:30] racing week. Our athletes.
[47:32] I hope your I hope your tests go well and you get the results
[47:35] that you deserve at the end of them.
[47:36] I'm coach Rob Wilby. You've been listening to the
[47:39] Oxygen Addict podcast.

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