1 00:00:00,840 --> 00:00:05,920 Speaker 1: Welcome to Fitness Disrupted, a production of I Heart Radio. 2 00:00:12,000 --> 00:00:19,200 Speaker 1: I am Toma Holland and this is Fitness Disrupted. Back 3 00:00:19,280 --> 00:00:28,520 Speaker 1: in nineteen I was training for my first iron Man triathlon, 4 00:00:29,640 --> 00:00:33,520 Speaker 1: turning thirty on that day, and this was a huge goal. 5 00:00:34,760 --> 00:00:41,440 Speaker 1: And I had done two triathlons prior. There weren't a 6 00:00:41,479 --> 00:00:43,559 Speaker 1: lot of iron Man's at the time. It wasn't like 7 00:00:43,640 --> 00:00:46,680 Speaker 1: it is today. I was a trainer in New York City, 8 00:00:47,080 --> 00:00:51,000 Speaker 1: a lot going on, just starting my career in fitness, 9 00:00:51,159 --> 00:00:53,599 Speaker 1: or or seriously had decided this was it. That's why 10 00:00:53,600 --> 00:00:55,760 Speaker 1: I was training for iron Man New Zealand. And I 11 00:00:55,800 --> 00:00:59,520 Speaker 1: went into a bike shop and I was told by 12 00:00:59,720 --> 00:01:01,640 Speaker 1: the bike shop owner when we were talking about what 13 00:01:01,680 --> 00:01:04,679 Speaker 1: I was training for, he said, listen, there's a clinic 14 00:01:04,760 --> 00:01:08,200 Speaker 1: this weekend with two of the top triathlon coaches in 15 00:01:08,240 --> 00:01:11,840 Speaker 1: the world Rock Fry and Paul Huddle. Anyone who's as 16 00:01:11,840 --> 00:01:15,119 Speaker 1: old as I am will remember those names. Amazing, amazing, 17 00:01:15,720 --> 00:01:20,119 Speaker 1: um just elite athletes coaches back in the day. And 18 00:01:20,760 --> 00:01:22,280 Speaker 1: they were going to be in New York City and 19 00:01:22,319 --> 00:01:26,000 Speaker 1: they were going to spend a full day training. Whoever 20 00:01:26,160 --> 00:01:28,479 Speaker 1: wanted to sign up for their clinic. Swim bike, run. 21 00:01:28,680 --> 00:01:31,120 Speaker 1: I'm gonna get tested in all three, coached in all three. 22 00:01:31,400 --> 00:01:34,640 Speaker 1: Small group, not inexpensive. Again, I was just starting out, 23 00:01:34,680 --> 00:01:38,000 Speaker 1: had no money, but I said I need this, I 24 00:01:38,040 --> 00:01:42,160 Speaker 1: will charge this, and I will learn because swimming was 25 00:01:42,240 --> 00:01:45,600 Speaker 1: not one of my strengths, and that was something that 26 00:01:45,680 --> 00:01:48,480 Speaker 1: I needed a lot of help with running that was 27 00:01:48,560 --> 00:01:51,760 Speaker 1: my strong suit. Biking I was getting better at still 28 00:01:52,120 --> 00:01:55,880 Speaker 1: didn't or just purchased a bike, but swimming was by 29 00:01:55,960 --> 00:02:00,880 Speaker 1: far my weakest link. So we spent the day, went 30 00:02:00,960 --> 00:02:04,000 Speaker 1: to a well known gym in New York City, kind 31 00:02:04,000 --> 00:02:09,280 Speaker 1: of a celebrity gym. We got tested for cycling, then 32 00:02:09,440 --> 00:02:11,640 Speaker 1: you know, coached in that. Then we went out and 33 00:02:11,680 --> 00:02:14,079 Speaker 1: did run training tested there as well, and we ended 34 00:02:14,160 --> 00:02:18,640 Speaker 1: up at a pool and they were going to videotape 35 00:02:18,639 --> 00:02:22,760 Speaker 1: and critique all of us. So I had I think 36 00:02:22,800 --> 00:02:26,200 Speaker 1: the Iron Man, if memory serves, was about four weeks away. 37 00:02:26,240 --> 00:02:28,880 Speaker 1: It was super close, super close. And the way they 38 00:02:28,919 --> 00:02:31,959 Speaker 1: were doing this back then was they had a camera 39 00:02:32,040 --> 00:02:34,960 Speaker 1: underwater on a pole and a microphone, so they would 40 00:02:35,000 --> 00:02:39,600 Speaker 1: videotape you swimming above water, below water, and they would 41 00:02:39,639 --> 00:02:42,640 Speaker 1: critique you, coach you into the microphone as you were swimming, 42 00:02:43,120 --> 00:02:46,120 Speaker 1: and so I think there was probably about fifteen of 43 00:02:46,200 --> 00:02:47,680 Speaker 1: us and I was one of the last to go, 44 00:02:48,240 --> 00:02:51,040 Speaker 1: and I listened to them critique all the people that 45 00:02:51,120 --> 00:02:53,760 Speaker 1: came before me, and they say things like, okay, Sue, 46 00:02:54,160 --> 00:02:56,760 Speaker 1: you know, I want you to work on lengthening your 47 00:02:57,400 --> 00:03:02,799 Speaker 1: you know, stroke, relaxing, working on you know, different tips, techniques, 48 00:03:03,160 --> 00:03:06,839 Speaker 1: slowing the kick down, things like that. When it got 49 00:03:06,840 --> 00:03:11,840 Speaker 1: to me and they handed you the tape, is that 50 00:03:11,960 --> 00:03:15,200 Speaker 1: long ago VHS tape still have it somewhere. So I 51 00:03:15,240 --> 00:03:19,440 Speaker 1: didn't listen to it until I got home, and basically 52 00:03:19,680 --> 00:03:22,760 Speaker 1: I was not a good swimmer. I could barely make 53 00:03:22,800 --> 00:03:25,640 Speaker 1: it a couple links of the pool without being completely exhausted. 54 00:03:26,200 --> 00:03:29,600 Speaker 1: And long story short, when I finally pop that tape 55 00:03:29,600 --> 00:03:33,960 Speaker 1: in at home and listened to coaches critiquing me, they said, okay, Tom, 56 00:03:34,040 --> 00:03:37,560 Speaker 1: let's see how your your form is here. And I 57 00:03:37,640 --> 00:03:39,600 Speaker 1: was swimming like a six year old in the pool 58 00:03:39,640 --> 00:03:43,040 Speaker 1: for the first time, you know, flailing like crazy, and 59 00:03:43,200 --> 00:03:48,280 Speaker 1: it was basically this. They said, okay, Tom, you've got 60 00:03:48,320 --> 00:03:51,480 Speaker 1: iron Man New Zealand in a couple of weeks from now. 61 00:03:52,760 --> 00:03:55,560 Speaker 1: I was waiting for the critiques, the tips, and it 62 00:03:55,680 --> 00:04:03,520 Speaker 1: was this good luck and remember thinking really and looking 63 00:04:03,560 --> 00:04:07,119 Speaker 1: back after the fact years later, I realized that's all 64 00:04:07,160 --> 00:04:09,520 Speaker 1: the advice they could give me. There was nothing they 65 00:04:09,520 --> 00:04:12,280 Speaker 1: could do, and actually would only have served to probably 66 00:04:12,280 --> 00:04:15,080 Speaker 1: confuse me if they had given me way too much 67 00:04:15,120 --> 00:04:17,880 Speaker 1: to think about. So that was one of my first 68 00:04:19,080 --> 00:04:23,039 Speaker 1: real experiences with swimming. So today's show swimming one oh one, 69 00:04:23,480 --> 00:04:25,320 Speaker 1: and I start with that story because this is not 70 00:04:25,440 --> 00:04:28,359 Speaker 1: my strong suit, even though I have done dozens and 71 00:04:28,440 --> 00:04:32,520 Speaker 1: dozens and dozens of triathlons, including getting ready to do 72 00:04:32,560 --> 00:04:35,240 Speaker 1: my twenty seven Iron Man. It stop my stop my 73 00:04:35,279 --> 00:04:38,680 Speaker 1: strong suit at all. But I'm gonna talk about how 74 00:04:38,720 --> 00:04:43,280 Speaker 1: great it is, the benefits both physiological as well as psychological, 75 00:04:43,320 --> 00:04:45,480 Speaker 1: how to get started, how to get better. So a 76 00:04:45,600 --> 00:04:49,880 Speaker 1: primer show on swimming. Some of you probably are, you know, 77 00:04:50,240 --> 00:04:53,680 Speaker 1: advanced swimmers, many are not, And I'm going to talk 78 00:04:53,720 --> 00:04:56,160 Speaker 1: about why I do it, how I do it, and 79 00:04:56,200 --> 00:05:00,599 Speaker 1: what the benefits are, but especially the psychological for so 80 00:05:00,680 --> 00:05:03,760 Speaker 1: many people. All right, quick break, when we come back 81 00:05:03,920 --> 00:05:05,640 Speaker 1: right into it swimming one oh one, we'll be right 82 00:05:05,680 --> 00:05:21,359 Speaker 1: back talking about swimming. Swimming one oh one. I have 83 00:05:21,520 --> 00:05:23,640 Speaker 1: to say I have to admit, and people who know 84 00:05:23,760 --> 00:05:30,800 Speaker 1: me again, no swimming is not my forte, which is 85 00:05:30,880 --> 00:05:34,680 Speaker 1: exactly one of the main reasons I do it. You know, 86 00:05:34,720 --> 00:05:38,720 Speaker 1: I talked about how it's not that people dislike exercise, 87 00:05:38,760 --> 00:05:40,599 Speaker 1: they just haven't found what they love to do well. 88 00:05:40,680 --> 00:05:43,719 Speaker 1: Swimming is not what I love to do. But we 89 00:05:43,760 --> 00:05:45,960 Speaker 1: can't only do what we love to do, and that's 90 00:05:45,960 --> 00:05:49,920 Speaker 1: a part of today's show. Running is my forte. That's 91 00:05:49,920 --> 00:05:52,360 Speaker 1: what I'm best at in a triathlon, swim, bike, run. 92 00:05:54,480 --> 00:05:58,520 Speaker 1: But to jump ahead a little bit, if I want 93 00:05:58,520 --> 00:06:00,760 Speaker 1: to continue to run, I need to do other things 94 00:06:00,760 --> 00:06:02,880 Speaker 1: to allow myself to do so. Because if we only 95 00:06:02,920 --> 00:06:05,560 Speaker 1: do that which we enjoy and are good at, we 96 00:06:05,600 --> 00:06:10,480 Speaker 1: will get injured, we will get hurt, all right. So 97 00:06:11,480 --> 00:06:14,520 Speaker 1: I've written a handful of books on many different topics, 98 00:06:14,520 --> 00:06:20,200 Speaker 1: including triathlon and running marathons as well half marathons, and 99 00:06:20,400 --> 00:06:23,360 Speaker 1: in the triathlon book or you know, several of them, 100 00:06:23,720 --> 00:06:27,640 Speaker 1: I stole the phrase swimming is not a sport, it's 101 00:06:27,640 --> 00:06:31,560 Speaker 1: a means to keep from drowning. Now, that is something 102 00:06:31,960 --> 00:06:37,120 Speaker 1: that gets swimmers angry. And yes, full disclosure, and I've 103 00:06:37,120 --> 00:06:41,520 Speaker 1: already said it, but there are two reasons I don't 104 00:06:41,600 --> 00:06:43,760 Speaker 1: love swimming. Hey, I'm not great at it doesn't come 105 00:06:43,800 --> 00:06:45,960 Speaker 1: easy to me and he grow up doing it. As 106 00:06:45,960 --> 00:06:48,920 Speaker 1: I'll talk about, wasn't trained at it. Started really late 107 00:06:48,920 --> 00:06:54,000 Speaker 1: in life. Now, I swam swimming pools, swam at the beach, 108 00:06:54,120 --> 00:06:59,240 Speaker 1: road waves. I definitely was a decent swimmer as far as, 109 00:06:59,279 --> 00:07:02,240 Speaker 1: like you know, being able to stay afloat and and 110 00:07:02,320 --> 00:07:04,440 Speaker 1: ride some pretty crazy waves in the summers and things 111 00:07:04,480 --> 00:07:07,040 Speaker 1: like that. But I was never on a swim team 112 00:07:07,200 --> 00:07:10,520 Speaker 1: or anything like that. So of course not great at it. 113 00:07:10,520 --> 00:07:13,480 Speaker 1: But I also don't enjoy it. Part of it is 114 00:07:13,520 --> 00:07:15,600 Speaker 1: because I'm not great at it, but it's also because 115 00:07:16,440 --> 00:07:20,720 Speaker 1: running and biking I'm outside. You know, swimmers, you're a 116 00:07:20,720 --> 00:07:22,640 Speaker 1: different breed. Those of you who do love it. You 117 00:07:22,680 --> 00:07:24,760 Speaker 1: put your face into pool, you go back and forth, 118 00:07:25,040 --> 00:07:28,680 Speaker 1: you're staring at the bottom, you know, lane lines, you're 119 00:07:28,760 --> 00:07:34,720 Speaker 1: you're you know, senses are gone. But I realized after 120 00:07:34,760 --> 00:07:37,760 Speaker 1: doing this for decades, that's one of the parts that 121 00:07:37,800 --> 00:07:39,640 Speaker 1: you who love it, that's one of the reasons you 122 00:07:39,680 --> 00:07:42,840 Speaker 1: do love it. There is a meditative element I'll talk 123 00:07:42,880 --> 00:07:45,840 Speaker 1: about as well. Okay, but yes that's the line I use. 124 00:07:45,880 --> 00:07:48,080 Speaker 1: It's not support. It's main scheme from drowning and when 125 00:07:48,080 --> 00:07:51,000 Speaker 1: I had Dr Daniel Lieberman on the show Amazing, one 126 00:07:51,040 --> 00:07:53,120 Speaker 1: of the smartest of the smart when it comes to 127 00:07:53,440 --> 00:07:56,560 Speaker 1: evolutionary biology and exercise and why we were born to 128 00:07:56,640 --> 00:07:59,520 Speaker 1: run and all of those things from Harvard. I got 129 00:07:59,600 --> 00:08:02,040 Speaker 1: him to way in and he said, we were If 130 00:08:02,080 --> 00:08:05,200 Speaker 1: we were born to run, we were definitely not born 131 00:08:05,240 --> 00:08:08,880 Speaker 1: to bike or swim, he said, and especially swim. We 132 00:08:08,920 --> 00:08:13,760 Speaker 1: don't have gills, people, we don't have gills. And I'm 133 00:08:13,760 --> 00:08:16,400 Speaker 1: going to talk about my personal experience. I'm gonna talk about, 134 00:08:16,760 --> 00:08:22,720 Speaker 1: you know, the benefits. I'm both physiological and psychological, but 135 00:08:22,720 --> 00:08:26,119 Speaker 1: I'm always going to talk about with the mental, the fear, 136 00:08:26,600 --> 00:08:28,960 Speaker 1: because that's a huge part of all of this. And 137 00:08:29,040 --> 00:08:32,640 Speaker 1: if we look at evolutionary biology, makes sense the fight 138 00:08:32,840 --> 00:08:35,240 Speaker 1: or flight syndrome. So when people say to me, and 139 00:08:35,240 --> 00:08:39,520 Speaker 1: when I used to coach try athletes, it's say, Tom, 140 00:08:39,520 --> 00:08:42,960 Speaker 1: I'm scared of the swim, and I'd say you should be. 141 00:08:43,800 --> 00:08:46,080 Speaker 1: That's natural. We're not meant to be in the water. 142 00:08:47,040 --> 00:08:51,080 Speaker 1: So we have to overcome that fight or flight syndrome. 143 00:08:51,160 --> 00:08:53,680 Speaker 1: So for those of you who are freaked out about 144 00:08:53,720 --> 00:08:56,600 Speaker 1: swimming and maybe even more freaked out about doing a race, 145 00:08:56,640 --> 00:08:59,120 Speaker 1: if that's something you'd like to do, but you're like, 146 00:08:59,200 --> 00:09:01,080 Speaker 1: I could do it all, but can't do the swim. 147 00:09:01,120 --> 00:09:05,199 Speaker 1: I get it, and I was there and that's natural, alright, 148 00:09:05,240 --> 00:09:08,200 Speaker 1: So let me, uh just really quickly give you my 149 00:09:08,240 --> 00:09:10,640 Speaker 1: personal experience with that, so you know where I'm coming from. 150 00:09:10,840 --> 00:09:13,720 Speaker 1: Already gave you the two reasons why I'm not, you know, 151 00:09:14,000 --> 00:09:16,400 Speaker 1: in love with swimming. Not good at it, and I 152 00:09:16,440 --> 00:09:18,720 Speaker 1: don't enjoy it the way I do the other sports, 153 00:09:18,800 --> 00:09:22,360 Speaker 1: especially the ones that take me outside, all right, when 154 00:09:22,400 --> 00:09:24,680 Speaker 1: I get to run and explore different places, and bike 155 00:09:25,040 --> 00:09:28,600 Speaker 1: and explore different places and be in nature. You know, yes, 156 00:09:28,640 --> 00:09:31,480 Speaker 1: you can also swim outside open water swim, but that 157 00:09:31,520 --> 00:09:34,720 Speaker 1: comes to the whole another host of issues and fears 158 00:09:35,000 --> 00:09:39,319 Speaker 1: and things like that. But again, I'm not discouraging swimmers 159 00:09:39,440 --> 00:09:45,480 Speaker 1: at all. If anything, what I am illuminating are the 160 00:09:45,559 --> 00:09:49,560 Speaker 1: myriad ways we can exercise and the differences and that 161 00:09:51,000 --> 00:09:55,640 Speaker 1: with the stuff you don't like, that's where confidence comes 162 00:09:56,280 --> 00:09:58,959 Speaker 1: and you don't have to do it too much. Is all. 163 00:09:59,400 --> 00:10:01,960 Speaker 1: Give you the takeaways at the end, how often and 164 00:10:02,000 --> 00:10:04,600 Speaker 1: how you know you should do it or work it 165 00:10:04,600 --> 00:10:07,640 Speaker 1: into routine if you want to. But there's so many options, 166 00:10:08,559 --> 00:10:11,400 Speaker 1: and this goes to the psychology. What do you like more? 167 00:10:11,960 --> 00:10:16,800 Speaker 1: You know, some people love that meditative loss of sensory 168 00:10:16,880 --> 00:10:22,040 Speaker 1: input from swimming. Not me, not as much at least. 169 00:10:22,240 --> 00:10:24,520 Speaker 1: So like I said, I did not grow up on 170 00:10:24,559 --> 00:10:27,040 Speaker 1: a swim team. I grew up riding the waves to 171 00:10:27,160 --> 00:10:30,000 Speaker 1: my first triathlon, a sprint distance in New York City 172 00:10:30,000 --> 00:10:32,920 Speaker 1: that I at this intro to my triathlon book, The 173 00:10:32,920 --> 00:10:35,520 Speaker 1: Twelve Week Triathlete. You know, that was my first real 174 00:10:35,520 --> 00:10:39,040 Speaker 1: time swimming. And so to do that, I took lessons 175 00:10:39,040 --> 00:10:41,720 Speaker 1: with an amazing guy. And anyone who grew up again 176 00:10:42,040 --> 00:10:44,640 Speaker 1: in New York City was doing triathlons back when I 177 00:10:44,679 --> 00:10:47,520 Speaker 1: was would know this name, Doug Stern. Doug Stern was 178 00:10:47,679 --> 00:10:50,240 Speaker 1: the coach back in the day. Sadly he passed away 179 00:10:51,080 --> 00:10:54,720 Speaker 1: a while back, but he was amazing. He was He 180 00:10:54,760 --> 00:10:57,560 Speaker 1: was nuts, I would say from my experience with him, 181 00:10:58,200 --> 00:11:02,600 Speaker 1: but he was one of the most amazing swim coaches. 182 00:11:03,480 --> 00:11:06,720 Speaker 1: And I didn't I had a handful, ran a bunch 183 00:11:06,720 --> 00:11:09,280 Speaker 1: out of the business, I like to say, with frustration 184 00:11:09,400 --> 00:11:11,959 Speaker 1: with me. But he was incredible. And if you want 185 00:11:12,000 --> 00:11:13,560 Speaker 1: to learn how to swim, you went to Doug Stern 186 00:11:13,600 --> 00:11:16,559 Speaker 1: in the city and I watched him even in my 187 00:11:16,600 --> 00:11:18,600 Speaker 1: first class with him, I could swim. I could swim 188 00:11:18,640 --> 00:11:20,640 Speaker 1: across the pool and do laps and things like that, 189 00:11:20,720 --> 00:11:22,720 Speaker 1: not well and not without being tired. But there were 190 00:11:22,720 --> 00:11:25,560 Speaker 1: people who could not could not swim, you know, two 191 00:11:25,559 --> 00:11:28,520 Speaker 1: strokes without going under. By the end of the first class, 192 00:11:29,080 --> 00:11:32,520 Speaker 1: Doug Stern had them swimming across the pool. Absolutely amazing. 193 00:11:33,280 --> 00:11:35,719 Speaker 1: So I did go to people like Doug Stern had 194 00:11:35,760 --> 00:11:38,760 Speaker 1: many coaches over the years, went to clinics, did a 195 00:11:38,760 --> 00:11:41,640 Speaker 1: couple of Masters swim team, did not really enjoy most 196 00:11:41,640 --> 00:11:45,320 Speaker 1: of that. Did not really enjoy the Master swim team. 197 00:11:45,320 --> 00:11:47,600 Speaker 1: You know, it was great to get up early and 198 00:11:47,800 --> 00:11:53,920 Speaker 1: be pushed, but just not my favorite thing. And my 199 00:11:54,120 --> 00:11:56,120 Speaker 1: takeaway from this that I want to share with you 200 00:11:56,200 --> 00:12:02,520 Speaker 1: with swimming a couple takeaways. But first, so much conflicting information. 201 00:12:03,800 --> 00:12:06,160 Speaker 1: You know, one coach would say, hi, elbows, the other coach, no, 202 00:12:06,320 --> 00:12:09,000 Speaker 1: keep your elbows low, shoulders aren't gonna get us fatigued. 203 00:12:09,280 --> 00:12:12,120 Speaker 1: You know, one technique would say take long, you know, 204 00:12:12,200 --> 00:12:15,600 Speaker 1: gliding strokes, and you know the next coach would say, no, 205 00:12:16,960 --> 00:12:20,880 Speaker 1: arm faster, arm, turnover, you know, kick hard, kick this way, rotate, 206 00:12:21,000 --> 00:12:25,000 Speaker 1: do this, do that, and so like it was really hard. 207 00:12:25,000 --> 00:12:27,040 Speaker 1: I just go who do I believe? Who do I follow? 208 00:12:28,440 --> 00:12:31,600 Speaker 1: And that goes with so much an exercise. And this 209 00:12:31,640 --> 00:12:33,400 Speaker 1: is why I tell you I come from experience in 210 00:12:33,400 --> 00:12:36,000 Speaker 1: so many different ways. I get it. You know, you're 211 00:12:36,000 --> 00:12:39,400 Speaker 1: being told so many things from so many people, and 212 00:12:39,400 --> 00:12:44,120 Speaker 1: and some are you know, I was gonna say highly credible, 213 00:12:44,320 --> 00:12:47,400 Speaker 1: but maybe popular is the right answer or way to 214 00:12:47,440 --> 00:12:57,240 Speaker 1: describe them. So it's confusing. It's confusing. And my takeaway 215 00:12:57,440 --> 00:13:01,959 Speaker 1: was I'm just gonna put in the time. And because 216 00:13:02,000 --> 00:13:05,840 Speaker 1: I was doing the triathlons, the beauty of triathlon is 217 00:13:05,880 --> 00:13:08,640 Speaker 1: that I didn't have to be amazing at swimming. I 218 00:13:08,720 --> 00:13:11,160 Speaker 1: just had to be better at biking and running if 219 00:13:11,160 --> 00:13:14,200 Speaker 1: I was to be competitive. It's such a great analogy 220 00:13:14,240 --> 00:13:16,720 Speaker 1: for life. And I did the show on why you 221 00:13:16,720 --> 00:13:18,480 Speaker 1: don't have to work on your weakness till it becomes 222 00:13:18,520 --> 00:13:22,920 Speaker 1: your strength, especially in triathlon and the long distance triathlon. 223 00:13:22,960 --> 00:13:26,240 Speaker 1: I mean, the you know, analogies for life in comparisons 224 00:13:26,240 --> 00:13:32,240 Speaker 1: are so powerful. So just to use round numbers about 225 00:13:32,240 --> 00:13:34,360 Speaker 1: an hour for a swim, plus or minus in an 226 00:13:34,360 --> 00:13:36,720 Speaker 1: iron man, depending how good you are, then five to 227 00:13:36,800 --> 00:13:39,760 Speaker 1: seven hours for the bike. Uh, and then you know 228 00:13:40,920 --> 00:13:43,679 Speaker 1: three and change if you're super fast iron Man to 229 00:13:43,880 --> 00:13:46,800 Speaker 1: five hours. Bottom line is I just needed to go 230 00:13:46,840 --> 00:13:49,079 Speaker 1: a little faster and still do on the bike in 231 00:13:49,120 --> 00:13:52,600 Speaker 1: the run. But if I spend more time swimming trying 232 00:13:52,600 --> 00:13:56,320 Speaker 1: to shave off five minutes, ten minutes in a ten 233 00:13:56,400 --> 00:13:59,600 Speaker 1: to seventeen hour race, nine hour to seventeen hour race, 234 00:14:00,559 --> 00:14:05,120 Speaker 1: is that time well spent? Answers No, So just a 235 00:14:05,240 --> 00:14:08,880 Speaker 1: great example of how to delegate and allocate your time 236 00:14:10,760 --> 00:14:13,720 Speaker 1: to get your goals, to achieve your goals. And so 237 00:14:13,800 --> 00:14:16,400 Speaker 1: for me, again this was easy to go, Oh well, 238 00:14:16,480 --> 00:14:18,360 Speaker 1: even if I put in a lot more time, which 239 00:14:18,400 --> 00:14:21,200 Speaker 1: I don't want to, the payoff is not necessarily going 240 00:14:21,240 --> 00:14:23,400 Speaker 1: to be there. So I said, I'm going to put 241 00:14:23,440 --> 00:14:27,840 Speaker 1: in enough time so that I get a tiny bit better. 242 00:14:27,880 --> 00:14:31,440 Speaker 1: But most importantly for me, it was that I'm not tired, 243 00:14:32,000 --> 00:14:35,400 Speaker 1: that I'm not expending that much more energy, or I'm 244 00:14:35,440 --> 00:14:39,400 Speaker 1: not expending more energy and have that much more energy 245 00:14:39,440 --> 00:14:41,880 Speaker 1: for the bike in the run. So just a great 246 00:14:41,960 --> 00:14:46,120 Speaker 1: lesson in that regard. We all have limited time and 247 00:14:46,160 --> 00:14:51,800 Speaker 1: resources and so be very careful on where you put 248 00:14:53,320 --> 00:14:56,880 Speaker 1: those resources and that time and spend that time. And 249 00:14:57,480 --> 00:14:59,640 Speaker 1: what I truly am. One of the reasons I say 250 00:14:59,680 --> 00:15:01,560 Speaker 1: this in do it this way is because what I 251 00:15:01,600 --> 00:15:05,920 Speaker 1: found is if you run more miles, generally you get better. 252 00:15:06,320 --> 00:15:08,920 Speaker 1: You just do you know, we were born to run, 253 00:15:09,360 --> 00:15:12,280 Speaker 1: and you get more economical. You know, you lose weight 254 00:15:12,600 --> 00:15:16,160 Speaker 1: if you run more miles. The studies are very straightforward. 255 00:15:16,240 --> 00:15:19,120 Speaker 1: The more miles you run, the better you get, get 256 00:15:19,200 --> 00:15:22,680 Speaker 1: more you know, efficient things like that. Biking pretty much 257 00:15:22,680 --> 00:15:27,560 Speaker 1: the same thing time in the saddle swimming, there's so 258 00:15:27,640 --> 00:15:30,840 Speaker 1: much more technique involved. I look at it like golf. 259 00:15:32,400 --> 00:15:38,000 Speaker 1: So again I can and you can spend X amount 260 00:15:38,000 --> 00:15:40,160 Speaker 1: of hours in the pool trying to get better. But 261 00:15:40,200 --> 00:15:44,480 Speaker 1: because so much techniques involved, it's not the same in 262 00:15:44,520 --> 00:15:48,520 Speaker 1: my experience, and physiologically it's not exactly the same as 263 00:15:48,600 --> 00:15:52,040 Speaker 1: running and biking. There's so much about it. Yes, you're 264 00:15:52,040 --> 00:15:55,040 Speaker 1: gonna probably get better, of course, and you're probably going 265 00:15:55,120 --> 00:15:58,680 Speaker 1: to get faster, but there is a point at which 266 00:16:00,480 --> 00:16:03,000 Speaker 1: if your technique is not good, you just get less tired, 267 00:16:03,040 --> 00:16:06,320 Speaker 1: as I said, and that's okay. But that's the difference 268 00:16:07,040 --> 00:16:08,960 Speaker 1: is you know, you put in a hundred miles a 269 00:16:09,000 --> 00:16:11,400 Speaker 1: week like top marathoners. You know, if you don't get injured, 270 00:16:11,400 --> 00:16:16,120 Speaker 1: you're gonna be running pretty darn fast. You put in 271 00:16:16,120 --> 00:16:18,560 Speaker 1: a bunch of hours. You know, thousands of yards in 272 00:16:18,600 --> 00:16:23,840 Speaker 1: the pool. You're most likely to get injured if you 273 00:16:23,880 --> 00:16:26,080 Speaker 1: have bad technique. And shoulders are a huge thing that 274 00:16:26,080 --> 00:16:29,560 Speaker 1: I'll talk about. So doing more doesn't make you better 275 00:16:29,600 --> 00:16:32,080 Speaker 1: the way it does in other disciplines. My experience and 276 00:16:32,080 --> 00:16:36,280 Speaker 1: and physiologically, just that stands true technique. All right, So 277 00:16:36,800 --> 00:16:38,840 Speaker 1: let's take one more quick break when we come back, 278 00:16:39,120 --> 00:16:43,400 Speaker 1: give you the benefits physiological and psychological, which is super important. 279 00:16:43,400 --> 00:16:46,040 Speaker 1: And I'm gonna give you some really fun stories quickly. 280 00:16:46,480 --> 00:16:50,800 Speaker 1: All the races where it went horrifically interestingly wrong or 281 00:16:50,880 --> 00:16:54,640 Speaker 1: challenges within the swim. Iron Man Germany, we're talking typhoons 282 00:16:54,640 --> 00:16:57,760 Speaker 1: in New Zealand, China, South Korea, iron Man Texas, iron 283 00:16:57,800 --> 00:17:02,000 Speaker 1: Man Utah, iron Man California, my skate from Alcatraz experience. 284 00:17:02,400 --> 00:17:04,840 Speaker 1: Just some fun stories, and I'm gonna give you the 285 00:17:04,880 --> 00:17:06,800 Speaker 1: takeaway what you should do, how you should do it, 286 00:17:07,000 --> 00:17:09,000 Speaker 1: and why you should do it. All right, quick break, 287 00:17:09,119 --> 00:17:22,760 Speaker 1: we will be back, final break talking about swimming from 288 00:17:22,800 --> 00:17:26,880 Speaker 1: my experience again. I am, by no means a swim 289 00:17:26,920 --> 00:17:31,320 Speaker 1: coach or expert. I can help the you know, um 290 00:17:31,480 --> 00:17:34,560 Speaker 1: average person get started, and that's what this show is about. 291 00:17:34,800 --> 00:17:38,120 Speaker 1: I have contributed to many articles on swimming and giving 292 00:17:38,160 --> 00:17:40,840 Speaker 1: them exactly what I'm giving you right now, my experience. 293 00:17:41,000 --> 00:17:44,639 Speaker 1: I have incredible amount of experience swimming all over the world, 294 00:17:44,880 --> 00:17:47,359 Speaker 1: you know, but I'm not great at it. I'm not 295 00:17:47,440 --> 00:17:52,520 Speaker 1: and that's okay. And these are you know, topics and 296 00:17:52,600 --> 00:17:55,639 Speaker 1: lessons you're gonna hear here and nowhere else. Let me 297 00:17:55,640 --> 00:18:01,240 Speaker 1: just stop. One second total total aside um. I get 298 00:18:01,280 --> 00:18:03,199 Speaker 1: pitched a lot. It is totally random, but I have 299 00:18:03,240 --> 00:18:05,600 Speaker 1: to get it off my chest. I get pitched a lot. 300 00:18:05,640 --> 00:18:09,800 Speaker 1: Now show is doing well and from pr people, uh, 301 00:18:10,160 --> 00:18:12,439 Speaker 1: well known fitness experts all this kind of stuff, but 302 00:18:12,880 --> 00:18:15,480 Speaker 1: you know, self proclaimed things like that. Please don't pitch 303 00:18:15,560 --> 00:18:18,800 Speaker 1: me as someone just did. People who are saying, you know, 304 00:18:18,920 --> 00:18:22,000 Speaker 1: bio bio hack, if if hacks in there the chances 305 00:18:22,040 --> 00:18:25,359 Speaker 1: of getting on the show next to nil? Uh? And 306 00:18:25,400 --> 00:18:28,000 Speaker 1: then when that is followed by how this person only 307 00:18:28,040 --> 00:18:34,320 Speaker 1: exercises eleven minutes a week? Really do you understand my 308 00:18:34,520 --> 00:18:39,680 Speaker 1: philosophy and just the general like, uh, effects and benefits 309 00:18:39,680 --> 00:18:41,680 Speaker 1: of exercise? Should we be trying to do less? And 310 00:18:41,720 --> 00:18:44,800 Speaker 1: I get it low dose, low, lowest dosage. That's what 311 00:18:44,840 --> 00:18:46,960 Speaker 1: studies are trying to figure out, like, you know, what's 312 00:18:47,000 --> 00:18:49,359 Speaker 1: the minimum we can and get that. But like, if 313 00:18:49,400 --> 00:18:51,200 Speaker 1: you're in the fitness world, you go, hey, I only 314 00:18:51,240 --> 00:18:55,439 Speaker 1: exercise eleven minutes a week, Look good for you? Like, 315 00:18:55,760 --> 00:18:58,480 Speaker 1: I love exercise. It makes me feel good, It does 316 00:18:58,520 --> 00:19:03,760 Speaker 1: so many things. The more is better, variation is important, 317 00:19:03,760 --> 00:19:06,000 Speaker 1: and all that kind of stuff. But like if you 318 00:19:06,040 --> 00:19:08,960 Speaker 1: are telling me and pitching a fitness person who is 319 00:19:09,040 --> 00:19:11,159 Speaker 1: only exercising eleven minutes a week, and I'm supposed to 320 00:19:11,200 --> 00:19:14,600 Speaker 1: be impressed by that, you don't get my show. You 321 00:19:14,680 --> 00:19:17,800 Speaker 1: don't get exercise, and that person is not coming on 322 00:19:17,840 --> 00:19:20,560 Speaker 1: my show. Okay, got it off my chest. Let's talk 323 00:19:20,600 --> 00:19:24,240 Speaker 1: about the benefits of swimming. And these are the articles 324 00:19:24,320 --> 00:19:26,600 Speaker 1: you know, I contributed to over the years, like Tom 325 00:19:26,600 --> 00:19:29,280 Speaker 1: tell Us about the benefits of swimming, you know, relative 326 00:19:29,320 --> 00:19:32,280 Speaker 1: to the other sports. One of the primary reasons. It's 327 00:19:32,280 --> 00:19:34,719 Speaker 1: like the elliptical, let's just start right there. It's low impact, 328 00:19:34,920 --> 00:19:38,280 Speaker 1: which is why so many people swim. You know, it's 329 00:19:38,320 --> 00:19:40,560 Speaker 1: low impact, it's easy on the joints. But with the 330 00:19:40,600 --> 00:19:43,240 Speaker 1: good comes you know, it's a double edged sword. And 331 00:19:43,280 --> 00:19:45,720 Speaker 1: I did a whole show on the elliptical and how 332 00:19:45,840 --> 00:19:48,000 Speaker 1: the elliptical is great because it's low impact. That's why 333 00:19:48,000 --> 00:19:50,160 Speaker 1: so many people do it. But with lower impact comes 334 00:19:50,200 --> 00:19:56,440 Speaker 1: what lower energy expenditure, decreased calorie burn. And also it's 335 00:19:56,440 --> 00:19:59,560 Speaker 1: not weight bearing. Swimming is not weight bearing, and uh, 336 00:19:59,600 --> 00:20:01,840 Speaker 1: the ellip goal is not way bearing the way running 337 00:20:01,920 --> 00:20:05,000 Speaker 1: is because it's low impact, which means you're not strengthening 338 00:20:05,000 --> 00:20:08,679 Speaker 1: your bones. You know, you're not increasing your bone density 339 00:20:08,760 --> 00:20:11,560 Speaker 1: the way you are in other forms of exercise. But 340 00:20:11,920 --> 00:20:15,160 Speaker 1: that's okay. And with the double edged sword. And that's 341 00:20:15,160 --> 00:20:17,879 Speaker 1: why I said earlier, if you're a runner, that's the 342 00:20:17,960 --> 00:20:21,320 Speaker 1: exact reason you should swim, because you are getting so 343 00:20:21,480 --> 00:20:26,960 Speaker 1: much impact you need to balance it. You need to 344 00:20:27,000 --> 00:20:29,640 Speaker 1: give your body a break. And I use this line frequently. 345 00:20:30,600 --> 00:20:33,240 Speaker 1: Every runner will become a triathlete at one point in 346 00:20:33,240 --> 00:20:36,000 Speaker 1: their life, whether they want to or not. If they 347 00:20:36,040 --> 00:20:39,199 Speaker 1: only run, why because you're gonna get injured and you're 348 00:20:39,240 --> 00:20:42,200 Speaker 1: gonna have to cross train. You know, these are the 349 00:20:42,280 --> 00:20:44,960 Speaker 1: lessons I give you over and over, the prehab versus rehab. 350 00:20:46,240 --> 00:20:50,000 Speaker 1: Don't wait until you get hurt to do what should do. 351 00:20:51,480 --> 00:20:57,240 Speaker 1: That goes for swimming and cross training in general, swimming specifically, 352 00:20:58,760 --> 00:21:00,720 Speaker 1: so it's low impact you can do it for the 353 00:21:00,760 --> 00:21:03,760 Speaker 1: rest of your life, and that's a great thing. Okay, 354 00:21:03,800 --> 00:21:08,680 Speaker 1: But with that benefit comes just know that, uh, it's 355 00:21:08,720 --> 00:21:11,719 Speaker 1: not as high a calorie burner as something like running. Now, 356 00:21:11,760 --> 00:21:14,080 Speaker 1: of course, if you swim harder, if you do intervals, 357 00:21:14,119 --> 00:21:17,000 Speaker 1: as I'll talk about, that's going to change the colork expenditure. 358 00:21:17,480 --> 00:21:20,760 Speaker 1: But all things being equal, it is not weight bearing. 359 00:21:20,800 --> 00:21:23,439 Speaker 1: The water is holding you up and you're not going 360 00:21:23,480 --> 00:21:26,399 Speaker 1: to burn as many carries as you would, you know, 361 00:21:27,040 --> 00:21:29,639 Speaker 1: doing thirty minutes of running or something like that. Okay, 362 00:21:29,680 --> 00:21:32,840 Speaker 1: but I've said this before, we'll repeat it. The less 363 00:21:32,840 --> 00:21:35,240 Speaker 1: efficient you are, like me, I burn more calories than 364 00:21:36,480 --> 00:21:39,520 Speaker 1: someone who swims better than me unless they're swimming hard intervals. 365 00:21:39,560 --> 00:21:43,600 Speaker 1: Because I'm not as efficient. I'm wasting energy. This is 366 00:21:43,640 --> 00:21:46,560 Speaker 1: the science, the good and the bad. Right. It is 367 00:21:46,600 --> 00:21:51,160 Speaker 1: awesome because it's full body cardio. It's full body it's natural. 368 00:21:51,280 --> 00:21:54,320 Speaker 1: You're really reaching and kicking, You're using all of those 369 00:21:54,400 --> 00:22:00,520 Speaker 1: muscles in a natural, low impact way. And that's one 370 00:22:00,560 --> 00:22:02,919 Speaker 1: reason I feel good after I do it. And by 371 00:22:02,920 --> 00:22:05,520 Speaker 1: the way, I swam right before this show to just 372 00:22:05,640 --> 00:22:09,399 Speaker 1: get myself in the right frame of mind for this show. 373 00:22:10,040 --> 00:22:12,800 Speaker 1: And when I got out. I felt good because I 374 00:22:12,840 --> 00:22:17,199 Speaker 1: got out, and because the body just feels good. You're 375 00:22:17,280 --> 00:22:19,720 Speaker 1: using those muscles, especially in fifty two. I don't like 376 00:22:19,800 --> 00:22:23,439 Speaker 1: to stretch. Who likes to stretch? Some people, probably the 377 00:22:23,440 --> 00:22:27,840 Speaker 1: same people that love to swim. But for me, it's 378 00:22:27,880 --> 00:22:32,800 Speaker 1: great for my flexibility. It's it's natural moving stretching for 379 00:22:32,920 --> 00:22:35,520 Speaker 1: me and for those of you who want that, and 380 00:22:35,680 --> 00:22:38,919 Speaker 1: especially as we get older, super important. All right, Now, 381 00:22:39,760 --> 00:22:42,199 Speaker 1: I talked about shoulders, and you know, looked at a 382 00:22:42,200 --> 00:22:45,480 Speaker 1: couple of studies just getting ready for this show, and 383 00:22:45,640 --> 00:22:48,800 Speaker 1: you know, when you go mega mileage, the most mobile 384 00:22:48,880 --> 00:22:51,880 Speaker 1: joint in our bodies are our shoulder joints, and their 385 00:22:51,920 --> 00:22:55,600 Speaker 1: most susceptible to injury as a result. And swimmers that's 386 00:22:55,640 --> 00:22:57,880 Speaker 1: huge for them. So swimmers who swim a lot of mileage, 387 00:22:58,400 --> 00:23:02,000 Speaker 1: a lot of yardage mega, that's one area they get injured. Now, 388 00:23:02,200 --> 00:23:06,720 Speaker 1: I swim for many reasons, getting ready for those races, flexibility, 389 00:23:06,760 --> 00:23:11,120 Speaker 1: but also because the my right shoulder was the only 390 00:23:11,119 --> 00:23:13,520 Speaker 1: injury I had. I've talked about back in high school 391 00:23:13,520 --> 00:23:16,000 Speaker 1: football injury, the only injury after you know, all the 392 00:23:16,080 --> 00:23:20,920 Speaker 1: races and things like that. Nothing, no surgeries, but a 393 00:23:21,240 --> 00:23:24,280 Speaker 1: high school football injury. I had to have shoulder surgery 394 00:23:24,280 --> 00:23:29,080 Speaker 1: back in ye and show that so that right shoulder 395 00:23:29,400 --> 00:23:32,280 Speaker 1: I have to stay on top of. And so swimming 396 00:23:32,440 --> 00:23:37,359 Speaker 1: for me is the opposite. I don't do mega mileage obviously, 397 00:23:38,080 --> 00:23:41,520 Speaker 1: so it is really good for my shoulder. I still 398 00:23:41,560 --> 00:23:47,399 Speaker 1: do those just mind numbingly boring shoulder exercises prehab that 399 00:23:47,520 --> 00:23:51,480 Speaker 1: I did in rehab because I had to. But swimming 400 00:23:51,600 --> 00:23:54,480 Speaker 1: for me is in a phenomenal way to keep the 401 00:23:54,600 --> 00:23:57,639 Speaker 1: range of motion in my shoulders, especially the one that 402 00:23:58,240 --> 00:24:01,960 Speaker 1: was operated on many years ago. So great for cardio, 403 00:24:02,080 --> 00:24:07,080 Speaker 1: great for cross training, great for flexibility, great for my shoulders. 404 00:24:07,640 --> 00:24:10,679 Speaker 1: It is great for those of you who are rehabbing 405 00:24:10,800 --> 00:24:13,359 Speaker 1: a lower body injury. So for so many of you 406 00:24:13,480 --> 00:24:16,919 Speaker 1: who do experience an injury from running from you know, 407 00:24:17,000 --> 00:24:21,960 Speaker 1: playing a recreational sport whatever it is, swimming awesome will 408 00:24:22,119 --> 00:24:26,320 Speaker 1: impact you can keep that cardio up while you are 409 00:24:26,880 --> 00:24:32,359 Speaker 1: rehabilitating that injury. Variation. You know, if there's ten things 410 00:24:32,440 --> 00:24:34,360 Speaker 1: top ten things I will talk about and do talk 411 00:24:34,359 --> 00:24:38,200 Speaker 1: about for the rest of my life, it's variation. And 412 00:24:38,359 --> 00:24:41,840 Speaker 1: as I said, I started doing triathlons for many reasons, 413 00:24:41,920 --> 00:24:46,760 Speaker 1: goals to you know, travel the world, and to force 414 00:24:46,840 --> 00:24:50,879 Speaker 1: myself to cross train as a runner. It forces me 415 00:24:50,960 --> 00:24:55,720 Speaker 1: to bike to swim to strength train. So that variation 416 00:24:55,840 --> 00:24:59,560 Speaker 1: is phenomenal for every single one of us. Let me 417 00:24:59,680 --> 00:25:01,879 Speaker 1: leave you with this, as far as benefits go, it 418 00:25:02,000 --> 00:25:05,399 Speaker 1: is great to build confidence. And so that's where I 419 00:25:05,440 --> 00:25:07,440 Speaker 1: want to kind of end up before I get into 420 00:25:07,480 --> 00:25:13,920 Speaker 1: my entertaining stories about my mishaps. Psychological benefits. Yes, we 421 00:25:13,920 --> 00:25:16,000 Speaker 1: weren't meant to be in the water. When many people 422 00:25:16,040 --> 00:25:18,480 Speaker 1: get in the water, they have that fight or flight 423 00:25:18,840 --> 00:25:24,679 Speaker 1: response that is natural, that is evolutionary, and it's normal. 424 00:25:25,800 --> 00:25:28,639 Speaker 1: And so it's a huge challenge for many people just 425 00:25:28,680 --> 00:25:31,320 Speaker 1: to swim in a pool, swim anywhere. The fear of death. 426 00:25:32,080 --> 00:25:33,879 Speaker 1: You know, breathing is a really important thing. When you 427 00:25:33,920 --> 00:25:36,679 Speaker 1: get tired biking and running, you slow down. When you 428 00:25:36,720 --> 00:25:38,880 Speaker 1: get tired swimming, especially if you're in the open water. 429 00:25:39,000 --> 00:25:42,320 Speaker 1: That's that's more of a problem. It's more of a problem. 430 00:25:42,359 --> 00:25:45,879 Speaker 1: And let's be honest. There are twenty some odd deaths 431 00:25:46,200 --> 00:25:51,320 Speaker 1: I believe right now, maybe twenty eight, and the low 432 00:25:51,359 --> 00:25:55,120 Speaker 1: twenties of them I'm not mistaken. Uh, we're doing during 433 00:25:55,119 --> 00:25:57,639 Speaker 1: the swim, the vast majority, absolutely, we're during the swim 434 00:25:57,640 --> 00:26:00,119 Speaker 1: portion of a triathlon. And I want to get too 435 00:26:00,160 --> 00:26:02,399 Speaker 1: deep into this, but it goes to the psychological and 436 00:26:02,440 --> 00:26:05,119 Speaker 1: just the reasons people have fear. And so when it 437 00:26:05,160 --> 00:26:08,680 Speaker 1: comes to triathlon deaths during the swim, I believe these 438 00:26:08,680 --> 00:26:12,360 Speaker 1: are the causes. Adrenaline, Right, you're starting a race, your 439 00:26:12,600 --> 00:26:15,840 Speaker 1: your adrenaline is through the roof the nerves, your heart 440 00:26:15,920 --> 00:26:18,840 Speaker 1: rate is elevated. Then it's not a pool, it's an 441 00:26:18,840 --> 00:26:21,560 Speaker 1: open water for you know, the vast majority of triathlon. 442 00:26:21,640 --> 00:26:23,600 Speaker 1: Sure you can do them in the pool, but you 443 00:26:23,680 --> 00:26:26,200 Speaker 1: get out in the open water. That's totally different from 444 00:26:26,200 --> 00:26:30,080 Speaker 1: swimming in a pool. It's dark, there's sea life. Then 445 00:26:30,119 --> 00:26:32,880 Speaker 1: add in people. Suddenly you're not swimming in a wane 446 00:26:32,880 --> 00:26:35,000 Speaker 1: with maybe one other or a couple other people, or 447 00:26:35,080 --> 00:26:37,600 Speaker 1: by yourself, you know, swimming with hundreds, if not thousands 448 00:26:37,600 --> 00:26:40,879 Speaker 1: of people sometimes, So that's an issue. So that adds 449 00:26:40,880 --> 00:26:42,840 Speaker 1: to the adrenaline and the fear and all of that 450 00:26:42,920 --> 00:26:45,159 Speaker 1: kind of stuff. Then you add a wetsuit. Oftentimes that's 451 00:26:45,160 --> 00:26:50,080 Speaker 1: gonna constrict your chest, so that's adding to the stress. 452 00:26:50,080 --> 00:26:53,679 Speaker 1: And finally cold water can also add to that. So 453 00:26:53,760 --> 00:26:57,280 Speaker 1: you have this myriad negative factors that are coming together. 454 00:26:57,640 --> 00:27:02,240 Speaker 1: To just make that super stressful physiologically and yes psychologically, 455 00:27:03,680 --> 00:27:09,520 Speaker 1: so for so many people swimming a lap across the 456 00:27:09,560 --> 00:27:14,159 Speaker 1: pool who can't swim, that is a huge confidence builder. 457 00:27:14,240 --> 00:27:17,760 Speaker 1: It is a huge accomplishment. Triathlon for so many people 458 00:27:17,840 --> 00:27:20,520 Speaker 1: is a huge accomplishment, and for so many people it's 459 00:27:20,560 --> 00:27:23,320 Speaker 1: the swim. Not everybody, but so many. For the reasons 460 00:27:23,320 --> 00:27:28,359 Speaker 1: I just outline, it's totally different. You know, when you 461 00:27:28,880 --> 00:27:30,600 Speaker 1: train in a pool and then you get out in 462 00:27:30,640 --> 00:27:33,119 Speaker 1: the open water, and even if you train in the 463 00:27:33,160 --> 00:27:35,800 Speaker 1: open water a couple of times, where many times it's 464 00:27:35,840 --> 00:27:37,880 Speaker 1: not the same if you're not training with hundreds or 465 00:27:37,920 --> 00:27:41,159 Speaker 1: if not thousands of people. And that's why there's that 466 00:27:41,200 --> 00:27:44,320 Speaker 1: great commercial where it is a person training for a 467 00:27:44,320 --> 00:27:47,560 Speaker 1: triathlon there in the open water and there are people 468 00:27:47,560 --> 00:27:51,040 Speaker 1: on either side of him in canoes just hitting him 469 00:27:51,080 --> 00:27:54,879 Speaker 1: with sticks to get him ready for his triathlon, because 470 00:27:54,920 --> 00:27:59,800 Speaker 1: that's oftentimes the experience. Although now it's even different because 471 00:28:00,080 --> 00:28:02,399 Speaker 1: in the day when I started, they were mass swim starts, 472 00:28:02,440 --> 00:28:05,720 Speaker 1: all of them. Sometimes deep water, you treaded water, boom, 473 00:28:05,760 --> 00:28:08,160 Speaker 1: the gun went off, you went. My first Iron Man 474 00:28:08,160 --> 00:28:10,920 Speaker 1: in New Zealand. Actually it's still that way to this day. 475 00:28:11,000 --> 00:28:12,800 Speaker 1: One of the few races that has a deep water 476 00:28:12,880 --> 00:28:16,800 Speaker 1: mass start. The other races now you walk in the water, 477 00:28:17,080 --> 00:28:19,680 Speaker 1: or they have you know when you want self seated, 478 00:28:20,240 --> 00:28:24,080 Speaker 1: or they spread it out much differently, but it's still 479 00:28:24,080 --> 00:28:29,840 Speaker 1: a challenge. It's a huge challenge. So that is one 480 00:28:29,880 --> 00:28:33,520 Speaker 1: of the greatest forms of self efficacy, of confidence that 481 00:28:33,600 --> 00:28:39,560 Speaker 1: I have received from doing my triathlons now finishing so 482 00:28:39,640 --> 00:28:41,840 Speaker 1: many other things go wrong the bike, in the run, 483 00:28:42,240 --> 00:28:45,520 Speaker 1: so many different ways. I build personally my self efficacy, 484 00:28:45,600 --> 00:28:51,320 Speaker 1: my confidence, as can and should you with these races. 485 00:28:51,320 --> 00:28:53,920 Speaker 1: But to swim part for me huge because it because 486 00:28:53,960 --> 00:28:57,480 Speaker 1: it was and still is the weakest of my three disciplines. 487 00:28:58,080 --> 00:29:01,240 Speaker 1: I am much better, don't get me wrong, than I was, 488 00:29:01,440 --> 00:29:03,920 Speaker 1: and that is a huge thing. As I swam today, 489 00:29:05,440 --> 00:29:10,600 Speaker 1: I always think back to, you know, twenty mond years 490 00:29:10,600 --> 00:29:12,440 Speaker 1: ago when I did my first one and was training 491 00:29:12,440 --> 00:29:14,840 Speaker 1: in the pool, and how bad I was, and how 492 00:29:14,920 --> 00:29:20,120 Speaker 1: far I've come, and how many places around the world, 493 00:29:20,120 --> 00:29:21,440 Speaker 1: as I will get to in a second, that I 494 00:29:21,440 --> 00:29:24,960 Speaker 1: have done this, and how many bad situations I have 495 00:29:25,040 --> 00:29:29,200 Speaker 1: gotten through. Always going to the psychology people, because for me, 496 00:29:29,280 --> 00:29:31,640 Speaker 1: this is not just fitness, this is not just living 497 00:29:31,640 --> 00:29:37,360 Speaker 1: longer it's living better, it's challenging ourselves. It's experiences. Holy cow, 498 00:29:37,400 --> 00:29:41,160 Speaker 1: if I had experiences, and my most challenging are my 499 00:29:41,200 --> 00:29:46,920 Speaker 1: most memorable Racist that went really well. Awesome, Glad that happened, 500 00:29:47,400 --> 00:29:50,520 Speaker 1: you know, winning that small marathon, breaking ten hours in 501 00:29:50,560 --> 00:29:53,600 Speaker 1: the Iron Man for you know that first time, the goal. 502 00:29:54,080 --> 00:29:58,040 Speaker 1: Doing so many things like that, awesome. But the story 503 00:29:58,080 --> 00:30:01,120 Speaker 1: is gonna give you in a second. Those are ones 504 00:30:01,160 --> 00:30:03,840 Speaker 1: I talked about more frequently with friends because they're more 505 00:30:03,920 --> 00:30:09,840 Speaker 1: entertaining and they made me stronger mentally. All right, let's 506 00:30:09,880 --> 00:30:12,760 Speaker 1: get right to them. Uh, start right away. Second iron 507 00:30:12,760 --> 00:30:15,160 Speaker 1: Man in Germany and go through these quickly. And I 508 00:30:15,240 --> 00:30:18,440 Speaker 1: have so many. But iron Man Germany, second one. It 509 00:30:18,480 --> 00:30:21,480 Speaker 1: was in a canal. It was the largest iron Man 510 00:30:21,520 --> 00:30:24,760 Speaker 1: at the time. They had waves, starts and thousands and 511 00:30:24,840 --> 00:30:28,640 Speaker 1: thousands of people watching um on a bridge that overlooked it. 512 00:30:28,680 --> 00:30:31,120 Speaker 1: I did a homestay because there weren't enough hotels. Stayed 513 00:30:31,120 --> 00:30:32,800 Speaker 1: with a German family and a bunch of other athletes. 514 00:30:32,840 --> 00:30:36,479 Speaker 1: Incredible experience. Knew nothing, knew nothing, brought my bike there 515 00:30:36,480 --> 00:30:39,600 Speaker 1: in a cardboard box. Just the craziest experience. But my 516 00:30:39,720 --> 00:30:42,400 Speaker 1: wave start was the last one. So about every five 517 00:30:42,480 --> 00:30:45,360 Speaker 1: minutes or so, the gun would go off, and you know, 518 00:30:45,360 --> 00:30:47,360 Speaker 1: about a hundred people I think would jump in at 519 00:30:47,360 --> 00:30:49,360 Speaker 1: a time, and there was like there was a handful 520 00:30:49,360 --> 00:30:52,600 Speaker 1: of wave starts, ten to twenty I can't remember exactly. Anyway, 521 00:30:53,920 --> 00:30:57,320 Speaker 1: gun goes off and I realized that was my wave. 522 00:30:57,080 --> 00:31:00,080 Speaker 1: I'm hundreds of yards away from the swim start, so 523 00:31:00,080 --> 00:31:03,520 Speaker 1: I had to sprint, kick off my shoes, dive into 524 00:31:03,560 --> 00:31:07,600 Speaker 1: the water. Started the race that way, like heart rate 525 00:31:07,600 --> 00:31:11,240 Speaker 1: of eight. When I got back to the German family 526 00:31:11,640 --> 00:31:14,160 Speaker 1: after the race was over, sitting down at the table 527 00:31:14,200 --> 00:31:16,520 Speaker 1: with the other athletes, and they had all been watching 528 00:31:16,520 --> 00:31:20,360 Speaker 1: obviously and volunteering the daughters, they said, did you see 529 00:31:20,400 --> 00:31:24,000 Speaker 1: that guy who missed the start and went sprinting down 530 00:31:24,040 --> 00:31:26,719 Speaker 1: the shore and dove in and had to catch up. 531 00:31:26,960 --> 00:31:30,640 Speaker 1: I go, yeah, that was me. Second iron Man, uh 532 00:31:30,800 --> 00:31:33,800 Speaker 1: really quickly typhoons iron Man New Zealand. I did it 533 00:31:33,880 --> 00:31:38,920 Speaker 1: four times one time typhoon ridiculously scary typhoon, and they 534 00:31:38,960 --> 00:31:41,320 Speaker 1: had to cancel the swim. I was happy about that, 535 00:31:41,400 --> 00:31:44,240 Speaker 1: but then we did a half iron Man of a 536 00:31:44,280 --> 00:31:46,800 Speaker 1: bike and a run, so fifty six mile bike, thirteen 537 00:31:46,840 --> 00:31:52,440 Speaker 1: mile run, super windy, super crazy, conditions. South Korea, same thing. 538 00:31:52,480 --> 00:31:55,640 Speaker 1: They canceled the swim typhoon, but then we did full 539 00:31:55,640 --> 00:32:01,280 Speaker 1: bike and full run crazy winds. Iron Man, China. When 540 00:32:01,640 --> 00:32:06,080 Speaker 1: um typhoon came through the day before, they still had 541 00:32:06,120 --> 00:32:09,760 Speaker 1: the swim. Pie Won's booies were all over the place. 542 00:32:09,800 --> 00:32:15,160 Speaker 1: Sighting was impossible. But I swam two three times I think, 543 00:32:15,200 --> 00:32:19,560 Speaker 1: can't even remember, into jellyfish bigger than my head, huge 544 00:32:19,600 --> 00:32:24,480 Speaker 1: red jellyfish tentacles went in my mouth, stung all over 545 00:32:24,520 --> 00:32:28,280 Speaker 1: my face, left marks for days. My tongue swelled up 546 00:32:28,880 --> 00:32:34,960 Speaker 1: and uh, ridiculous pain. They finished, and I joke and 547 00:32:35,000 --> 00:32:37,560 Speaker 1: say I learned that you can swim two point four 548 00:32:37,560 --> 00:32:41,040 Speaker 1: miles and cry underwater the entire time. But I also 549 00:32:42,080 --> 00:32:46,400 Speaker 1: saw a handful of people on the course with tentacle 550 00:32:46,440 --> 00:32:50,720 Speaker 1: marks on their face. Two So you finish, You get 551 00:32:50,760 --> 00:32:54,480 Speaker 1: through it all right. Iron Man, Texas water was too 552 00:32:54,480 --> 00:32:56,800 Speaker 1: warm for wet suits. There's a certain temperature where you 553 00:32:56,840 --> 00:32:58,920 Speaker 1: can't wear a wetsuit, and wet suits generally help you 554 00:32:59,160 --> 00:33:01,480 Speaker 1: stay buoyance when a little faster. We didn't know that 555 00:33:01,600 --> 00:33:03,920 Speaker 1: till the morning of. You can wear a speed suit, 556 00:33:03,920 --> 00:33:07,920 Speaker 1: which is a lot thinner. Actually had one and violated 557 00:33:07,960 --> 00:33:10,800 Speaker 1: one of the main rules of swimming or or racing 558 00:33:10,800 --> 00:33:13,000 Speaker 1: in general. You don't try anything on race day. I 559 00:33:13,000 --> 00:33:16,400 Speaker 1: had been given this speed suit by doing a commercial. 560 00:33:16,800 --> 00:33:19,880 Speaker 1: I'd never worn it in a race or swimming period, 561 00:33:20,240 --> 00:33:23,520 Speaker 1: but I brought it in case the swim was too warm. 562 00:33:23,600 --> 00:33:27,560 Speaker 1: It was long story short. About ten fifteen minutes into 563 00:33:27,560 --> 00:33:31,600 Speaker 1: the swim, I realized this is too tight and I 564 00:33:31,840 --> 00:33:35,000 Speaker 1: could barely breathe. So I swam up to two people, 565 00:33:35,480 --> 00:33:38,360 Speaker 1: two guys, young guys on a paddle board who were 566 00:33:38,400 --> 00:33:41,080 Speaker 1: there to make sure no one drowned. There's always dozens 567 00:33:41,080 --> 00:33:43,680 Speaker 1: of those people on the swim course for that reason, 568 00:33:44,280 --> 00:33:46,680 Speaker 1: and you're allowed to hold on. They can't move you forward. 569 00:33:46,920 --> 00:33:48,680 Speaker 1: And this is the first and only time I've held on, 570 00:33:48,760 --> 00:33:50,160 Speaker 1: And I said, can you just wait a second? And 571 00:33:50,400 --> 00:33:54,480 Speaker 1: I need to unzip myself. And I dropped that expensive 572 00:33:54,800 --> 00:33:58,320 Speaker 1: speed suit to the bottom of the lake because I 573 00:33:58,360 --> 00:34:01,680 Speaker 1: couldn't um. I couldn't breathe, all right, and then finished 574 00:34:01,720 --> 00:34:03,440 Speaker 1: the swim. Luckily I was wearing you got to wear 575 00:34:03,480 --> 00:34:08,960 Speaker 1: something underneath. Um iron Man Utah. One of the craziest 576 00:34:08,960 --> 00:34:12,480 Speaker 1: swims I've ever done. It was perfect. When we started reservoir, 577 00:34:12,640 --> 00:34:15,920 Speaker 1: the winds picked up, waves got like three to five feet. 578 00:34:16,280 --> 00:34:19,080 Speaker 1: They had to rescue those people on the boards. I 579 00:34:19,120 --> 00:34:21,880 Speaker 1: can't believe no one died in that race. People swam 580 00:34:21,920 --> 00:34:27,280 Speaker 1: straight to shore. I am too. I don't know, stupid, honest, 581 00:34:27,400 --> 00:34:29,520 Speaker 1: I swam the entire swim was the longest that ever 582 00:34:29,560 --> 00:34:32,000 Speaker 1: took me. It was the scariest swim I've ever done. 583 00:34:32,360 --> 00:34:35,600 Speaker 1: Shocked again that that no one died during that one. Um, 584 00:34:35,640 --> 00:34:37,480 Speaker 1: someone did die a couple of years prior at that 585 00:34:37,560 --> 00:34:41,600 Speaker 1: same swim, crazy conditions. But I finished. You finished. Ironed 586 00:34:41,640 --> 00:34:44,600 Speaker 1: Man in California doesn't exist anymore. This was on Camp Pendleton. 587 00:34:44,840 --> 00:34:48,840 Speaker 1: Water was like fifty two degrees and they mismeasured. The 588 00:34:48,880 --> 00:34:53,280 Speaker 1: swim long and so freezing. But got out of the water, 589 00:34:53,440 --> 00:34:55,799 Speaker 1: looked at my watch and it was so slow. I 590 00:34:55,840 --> 00:34:59,240 Speaker 1: mean I'm generally not fast, but this was like really slow. 591 00:35:00,040 --> 00:35:02,920 Speaker 1: And great lesson I learned was after the race, we 592 00:35:02,960 --> 00:35:05,359 Speaker 1: all swam the same distance. So you don't give up 593 00:35:05,360 --> 00:35:06,840 Speaker 1: and go, oh, I'm not gonna hit my times or 594 00:35:06,880 --> 00:35:09,880 Speaker 1: I'm not gonna you know, if you're trying to be competitive, 595 00:35:10,040 --> 00:35:12,160 Speaker 1: you don't give up till the You just go as 596 00:35:12,239 --> 00:35:15,200 Speaker 1: fast as you can because you don't know what you 597 00:35:15,239 --> 00:35:20,120 Speaker 1: don't know. And no, I hadn't swam ridiculously slow for 598 00:35:20,239 --> 00:35:25,080 Speaker 1: the normal distance. I swim a much longer distance as 599 00:35:25,080 --> 00:35:28,360 Speaker 1: did everyone, so great lesson learned Escape from Alcatraz. You 600 00:35:28,360 --> 00:35:31,440 Speaker 1: talk about a race that if you're not a great swimmer, 601 00:35:32,440 --> 00:35:34,840 Speaker 1: this is a challenging one. So I did that and 602 00:35:34,920 --> 00:35:37,879 Speaker 1: actually wrote an article for it for Inside Triathlon back 603 00:35:37,880 --> 00:35:40,359 Speaker 1: in the day. Long story short there, I didn't sight 604 00:35:40,440 --> 00:35:42,600 Speaker 1: the way you're supposed to. You're supposed to swim way 605 00:35:42,640 --> 00:35:44,560 Speaker 1: to the left because the current is gonna take you right. 606 00:35:44,640 --> 00:35:47,879 Speaker 1: As you can expect, currents are incredible. Um. I ended 607 00:35:47,960 --> 00:35:50,439 Speaker 1: up almost under the bridge and had to run back 608 00:35:50,480 --> 00:35:53,600 Speaker 1: up the beach. And during the swim, though I saw, 609 00:35:54,040 --> 00:35:56,480 Speaker 1: you know, as I'm way off course, no one around me, 610 00:35:56,520 --> 00:36:00,360 Speaker 1: which is always a bad sign. Huge shadows under the 611 00:36:00,360 --> 00:36:04,600 Speaker 1: water didn't make me happy. I think they were sea lions, 612 00:36:04,960 --> 00:36:08,200 Speaker 1: but who knows. But you finish. Let me give you 613 00:36:08,200 --> 00:36:11,719 Speaker 1: just two quick amazing stories there many gotta bring this 614 00:36:11,800 --> 00:36:14,399 Speaker 1: to a close. Iron Man, say Croy actually half iron man, 615 00:36:14,400 --> 00:36:16,400 Speaker 1: and say Croy did years ago. It was like swimming 616 00:36:16,400 --> 00:36:20,359 Speaker 1: in a fish tank, an incredible saltwater fish tank like 617 00:36:20,480 --> 00:36:24,279 Speaker 1: the most incredible scenery crystal clear. Same thing with iron 618 00:36:24,360 --> 00:36:26,719 Speaker 1: Man Hawaii, one of my um I think it was 619 00:36:26,760 --> 00:36:30,040 Speaker 1: the first iron Man, no second iron Man Hawaii, where 620 00:36:30,120 --> 00:36:34,239 Speaker 1: again crystal clear dolphins and I swam over. I thought 621 00:36:34,280 --> 00:36:36,840 Speaker 1: I was coming over like a just a dark, deep 622 00:36:36,960 --> 00:36:41,520 Speaker 1: area approaching, and I soon realized I was swimming over 623 00:36:41,560 --> 00:36:44,399 Speaker 1: one of those formations where tens of thousands of fish 624 00:36:44,440 --> 00:36:47,560 Speaker 1: swim in a circle, and I swam right over this 625 00:36:48,360 --> 00:36:54,200 Speaker 1: absolutely breathtaking school of fish. Amazing, amazing. Let me bring 626 00:36:54,200 --> 00:36:57,400 Speaker 1: it all to a close here though. One of my 627 00:36:57,480 --> 00:37:01,799 Speaker 1: greatest the greatest parts of a race for me is 628 00:37:01,840 --> 00:37:04,160 Speaker 1: hearing that announcer's voice as I get close to the 629 00:37:04,200 --> 00:37:09,520 Speaker 1: swim finish because everyone every swim is challenging, and I 630 00:37:09,560 --> 00:37:13,239 Speaker 1: think of how far I've come, and that's literally you know, 631 00:37:13,400 --> 00:37:16,640 Speaker 1: people abuse that term literally, but I've literally come so 632 00:37:16,680 --> 00:37:19,839 Speaker 1: far around the world and through these distances, you know, 633 00:37:20,080 --> 00:37:24,200 Speaker 1: iron Man Malaysia. These swims were crazy, but the confidence 634 00:37:24,280 --> 00:37:27,880 Speaker 1: I have gotten from that is amazing. So this is 635 00:37:27,920 --> 00:37:30,440 Speaker 1: where you work on your weakness to the point that 636 00:37:30,520 --> 00:37:34,880 Speaker 1: it helps build mental strength. You might not get better 637 00:37:35,640 --> 00:37:39,040 Speaker 1: at that form of exercise, or you know, as good 638 00:37:39,080 --> 00:37:43,000 Speaker 1: as others but your strengthening yourself in ways that most 639 00:37:43,000 --> 00:37:48,239 Speaker 1: people don't realize. So take away how many times what 640 00:37:48,320 --> 00:37:51,759 Speaker 1: to do I do it when I have a race 641 00:37:52,520 --> 00:37:55,120 Speaker 1: the most, right, I've swim a handful of times during 642 00:37:55,120 --> 00:37:56,719 Speaker 1: the week when I have a race coming up, and 643 00:37:56,719 --> 00:37:58,560 Speaker 1: then I try to get in one to two times 644 00:37:58,640 --> 00:38:03,080 Speaker 1: a week when I'm not for that cross training. You know, 645 00:38:03,120 --> 00:38:04,600 Speaker 1: I talked about we need to do our cardio and 646 00:38:04,600 --> 00:38:07,640 Speaker 1: our strength and for me that's running and biking first, right, 647 00:38:07,640 --> 00:38:10,320 Speaker 1: and then strength training, and then for me the yoga, 648 00:38:10,360 --> 00:38:14,600 Speaker 1: the pilates, the swimming, those are the complementary cross training 649 00:38:14,600 --> 00:38:17,759 Speaker 1: forms that I use. So depending on what you're doing 650 00:38:17,760 --> 00:38:21,439 Speaker 1: and how much you enjoy it one time a week 651 00:38:21,480 --> 00:38:23,640 Speaker 1: for those of you who maybe don't enjoy it, aren't 652 00:38:23,640 --> 00:38:27,080 Speaker 1: great at it, and then you can build up. But 653 00:38:27,200 --> 00:38:32,839 Speaker 1: variation is key to staying healthy and living a long life. 654 00:38:32,880 --> 00:38:36,080 Speaker 1: All right, If you're new so many different ways, If 655 00:38:36,080 --> 00:38:38,479 Speaker 1: you're new to it, scared of it, do the way 656 00:38:38,760 --> 00:38:41,880 Speaker 1: I did, take lessons, find a great coach. Just know 657 00:38:41,920 --> 00:38:45,120 Speaker 1: that again you're gonna get many conflicting technique styles, and 658 00:38:45,120 --> 00:38:48,879 Speaker 1: that's okay. You could do a master swim team even 659 00:38:48,880 --> 00:38:51,920 Speaker 1: when you're starting out. They specialize in that as well. 660 00:38:52,280 --> 00:38:54,400 Speaker 1: You know, there's a lane for people like us that 661 00:38:54,440 --> 00:38:57,680 Speaker 1: are slower. And then YouTube. This did not exist when 662 00:38:57,680 --> 00:39:00,080 Speaker 1: I started. It's how long ago it is. You and 663 00:39:00,600 --> 00:39:04,120 Speaker 1: watch and learn in the privacy of your home from 664 00:39:04,120 --> 00:39:07,239 Speaker 1: the best. You can also video tape yourself underwater and 665 00:39:07,280 --> 00:39:09,279 Speaker 1: send that off to coaches. There's so many ways to 666 00:39:09,320 --> 00:39:12,680 Speaker 1: do this now. But for me and most of us, 667 00:39:12,840 --> 00:39:16,160 Speaker 1: or we're all visual learners to some extent, just more 668 00:39:16,200 --> 00:39:20,800 Speaker 1: so for some than others. But just watch people swim, 669 00:39:21,000 --> 00:39:24,520 Speaker 1: see what they're doing correctly. Although that's always been frustrating 670 00:39:24,520 --> 00:39:27,319 Speaker 1: for me too because I watched them go underwater, watch them, 671 00:39:27,320 --> 00:39:29,680 Speaker 1: they're like, you know, what's this guy doing. I'm trying 672 00:39:29,719 --> 00:39:31,719 Speaker 1: to learn what they're doing to go as fast as 673 00:39:31,760 --> 00:39:34,239 Speaker 1: they are. But then you try to replicate that. So 674 00:39:34,320 --> 00:39:38,839 Speaker 1: YouTube online, there's so many resources as well. And if 675 00:39:38,880 --> 00:39:40,800 Speaker 1: you are swimming and you're adding it into a routine, 676 00:39:40,880 --> 00:39:42,560 Speaker 1: you mix it up to get the most out of it, 677 00:39:42,640 --> 00:39:45,399 Speaker 1: just like any other form of cardio. You know, if 678 00:39:45,440 --> 00:39:50,200 Speaker 1: you're doing the treadmill, you want to go enduring. Some days, 679 00:39:50,200 --> 00:39:51,799 Speaker 1: you want to do hills, some days you want to 680 00:39:51,800 --> 00:39:54,720 Speaker 1: do intervals. Same thing with bike. Same thing with rowing, 681 00:39:55,080 --> 00:39:57,400 Speaker 1: and same thing with swimming. Some days you go endurance, 682 00:39:57,640 --> 00:39:59,960 Speaker 1: some days you do intervals. Some days you use all 683 00:40:00,040 --> 00:40:02,600 Speaker 1: the toys, the fun toys, the pool booie, the kickboard, 684 00:40:03,000 --> 00:40:06,719 Speaker 1: you know, the fins, the snort, yeah snorkel, things like that. 685 00:40:07,800 --> 00:40:10,759 Speaker 1: So many different things, so mix it up to keep 686 00:40:10,800 --> 00:40:13,960 Speaker 1: it interesting and to keep it challenging for your body. 687 00:40:14,360 --> 00:40:16,719 Speaker 1: Great for those who hate to stretch, as I said, 688 00:40:16,760 --> 00:40:18,879 Speaker 1: just a great way to kind of do that functionally. 689 00:40:19,480 --> 00:40:22,040 Speaker 1: And finally, let me just leave with the meditation side. 690 00:40:22,480 --> 00:40:25,520 Speaker 1: When you lose those senses the way you do swimming, 691 00:40:26,440 --> 00:40:28,600 Speaker 1: it's a great time to just get inside your own head. 692 00:40:30,080 --> 00:40:32,720 Speaker 1: You know that's your time and do some great thinking, 693 00:40:32,840 --> 00:40:38,440 Speaker 1: great relaxing, and get all the other benefits as well. 694 00:40:39,200 --> 00:40:43,239 Speaker 1: All right, went way longer than I thought, but I 695 00:40:43,280 --> 00:40:45,480 Speaker 1: always wanted to be from twenty to forty. So we're good. 696 00:40:45,800 --> 00:40:48,520 Speaker 1: Thank you for listening. You want to reach out Tom 697 00:40:48,600 --> 00:40:51,920 Speaker 1: h Fit his Instagram, Tom h Fit his Twitter. Please 698 00:40:52,400 --> 00:40:54,960 Speaker 1: follow the show, That's what we say now if you 699 00:40:55,000 --> 00:40:58,960 Speaker 1: can tell friends, rate the show if you can, and 700 00:40:59,440 --> 00:41:03,880 Speaker 1: if you want to email, go to Fitness disrupted dot com. 701 00:41:04,040 --> 00:41:08,160 Speaker 1: Check out my site. There will be changing it's old. 702 00:41:08,520 --> 00:41:11,920 Speaker 1: Know that I'm working on it. Another thing I do myself. Uh. 703 00:41:12,000 --> 00:41:15,799 Speaker 1: Newest book is The Micro Workout Plan. Great, great workouts 704 00:41:15,840 --> 00:41:18,040 Speaker 1: for you who are time crunched, who are working out 705 00:41:18,040 --> 00:41:20,040 Speaker 1: at home, but for everyone. It's really proud of this 706 00:41:20,080 --> 00:41:22,759 Speaker 1: book appeals to the most people. I've got the triathlon 707 00:41:22,840 --> 00:41:25,680 Speaker 1: books and the marathon books and even Beat the Gym, 708 00:41:25,760 --> 00:41:30,000 Speaker 1: but the Micro Workout Plan is for everyone. So that's 709 00:41:30,040 --> 00:41:31,759 Speaker 1: the most recent book. And if you have read it, 710 00:41:31,760 --> 00:41:34,520 Speaker 1: I've seen people are reading it or reviewing it, I 711 00:41:34,520 --> 00:41:37,680 Speaker 1: should say on Amazon. So greatly appreciated if you can 712 00:41:37,719 --> 00:41:40,799 Speaker 1: do that. Uh, and again thank you for listening. My 713 00:41:40,880 --> 00:41:44,480 Speaker 1: goal here is to bring you the best information so 714 00:41:44,560 --> 00:41:48,120 Speaker 1: you can live your best life. And this is a 715 00:41:48,160 --> 00:41:54,440 Speaker 1: show again where I'm exposing my weaknesses, but talking about 716 00:41:54,440 --> 00:41:57,319 Speaker 1: how we need to all build all of this into 717 00:41:57,320 --> 00:42:00,719 Speaker 1: our life or the challenge for the balance, for the 718 00:42:00,880 --> 00:42:04,400 Speaker 1: enjoyment and finding what works for you. There is no 719 00:42:04,480 --> 00:42:08,040 Speaker 1: one way. And remember there are three things. We all control. 720 00:42:09,239 --> 00:42:11,000 Speaker 1: How much we move, what we put into our mouths, 721 00:42:11,000 --> 00:42:14,479 Speaker 1: and our attitudes. And that is awesome. I am Tom 722 00:42:14,480 --> 00:42:23,360 Speaker 1: Holland exercise physiologists, certified sports nutritionists, believe in yourself. Fitness 723 00:42:23,400 --> 00:42:26,600 Speaker 1: Disrupted is a production of I heart Radio. For more 724 00:42:26,640 --> 00:42:29,880 Speaker 1: podcasts from my heart Radio, visit the i heart Radio app, 725 00:42:30,080 --> 00:42:33,520 Speaker 1: Apple Podcasts, or wherever you listen to your favorite shows.