1 00:00:00,840 --> 00:00:05,920 Speaker 1: Welcome to Fitness Disrupted, a production of I Heart Radio. 2 00:00:12,039 --> 00:00:19,400 Speaker 1: I am Tom Holland and this is Fitness Disrupted. I 3 00:00:19,520 --> 00:00:24,000 Speaker 1: have raced all over the world over the past several decades. 4 00:00:24,120 --> 00:00:28,800 Speaker 1: Very fortunate to have been on every possible continent when 5 00:00:28,840 --> 00:00:33,159 Speaker 1: it comes to racing. I've done iron Man Triathlons on 6 00:00:33,360 --> 00:00:37,840 Speaker 1: every possible continent that they have official iron Man Triathlons. 7 00:00:37,840 --> 00:00:42,640 Speaker 1: I've done marathons, ultra marathons, adventure races, so many different events. 8 00:00:43,000 --> 00:00:48,160 Speaker 1: I definitely focused or have focused on marathons, few ultras, 9 00:00:48,600 --> 00:00:53,160 Speaker 1: and iron Man triathlons. And in the weeks leading up 10 00:00:53,720 --> 00:01:01,080 Speaker 1: to the triathlons, I have a certain specific stress dream. 11 00:01:01,120 --> 00:01:06,919 Speaker 1: I have several, but one in particular stands out, and 12 00:01:07,440 --> 00:01:11,280 Speaker 1: like any other dream, it starts out weird. I'm in 13 00:01:11,319 --> 00:01:14,720 Speaker 1: a race, but things are off, you know, I might 14 00:01:14,760 --> 00:01:19,080 Speaker 1: be swimming in a river for the swim start, and 15 00:01:19,240 --> 00:01:22,880 Speaker 1: things are just absolutely bizarre, as they generally are in 16 00:01:22,920 --> 00:01:26,440 Speaker 1: our dreams. But what happens is as I get through 17 00:01:26,480 --> 00:01:31,960 Speaker 1: that bizarre swim and I get to transition, where you 18 00:01:32,360 --> 00:01:34,759 Speaker 1: change into your bike gear and you get on your 19 00:01:34,760 --> 00:01:39,320 Speaker 1: bike for the bike leg of a triathlon, what happens 20 00:01:39,319 --> 00:01:44,400 Speaker 1: in this particular unique stress dream is it's not a 21 00:01:44,400 --> 00:01:48,720 Speaker 1: bike that I'm looking for, but a horse, and everyone 22 00:01:48,760 --> 00:01:53,160 Speaker 1: else is getting on their horses and I can't find mine. 23 00:01:53,200 --> 00:01:57,160 Speaker 1: So I'm running around like crazy trying to find my horse, 24 00:01:57,800 --> 00:02:00,720 Speaker 1: and I'm stressed because I have trained for a really 25 00:02:00,720 --> 00:02:04,000 Speaker 1: long time for this event. In the dream, I'm probably 26 00:02:04,040 --> 00:02:07,680 Speaker 1: in some foreign country and I can't find my horse, 27 00:02:08,560 --> 00:02:11,639 Speaker 1: and I wake up super stressed, and then I wake 28 00:02:11,720 --> 00:02:15,040 Speaker 1: up super happy when I realized that it wasn't really 29 00:02:15,480 --> 00:02:22,040 Speaker 1: the race. And so today's show comes from a fantastic 30 00:02:22,120 --> 00:02:25,000 Speaker 1: question I received just a couple of days ago, actually 31 00:02:25,600 --> 00:02:29,679 Speaker 1: about preparing for your first race. And it was such 32 00:02:29,720 --> 00:02:33,600 Speaker 1: a great topic, such a timely topic, that I said, 33 00:02:33,639 --> 00:02:35,280 Speaker 1: I'm going to move some things around and doing this 34 00:02:35,360 --> 00:02:38,880 Speaker 1: right away. Timely because we're in that time of year 35 00:02:38,919 --> 00:02:46,520 Speaker 1: when people are training for half marathons, marathons, triathlons, adventure races, spartan, 36 00:02:47,240 --> 00:02:52,200 Speaker 1: you name it, tough mutters, and so many others, and 37 00:02:52,280 --> 00:02:56,120 Speaker 1: so that's what the show is about, particularly the week's 38 00:02:56,240 --> 00:02:58,239 Speaker 1: leading up to the race. Let me read you part 39 00:02:58,280 --> 00:03:03,000 Speaker 1: of his question, which is again fantastic topic, and I quote, 40 00:03:03,000 --> 00:03:05,320 Speaker 1: I'm sure there are a lot of people who will 41 00:03:05,360 --> 00:03:08,080 Speaker 1: be running their first race ever this fall, Could you 42 00:03:08,120 --> 00:03:11,320 Speaker 1: do a show about the last two weeks of preparation, 43 00:03:12,080 --> 00:03:15,839 Speaker 1: race day, mental preparation, weather tips, et cetera. Thank you, 44 00:03:16,280 --> 00:03:20,360 Speaker 1: And that's from Josh. Thank you. Josh and Josh reached 45 00:03:20,440 --> 00:03:23,520 Speaker 1: out through Twitter. Tom h fit is my Twitter account, 46 00:03:23,960 --> 00:03:27,000 Speaker 1: and again I was just like this resonated right away. 47 00:03:27,320 --> 00:03:29,560 Speaker 1: I have a whole list of shows and topics and 48 00:03:29,919 --> 00:03:32,920 Speaker 1: shows banked and interviews and stuff, but I like to 49 00:03:33,320 --> 00:03:39,040 Speaker 1: be passionate and be timely ideally both and I pretty 50 00:03:39,120 --> 00:03:41,600 Speaker 1: much for every show because I do it this way, 51 00:03:41,720 --> 00:03:45,840 Speaker 1: all right. So this is for all of you who 52 00:03:45,880 --> 00:03:50,000 Speaker 1: may be training for your first race. We're maybe thinking 53 00:03:50,000 --> 00:03:52,440 Speaker 1: about doing your first race, or maybe you've done a couple, 54 00:03:53,360 --> 00:03:58,000 Speaker 1: and you want to know two things that I focus 55 00:03:58,040 --> 00:04:03,680 Speaker 1: on as a coach. I spent many years training infinite 56 00:04:03,760 --> 00:04:06,360 Speaker 1: number of people almost to do their first races, and 57 00:04:06,400 --> 00:04:09,200 Speaker 1: it's so gratifying. And the books, many of the books 58 00:04:09,200 --> 00:04:11,560 Speaker 1: I have written are for that reason, the marathon books, 59 00:04:11,560 --> 00:04:17,520 Speaker 1: the triathlon books, to help people achieve their goals. And 60 00:04:17,560 --> 00:04:21,159 Speaker 1: I have seen it all and heard it all and 61 00:04:21,320 --> 00:04:27,240 Speaker 1: experienced it all, experienced it all. If there is a 62 00:04:27,279 --> 00:04:30,280 Speaker 1: mistake to be made. I have done it. If there's 63 00:04:30,279 --> 00:04:34,240 Speaker 1: a bizarre circumstance to have happened, it has happened to me. 64 00:04:34,880 --> 00:04:37,960 Speaker 1: I did one podcast on that lessons learned from racing 65 00:04:37,960 --> 00:04:43,200 Speaker 1: around the world. But that is one of the many 66 00:04:43,279 --> 00:04:46,280 Speaker 1: reasons that I compete myself and continue to compete. Today. 67 00:04:46,480 --> 00:04:48,679 Speaker 1: Did a half marathon last weekend. I'm doing an ultra 68 00:04:49,040 --> 00:04:51,960 Speaker 1: this upcoming weekend, all in preparation, and then a marathon 69 00:04:52,120 --> 00:04:55,000 Speaker 1: and then an iron Man, and all those the three 70 00:04:55,040 --> 00:04:57,359 Speaker 1: prior races are training days for that iron Man. So 71 00:04:57,360 --> 00:04:59,560 Speaker 1: at fifty two, I'm still doing it. Walking the walk, 72 00:04:59,560 --> 00:05:03,120 Speaker 1: talking the talk. Little experience here and I can help you, 73 00:05:03,400 --> 00:05:07,600 Speaker 1: and it's so gratifying, it's so fun. And the show 74 00:05:07,640 --> 00:05:10,400 Speaker 1: is also for those of you have never done anything 75 00:05:10,440 --> 00:05:14,480 Speaker 1: like this but are thinking about it, and I encourage 76 00:05:14,480 --> 00:05:19,960 Speaker 1: you to sign up for something and challenge yourself. Those 77 00:05:20,000 --> 00:05:24,640 Speaker 1: are at the top of my list. The favorite, one 78 00:05:24,680 --> 00:05:27,719 Speaker 1: of my favorite emails direct messages to get Tom I 79 00:05:27,720 --> 00:05:29,000 Speaker 1: listened to your show and why you should do your 80 00:05:29,040 --> 00:05:30,640 Speaker 1: first try athon. I never thought I would do one, 81 00:05:30,640 --> 00:05:34,760 Speaker 1: and I did it. And again, it could be any race, 82 00:05:34,839 --> 00:05:38,400 Speaker 1: any event, any challenge, because that's how we change that's 83 00:05:38,400 --> 00:05:41,120 Speaker 1: how we get strong, that's how we gain self efficacy. 84 00:05:41,440 --> 00:05:43,120 Speaker 1: We're going to take a quick break when I come 85 00:05:43,120 --> 00:05:45,080 Speaker 1: back and get right into it. And this is really 86 00:05:45,120 --> 00:05:49,520 Speaker 1: fun preparing for your first race about two weeks out, 87 00:05:49,839 --> 00:05:53,760 Speaker 1: the mental, the physical, and all those things that go 88 00:05:53,800 --> 00:05:55,640 Speaker 1: along with it. All, right, quick break, we'll be right back, 89 00:06:06,360 --> 00:06:09,080 Speaker 1: and we are back talking about preparing for your first 90 00:06:09,200 --> 00:06:13,800 Speaker 1: race and specifically that time frame when you are just 91 00:06:13,839 --> 00:06:17,920 Speaker 1: a couple of weeks out. The person Josh who asked 92 00:06:17,920 --> 00:06:22,680 Speaker 1: me this question through Twitter, and by the way, oftentimes 93 00:06:22,720 --> 00:06:24,640 Speaker 1: I would take all those questions put them in one show. 94 00:06:25,000 --> 00:06:26,880 Speaker 1: Those are the listener mailback shows. And other times I'll 95 00:06:26,920 --> 00:06:28,640 Speaker 1: pull them out like this and make a whole show 96 00:06:28,640 --> 00:06:31,200 Speaker 1: out of it. But I respond and answer them all 97 00:06:31,240 --> 00:06:36,040 Speaker 1: because they're all great questions. So talking about the weeks 98 00:06:36,160 --> 00:06:39,799 Speaker 1: leading up to the race, and the term for this 99 00:06:40,200 --> 00:06:44,120 Speaker 1: is the taper period. The taper period, so generally for 100 00:06:44,360 --> 00:06:48,080 Speaker 1: endurance events, but for just about any type of event. 101 00:06:48,160 --> 00:06:49,880 Speaker 1: What does the taper mean. It means you want to 102 00:06:50,320 --> 00:06:53,320 Speaker 1: peek for your event, right, You've trained hard or you've 103 00:06:53,320 --> 00:06:56,320 Speaker 1: trained however you train, and so in the weeks leading up, 104 00:06:56,360 --> 00:06:58,800 Speaker 1: the final couple of weeks you pull back a little bit. 105 00:06:58,800 --> 00:07:01,559 Speaker 1: Why because you want to be rested. And this goes 106 00:07:01,600 --> 00:07:06,000 Speaker 1: for again, you know extreme events long durations. You know 107 00:07:06,040 --> 00:07:09,480 Speaker 1: a day iron Man takes a day generally, and shorter 108 00:07:09,520 --> 00:07:14,720 Speaker 1: events as well. You're putting in time, you're sore, you're tired, 109 00:07:15,560 --> 00:07:18,640 Speaker 1: and so that's the taper period, and a coach is 110 00:07:18,640 --> 00:07:21,920 Speaker 1: going to progress you gradually build you up, and you 111 00:07:21,960 --> 00:07:24,960 Speaker 1: have things like the base period to build the peak 112 00:07:25,080 --> 00:07:28,560 Speaker 1: and then the taper. Those are generally the four agreed 113 00:07:28,640 --> 00:07:35,480 Speaker 1: upon periodized plan elements, and the taper is decreasing volume, 114 00:07:35,560 --> 00:07:37,720 Speaker 1: decreasing intensity to get you ready for the race. And 115 00:07:37,760 --> 00:07:42,120 Speaker 1: that's the week's leading up. But I could be really stressful. 116 00:07:42,720 --> 00:07:46,200 Speaker 1: It could be really stressful. What I think that probably 117 00:07:46,280 --> 00:07:50,600 Speaker 1: was the impetus for his question, because you put in 118 00:07:50,640 --> 00:07:54,720 Speaker 1: all this time and effort and then the race is 119 00:07:54,800 --> 00:07:58,880 Speaker 1: looming large, and if you are doing a race where 120 00:07:58,880 --> 00:08:03,040 Speaker 1: you are tapering, it is challenging. And this comes from 121 00:08:03,080 --> 00:08:05,200 Speaker 1: again someone who has done it and coached so many 122 00:08:05,200 --> 00:08:07,920 Speaker 1: people to do it as well. And let me say this. 123 00:08:11,480 --> 00:08:14,920 Speaker 1: You will feel out of shape, you will feel heavy, 124 00:08:15,600 --> 00:08:19,040 Speaker 1: you will feel tired, you will be cranky, and that 125 00:08:19,280 --> 00:08:22,240 Speaker 1: is those are all signs you are doing it right, 126 00:08:23,240 --> 00:08:26,560 Speaker 1: that you are resting, that you trained hard, and now 127 00:08:26,560 --> 00:08:29,280 Speaker 1: you're pulling back a little bit, hopefully so that you're 128 00:08:29,280 --> 00:08:31,480 Speaker 1: getting ready for that race, your first half marathon, and 129 00:08:31,680 --> 00:08:34,040 Speaker 1: that's long for you know, the vast majority of people. 130 00:08:34,080 --> 00:08:36,360 Speaker 1: That's an interns race. So you want to be arrested, 131 00:08:36,440 --> 00:08:38,360 Speaker 1: you want to go into it. So hopefully this person 132 00:08:38,400 --> 00:08:40,800 Speaker 1: is pulling back. And let me just give you a 133 00:08:40,840 --> 00:08:43,840 Speaker 1: little of the science from the coaching perspective. If you 134 00:08:43,880 --> 00:08:46,439 Speaker 1: are training for an event like a half marathon something 135 00:08:46,480 --> 00:08:50,040 Speaker 1: like that, generally you're on a three to four week cycle. 136 00:08:50,280 --> 00:08:53,160 Speaker 1: So week one is you know, more mileage, Week two 137 00:08:53,200 --> 00:08:55,480 Speaker 1: is more mileage, Week three is more mileage, and then 138 00:08:55,520 --> 00:08:57,320 Speaker 1: you pull back for that fourth when you get to 139 00:08:57,320 --> 00:09:01,680 Speaker 1: the taper, you do the opposite. Right. You may be, uh, 140 00:09:01,800 --> 00:09:03,480 Speaker 1: I'm just gonna throw it round numbers. You may be 141 00:09:03,600 --> 00:09:06,520 Speaker 1: trained ten hours a week. Now these are you know, 142 00:09:06,600 --> 00:09:09,400 Speaker 1: not for most people, but just for round numbers. Ten 143 00:09:09,400 --> 00:09:12,920 Speaker 1: hours in that third week out, maybe six hours in 144 00:09:13,000 --> 00:09:15,720 Speaker 1: that second week out, and then maybe you do just 145 00:09:15,760 --> 00:09:18,160 Speaker 1: a couple of hours the week prior. Right, So you're 146 00:09:18,200 --> 00:09:21,520 Speaker 1: decreasing your training volume slowly to get ready for the race, 147 00:09:21,600 --> 00:09:24,880 Speaker 1: same thing with a half marathon. But you're gonna feel horrible. 148 00:09:25,760 --> 00:09:28,520 Speaker 1: And that's the call, the phone call, the text I 149 00:09:28,559 --> 00:09:31,360 Speaker 1: would get from clients in this period a couple of 150 00:09:31,360 --> 00:09:34,760 Speaker 1: weeks leading up to a race. They go, Tom, I 151 00:09:34,800 --> 00:09:38,280 Speaker 1: feel horrible, cranky. My spouses is angry with me, and 152 00:09:38,280 --> 00:09:41,000 Speaker 1: I go, you're doing it right. You're doing it right 153 00:09:41,040 --> 00:09:45,600 Speaker 1: because you want to move more, you want to get 154 00:09:45,600 --> 00:09:48,280 Speaker 1: those feel good hormones, and you're not so know that 155 00:09:48,280 --> 00:09:50,240 Speaker 1: you're doing it right. If you feel like that, it's 156 00:09:50,280 --> 00:09:53,800 Speaker 1: just an unfortunate truth truism when it comes to training, 157 00:09:54,400 --> 00:09:58,000 Speaker 1: and what you have to know and realize is that 158 00:09:58,040 --> 00:10:00,920 Speaker 1: if you did the work, the the quote is the 159 00:10:00,960 --> 00:10:03,679 Speaker 1: hay is in the barn. The hay is in the barn, 160 00:10:04,320 --> 00:10:08,000 Speaker 1: like the James Taylor lyrics writer so many others. In 161 00:10:08,040 --> 00:10:10,199 Speaker 1: other words, the work is done. You've done the work, 162 00:10:10,600 --> 00:10:16,439 Speaker 1: and that's why you should taper. Okay, you cannot cram 163 00:10:17,320 --> 00:10:20,600 Speaker 1: for a race. You cannot cram for an event. Nothing 164 00:10:20,640 --> 00:10:23,559 Speaker 1: you do in those last couple of weeks will get 165 00:10:23,559 --> 00:10:27,920 Speaker 1: you fitter. By and large, right, nothing's gonna really get 166 00:10:27,960 --> 00:10:31,120 Speaker 1: you ready for that race. And in truth of fact, 167 00:10:31,679 --> 00:10:36,480 Speaker 1: most of those type of workouts will fatigue you and 168 00:10:36,559 --> 00:10:41,400 Speaker 1: proved to be detrimental come race day. And the line 169 00:10:41,400 --> 00:10:43,960 Speaker 1: I have used in so many books that I've written 170 00:10:44,160 --> 00:10:48,800 Speaker 1: is it's better to be ten undertrained than one percent 171 00:10:49,000 --> 00:10:53,599 Speaker 1: overtrained once you've overtrained, especially for those longer races, the 172 00:10:53,760 --> 00:10:56,320 Speaker 1: ones that are challenging for you. Again, spartan race, things 173 00:10:56,360 --> 00:11:00,560 Speaker 1: like that, tough mutters. It's an endurance event. You're going 174 00:11:00,600 --> 00:11:03,760 Speaker 1: for a while, you're challenging yourself, and you don't want 175 00:11:03,800 --> 00:11:09,120 Speaker 1: to go entired. So better to be ten under trained 176 00:11:09,120 --> 00:11:11,800 Speaker 1: than one percent overtrained. So take that to heart a 177 00:11:11,840 --> 00:11:14,160 Speaker 1: lot of times. And I had a friend who just 178 00:11:14,200 --> 00:11:17,680 Speaker 1: posted before they did an iron Man recently. They got hurt, 179 00:11:18,280 --> 00:11:20,679 Speaker 1: which is so common that some type of injury in 180 00:11:20,880 --> 00:11:23,120 Speaker 1: these weeks, the final weeks leading up to a race, 181 00:11:23,480 --> 00:11:25,760 Speaker 1: and they lamented the fact that they had to pull 182 00:11:25,800 --> 00:11:28,440 Speaker 1: back from their training and their race was basically ruined 183 00:11:28,440 --> 00:11:30,920 Speaker 1: and all that kind of stuff. Here's my experience again 184 00:11:31,000 --> 00:11:35,520 Speaker 1: personally as well as professionally as a coach. Oftentimes those 185 00:11:36,720 --> 00:11:41,240 Speaker 1: subtle yet you know, subtle physically but huge mentally for 186 00:11:41,320 --> 00:11:44,280 Speaker 1: you issues leading up to a race. They're a really 187 00:11:44,320 --> 00:11:47,960 Speaker 1: good thing because they forced people to pull back, to taper, 188 00:11:48,280 --> 00:11:53,240 Speaker 1: to rest, and so come race day you're better off 189 00:11:53,400 --> 00:11:58,840 Speaker 1: having had That's really tough to take in psychologically when 190 00:11:58,880 --> 00:12:00,800 Speaker 1: you're going through it. You put in all this work, 191 00:12:00,880 --> 00:12:04,320 Speaker 1: you've got an issue, you blow it up more mentally, 192 00:12:06,040 --> 00:12:11,080 Speaker 1: but it's oftentimes a positive. As crazy as that sounds, Okay, 193 00:12:11,160 --> 00:12:14,240 Speaker 1: and just know that you've trained hard. Those issues are 194 00:12:14,280 --> 00:12:18,960 Speaker 1: going to happen. You're going to feel soreness, and you know, 195 00:12:20,480 --> 00:12:23,560 Speaker 1: aches and pains. That's part of the training. But you 196 00:12:23,559 --> 00:12:26,000 Speaker 1: gotta put that out of your mind. You gotta put 197 00:12:26,040 --> 00:12:30,679 Speaker 1: that out of your mind. Okay. Many people ruin their 198 00:12:30,760 --> 00:12:33,360 Speaker 1: race essentially in those last couple of weeks because they 199 00:12:33,440 --> 00:12:36,080 Speaker 1: try to do too much more. They try to cramp 200 00:12:36,160 --> 00:12:39,439 Speaker 1: stuff in, and they focus on those aches and pains. 201 00:12:40,880 --> 00:12:42,560 Speaker 1: Let me give you a quick story. I've given this 202 00:12:42,600 --> 00:12:44,720 Speaker 1: one before, and I have so many like this, but 203 00:12:44,800 --> 00:12:47,280 Speaker 1: one that always stands out when I'm discussing this concept 204 00:12:47,640 --> 00:12:51,520 Speaker 1: is the Chicago Marathon many years ago, trying to do 205 00:12:51,640 --> 00:12:55,040 Speaker 1: my first sub three marathon, and one thing I was 206 00:12:55,080 --> 00:12:58,120 Speaker 1: doing at the time was running almost exclusively with clients. 207 00:12:58,480 --> 00:13:00,600 Speaker 1: As a coach. I was running with a lot of people. 208 00:13:00,640 --> 00:13:03,400 Speaker 1: I would literally put in like thirty in the morning 209 00:13:03,640 --> 00:13:06,439 Speaker 1: and run six miles at six am with someone. Then 210 00:13:06,440 --> 00:13:09,600 Speaker 1: I'd run four or five miles with another client, eight miles, 211 00:13:09,640 --> 00:13:12,320 Speaker 1: just crazy putting in miles with all these different clients. 212 00:13:12,320 --> 00:13:15,520 Speaker 1: I'd run from six am till ten eleven in the 213 00:13:15,559 --> 00:13:19,080 Speaker 1: morning oftentimes, and it wasn't at the pace I was 214 00:13:19,200 --> 00:13:22,840 Speaker 1: naturally accustomed to doing. It wasn't right for my biomechanics. 215 00:13:22,880 --> 00:13:27,040 Speaker 1: So I had lower back pain and bad, bad, bad bad, 216 00:13:27,360 --> 00:13:30,600 Speaker 1: like it hurt like I'm talking about how injury free? 217 00:13:31,240 --> 00:13:35,200 Speaker 1: Uh that one? That pain, you know, started to get 218 00:13:35,240 --> 00:13:36,880 Speaker 1: worse and worse than I was running with these clients. 219 00:13:36,920 --> 00:13:39,000 Speaker 1: I had pulled back, jumped on a bike with many 220 00:13:39,040 --> 00:13:40,760 Speaker 1: of them at the very end. But when I got 221 00:13:40,800 --> 00:13:44,720 Speaker 1: to the start line of the Chicago Marathon, major back pain. Okay, 222 00:13:44,840 --> 00:13:48,360 Speaker 1: I had to sit until the national anthem. I was like, 223 00:13:48,400 --> 00:13:52,640 Speaker 1: how am I gonna not only finish, but the chances 224 00:13:52,640 --> 00:13:56,160 Speaker 1: of running a sub three out the window? Well guess what. 225 00:13:56,720 --> 00:13:58,559 Speaker 1: I stood up, gun went off and I ran my 226 00:13:58,600 --> 00:14:02,560 Speaker 1: sub three. So my point And I've learned this over 227 00:14:02,760 --> 00:14:06,880 Speaker 1: so many races, and this is one of the most 228 00:14:06,920 --> 00:14:11,800 Speaker 1: incredible lessons you learn that applies to life as well. 229 00:14:11,920 --> 00:14:17,199 Speaker 1: No matter how you feel in that moment, it doesn't 230 00:14:17,200 --> 00:14:21,760 Speaker 1: dictate what's going to happen next. And one of the 231 00:14:21,840 --> 00:14:28,160 Speaker 1: most incredible lessons you learn from endurance racing, or any racing, 232 00:14:28,240 --> 00:14:32,000 Speaker 1: any event, any challenge of this nature, is just that, 233 00:14:32,960 --> 00:14:35,880 Speaker 1: is that you don't throw it away mentally and you 234 00:14:35,960 --> 00:14:38,840 Speaker 1: don't focus on it. You just stay in the moment 235 00:14:39,920 --> 00:14:45,360 Speaker 1: and you let it unfold. And I've had so many 236 00:14:45,360 --> 00:14:49,320 Speaker 1: more experiences just like that. It's one of the craziest 237 00:14:49,320 --> 00:14:53,600 Speaker 1: phenomenons that you say, okay, um um, you know, in 238 00:14:53,640 --> 00:14:56,160 Speaker 1: the middle of a race and there's a lot to 239 00:14:56,240 --> 00:15:00,640 Speaker 1: go and I feel horrible. There's no way I can 240 00:15:00,680 --> 00:15:02,840 Speaker 1: feel better because there's more race. Right, That's not how 241 00:15:02,880 --> 00:15:06,120 Speaker 1: it works. I'm gonna be more tired. Whatever is bothering me, 242 00:15:06,440 --> 00:15:09,600 Speaker 1: the aches and pains or whatever, stomach issues, whatever it is, 243 00:15:09,960 --> 00:15:13,440 Speaker 1: has to be magnified. Right, has to get worse. Would 244 00:15:13,440 --> 00:15:17,000 Speaker 1: you find out it doesn't. I'm getting way ahead of myself. 245 00:15:18,320 --> 00:15:22,200 Speaker 1: But that is one thing that ties into those weeks 246 00:15:22,280 --> 00:15:27,880 Speaker 1: leading up. Everything will hurt. I still, We'll walk upstairs, 247 00:15:27,960 --> 00:15:30,120 Speaker 1: you know, I have two flights of stairs to my studio, 248 00:15:30,320 --> 00:15:34,480 Speaker 1: my office, and I did it today. You know, I'm 249 00:15:34,520 --> 00:15:37,360 Speaker 1: way out from not way out, but weeks out from 250 00:15:37,440 --> 00:15:42,800 Speaker 1: different events, including the Ultra this weekend. But it's tired. 251 00:15:42,880 --> 00:15:45,720 Speaker 1: I feel my legs are tired. And I walk up 252 00:15:45,720 --> 00:15:47,400 Speaker 1: just two flights of stairs, I go, oh my gosh. 253 00:15:47,400 --> 00:15:51,320 Speaker 1: Now years ago for a race, I think, oh my gosh, 254 00:15:51,400 --> 00:15:54,400 Speaker 1: there's no way I can do this. You can. You 255 00:15:54,480 --> 00:15:57,920 Speaker 1: will be fatigued. Don't focus on it, don't dwell on it. 256 00:15:58,000 --> 00:16:01,160 Speaker 1: Just let it happen. If there's one takeaway from this 257 00:16:01,200 --> 00:16:06,080 Speaker 1: whole show that applies again to everything, it's that, Okay, um, 258 00:16:06,400 --> 00:16:08,200 Speaker 1: we take one more break. Then when we come back, 259 00:16:08,400 --> 00:16:11,960 Speaker 1: I got to talk about goal setting, and it is 260 00:16:12,080 --> 00:16:18,760 Speaker 1: crucial to not only your performance, but your enjoyment. And 261 00:16:18,840 --> 00:16:24,840 Speaker 1: that's what's paramount, in my opinion, to racing in and 262 00:16:24,880 --> 00:16:39,040 Speaker 1: of itself. Quick break, we'll be right back, okay, talking 263 00:16:39,080 --> 00:16:41,120 Speaker 1: about the couple of weeks leading up to an event, 264 00:16:41,560 --> 00:16:45,560 Speaker 1: what you should be thinking about, how you should be preparing, 265 00:16:46,120 --> 00:16:49,840 Speaker 1: be preparing mentally and physically. And since you're not going 266 00:16:49,880 --> 00:16:54,600 Speaker 1: to be doing as much exercise, the mental side takes over, 267 00:16:54,640 --> 00:16:58,320 Speaker 1: should take over. Focus on that, all right, and so 268 00:16:58,400 --> 00:17:01,040 Speaker 1: let's talk about goal setting. You know, such a common topic, 269 00:17:01,640 --> 00:17:07,919 Speaker 1: but I would argue so often not discussed correctly and 270 00:17:08,000 --> 00:17:13,840 Speaker 1: appropriately and and you know, oversimplified, but far too many 271 00:17:13,920 --> 00:17:17,680 Speaker 1: people for their first event have a hard time goal 272 00:17:18,280 --> 00:17:22,000 Speaker 1: or a hard goal, a definitive you know, I'm going 273 00:17:22,080 --> 00:17:24,600 Speaker 1: to do this half marathon in under two hours because 274 00:17:24,640 --> 00:17:26,360 Speaker 1: my friend did it in that and I'm fitter than 275 00:17:26,400 --> 00:17:30,080 Speaker 1: that person or whatever it is. You pick that relatively 276 00:17:30,160 --> 00:17:38,040 Speaker 1: arbitrary number. Now, so many things can go wrong, and 277 00:17:38,080 --> 00:17:41,280 Speaker 1: who knows what course that person did it on, what 278 00:17:41,359 --> 00:17:45,760 Speaker 1: their fitness level was, what the conditions were right. You 279 00:17:45,840 --> 00:17:50,600 Speaker 1: may have super hot temperatures, you may have super cold temperatures, 280 00:17:50,640 --> 00:17:52,479 Speaker 1: you may have wind and rain, it may be hilier, 281 00:17:52,840 --> 00:17:56,240 Speaker 1: so many different things, and so you end up not 282 00:17:56,480 --> 00:18:00,960 Speaker 1: enjoying the race the way you should because you pick 283 00:18:01,040 --> 00:18:03,720 Speaker 1: this number, this time goal, whatever the goal is, depending 284 00:18:03,720 --> 00:18:08,040 Speaker 1: on your race, and you put it out there, and 285 00:18:08,080 --> 00:18:10,639 Speaker 1: because of social media and things like that, people are 286 00:18:10,640 --> 00:18:17,439 Speaker 1: gonna find out, and that not only ruins the experience, 287 00:18:17,480 --> 00:18:21,320 Speaker 1: ruins the experience during as you're not hitting your time goals. 288 00:18:21,400 --> 00:18:25,080 Speaker 1: And I've been there, I've made that mistake. I've made it. 289 00:18:26,760 --> 00:18:30,359 Speaker 1: And what you learn is the first and oland not 290 00:18:30,480 --> 00:18:34,159 Speaker 1: only the first goal, and most important, is what I 291 00:18:34,160 --> 00:18:36,480 Speaker 1: was trying to say. The most important goal for your 292 00:18:36,480 --> 00:18:42,720 Speaker 1: first event is that you finish. That you don't DNF, 293 00:18:44,240 --> 00:18:47,840 Speaker 1: it can happen. Did Not finish is what DNF stands for. 294 00:18:47,960 --> 00:18:52,000 Speaker 1: That's the results you get in the results, that's the acronym. 295 00:18:53,800 --> 00:18:58,320 Speaker 1: And I have yet to DNF and it can happen. 296 00:18:58,440 --> 00:18:59,879 Speaker 1: You know, you can have a mechanical if you have 297 00:18:59,920 --> 00:19:02,080 Speaker 1: a bike race, things like that that you just can't 298 00:19:02,080 --> 00:19:04,880 Speaker 1: get to the finish line. But I have had everything 299 00:19:04,960 --> 00:19:09,760 Speaker 1: thrown at me and you finish. And so that is 300 00:19:10,600 --> 00:19:14,640 Speaker 1: the primary goal that you should all have for your 301 00:19:14,680 --> 00:19:17,160 Speaker 1: first event. Now that's not to say that you can't 302 00:19:17,200 --> 00:19:20,080 Speaker 1: have those time goals, but those are your second, third, 303 00:19:20,080 --> 00:19:24,160 Speaker 1: and fourth goals. When I coach people for these events, 304 00:19:24,240 --> 00:19:26,439 Speaker 1: that's what we have. First goal and we write it 305 00:19:26,440 --> 00:19:29,240 Speaker 1: down is to finish. And then I always have in 306 00:19:29,280 --> 00:19:32,439 Speaker 1: parentheses and have fun and want to do it again. 307 00:19:34,000 --> 00:19:37,720 Speaker 1: Those two things have to go with finish. What's the point? 308 00:19:39,119 --> 00:19:43,080 Speaker 1: So finished, finished, finish, that is success. Then you do 309 00:19:43,119 --> 00:19:47,399 Speaker 1: it again if you want to, which most people do 310 00:19:47,480 --> 00:19:49,760 Speaker 1: for two reasons. They either had such a great time 311 00:19:49,800 --> 00:19:51,600 Speaker 1: they want to do it again, or they didn't hit 312 00:19:51,680 --> 00:19:54,440 Speaker 1: the time that they thought they wanted and hopefully kept 313 00:19:54,440 --> 00:20:00,159 Speaker 1: to themselves, so they want to do it again. But 314 00:20:00,280 --> 00:20:05,200 Speaker 1: that's the main reason we do this is to have fun, 315 00:20:05,320 --> 00:20:09,000 Speaker 1: to enjoy it, to finish, and then all the health 316 00:20:09,040 --> 00:20:14,359 Speaker 1: reasons that go with it. So important, so important to 317 00:20:14,400 --> 00:20:18,800 Speaker 1: focus on those other things other than these just metrics, 318 00:20:18,920 --> 00:20:22,720 Speaker 1: like it's it's the equivalent of losing weight and focusing 319 00:20:22,800 --> 00:20:29,520 Speaker 1: just on that number. My best races, my most you know, memorable, 320 00:20:29,840 --> 00:20:34,400 Speaker 1: my most rewarding, were my hardest, were my slowest. Yeah, 321 00:20:34,440 --> 00:20:38,480 Speaker 1: I'm proud of the other stuff, But what really shaped 322 00:20:38,520 --> 00:20:44,159 Speaker 1: me what I talk about more often with friends and 323 00:20:44,200 --> 00:20:47,440 Speaker 1: family and all that kind of you know, those conversations 324 00:20:48,040 --> 00:20:51,680 Speaker 1: aren't the races that went really well. It's the ones 325 00:20:51,760 --> 00:20:57,840 Speaker 1: that didn't. And that brings up super important point. And 326 00:20:57,840 --> 00:21:00,280 Speaker 1: when I used to coach the Cancer chair day, I 327 00:21:00,280 --> 00:21:04,879 Speaker 1: would have this speech. I would speak to them before 328 00:21:04,960 --> 00:21:09,760 Speaker 1: these events, Marathon's iron Man's and I would talk about 329 00:21:10,400 --> 00:21:14,240 Speaker 1: Mike Tyson line. Right, everyone needs to have a plan, right, 330 00:21:14,240 --> 00:21:15,640 Speaker 1: you gotta have a plan. You gotta have a plan. 331 00:21:15,720 --> 00:21:19,119 Speaker 1: I'll talk about that too. You put your plan together 332 00:21:19,160 --> 00:21:21,280 Speaker 1: in the weeks leading up. So I'm jumping ahead a 333 00:21:21,280 --> 00:21:25,239 Speaker 1: little bit but with that plan comes what what does 334 00:21:25,280 --> 00:21:27,920 Speaker 1: Mike Tyson say? Everyone has a plan until they get 335 00:21:27,920 --> 00:21:32,040 Speaker 1: punched in the face. Well, here's the thing. Most often 336 00:21:32,200 --> 00:21:34,800 Speaker 1: in your events, in every event, you're gonna get punched 337 00:21:34,800 --> 00:21:37,960 Speaker 1: in the face. Sometimes you get punched lately, sometimes you 338 00:21:37,960 --> 00:21:41,320 Speaker 1: get punched hard. Sometimes you get punched three four times. 339 00:21:42,200 --> 00:21:44,879 Speaker 1: I'm talking figuratively, obviously, or actually if you're in the 340 00:21:44,880 --> 00:21:48,200 Speaker 1: swim portion of a triathlon, you get kicked in the face. 341 00:21:49,640 --> 00:21:52,000 Speaker 1: But things are going to go wrong. That is the 342 00:21:52,040 --> 00:21:56,560 Speaker 1: beauty of why we do these things. It's getting through 343 00:21:56,600 --> 00:21:58,119 Speaker 1: those things. So it's not a matter of if. But 344 00:21:58,160 --> 00:22:00,199 Speaker 1: when things are going to go wrong and you have 345 00:22:00,240 --> 00:22:04,560 Speaker 1: two choices, you either embrace the excuse or you choose 346 00:22:04,600 --> 00:22:08,440 Speaker 1: the challenge. You have your excuse why things didn't go well, 347 00:22:08,520 --> 00:22:11,480 Speaker 1: or you quit. We have a great story on how 348 00:22:11,520 --> 00:22:16,920 Speaker 1: you persevered. So many stories this show could be so long, 349 00:22:17,040 --> 00:22:20,840 Speaker 1: and I know be very angry, but I'll give you 350 00:22:20,880 --> 00:22:23,199 Speaker 1: one quick one. Many years ago I went to New 351 00:22:23,320 --> 00:22:25,240 Speaker 1: Zealand four times did the Iron Man. There was my 352 00:22:25,320 --> 00:22:28,199 Speaker 1: first one ever and one of the first ones. It 353 00:22:28,240 --> 00:22:29,680 Speaker 1: was either the first or second, I think it was 354 00:22:29,720 --> 00:22:34,000 Speaker 1: the first one. Story was from friends who were watching 355 00:22:34,400 --> 00:22:39,359 Speaker 1: on the course. Guy finished the swim, got to transition 356 00:22:39,440 --> 00:22:41,560 Speaker 1: one where you get on the bike, had forgotten his 357 00:22:41,600 --> 00:22:47,280 Speaker 1: bike shoes, so he used run shoes, which not anyone 358 00:22:47,359 --> 00:22:49,840 Speaker 1: who knows bikes and clip list pedals. You gotta clip in. 359 00:22:50,480 --> 00:22:55,080 Speaker 1: Not ideal like, not easy to do. Long story short 360 00:22:55,160 --> 00:23:02,800 Speaker 1: qualified for why Japanese competitor didn't embrace the excuse he 361 00:23:03,000 --> 00:23:07,200 Speaker 1: chose the challenge as a flat course. I think they 362 00:23:07,240 --> 00:23:10,639 Speaker 1: taped that was the story. They taped his speakers to 363 00:23:10,760 --> 00:23:13,080 Speaker 1: the pedals or something crazy like that. You know that 364 00:23:13,119 --> 00:23:17,440 Speaker 1: can't be true. Crazy thing is these stories almost always are. 365 00:23:19,160 --> 00:23:22,320 Speaker 1: Things are going to go wrong, and you just keep 366 00:23:22,359 --> 00:23:25,720 Speaker 1: moving forward, all right. I know I'm jumping all over 367 00:23:25,760 --> 00:23:29,280 Speaker 1: the place. It's just how I do things. Um, all right, 368 00:23:29,359 --> 00:23:31,920 Speaker 1: So let me backtrack a little bit. Preparation. You're two 369 00:23:31,920 --> 00:23:34,440 Speaker 1: weeks out, you're not working out as much. You're gonna 370 00:23:34,480 --> 00:23:38,960 Speaker 1: focus on the mental side, right, You're gonna focus on 371 00:23:39,080 --> 00:23:42,160 Speaker 1: and I've done shows on both of these things, visualization 372 00:23:42,200 --> 00:23:45,160 Speaker 1: and self talk. So you're gonna visualize your race. You're 373 00:23:45,160 --> 00:23:50,919 Speaker 1: gonna visualize the perfect performance. And I do this not 374 00:23:51,000 --> 00:23:53,320 Speaker 1: just for the swim, bike and run, for triathlons or 375 00:23:53,359 --> 00:23:56,600 Speaker 1: for the run for marathons and picturing my finishing time 376 00:23:56,920 --> 00:23:59,520 Speaker 1: that I'm shooting for, and again you can have those times. 377 00:24:00,040 --> 00:24:02,920 Speaker 1: Just be careful what you put out there. And I 378 00:24:02,960 --> 00:24:04,679 Speaker 1: would say if you have a coach, you keep it 379 00:24:04,760 --> 00:24:08,800 Speaker 1: between you and your coach and maybe your spouse. But 380 00:24:09,359 --> 00:24:11,760 Speaker 1: first goal is to finish. Second goal is like that 381 00:24:11,920 --> 00:24:15,280 Speaker 1: perfect race where everything goes well, that PR that we 382 00:24:15,320 --> 00:24:17,320 Speaker 1: talked about, but since it's your first race, that's going 383 00:24:17,359 --> 00:24:20,399 Speaker 1: to be a PR your personal record anyway. So that 384 00:24:20,600 --> 00:24:24,840 Speaker 1: second goal is the best time based on everything going well, 385 00:24:25,480 --> 00:24:28,119 Speaker 1: and it's still really hard to determine because you haven't 386 00:24:28,280 --> 00:24:32,720 Speaker 1: done it yet. And then you can have a couple 387 00:24:32,760 --> 00:24:38,840 Speaker 1: other ones underneath that. But again I believe and my 388 00:24:38,920 --> 00:24:42,480 Speaker 1: experience is you take a huge amount of the stress 389 00:24:42,520 --> 00:24:47,480 Speaker 1: off yourself when you set the bar. Well, tell people 390 00:24:47,560 --> 00:24:50,000 Speaker 1: when they go, what's your goal going to finish? Are 391 00:24:50,000 --> 00:24:51,520 Speaker 1: you doing a half marathon? What you're you want to 392 00:24:51,560 --> 00:24:55,040 Speaker 1: break two hours're gonna do? What's your pace? I don't know, 393 00:24:55,119 --> 00:25:02,520 Speaker 1: I'm going to finish. That's smart. That takes an insane 394 00:25:02,520 --> 00:25:07,480 Speaker 1: amount of pressure off you before, during, and after all. Right, 395 00:25:07,640 --> 00:25:12,320 Speaker 1: so you are going to focus on the visualization going 396 00:25:12,359 --> 00:25:16,080 Speaker 1: to visualize the perfect performance, and even visualize and I 397 00:25:16,119 --> 00:25:19,840 Speaker 1: think this is almost more important. I visualized getting up 398 00:25:19,840 --> 00:25:25,280 Speaker 1: in the morning, I visualized the start walking around, feeling 399 00:25:25,359 --> 00:25:29,000 Speaker 1: good and all of those things. And then self talk. 400 00:25:29,880 --> 00:25:34,280 Speaker 1: These are both sports psychology tools. You're gonna start thinking, 401 00:25:34,359 --> 00:25:38,160 Speaker 1: I am ready. All of these positive affirmations so important 402 00:25:39,200 --> 00:25:41,840 Speaker 1: in the weeks leading up to the race, and especially 403 00:25:41,880 --> 00:25:43,800 Speaker 1: in the morning of as you're walking around, and then 404 00:25:43,920 --> 00:25:48,520 Speaker 1: during I'm ready, I feel great, I've trained hard, this 405 00:25:48,600 --> 00:25:53,960 Speaker 1: is my day, all of those self talk statements. Okay, 406 00:25:54,080 --> 00:25:56,280 Speaker 1: So you focus on the mental because you can't do 407 00:25:56,320 --> 00:25:58,639 Speaker 1: as much of the physical if you are going to 408 00:25:58,680 --> 00:26:01,280 Speaker 1: do the physical, by the way, which gonna do some stuff. Obviously, 409 00:26:01,480 --> 00:26:03,800 Speaker 1: you focus on short, faster stuff if your goal is 410 00:26:03,920 --> 00:26:07,520 Speaker 1: performance because again the haze in the barn, you're not 411 00:26:07,520 --> 00:26:11,000 Speaker 1: gonna build much endurance the last couple of weeks. So 412 00:26:11,040 --> 00:26:13,240 Speaker 1: that's more for you, the mental side than the physical. 413 00:26:14,400 --> 00:26:17,800 Speaker 1: And you know, yes, if you're going for a super 414 00:26:17,880 --> 00:26:21,680 Speaker 1: fast performance, you're gonna have those workouts that are fine tuning. 415 00:26:22,200 --> 00:26:26,840 Speaker 1: Different terms for that. The coaches will use a sharpening uh. 416 00:26:26,880 --> 00:26:29,960 Speaker 1: You do strides and different speed work depending on what 417 00:26:30,160 --> 00:26:34,080 Speaker 1: type of event you're doing. But again, the hate is 418 00:26:34,160 --> 00:26:37,280 Speaker 1: in the barn, and you're gonna control what you can 419 00:26:37,600 --> 00:26:42,080 Speaker 1: and what is really important, as I've said, is recovery. 420 00:26:42,160 --> 00:26:44,520 Speaker 1: So you're gonna sleep as much as you can, You're 421 00:26:44,560 --> 00:26:47,760 Speaker 1: gonna eat as healthy as you can, You're gonna hydrate. 422 00:26:47,800 --> 00:26:49,719 Speaker 1: These are things you can control so that you go 423 00:26:49,800 --> 00:26:54,119 Speaker 1: into your event feeling as good as possible. Rest so important, 424 00:26:54,480 --> 00:26:57,440 Speaker 1: and take naps if that's something you do or can do. 425 00:26:57,480 --> 00:26:59,560 Speaker 1: You get as much sleep as you can, as I said, 426 00:27:00,520 --> 00:27:04,240 Speaker 1: and eat as healthy as you possibly can to fuel 427 00:27:04,280 --> 00:27:09,000 Speaker 1: your body for that day to feel as good as possible. 428 00:27:09,920 --> 00:27:14,199 Speaker 1: All right, as you are preparing to and you have 429 00:27:14,359 --> 00:27:18,360 Speaker 1: that free time, you're doing your mental training, your visualization, 430 00:27:18,440 --> 00:27:20,679 Speaker 1: your self talk. Then get to know as much as 431 00:27:20,680 --> 00:27:23,119 Speaker 1: you can about the race as possible. Now, for some 432 00:27:23,160 --> 00:27:26,359 Speaker 1: people that will serve as a stressor, but for most 433 00:27:26,400 --> 00:27:29,800 Speaker 1: it won't. And I want you to read the website, 434 00:27:29,840 --> 00:27:32,840 Speaker 1: the race packet, whatever it is. Get as familiarized with 435 00:27:32,880 --> 00:27:36,240 Speaker 1: that event as you can. And that's for many reasons, 436 00:27:38,359 --> 00:27:41,639 Speaker 1: but you want to have that comfort that you know 437 00:27:41,680 --> 00:27:43,600 Speaker 1: where the start is, you know what time you need 438 00:27:43,680 --> 00:27:45,680 Speaker 1: to be there, you know what the course is, all 439 00:27:45,720 --> 00:27:48,560 Speaker 1: of those things and something that is totally different that 440 00:27:48,640 --> 00:27:51,120 Speaker 1: didn't exist when I first started. You go on and 441 00:27:51,200 --> 00:27:55,040 Speaker 1: you can watch YouTube videos of the course. You know, 442 00:27:55,160 --> 00:27:57,560 Speaker 1: I get to races like iron Man Brazil, iron Man 443 00:27:57,560 --> 00:27:59,400 Speaker 1: in South Africa. I feel like I have been there 444 00:27:59,440 --> 00:28:04,120 Speaker 1: already because I have studied and watched as much as 445 00:28:04,119 --> 00:28:06,639 Speaker 1: I can to be as familiarized with it as possible, 446 00:28:06,680 --> 00:28:09,080 Speaker 1: so that when I'm out there on the course it's comfortable. 447 00:28:10,359 --> 00:28:12,320 Speaker 1: This is all the mental stuff that makes all the 448 00:28:12,359 --> 00:28:16,280 Speaker 1: difference in the world. Okay, let's wrap this up slowly. Uh, 449 00:28:16,320 --> 00:28:21,440 Speaker 1: you need a checklist. A checklist. You control what you can, right, so, 450 00:28:21,600 --> 00:28:25,200 Speaker 1: depending on your event, you're gonna need different things. And 451 00:28:25,280 --> 00:28:28,000 Speaker 1: in the weeks leading up. Let me backtrack one step. 452 00:28:28,320 --> 00:28:32,000 Speaker 1: First of all, order everything you can as early as 453 00:28:32,000 --> 00:28:37,040 Speaker 1: you can. Everything you need for your race, nutrition, gear, shoes, 454 00:28:37,240 --> 00:28:40,600 Speaker 1: whatever it is, because things will get delayed, they won't 455 00:28:40,640 --> 00:28:44,800 Speaker 1: have them. You want everything everything you're gonna need for 456 00:28:44,840 --> 00:28:48,240 Speaker 1: your race ready to go at least a week prior 457 00:28:48,280 --> 00:28:53,280 Speaker 1: if possible. Because the top one of the top rules 458 00:28:53,400 --> 00:28:57,000 Speaker 1: of doing your first event is nothing new on race day. 459 00:28:57,200 --> 00:29:01,479 Speaker 1: What do I mean by that? Clothing, nutrition, equipment. You 460 00:29:01,520 --> 00:29:04,560 Speaker 1: want to have used as much as possible in training 461 00:29:05,000 --> 00:29:13,760 Speaker 1: because chafing mechanical issues, different problems arise because you haven't 462 00:29:13,760 --> 00:29:16,560 Speaker 1: trained with it, so you want to train. And this 463 00:29:16,600 --> 00:29:18,120 Speaker 1: goes for those of you who may be training for 464 00:29:18,160 --> 00:29:20,200 Speaker 1: an event and have more than a couple of weeks 465 00:29:20,240 --> 00:29:25,880 Speaker 1: out from it, as much in training as possible, including 466 00:29:26,560 --> 00:29:29,600 Speaker 1: you know, wearing exactly what you're going to wear on 467 00:29:29,720 --> 00:29:35,280 Speaker 1: race day, and so get everything you can during those 468 00:29:35,320 --> 00:29:38,880 Speaker 1: couple of weeks leading up. Train with everything you can 469 00:29:39,560 --> 00:29:42,320 Speaker 1: in those days leading up and weeks leading up, so 470 00:29:42,360 --> 00:29:44,800 Speaker 1: that come race day you have everything and you have 471 00:29:44,960 --> 00:29:52,560 Speaker 1: tried everything out. All right, Now, let's go to the 472 00:29:52,680 --> 00:29:54,800 Speaker 1: morning of Well, let me back, I gotta go the 473 00:29:54,880 --> 00:29:58,520 Speaker 1: night before. The night before, you don't eat anything crazy. 474 00:29:58,760 --> 00:30:02,239 Speaker 1: If you're traveling, you don't go to a restaurant and 475 00:30:02,360 --> 00:30:04,280 Speaker 1: have food that you've never had before. You keep it 476 00:30:04,320 --> 00:30:07,440 Speaker 1: as simple as possible. And by the way, pro tip, 477 00:30:07,760 --> 00:30:10,480 Speaker 1: if you are traveling and you have gear that you need, 478 00:30:10,960 --> 00:30:13,200 Speaker 1: you know you really need, you don't put that in 479 00:30:13,240 --> 00:30:16,240 Speaker 1: your check on baggage. You put that in your carry 480 00:30:16,240 --> 00:30:18,760 Speaker 1: on sneakers, things like that, because if they lose your 481 00:30:18,800 --> 00:30:22,400 Speaker 1: luggage and you really want that equipment, you may not 482 00:30:22,440 --> 00:30:25,200 Speaker 1: get it, and trust me, I've seen it so many 483 00:30:25,240 --> 00:30:29,040 Speaker 1: times around the world. Bags get lost, So put in 484 00:30:29,240 --> 00:30:33,520 Speaker 1: your carry on any nutrition gear that you can't afford 485 00:30:33,600 --> 00:30:36,320 Speaker 1: to have lost, and not on race day if you 486 00:30:36,360 --> 00:30:39,800 Speaker 1: are traveling by plane or something like that. So again, 487 00:30:39,840 --> 00:30:43,960 Speaker 1: the night before, you eat as plain as a meal 488 00:30:44,040 --> 00:30:47,080 Speaker 1: as you can. You only stick with foods. You stick 489 00:30:47,120 --> 00:30:51,040 Speaker 1: with foods that you've had before, and don't worry about sleep. 490 00:30:51,080 --> 00:30:53,840 Speaker 1: No one sleeps the night before their first race. I 491 00:30:53,880 --> 00:30:56,440 Speaker 1: know it sounds crazy, and the rule of thumb is 492 00:30:56,760 --> 00:30:59,240 Speaker 1: two nights before is what you want to focus on 493 00:30:59,280 --> 00:31:01,680 Speaker 1: a little bit more, and that's what really matters. But 494 00:31:02,160 --> 00:31:05,360 Speaker 1: so many races start early, so few people sleep, do 495 00:31:05,400 --> 00:31:07,640 Speaker 1: not worry, and people freak out, Oh my gosh, I 496 00:31:07,680 --> 00:31:10,120 Speaker 1: didn't sleep at all last night. I've been there so 497 00:31:10,160 --> 00:31:13,560 Speaker 1: many times, especially when you travel to places like New Zealand, 498 00:31:13,560 --> 00:31:16,520 Speaker 1: South Korea, and you know, body clocks never quite get right. 499 00:31:16,560 --> 00:31:19,240 Speaker 1: Don't worry about it, just like my back pain before 500 00:31:19,240 --> 00:31:22,320 Speaker 1: the Chicago Marathon I thought was an issue. Sleep, As 501 00:31:22,360 --> 00:31:24,640 Speaker 1: crazy as it sounds, even for the longer races, you'll 502 00:31:24,640 --> 00:31:28,040 Speaker 1: be okay. You'll be okay the week's leading up. That's 503 00:31:28,080 --> 00:31:31,280 Speaker 1: why you rest and you eat healthy, and you focus 504 00:31:31,320 --> 00:31:33,640 Speaker 1: on the mental training and those things because night before 505 00:31:33,640 --> 00:31:37,120 Speaker 1: it's not gonna happen, So do not worry about that. 506 00:31:38,040 --> 00:31:40,360 Speaker 1: Right backtrack a tiny bit, a little bit again, be 507 00:31:40,440 --> 00:31:44,360 Speaker 1: careful who you listen to, friends, family members. Everyone's gonna 508 00:31:44,360 --> 00:31:46,680 Speaker 1: have advice for you. Some of it's helpful, a lot 509 00:31:46,760 --> 00:31:49,960 Speaker 1: of it isn't, So be really careful. That's tough to 510 00:31:50,040 --> 00:31:53,040 Speaker 1: weed through what's what's helpful and what's not. You are 511 00:31:53,080 --> 00:31:56,080 Speaker 1: an experiment of one. Just because something worked for your 512 00:31:56,120 --> 00:31:58,720 Speaker 1: brother in law before their half marathon does not mean 513 00:31:58,960 --> 00:32:01,920 Speaker 1: that is going to work for you. Put everything on 514 00:32:02,520 --> 00:32:06,040 Speaker 1: that you're gonna wear and use in your event. Take 515 00:32:06,080 --> 00:32:08,600 Speaker 1: everything off, put it in a bag. You know the 516 00:32:08,640 --> 00:32:12,920 Speaker 1: number of people who leave things behind their shoes, heart 517 00:32:13,000 --> 00:32:18,240 Speaker 1: rate monitor, sunglasses, take put everything on, take it off, 518 00:32:18,600 --> 00:32:20,920 Speaker 1: put it in a bag, and then nutrition. A lot 519 00:32:20,920 --> 00:32:24,600 Speaker 1: of times, like I would keep it in the refrigerator overnight, 520 00:32:24,640 --> 00:32:26,600 Speaker 1: so I would put sticky notes like on the door. 521 00:32:27,640 --> 00:32:30,560 Speaker 1: So that's something you can't put in a bag. You 522 00:32:30,600 --> 00:32:34,800 Speaker 1: can't forget because there are notes everywhere reminding you that 523 00:32:36,680 --> 00:32:38,960 Speaker 1: you have to bring that with you. Because many of 524 00:32:39,000 --> 00:32:41,320 Speaker 1: these races start in the morning, you're tired, you're nervous, 525 00:32:41,360 --> 00:32:44,760 Speaker 1: You're gonna forget things, so you that is one super 526 00:32:45,200 --> 00:32:49,000 Speaker 1: helpful pro tip. The sticky notes and things like. You know, nutrition, 527 00:32:49,160 --> 00:32:52,600 Speaker 1: especially for longer races, really important and you don't want 528 00:32:52,640 --> 00:32:56,120 Speaker 1: to leave that behind. Now here's a new phenomenon that 529 00:32:56,720 --> 00:32:58,960 Speaker 1: I've had to kind of get used to as well. 530 00:32:59,280 --> 00:33:04,360 Speaker 1: Charge all your devices. You know, your your your sport, watch, 531 00:33:05,040 --> 00:33:07,680 Speaker 1: your computers, whatever you're gonna use. If you are going 532 00:33:07,680 --> 00:33:09,800 Speaker 1: to use something like that during an event, not only 533 00:33:09,800 --> 00:33:11,640 Speaker 1: do you want to charge, but here I'll give you 534 00:33:11,800 --> 00:33:14,880 Speaker 1: how things will go wrong if you want you know, 535 00:33:15,440 --> 00:33:17,720 Speaker 1: small things, but big things, depending on how much you 536 00:33:17,840 --> 00:33:21,000 Speaker 1: need it. Before iron Man Florida one of the Iron 537 00:33:21,040 --> 00:33:23,280 Speaker 1: Man Florida's, which I've done that twice and that's actually 538 00:33:23,320 --> 00:33:25,560 Speaker 1: the race I'm getting ready to do the third time 539 00:33:25,600 --> 00:33:29,240 Speaker 1: in November. But standing on the beach, brand new expensive, 540 00:33:29,480 --> 00:33:34,240 Speaker 1: you know, semi expensive GPS watch and you know the 541 00:33:34,320 --> 00:33:39,200 Speaker 1: national anthem, finished gun goes off. I hit start on 542 00:33:39,360 --> 00:33:44,320 Speaker 1: my watch and it says memory full. Now I'm not 543 00:33:44,320 --> 00:33:45,840 Speaker 1: going to clear my memory. I didn't know how to 544 00:33:45,840 --> 00:33:47,600 Speaker 1: clear my memory at the time, so I didn't have 545 00:33:47,640 --> 00:33:51,440 Speaker 1: a watch, had nothing to use for that iron Man. 546 00:33:51,560 --> 00:33:55,040 Speaker 1: That's okay, it's okay, but just a great example of 547 00:33:55,040 --> 00:34:00,720 Speaker 1: how things that you might not foresee happen go wrong. 548 00:34:00,960 --> 00:34:04,560 Speaker 1: It's all right, but have everything charged. Figure those things 549 00:34:04,600 --> 00:34:06,400 Speaker 1: out as much as you can how to start it, 550 00:34:06,480 --> 00:34:08,080 Speaker 1: stop it. And if you buy a brand new smart 551 00:34:08,080 --> 00:34:11,400 Speaker 1: watch right before, that's an example of you know, um, 552 00:34:11,440 --> 00:34:13,719 Speaker 1: not trying anything new on race day, you might not 553 00:34:13,840 --> 00:34:16,680 Speaker 1: know how to use it correctly if you really care um. 554 00:34:17,080 --> 00:34:19,719 Speaker 1: And so that is something to think about. So night 555 00:34:19,760 --> 00:34:22,759 Speaker 1: before you're not gonna sleep, You're gonna eat whatever is 556 00:34:22,800 --> 00:34:25,719 Speaker 1: really normal for you. Race morning, you wake up, you 557 00:34:25,800 --> 00:34:28,480 Speaker 1: start that self talk, You smile, You put a huge 558 00:34:28,480 --> 00:34:30,480 Speaker 1: smile on your face. That is one thing you will 559 00:34:30,520 --> 00:34:32,640 Speaker 1: see me at every event, not only before the event, 560 00:34:32,760 --> 00:34:35,520 Speaker 1: during the event. More discomfort. I'm in the bigger the smile. 561 00:34:36,400 --> 00:34:39,799 Speaker 1: So the morning of just be happy. And there's gonna 562 00:34:39,840 --> 00:34:42,919 Speaker 1: be that stress. That's stress in the air. You've done 563 00:34:42,920 --> 00:34:47,640 Speaker 1: the work, You're there. This is the party, and this 564 00:34:47,680 --> 00:34:49,520 Speaker 1: is what I'm gonna leave you with. I got more. 565 00:34:49,520 --> 00:34:55,440 Speaker 1: I'm throwing it out. This is the party. This is 566 00:34:55,440 --> 00:35:00,440 Speaker 1: what you work so hard for and you gotta enjoy it. 567 00:35:00,600 --> 00:35:03,359 Speaker 1: And that's why I talked about goal setting and not 568 00:35:03,480 --> 00:35:06,080 Speaker 1: picking these arbitrary numbers that you might not hit because 569 00:35:06,120 --> 00:35:09,680 Speaker 1: of what you control. What you can, and you let 570 00:35:09,680 --> 00:35:11,000 Speaker 1: the other things go. I say at the end of 571 00:35:11,000 --> 00:35:13,080 Speaker 1: every show, what we can control and what we can't. 572 00:35:13,160 --> 00:35:16,680 Speaker 1: During an event, what can't we control? The weather and 573 00:35:16,719 --> 00:35:21,200 Speaker 1: the course, and everyone has experienced the same things, and 574 00:35:21,280 --> 00:35:25,480 Speaker 1: so I only check the weather before an event to 575 00:35:25,520 --> 00:35:28,160 Speaker 1: figure out what I need to wear. I don't care 576 00:35:28,200 --> 00:35:31,200 Speaker 1: if it's going to rain or be like. I've trained 577 00:35:31,200 --> 00:35:34,920 Speaker 1: in it all and I can't control it, and I 578 00:35:34,960 --> 00:35:39,560 Speaker 1: dressed appropriately. So when you wake up the morning of 579 00:35:39,560 --> 00:35:42,520 Speaker 1: your event, think back to all the training you've done. 580 00:35:42,560 --> 00:35:45,279 Speaker 1: And if you have a training log, that's something you 581 00:35:45,280 --> 00:35:47,600 Speaker 1: should look at in the days and weeks leading up 582 00:35:47,600 --> 00:35:49,560 Speaker 1: to your event as well to remind you of all 583 00:35:49,640 --> 00:35:51,520 Speaker 1: the training you did. And if you didn't do a 584 00:35:51,560 --> 00:35:53,560 Speaker 1: lot of training, don't look at that because that will 585 00:35:54,040 --> 00:35:57,439 Speaker 1: be stressful. But just readjust your goals. But it's got 586 00:35:57,440 --> 00:35:59,800 Speaker 1: to be fun people, and I have raced with so 587 00:36:00,000 --> 00:36:02,879 Speaker 1: how many people who just don't seem to be having fun. 588 00:36:02,960 --> 00:36:05,960 Speaker 1: I get it, But this is a huge part of 589 00:36:06,000 --> 00:36:08,280 Speaker 1: not only what I have studied and continue to study 590 00:36:08,320 --> 00:36:12,680 Speaker 1: over the years, but my personal philosophy, enjoyment and performance 591 00:36:12,680 --> 00:36:15,560 Speaker 1: are not mutually exclusive. In other words, you can have 592 00:36:15,680 --> 00:36:19,120 Speaker 1: fun and do really well. And there's so many coaches 593 00:36:19,120 --> 00:36:22,480 Speaker 1: that tell you that's not true, and they're totally wrong, 594 00:36:23,600 --> 00:36:27,440 Speaker 1: completely wrong, And I'm not going to do what I 595 00:36:27,520 --> 00:36:29,839 Speaker 1: do if it's not fun. Now, that doesn't mean you're 596 00:36:29,880 --> 00:36:32,200 Speaker 1: not in some kind of discomfort. If you're really pushing 597 00:36:32,239 --> 00:36:36,560 Speaker 1: your body and you have goals that are lofty, that's fine. 598 00:36:38,000 --> 00:36:42,719 Speaker 1: But there's a difference between being angry and not enjoying it. 599 00:36:43,600 --> 00:36:51,160 Speaker 1: And sports psychology is this is the idea concept about 600 00:36:51,480 --> 00:36:55,040 Speaker 1: there are certain people who don't go to succeed. They 601 00:36:55,080 --> 00:36:58,600 Speaker 1: go not to fail totally different topic, but god to 602 00:36:58,719 --> 00:37:03,080 Speaker 1: enjoy it. So the morning of have everything ready to go. 603 00:37:03,239 --> 00:37:05,520 Speaker 1: You got your checklist, you got your bag, you got 604 00:37:05,560 --> 00:37:08,520 Speaker 1: your sticky notes, you controlled everything you could. You don't 605 00:37:08,520 --> 00:37:11,640 Speaker 1: want to forget anything, and then you just go have 606 00:37:12,120 --> 00:37:17,480 Speaker 1: fun because you worked too hard to not enjoy the 607 00:37:17,560 --> 00:37:20,520 Speaker 1: party the day of, and things will go wrong, as 608 00:37:20,560 --> 00:37:25,080 Speaker 1: I said, and and you know laugh. And that's I've 609 00:37:25,080 --> 00:37:28,680 Speaker 1: had people over the year, especially when I coached that charity, 610 00:37:28,840 --> 00:37:30,880 Speaker 1: who come up to me after one of these crazy 611 00:37:30,920 --> 00:37:34,120 Speaker 1: events are like, Tom, I can't tell you how many 612 00:37:34,120 --> 00:37:35,799 Speaker 1: things went wrong and I thought of you every time 613 00:37:35,800 --> 00:37:39,799 Speaker 1: it happened. I got through them because your words, you know, 614 00:37:39,880 --> 00:37:44,040 Speaker 1: we're in my head. You just keep moving forward, remember 615 00:37:44,040 --> 00:37:47,640 Speaker 1: why you're doing it, and that we're fortunate enough to 616 00:37:47,800 --> 00:37:51,360 Speaker 1: do it, that we're healthy enough to take part in 617 00:37:51,400 --> 00:37:54,960 Speaker 1: these type events. All Right, I'm done. I could give 618 00:37:54,960 --> 00:37:56,840 Speaker 1: you five more hours and you'd be like, Okay, that 619 00:37:56,960 --> 00:38:00,440 Speaker 1: was more than enough. Anyway. Thank you John USh for 620 00:38:00,480 --> 00:38:03,400 Speaker 1: the great question. I hope I answered most of it. 621 00:38:04,800 --> 00:38:07,880 Speaker 1: But it's more than mental than the physical. Control what 622 00:38:08,000 --> 00:38:12,319 Speaker 1: you can and have fun. Thank you for listening, Thank 623 00:38:12,360 --> 00:38:14,840 Speaker 1: you for reaching out. Tom h Fit is Instagram and Twitter. 624 00:38:14,880 --> 00:38:18,360 Speaker 1: Tom h Fit questions, comments, let me know and I 625 00:38:18,400 --> 00:38:21,640 Speaker 1: will answer them either like this in a listener mailbag 626 00:38:21,960 --> 00:38:25,600 Speaker 1: show or something like that. Fitness Disrupted dot com. You 627 00:38:25,600 --> 00:38:27,520 Speaker 1: can email me through that site as well. Read more 628 00:38:27,520 --> 00:38:30,640 Speaker 1: about me. The Micro Workout Plan is my most recent book, 629 00:38:30,640 --> 00:38:32,040 Speaker 1: and for those of you who are doing things like 630 00:38:32,120 --> 00:38:35,200 Speaker 1: marathons and triathlons, a bunch of books for both of 631 00:38:35,200 --> 00:38:38,640 Speaker 1: those sports. UH Sports Nutrition Book, Swin Bike, Run Eat, 632 00:38:39,040 --> 00:38:41,360 Speaker 1: I've got the twelve Week Try Athlete, I've got the 633 00:38:41,400 --> 00:38:44,400 Speaker 1: marathon method, other books to help you achieve your goals. 634 00:38:44,520 --> 00:38:47,440 Speaker 1: And for those of you who are are listening and 635 00:38:47,520 --> 00:38:51,000 Speaker 1: don't have an event, I strongly encourage you to find 636 00:38:51,040 --> 00:38:55,600 Speaker 1: something the just are going to surprise yourself a that 637 00:38:55,640 --> 00:38:58,200 Speaker 1: you signed up for it and be how much fun 638 00:38:58,320 --> 00:39:02,040 Speaker 1: you had not only do wing it, but the journey. 639 00:39:04,120 --> 00:39:07,200 Speaker 1: There are three things we all control, how much we move, 640 00:39:07,320 --> 00:39:10,400 Speaker 1: what we put into our mouths, and our attitudes. And 641 00:39:10,560 --> 00:39:15,440 Speaker 1: that is awesome. I am Tom Holland. This is Fitness Disrupted. 642 00:39:16,280 --> 00:39:22,960 Speaker 1: Believe in yourself. Fitness Disrupted is a production of I 643 00:39:23,160 --> 00:39:26,680 Speaker 1: Heart Radio. For more podcasts from my heart Radio, visit 644 00:39:26,719 --> 00:39:30,000 Speaker 1: the i heart Radio app, Apple Podcasts, or wherever you 645 00:39:30,120 --> 00:39:31,520 Speaker 1: listen to your favorite shows.