1 00:00:00,760 --> 00:00:05,000 Speaker 1: Welcome to Fitness Disrupted, a production of I Heart Radio. 2 00:00:09,160 --> 00:00:15,040 Speaker 1: I am Tom Holland and this is Fitness Disrupted. All right. 3 00:00:15,080 --> 00:00:17,720 Speaker 1: So there's a great story that has been around four 4 00:00:17,800 --> 00:00:21,000 Speaker 1: years about Michael Phelps. Michael Phelps one of the most 5 00:00:21,000 --> 00:00:25,279 Speaker 1: decorated Olympic athletes of all time, if not the most, 6 00:00:25,320 --> 00:00:30,320 Speaker 1: I believe, uh swimmer. Not only an insane number of medals, 7 00:00:30,400 --> 00:00:35,280 Speaker 1: but an insane number of gold medals. Just an incredible athlete, 8 00:00:35,280 --> 00:00:38,040 Speaker 1: and so many great stories about him. How many calories 9 00:00:38,080 --> 00:00:40,560 Speaker 1: he used to consume right per day, and many things 10 00:00:40,600 --> 00:00:44,120 Speaker 1: like that. But this story in particular perfect for a 11 00:00:44,240 --> 00:00:47,479 Speaker 1: fit tip on several levels will pull out, but one 12 00:00:47,479 --> 00:00:51,440 Speaker 1: in particular. So the story is that his coach had 13 00:00:51,440 --> 00:00:56,880 Speaker 1: an amazing coach, Bob Bowman, and the story was that, again, 14 00:00:56,960 --> 00:01:00,640 Speaker 1: depending on which source you look at, he either broke 15 00:01:01,080 --> 00:01:04,560 Speaker 1: purposely broke Michael Phelps's goggles before a race at a 16 00:01:04,600 --> 00:01:08,840 Speaker 1: World Cup meet, or I've read also that he noticed 17 00:01:08,880 --> 00:01:11,920 Speaker 1: that Michael had gone up to the blocks without them 18 00:01:12,000 --> 00:01:15,440 Speaker 1: and didn't bring them to him purposely to make him 19 00:01:15,560 --> 00:01:19,600 Speaker 1: race without them. I don't know swimming. Maybe you swimmers, no, 20 00:01:20,160 --> 00:01:23,800 Speaker 1: are you not allowed to bring or I'm sorry is 21 00:01:23,800 --> 00:01:25,640 Speaker 1: Michael Phelps not allowed to go back and get them. 22 00:01:25,720 --> 00:01:28,919 Speaker 1: Who knows, doesn't matter. Bottom line, was he either swam 23 00:01:29,000 --> 00:01:32,040 Speaker 1: without them or the one I have read more frequently 24 00:01:32,080 --> 00:01:35,360 Speaker 1: is that Bob Bowman actually broke them on purpose to 25 00:01:35,840 --> 00:01:42,679 Speaker 1: have Michael Phelps train and perform in challenging situations that 26 00:01:42,880 --> 00:01:46,720 Speaker 1: his goggles would fill up during competition, so that if 27 00:01:46,760 --> 00:01:49,840 Speaker 1: and when something like that happened in the future, he 28 00:01:49,840 --> 00:01:53,640 Speaker 1: would be ready. And not just that specific thing, but 29 00:01:53,840 --> 00:01:58,720 Speaker 1: just to be uncomfortable to train being uncomfortable, and Bowman 30 00:01:58,800 --> 00:02:01,400 Speaker 1: is quoted as saying, I've always tried to find ways 31 00:02:01,440 --> 00:02:05,320 Speaker 1: to give him adversity in either meats or practice and 32 00:02:05,400 --> 00:02:09,600 Speaker 1: have him overcome them. All right, So let me read 33 00:02:09,639 --> 00:02:11,839 Speaker 1: you it's pretty cool. This is from the New York 34 00:02:11,880 --> 00:02:16,600 Speaker 1: Times in two thousand eight, the Beijing Olympics, right so 35 00:02:16,639 --> 00:02:21,040 Speaker 1: fast forward after that incident happened when he was much younger, 36 00:02:21,400 --> 00:02:24,760 Speaker 1: And this was New York Times August two eight, talking 37 00:02:24,800 --> 00:02:27,840 Speaker 1: about the Beijing Games, which was going on at the time. 38 00:02:28,160 --> 00:02:30,720 Speaker 1: I'm gonna read you just two paragraphs from the article. 39 00:02:31,160 --> 00:02:34,480 Speaker 1: It begins Michael Phelps couldn't see as he swam the 40 00:02:34,520 --> 00:02:38,440 Speaker 1: last seventy five of the men's two butterfly on Wednesday, 41 00:02:38,639 --> 00:02:41,000 Speaker 1: because his goggles came loose at the start, and though 42 00:02:41,000 --> 00:02:43,960 Speaker 1: Phelps is underwater kick may resemble at dolphins, there is 43 00:02:44,000 --> 00:02:48,200 Speaker 1: no evidence that he has porpoise like sonar abilities, making 44 00:02:48,280 --> 00:02:51,639 Speaker 1: his gold record performance even more remarkable. A couple of 45 00:02:51,680 --> 00:02:54,480 Speaker 1: other paragraphs and then this one I want to finish with, 46 00:02:54,680 --> 00:02:56,440 Speaker 1: but a few at the water cube may have realized 47 00:02:56,480 --> 00:02:59,320 Speaker 1: there was anything wrong. Phelps was in second at the 48 00:02:59,360 --> 00:03:02,840 Speaker 1: first turn, but he performed even better as his visibility 49 00:03:02,840 --> 00:03:05,840 Speaker 1: got worse. He was in first, ahead of world record 50 00:03:05,840 --> 00:03:10,360 Speaker 1: pace at one and one fifty, finishing point six seven 51 00:03:10,440 --> 00:03:15,560 Speaker 1: seconds ahead of the silver medalist Lazlow's sec ces c 52 00:03:16,000 --> 00:03:20,720 Speaker 1: s E. H uh, and Phelps broke his own world 53 00:03:20,760 --> 00:03:26,440 Speaker 1: record by point six seconds. Incredible. And there are additional 54 00:03:26,520 --> 00:03:30,600 Speaker 1: quotes by Phelps in the article. But an amazing fit 55 00:03:30,639 --> 00:03:34,760 Speaker 1: tip and something to discuss quickly. So a bunch of 56 00:03:34,800 --> 00:03:38,320 Speaker 1: things going on, sports psychology, training and so forth. First 57 00:03:38,360 --> 00:03:42,840 Speaker 1: and foremost, obviously, he spent thousands and thousands and thousands 58 00:03:42,960 --> 00:03:47,160 Speaker 1: of hours not practicing deliberate practice. Deliberate practice did a 59 00:03:47,200 --> 00:03:51,920 Speaker 1: show about that practice doesn't make perfect perfect, practice makes perfect. 60 00:03:52,320 --> 00:03:55,880 Speaker 1: So in other words, you could obviously make the argument 61 00:03:56,440 --> 00:03:59,320 Speaker 1: that the length of the pool, the number of strokes 62 00:03:59,360 --> 00:04:03,760 Speaker 1: he he knows that pool like the back of his hand, 63 00:04:04,640 --> 00:04:07,560 Speaker 1: doesn't mean this wasn't a huge challenge, you know, especially 64 00:04:07,560 --> 00:04:10,320 Speaker 1: when you're talking hundreds of seconds. But suffice it to 65 00:04:10,440 --> 00:04:14,760 Speaker 1: say he had put in the hours to know internally 66 00:04:15,440 --> 00:04:17,760 Speaker 1: things that others who didn't put the hours wouldn't know, 67 00:04:18,160 --> 00:04:21,839 Speaker 1: who couldn't see. Doesn't mean that you can raise blind. 68 00:04:21,880 --> 00:04:25,479 Speaker 1: They have goggles for a reason. But his practice was 69 00:04:25,520 --> 00:04:30,840 Speaker 1: super important. Secondly, he didn't give up. He didn't give up. 70 00:04:31,640 --> 00:04:37,000 Speaker 1: Embrace the excuse or choose the challenge? Article and show 71 00:04:37,120 --> 00:04:40,520 Speaker 1: I did article I've wrote many years ago, and then 72 00:04:40,760 --> 00:04:44,159 Speaker 1: show I did embrace the excuse or choose the challenge. 73 00:04:44,200 --> 00:04:49,920 Speaker 1: We all have that opportunity throughout life and go, yeah, 74 00:04:49,960 --> 00:04:54,120 Speaker 1: my goggles broke, that's why I lost, or you keep going. 75 00:04:55,520 --> 00:04:59,039 Speaker 1: And finally, and this is what today's shows about. You 76 00:04:59,120 --> 00:05:02,360 Speaker 1: train in all can missions, You train in all conditions. 77 00:05:02,360 --> 00:05:06,000 Speaker 1: You know, before Iron Man marathons, things like that, I 78 00:05:06,120 --> 00:05:08,719 Speaker 1: rarely check the weather or things like that. I will 79 00:05:08,760 --> 00:05:11,680 Speaker 1: only check them to know how to dress and what 80 00:05:11,760 --> 00:05:13,760 Speaker 1: I need to prepare for in that regard, But I 81 00:05:13,760 --> 00:05:15,840 Speaker 1: don't care if it's pouring rain. I don't care if 82 00:05:15,839 --> 00:05:18,599 Speaker 1: it's ninety degrees. And I often choose races that are 83 00:05:18,680 --> 00:05:21,040 Speaker 1: that hot because I enjoy the heat, not as much 84 00:05:21,080 --> 00:05:23,440 Speaker 1: as I get older, but I've trained in it all. 85 00:05:23,839 --> 00:05:28,280 Speaker 1: And so this goes to some very simple yet important 86 00:05:28,320 --> 00:05:31,599 Speaker 1: aspects to your health and wellness plan. And this doesn't 87 00:05:31,600 --> 00:05:33,520 Speaker 1: mean obviously many of you. Most of you are not 88 00:05:33,600 --> 00:05:36,719 Speaker 1: doing You're not swimming competitively, you're not doing iron Man's marathons. 89 00:05:36,800 --> 00:05:39,360 Speaker 1: Does not matter you. You set a plan, you make 90 00:05:39,360 --> 00:05:42,640 Speaker 1: a plan, right, you set a goal, I should say 91 00:05:42,640 --> 00:05:44,359 Speaker 1: to start first, you have the goal, and then the 92 00:05:44,360 --> 00:05:47,720 Speaker 1: plan follows, and then you have workouts that you need 93 00:05:47,760 --> 00:05:50,880 Speaker 1: to get in to achieve those goals. It may be, 94 00:05:51,520 --> 00:05:53,599 Speaker 1: you know, going to a zoomba class. It may be 95 00:05:53,720 --> 00:05:56,839 Speaker 1: going to a master swim class and maybe a walking group. 96 00:05:56,920 --> 00:05:58,679 Speaker 1: I don't care what it is. You have a goal, 97 00:05:58,920 --> 00:06:01,440 Speaker 1: you have a plan, and then you have specific workouts 98 00:06:01,880 --> 00:06:05,560 Speaker 1: to achieve that goal that are within that plan. And 99 00:06:05,600 --> 00:06:09,000 Speaker 1: when you have those workouts, things are gonna go wrong. Right, 100 00:06:09,040 --> 00:06:11,799 Speaker 1: you show up at the gym to get your run 101 00:06:11,880 --> 00:06:14,320 Speaker 1: in and you forgot your headphones and you love music. 102 00:06:14,360 --> 00:06:17,400 Speaker 1: Who hasn't been there. If if you're that person and 103 00:06:17,440 --> 00:06:21,800 Speaker 1: some people leave, some people leave. I've shown up at that. 104 00:06:21,920 --> 00:06:23,960 Speaker 1: Maybe you show up at the gym, give you're an 105 00:06:24,000 --> 00:06:29,320 Speaker 1: example personal and you've got shoes. I did that years ago. 106 00:06:29,400 --> 00:06:31,280 Speaker 1: I forgot my shoes, I forgot my sneakers. Had to 107 00:06:31,279 --> 00:06:33,120 Speaker 1: get a run workout in, and I had to get 108 00:06:33,160 --> 00:06:37,360 Speaker 1: that workout in so busy kids and training for a race. Well, 109 00:06:38,040 --> 00:06:40,320 Speaker 1: I've worked in gyms my entire life. I owned a gym. 110 00:06:40,640 --> 00:06:42,719 Speaker 1: I knew there's a Lost and Found, so I asked 111 00:06:42,720 --> 00:06:44,640 Speaker 1: to get to the Lost and Found. Found a pair 112 00:06:44,680 --> 00:06:46,800 Speaker 1: of sneakers that fit me. I know grows some of 113 00:06:46,839 --> 00:06:48,480 Speaker 1: your going gross. This is pre covid, by the way, 114 00:06:48,600 --> 00:06:52,680 Speaker 1: way pre covid. And I got my run in extreme 115 00:06:52,800 --> 00:06:58,280 Speaker 1: maybe right. I had a race five k race when 116 00:06:58,279 --> 00:07:00,760 Speaker 1: I coached the cancer charity and we had a five 117 00:07:00,839 --> 00:07:05,039 Speaker 1: k race local and showed up and there was like 118 00:07:05,120 --> 00:07:07,159 Speaker 1: a piece of glass or something in my sneaker. I 119 00:07:07,160 --> 00:07:09,760 Speaker 1: could not get out. And I noticed it right at 120 00:07:09,800 --> 00:07:13,720 Speaker 1: the start. Just started right before the start, i should say. 121 00:07:14,320 --> 00:07:16,160 Speaker 1: And I took the sneakers off and I ran a 122 00:07:16,200 --> 00:07:18,840 Speaker 1: barefoot And the funny thing was it was on roads 123 00:07:19,200 --> 00:07:21,520 Speaker 1: and it was a little hot. I've never run barefoot 124 00:07:21,520 --> 00:07:23,280 Speaker 1: in my wife like that, nor do I want to again. 125 00:07:24,520 --> 00:07:27,000 Speaker 1: But I needed to finish, needed to do it now, 126 00:07:27,000 --> 00:07:30,760 Speaker 1: it wouldn't hurt me. And funny little aside as I'm 127 00:07:30,800 --> 00:07:33,120 Speaker 1: coming into the finish line and a couple of people cheering, like, 128 00:07:33,120 --> 00:07:35,920 Speaker 1: way to go barefoot, guy like, like it was a choice, wasn't, 129 00:07:36,440 --> 00:07:40,080 Speaker 1: But I had to do it. So you're gonna do workouts, 130 00:07:40,080 --> 00:07:42,520 Speaker 1: You're gonna have times when you're gonna have cramps, right, 131 00:07:42,760 --> 00:07:47,640 Speaker 1: You're gonna have chafing, You're going to arrive late, you know, 132 00:07:47,720 --> 00:07:50,320 Speaker 1: if you're doing an event. Things like that. There is 133 00:07:50,360 --> 00:07:54,920 Speaker 1: no perfect and you learn that. And the ultimate takeaway 134 00:07:54,960 --> 00:07:57,560 Speaker 1: that I have also learned in my life is that 135 00:07:57,640 --> 00:08:03,280 Speaker 1: your best performances they come and in perfect conditions. Your 136 00:08:03,320 --> 00:08:07,520 Speaker 1: best performances coming in perfect conditions. First time I ran 137 00:08:07,680 --> 00:08:11,960 Speaker 1: a sub three hour marathon in Chicago was after back pain, 138 00:08:12,560 --> 00:08:15,240 Speaker 1: excruciating back pain which I never have, like I'm not injured, 139 00:08:15,240 --> 00:08:18,280 Speaker 1: and it wasn't an injury. Was back pain, I believe 140 00:08:18,400 --> 00:08:21,000 Speaker 1: from running. This is back when I would run with 141 00:08:21,080 --> 00:08:23,800 Speaker 1: clients almost exclusively, so I was putting in crazy bile 142 00:08:23,840 --> 00:08:27,120 Speaker 1: wage running with three or four five clients in the 143 00:08:27,200 --> 00:08:29,000 Speaker 1: morning and it wasn't at my pace, and I learned 144 00:08:29,080 --> 00:08:30,760 Speaker 1: I couldn't do that as much as I thought. I 145 00:08:30,760 --> 00:08:33,240 Speaker 1: started biking with some and mixing it up and doing 146 00:08:33,240 --> 00:08:36,840 Speaker 1: other things, but my back was bothering me and I 147 00:08:36,840 --> 00:08:40,040 Speaker 1: had to sit at the start stand for the national anthem. 148 00:08:40,080 --> 00:08:42,240 Speaker 1: Gun went off. I ran the fastest Rayside run in 149 00:08:42,320 --> 00:08:47,880 Speaker 1: my life. But I was trained to be uncomfortable because 150 00:08:48,000 --> 00:08:49,480 Speaker 1: when I had to get a workout in and was 151 00:08:49,559 --> 00:08:52,679 Speaker 1: raining out, I'm going out in the rain. So you 152 00:08:52,720 --> 00:08:56,880 Speaker 1: can't wait for it to be perfect. You can't not 153 00:08:57,040 --> 00:09:02,600 Speaker 1: do your workout for reasons that are good enough. You know. 154 00:09:02,840 --> 00:09:08,600 Speaker 1: There was a crazy story, not crazy but ultramarrathon or 155 00:09:08,640 --> 00:09:12,480 Speaker 1: I know doing it, you know, insane two hundreds somebody, 156 00:09:12,520 --> 00:09:15,600 Speaker 1: you know, a race over two days, and long story short, 157 00:09:16,160 --> 00:09:18,360 Speaker 1: he wanted to quit. This guy who has won, just 158 00:09:18,440 --> 00:09:21,839 Speaker 1: an incredible athlete, you know, beyond and about a hundred 159 00:09:22,000 --> 00:09:24,200 Speaker 1: five miles in said to his wife, I'm quitting and 160 00:09:24,240 --> 00:09:26,000 Speaker 1: she said why and he said, I just I don't 161 00:09:26,040 --> 00:09:27,800 Speaker 1: feel I don't want to do it, and she said 162 00:09:27,800 --> 00:09:30,320 Speaker 1: that's not good enough, and he went on to win. 163 00:09:31,120 --> 00:09:34,320 Speaker 1: So my point is very simple, get your workouts in. 164 00:09:35,400 --> 00:09:40,920 Speaker 1: Don't wait for perfect, because it's training and exercising and 165 00:09:40,920 --> 00:09:43,560 Speaker 1: and doing all the healthy things we need to do 166 00:09:43,679 --> 00:09:47,520 Speaker 1: when we say we're going to do them. That leads 167 00:09:47,559 --> 00:09:55,400 Speaker 1: to great things. That's life overcoming those obstacles and they 168 00:09:55,520 --> 00:10:00,400 Speaker 1: are seemingly small at the time. And wrote in my 169 00:10:00,440 --> 00:10:07,280 Speaker 1: marathon book Chafing, you know that little blister gets huge 170 00:10:07,760 --> 00:10:12,040 Speaker 1: over time, but you learned to deal with it, and 171 00:10:12,080 --> 00:10:14,320 Speaker 1: you learn to use self talk, And if you have 172 00:10:14,440 --> 00:10:20,079 Speaker 1: not yet listened to that podcast, highly recommend that self talk. 173 00:10:20,480 --> 00:10:22,520 Speaker 1: This is one way, one of the main ways you 174 00:10:22,559 --> 00:10:26,560 Speaker 1: deal with these things. But sometimes you gotta swim and 175 00:10:26,760 --> 00:10:33,240 Speaker 1: broken goggles and when you do that self efficacy, that 176 00:10:33,480 --> 00:10:40,320 Speaker 1: situational confidence, that's how you get it. You don't get 177 00:10:40,400 --> 00:10:45,400 Speaker 1: stronger mentally and physically by training in perfect conditions all 178 00:10:45,440 --> 00:10:51,040 Speaker 1: the time, by exercising only when it's nice out. My 179 00:10:51,280 --> 00:10:55,840 Speaker 1: favorite walks with the dogs are when it's torrential rain 180 00:10:57,520 --> 00:11:02,240 Speaker 1: torrential rain, and they love it too. And same thing 181 00:11:02,280 --> 00:11:05,640 Speaker 1: with many events that I've done. The more challenging, the 182 00:11:05,880 --> 00:11:12,640 Speaker 1: more satisfying. There was a story about a writer in 183 00:11:12,640 --> 00:11:15,720 Speaker 1: the Tour de Fronts years ago was asked for a 184 00:11:15,960 --> 00:11:21,079 Speaker 1: particularly challenging weather day, like of the tour, what he thought, 185 00:11:21,320 --> 00:11:24,920 Speaker 1: and like Michael Phelps, he said, no worries. I've trained 186 00:11:24,920 --> 00:11:28,360 Speaker 1: in this, so you have your plan, you have your goals, 187 00:11:29,080 --> 00:11:32,560 Speaker 1: and you stick to them because it won't be perfect, 188 00:11:34,000 --> 00:11:38,199 Speaker 1: but the outcome will surprise you. I am Tom Holland. 189 00:11:38,400 --> 00:11:46,520 Speaker 1: This is Fitness Disrupted. Believe in yourself. Fitness Disrupted is 190 00:11:46,559 --> 00:11:50,040 Speaker 1: a production of I Heart Radio. For more podcasts from 191 00:11:50,040 --> 00:11:53,760 Speaker 1: my heart Radio, visit the i heart Radio app, Apple Podcasts, 192 00:11:54,040 --> 00:11:56,199 Speaker 1: or wherever you listen to your favorite shows.