What Actually Works in Training in 2026 (And What's Just Noise)

Welcome back to the Get Fast Podcast. A monster catch-up episode coming today. This summer of racing between cycling, athletics, and triathlon is just off its head. There is the amount of cool results happening, the amount of cool updates happening, the just the news that's coming out every single week with with records tumbling, with insane performances, with heated rivalries is quite exceptional. So we've got a fantastic episode coming up today. You know, we've got Pog Pogacar crashing out of the. The Vuelta. We've got Joma Fuglsang breaking the half marathon world record. Again, we've got the 800 meters in the women's is the event of the summer. Bol versus Hodgkinson versus Audrey Wero. The world record looks like it'll be broken. We probably need to touch on, Dad, the fact that Demi Vollering did the historic double, the Giro and Tour de France. All the athletics news. Basically, we've got a lot to touch on, and mainly, you know, records are tumbling like flies. Performances are out of this world week on week. We've got some, some important topics to discuss about how this is happening, what we think is important in coaching and sports science in 2026. And, and there's a lot of noise happening at the moment. Everyone trying to latch on to the latest thing. We wanna break it all down in this episode as well as some training and racing questions from our audience. And some, yeah, some fascinating topics to dig right into. So, Dad, Welcome back to the episode. I wanna start and just go out with it, come out with a bang and say records, national records, PBs, the depth of talent, world records are all tumbling like flies across different events. What do you put that down to?

Yeah. You've touched on a few little things that, that make up a really big puzzle. If you think of a piece of pie and it's got divided into 16 components or 8 components or 2 components, You try to get everything in that pie to be working so that the actual total pie tastes really nice. If you get something wrong in that ingredients, then the pie will be bad. And so the analogy is you have to do a lot of little things well. And, and I think we're in just a little bit of a really golden era almost of, of endurance and improvement in people's ability across, you know, the elite level, but also the age group level. The standard is increasing incredible across— oh, you wouldn't believe it. I, I actually watched a YouTube 50 to 55 or 55 to 59 1500 meters at the world titles, masters on the track, 1500 meter track race. Couldn't believe the way these guys were running. It was pretty impressive. 4:20 for a 57-year-old to be running 1500 meters. And it was— he wasn't on his own. There was, you know, 10 guys jostling just like it was a pro race. And— Yeah. And, you know, these are really impressive times. And I, and I think my, my, my summary is people are doing a lot of things, not just one. Is it just that one session that, that YouTube tells me or Instagram tells me that's brilliant? No. It's, it's a lot of little things you do well. Sure. That one, that one VO2 set will contribute to the overall picture or that one threshold day or that one long run or that that really easy recovery. But they're not the one thing that's causing you to be a better athlete. It's, it's many things. And, and I can just rattle off probably 7 or 8 things straight away that come to mind that if you do these things well, you give yourself more opportunity, more chance. And that's why we wanna discuss what the world premier athletes are doing, whether it's cycling, swimming, running, triathlon, mountain bike, gravel. Doesn't really matter who we're talking about. But if we can have a look at what they're doing, and it's not just one thing. It's, it's a whole combination of things. And so that, that particular session you think is gonna make or break you, think again. It doesn't. It, it, that's not the one bit of pie that's gonna taste good and the rest of it doesn't taste so good. You need the whole pie to taste good.

Right.

And, you know, if you're not sleeping well, if you're not eating your nutrition the way you should be, if you're not fueling before, if you're not fueling during, if you're not fueling post, if you're not training with a program that's really relative to you and your weaknesses and strengths. You know, if, if you're not using all of the data that's available to you as a runner, you know, heart rate, lactate if you wanted to, pacing, duration. So as a bike rider, you know, power numbers, you know, making sure that you're regularly finding where your form is so that you train accordingly. So that means either doing some races or testing yourself regularly. So all of those things really can contribute Have you got access to altitude? Do you have access to a sauna? These all, you know, they're not 1 percenters. They're part of the whole program. You don't have 99% of a good running program and then 1 percenters that help you tip over the edge. It's, it's everything contributes along the way. And if you miss out on any of those things, the likelihood of you being the best version of yourself is, is probably unlikely.

Yeah. There's this, this topic of fundamentals versus 1 percenters, which I do wanna get into a little bit later. But But I really like what you— the age group comparison you just gave because we are seeing just across the board the talent at the top end of age groupers just slowly increase as well as what we're seeing on the world pro level. It's not just pro athletes getting faster. It's age groupers. And we see that in our own TriVelo community. You know, the times and legs that our age group athletes are able to put out across different age groups, you know, 20 to 24, 30 to 35, 50 to 55. You know, there's guys suddenly holding not just 42 Ks for 20 minutes, but 43 Ks an hour for 60 minutes. But then more importantly, 43 Ks an hour for a 90 kilometer bike ride. You know that I'd say 10 years ago that was pro level stuff, and we're watching it unfold. And of course, we're getting better equipment, all these other factors external to the athlete. But athletes are getting smarter, and age group athletes are learning how to prepare. A bit more like a pro and train like a pro consistently. And I, I would say an interesting observation for us is that, in the shorter stuff, you know, we have great data from, from 10 years worth of time trial events that we've run with TriVelo. We have one course in Melbourne that's just been a go-to. And the Strava crown from that is, is still from, you know, 2019 or so. You know, no one's been able to beat that 26-minute time even with all the developments yet. I'd say the 90-kilometer times and the Ironman bike legs, for example, are well beyond what, you know, any athlete was doing in the last 3, 5, 7 years.

That's a really good differentiation because, and we talk a lot about that. Why would you— why is it important to have segments in Strava or sections on a group ride where you can use comparisons? Well, it's really good to tell you feedback instantly. Well, I was able to do these times before, and my 90k time was, you know, 2 hours 40. And now I'm still similar on those short events, short sectors, short Strava sectors that I'm talking about. But my, my 90K has gone down to 2 hours 30. I'm, I'm improving significantly. So, you know, what do we take from that? Well, we take from that that we're really training the endurance fat part of your, of your makeup way better than we were before. And, and, you know, one of the things I didn't mention was time. The time that you've had to train over a period really enables you to be a much better athlete just for the fact that you've been consistent for a long period.

Mhmm.

And we find the people who have been on, you know, we've got new people coming into marathon running who've only been running for 18 months, some 12 months. And, and then you've got people who've been running since they were 6 years old.

Mhmm.

They've got the, the, the value of time on their, on their side, but they've also got the issues of injuries along the way and maybe not training the right way and, and, and really, you know, getting tired and fatigued. Whereas The new person's got all the best equipment, got all the best knowledge, all the best science, back training sessions. And if they can stay uninjured, and, you know, running is a bad example because it's really easy to get injured straight away when you don't have the durability in your legs to manage a, a very high intensity program. And, and I often really kinda question a lot of the stuff I see, which I don't take much notice of, but, but I, I see a lot of stuff where it's got a lot of hard, fast track running for a marathon. And for an age grouper, I'm talking.

It's the sexy thing to do.

Who's new to it. And, and I just think, whoa, that's a huge risk. And the, the chances of you breaking down and not getting to the start line are huge here. And it's not that valuable. Your goal should be, you know, you ask the people who finished Sydney last weekend, what did they find? Was it their cardiovascular system that was slowing them down? Hell no. They weren't even breathing hard. Their heart rate was Mhmm. Was pretty stable. The big thing they could say was my legs. The durability in my legs just wasn't there. And, and Sydney's particularly damaging because a lot of downhill, which is really affecting, you know, the eccentric contraction of your muscles and, and the concentric contraction when you're running up and down hills. It's so different to when you're running on the flat. You know, you, you are really stressing the body differently. So if you haven't trained for that course, You would be found out badly. And, and so the durability is something that, that I think that the modern athlete, you know, really, it needs that, that on their side so that they can actually get through the event without that big base that they had— they should have had if they were a longtime athlete. And, and getting the durability over the intensity is a big factor.

I think you're Yeah, time, time, time, time. It's, it's, uh, it's no doubt to me that I, I have, uh, because records keep falling every week, I have friends message me when the half marathon world record is broken, the London Marathon, or, or some other event. And, and, uh, they, they kind of go, what's happened here? How did this happen? And to be honest, they quite frankly say, is this a cheating record? You know, is this person doping or whatever? And then I give them my opinion on, on why I think it's happening. And, and for a lot of athletes, I just think The beauty of time doing effective training is what's created this generation of, of amazing talent coming through. And we're seeing records broken across all forms of sport— triathlon, cycling, running. We've got all this whole generation of athletes who since 12 years old have been on the most effective, you know, sports science-backed, uh, type of training, uh, along with the best advice we've ever had with nutrition and sleep and recovery. They've been training so efficiently. They've probably been training more like professional athletes from 12 years old than generation before were, you know, who were just not, not doing every single little thing right. You know, it was, it was a lot more basic kind of stuff and doing the hard training and recovering, but not all this extra stuff here. Whereas these athletes coming through now have been on a pretty elite professional program for 10 or 13 years. By the time they get to 22 or 25, they are absolutely flying.

Don't discount the cool factor of our generation. Uh, you know, I, I can look back from the '70s all the way through to 2026, and it goes in cycles. One minute it's really cool to be a marathon runner in the '80s, '90s, and all of a sudden it wasn't. And, and now, you know, the last 4 years, it is really cool to be a runner. And, and I think it's the phone, taking photos, selfies. I think that's got a lot to do with it. The message is spreading so much easier. And, you know, trendy young guys, same with the girls. It's cool to be seen to be a runner. And when the sample size of the population increases as marathon runners, all of a sudden, you've got all these super talented people who were bypassed when it wasn't cool because they didn't even try to do it.

Mhmm.

Now, now you've got a lot of runners who've got huge amount of talent, that they didn't know they had, and they take to running, and they think, oh, wow. I'm actually pretty good at this. And, and I think, you know, the bigger the sample size, the more likely you are to get a lot more competitive athletes. And, and I think that's— that can't be underestimated how making things cool is a really good thing. And, and I think one of the really good things that has happened, not in every part of the world, but, but I think it's helped a lot with— in Australia is the park runs, the Saturday morning park runs. They're on every Saturday pretty much everywhere in Australia. If you want to go and do a 5K, you can just look up where you live and there'll be one within 10 kilometers of where you live. That in itself is enabling people to try things. All of a sudden, you've got a group of people who find that they really like it and then they go on with it and end up joining an athletic club and joining a track club and getting coaching. All of a sudden, now they're very competitive. I just can't believe the depth of runners, especially in the girls section of distance running in Australia. It is incredible the amount of good girl runners we have compared to what we had 15, 20 years ago. You know, we've got 10 runners who are right up there who could get around the Diamond League 800, 1500, or 5K. It's just that there's so many people trying to get those spots, they can't get a run. But But yeah, you know, we've got guys like Cam Meyer who's, you know, 19, 20, 21-year-old winning Diamond League races now. Like, um, the American 800-meter runner, um, Lickenhaus. Lickenhaus. Just, just, you know, when, when it, it seemed to be 19, 20, other 19, 20-year-olds think that's pretty cool, this guy is the leading 800-meter runner in the world. And all of a sudden you've got a, a whole new group of people wanting to try out running. And I And I think that happened, you know, if I look back at Dick Asiala and Mona Geddy, they were the 2 legends of Australian marathon running. When they were winning, Jord, it was so obvious that people wanted to run marathons because they admired and aspired to see what Dick and Mona were doing.

Yeah, you're spot on. I mean, Rose Davies just did the double at Commonwealth Games, 5 and 10K, um, gold medal, you know, first time that's ever happened, uh, for Australia. And then you're exactly right, I think we did a podcast 2021 or 2022 when Stewie McSwain broke 7:30 for the 3K on the track, and that was just mind-blowing for us. You know, it was Australian record, Oceanic record, no runner was close to that. And then just last weekend, both Cam Myers and Kai Robinson broke 7:30. You know, it's just that, that depth is adding up both ways. And then yeah, on the women's side, the 800, 1500-meter times just keep tumbling, uh, led by Jess Hull. So, so I want to take that question and kind of take it back to the the London Marathon where, uh, Kipchoge and Sawaye broke 2 hours for the first time. First athletes to ever break 2 hours in an official race. And everyone was asking the question, how did they do it? You know, was it, was it the super shoes? What is it? Was it the Adidas, uh, super shoes that they're wearing, which was the lightest super shoes that have ever been created, um, and created for them specifically, uh, almost half the weight of, of most other super shoes out there. Um, was it the fueling? There was so much, uh, so much hype about the fueling that race from Morton. And I wanna talk about Morton's sneaky kind of marketing tactic in there? Is it just training and sports science? Is it just time? Is the fact that for the first time in any world record attempt, there was 2 guys together right to the 41K mark, which has never happened in any of the other attempts? You know, most of the time— no, I actually looked it up. Every single time for the top 5 or 10 fastest marathon times, the runner was solo from 35K onwards. But to have someone there for that last 7K, you make a huge difference. So, was it, was it the temperature and the conditions of the day that are super fast? You know, people think Berlin's fast and long, but maybe London's sneakily fast because you've got a lot of corners to break up the stride pattern and not over-fatigue the same muscles all the time. There's a lot of theories out there, and, and it's interesting to dissect. And the cool part is, we don't know. You know, so we're all guessing, we're all hypothesizing. You can't say it's the shoes, you can't say it's this or that, but a lot of people will say it's 100% the shoes. You know, absolutely no doubt. I wouldn't do it without the shoes. And other people are saying, no, it's 100% the fueling. You know, it's the new fueling strategy, and that's why they broke it. And, and some say it's doping, you know. And, and for that record, that's— yeah, it's a valid question. But, yeah, I, I just like looking at this big part you're talking about, and, and what do you put it down to? Well, it takes the whole picture.

Yeah. There's no doubt in my mind. Everything you've rattled off has contributed to this, to this result, and, and obviously pacing. But pacing's been around for centuries, but that doesn't necessarily mean that people adhere to it properly. And you only have to look at the, you know, the first, the first ever 2-hour, sub-2-hour marathon that was set up by Nike for Kipchoge. You know, they ran 3:52 pace for 41 kilometers and then ran 3:48. Sorry, 2:48. Not 3:50. 2:40. 2:52 for the first 41 kilometers.

Yep.

you know, increase the last K to break the 2-hour marathon record. And that was purely pacing. And, and so I say to a lot of our athletes in the TriVelo group, you know, if you're trying to do a PB, there's not many examples around the world where you would start hard and finish soft or fade and end up with a PB.

Yeah.

It just doesn't happen in all of my coaching for everyday age group athletes. Starting hard and fading will not end up in a, in a PB. There are exceptions. Of course, there are. But, but I would be confident that 99% of the time, and it's no different in, in elite level. You know, every time you and I, we, we've been out on this case for about 4 years now. Let's check. Did they positive split or negative split? And the majority of the time, it is a total negative split where they really pace it well early and they have pacers doing that job for them. Jordan, one of the things that I was intrigued with, The 1500 the other day, I saw some stats on how far Karl Hocker ran, how far Ingebrigtsen ran, and how—

I can't wait to hear this because that is my— apart from the pacing execution, that's my number one thing I'm watching for. How wide are they?

Yes, Naguse. So they picked on 3 runners, and Karl Hocker ran 1506 meters. I think Naguse ran 1527, and I think Ingebrigtsen ran 1,518 meters. I, I'd have to check the data, but, um, and, and Carl Hocker won that, and the Goose was 3rd, I think, or 2nd, and Ingebrigtsen was 4th or 5th. Um, so Carl Hocker ran the inside line the whole way, and coming into the finishing straight— this is just an example— um, the front runner moved out and gave him passage.

As always. Yeah, that's his sneaky strategy. He's— that's how he won Olympic gold.

But that's how you also lose if the bloke doesn't move out.

Um, and the race before that, Ingebrigtsen waited for that and didn't happen. The guy didn't move out, so you couldn't—

So what I'm saying is, in a marathon, if you, if you can imagine, uh, and they then, they then transferred that back to the speed. So they were saying the order, the order of finishing on according to speed for distance run, um, it's— it had— I think it had Naguse winning and Hocker was second and Ingebrigtsen was still fourth. Um, but Naguse actually ran the furthest and he actually ran the fastest, except He ran too, too much all over the place.

Yeah. Yeah. Yeah. I see.

And so do that in a marathon, George, for 42K. Yeah.

Yeah.

If you're not— if you're in the middle of the road and the road turns left and you stay in the middle of the road, you're losing literally 2 or 3 meters. You need to run the shortest way. And I was saying this to some of our Sydney Marathon runners. If you're in a pack, try your best to know what's happening up the road. Is it gonna be a left turn up the road?

Mhmm.

Move yourself to the close to the left gutter as possible. If you know that the, the road's gonna turn right, move yourself across to the right-hand side.

Mhmm.

Do the shortest distance of the course. And when I looked at some of our marathon distances from Sunday's Sydney half— Sydney Marathon, some of our runners ran 42.5 and some ran 42.8. Well, there's literally 300 meters, and the people who are further back in the field are going to run longer because there's so many people around them. People at the front where they've got the best line of sight will cut the— not cut the course. They will run the shortest version of the course.

Yeah. There's 2— there's 2 elements to that because a lot of people put it down to the GPS being less accurate than, you know, the GPS lag, the fact that it measures kind of every 10 meters.

It—

there's something going on there which always makes it longer, but I think people are underestimating how much running the race line or, yeah, cutting the race line as short as you can would impact that That total result as well. And, and, yeah, I mean—

You couldn't believe that in a 1500, you could run 27 meters more. Like, that's in a 1500. So—

Yeah. Yeah.

So don't underestimate what's happening in a marathon. Over.

Yeah. Exactly. And, look, I would say Claudia Hollingsworth, you know, we spoke to her on the podcast about race tactics and learning how to position herself. And, and I think the Australian national champs where she, she got in a tangle with Jess Hull and inadvertently Tripped Jess Hell from behind accidentally, really scarred her because watching her run in the final in the 1500, she ran in lane 3 the entire way.

Same route.

Yeah, and I think it got— it really spooked her, and I think she, she could have won that race. She was 3rd. It was an Aussie sweep, which was amazing, but I reckon she, she had the best legs by a mile because she came from so far back in that pack. She, she kind of closed a 10-meter gap in the last 300 meters if she was in the right position, if she had just stayed in lane 1. She probably would have, would have won that race. But because she was so afraid of being boxed in lane 1 again, she opted to run lane 3 the entire way. She would have run— I'd love to see that data, you know, 60 meters more, 70 meters more. But it is a risk. But I— and that's the tough thing about track racing. But I think a lot of the time, it's worth it trying to, trying to stay in that inside, knowing that it'll open up later. And if you've got the legs, it will open up later for you. You just gotta be patient.

You've definitely gotta protect yourself. And I— this is one of the tactics we use in TriVelo for, for any event, whether it's triathlon, marathon running, or, or track running or swimming. You've got to protect yourself so when it matters that you can actually do what you wanna do. If you're too blasé and not worrying about the detail, and that's the detail, is, is, you know, why would you run wide, you know, in lane 2 or 3 you're just running an extra 40 meters. It's, it's just crazy to think that that is not going to impact you.

It does. Yeah. Exactly.

Yeah. Yeah. So, so that detail is important. And, and, you know, it's no different to us talking about on your bike. Oh, it doesn't matter if I'm, you know, 20% over the range or 15% under. It doesn't really matter. Yes, it does. The detail matters a lot because it has a flow-on effect. Consequences is everything. You know, what you do now has a consequence down the road, whether we're talking about Today's training session too hard has a consequence for 3 days later. In the race, if you burn a match 4 or 5 times too early, it has a consequence for the rest of the race. And you can blame it whatever you like. Execution is kinda the, the deal. And I think people have got very good at executing. And, and I'm not talking about the age grouper here. I think the age grouper's got a long way to go, and I think the age grouper could learn a lot about really concentrating on, you know, this 1% word almost getting up my nose now. It's, it's, it's, you know, execution should be the majority of your day. You know, concentrating on where should I be? How do I feel about where I am? Is it too hard? Can I cope with it? Can I last the whole race at this level?

Mhmm.

Keep asking yourself that, that the whole time. And then Don't have your head in the sand. This is my plan. I'm gonna stick with this no matter what happens.

Mhmm.

That's ridiculous. You know, the plan is a guide. And at the end of the day, we wanna use that because it's based on our training, our training data. But come race day, you may have better legs, the same legs, or worse legs. And you've gotta work out, is it feeling too hard early? Well, if it is, oh, but this is my plan. My coach told me I had to do this. Well, no. You need to make decisions that have good consequences, so slow the hell down. And if it feels too hard, guess what?

It is.

You know, your feelings are not lying. So I think, you know, people doing a lot of things better, but executing is really important. And I think people are getting and grasping that. We've been banging on about execution since, you know, our first podcast 7 years ago. And I think I think it's it's really been proven now that that is one of the biggest one percenters you could possibly think of, even though it is 50%.

So given that, there's a lot of noise at the moment. There's if you're on social media, there is just so much noise on on and I watched it last week, the week coming into City Marathon. Yeah, everyone's throwing their two cents in with with what's important. But you know, you need to do a heavy taper. Actually, tapers don't matter at all for the amateur athlete. You need a max carb load. You know, all the all the All the pro athletes now taking 120 grams per hour. Actually, nutritionists are saying that there's no science behind that. Don't believe that. Actually, don't carb load so much, you know. Actually, 60 grams an hour is enough. You need super shoes. Oh, but now super shoes are too expensive, you know. But now the Chinese super shoes are the ones to buy. Actually, super shoes are too aggressive as a whole. Go back to standard trainers for the marathon. And another one I was watching a lot was the electrolytes and salt thing, you know. We need electrolytes and salt. Actually, You know, a lot of the electrolyte products out there are just expensive salt. That's what's, you know, being said now. Just add a pinch of salt to your drink. But there's just so much conflicting. It's like, if you do this, then you're doing that wrong. You know, if you, if you do X, you're doing Y wrong. And so for me, you can get so caught up in that noise and just bring it back to what actually matters in coaching in 2026. You know, how do you reduce this noise?

Oh, I'm so happy you've, you've raised that because if I was, and I'm not really, I haven't been on Facebook for about 5 years, so I don't actually know what's going on out there, but I would be so confused by, you know, every time you scroll to the next person, they've just said the opposite to what the previous person said. So, so who do you know and who do you trust that's giving you good information? And, and at the end of the day, you know, the information that people give in a book or in an article or in a a lecture, they can't talk individually. They never have been able to. They have to be very general in their advice. So you look at a book on marathon running or how to be a, you know, Joe Friel's, you know, Triathlon Bible that we, that we got. Everything in that book, he has to be general with his, with his advice because he's not talking about one specific person. But everybody out there is an individual and they need their own individual advice. And, and that is where people are getting it all wrong. The information that's, that's actually being put out there is general information. So you have to work out whether that's applicable to, to your situation or not.

Mm-hmm.

And, and that's a very hard thing to do. Um, um, so, you know, if, if you're a heavy s— uh, sweater, um, then, then something to do with nutrition and salt might be applying to you. But if you don't have any issues with cramping, never have, don't sweat much, why would you just go with the rule that says you have to have this amount of sodium, this amount of carbs? You should have practiced that on yourself already. So, so experimenting on yourself with training programs, with nutrition, with shoes, with taper, with pre- and post-meals— this is the stuff that you need to practice yourself with the guidelines that are general from the experts, and I would be searching for what have these people done in their, in their life? Are they, have they got a, you know, some sort of evidence-based information that they're coming from, or is it just anecdotal from their own experience? Not that there's anything wrong with that. There's nothing wrong with that. But it needs to have a bit of both.

Mhmm.

And so, but you've gotta apply it to whether that is what you want. And, you know, I just finished talking to one of our athletes today who's doing the Nice 70.3 in 2 weeks' time. And, you know, this is our first time going to a race together. And I said to, to Luke, you tell me how you've gone with your tapers in previous races because I've never take— taken you to a race. Do you like to have a hard taper into the event, or do you like to take it easy? Tell me. You tell me so that we can actually work through together.

Mhmm.

What our taper is gonna look like in the next 10 days. And And so that was a great conversation. And he would say, look, I don't have a lot of evidence, but the previous coach had me tapering 10 days out, and, and it was really hard intervals, or not really hard. I shouldn't say that. There were some hard intervals leading up to it, and I felt like on race day, I was a little bit jaded. And I said, did you try the same taper every time? And he said, yes. I said, well, you know, that's on you a little bit too to, to speak up and say, I don't think it worked well. Can we try something else? And so that's the kind of thing that should be happening. As I say, everything that you hear is general. It's not specific to you. So don't act like the person's talking to you. The person's talking out generally, and they may or may not be correct anyway. Just because they've said it doesn't mean it's necessarily true.

A bit of critical thinking goes a long way. You know, you're presented with some information and just don't just believe it and take it on and go, okay, who's saying this? Where are they coming from? What do they mean? Who are they talking to? Does it apply to me? Just some general questions to try and filter it through before you just take it on as belief. And on the salt example, I'm glad you went into that one because actually next week we're getting the leading researcher on salt electrolytes and endurance sports coming on the podcast to clear some things up and give us some clarity. He's one of the most cited papers around the world at the moment, and he really just started asking this question, like, what's happening? You know, it's very confusing at the moment. You know, what are we actually seeing with with salt and, and endurance performance. So I can't wait to, to have that episode recorded next week. So that's a great starting point is to really pay attention to who you're listening to. But for you, Dad, you know, what do you, what are you trying to remind athletes of? And, and I wanna start this off by saying a really easy hook on social media that, that draws me and many people in is like, should you do this training or this training? Should you do interval or, or this interval? What does the science say? And And most often, you should just be reminding yourself that, okay, this probably only applies to me if I've done 6 months of consistent running in a row where my volume's been great. I've steadily increased my intensity and potential, you know, subthreshold sessions, maybe up to threshold, maybe up to just over threshold, blah, blah, blah. Otherwise, you know, whether I'm doing, you know, 3-minute intervals at 2% incline versus 6-minute intervals at 0% incline probably isn't going to apply to me too much.

Yeah, it's a great topic, isn't it? And, uh, and look, no criticism going to the people who are actually out there trying to help others. That's— I think, I think that's the basis of—

And I have to say, we're one of them, you know, we're putting our philosophies out there, so there's nothing wrong with that.

Um, but we're, we're a dedicated coaching group, George. These are, these are individuals who are, who are saying, this is what worked for me, this is what you should be doing. Sure, there are people who are coming from a coaching background saying the same thing, But, but at the end of the day, it's what worked for that person, as I said before, and it may not work for you at all. And you have to consider that fact. If you did that, you could actually be worse off. And so you need to be very careful about adopting someone else's program that you've seen, and they look fantastic, the sessions. And sometimes the best sessions are you just going and running 50K a week, 60K a week, or 70K a week. Where you're just getting your body used to the durability of running. And, and, you know, once you've got to that point, then you might be able to start to, to risk, you know, doing some, some things that have got a little bit of change in intensity. And I'm not saying you run the same way for 6 months. That's not what I just said. I'm saying get your body used to the durability. In those, in those 50, 60, 70k weeks, you could be doing a one run that has 2 hours in it that has lots of hills and lots of flat sections as well, or you could have another day where you're just just, just running on the flat or, you know, totally where you're trying to get away from. They're 2 distinct sessions. One's running hills. One's running flat. So you gotta have different stimulus. So, you know, there's less concentric and eccentric contraction by running up and down hills. There's more doing it that way. There's zero of that running on the flat. Or you could be on the treadmill where it's really light, cushy landing, you know. So you could then do some, some sessions where you're just running a little bit harder than you were on your easy day, but in that zone 2 range where you're at the bottom. Now you're at the top. So Changing the intensity doesn't— people think intensity means hard. Intensity is actually the variation of what your effort is. And you can do the intensity of a recovery run is 55%. That's your intensity. You know, most people think, oh, the intense— you've given me an intensity session. That means it has to be hard. It's not that. It's where are you in the scale for your zones at that particular intensity. And so you can vary that a lot in the fact that you don't do any hard running at threshold or above, but you vary the intensity between recovery all the way up to subthreshold. And that's a varied program with different stimulus that's going to actually progress you. And you can cross train as well. So there's many ways around. When you see someone who's done 5 sessions and here's their intervals Tuesday, intervals Thursday, Hard session Saturday, long run Sunday. There are 4 of the sessions with 1 easy run. That's great for a guy who's Josh Kerr's level or Ingebrigtsen, but not a lot of people can handle that program without actually having 4 weeks in between with some injury. And, and don't forget, the big goal all the time is to stay consistent, and the only way to stay consistent is to keep running every week. And if you have a great program that's got That's got you know eight months worth of you running fifty sixty k's a week. You're going to be far better off than someone who's got intervals on Tuesday, hill repeats on Thursday, fartlek on Saturday, long run with with efforts on Sunday, who does three months of that and misses two months with training with injuries or sickness or fatigue. You know you're still better off than the person who's trying to do the perfect program. Just do Just do things well with the basics. And, and I think if, if, if we will learn one thing from all the hype that's going around is it doesn't necessarily apply to you, and there are consequences if you do adapt someone else's program that's not suitable for you.

Yeah. Yep. Okay. So that's an indication of kind of what not to do and, and what to avoid. But I wanna know from you right now, you know, athlete is coming to you with questions about, about this new methodology or this this carb loading strategy in training or, or this new shiny object, for example. What are you saying to athletes if, if we say, what are the fundamentals right now, Gerard? What do I need to focus on to get better? What's, what's your answer? What do you wanna tell them?

I'd, I'd say straight out, those things that you've asked me, they're really good things to ask, but they're not what's important to you right now. What's important to you is I've looked at your program for the last 6 months and I see Variations that are so weird and bizarre that that's the first thing we need to get you sorted with was just getting a bit of consistency into your training. So what— when I'm scrolling back week by week in TrainingPeaks, you can see this is just the, the tool we use. You can see, you know, 18 weeks ago, they ran 22K, then they ran 54, then they ran 18, then they ran 30, then they ran 60, and it, it's just all up and down all over the shop. And I would be asking, can you explain what's happening here? You know? And, oh, sometimes I felt like running. Sometimes I didn't feel like running. So these are the questions. I'm trying to find out what's happening in their past so we can actually identify what to do for their future. And have you been running for 5 minutes, or have you been running for 5 years or 15 years? And so if it's a really short time, we're not going to start pushing you with 50, 60, 70, 80K weeks. We wanna build you. If you've only been running for 12 months and the longest run you might have done is 45 minutes, That's where we start is our longest run. And every other run is between 20 and 30 minutes so that we, we start you with 20 to 25K weeks. And after maybe 16 weeks, we're up to 40, 45, and haven't missed any. These are the things I'm going to do, but I'm gonna find out a lot about you before I can understand what to give you. And, and I get the athlete to help me. You know, do you find that you cope with the longer runs easier than you do with the hilly runs? Are you out of breath on the hilly runs? You know, have you done much hills, or where do you live? Oh, I live on a pancake flat. There's not a hill in sight. And lots of people live in these areas where there's no hills. So that's when you jump onto a treadmill and, you know, start to put some incline onto your treadmill. So we're always trying to investigate as to who the person is, what's their strengths and weaknesses, and try to find out how to progress them with the basic stuff, not to be fancy and, you know, should I be Should I be spending 15 minutes talking about a running shoe that may or may not be, you know, even a consideration for you when you run 6-minute 30K pace? You know, I, I would just be in a normal running shoe. If I'm thinking about being able to run 3:50 pace or 3:30 pace, then I would probably be spending a bit more time looking at what shoes are gonna help me run faster. But, you know, those fast shoes, if you run them slow, if you run slow in them, They're probably gonna put more strain on your legs than, than, than help your legs. I, I've just gone to the shop and got a new pair of shoes because the shoes I've got, I'm not running, but the shoes I've got are so worn. I think it's 4 years. Anyway, I've got the new shoes. I got sore calves doing exactly the same walk I've been doing for, I don't know, 4 years. And all of a sudden, I've got a new pair of shoes that have got a bit more spring in them, a bit more bounce.

Yeah.

I'm not asking the guy to give me a decent, you know, carbon sole shoe. I'm just trying to get some shoes that aren't gonna actually injure me. Turns out that the new shoe, you know, my body can't cope with that because it's a different setup that I had from the previous shoe. They're just little examples of, you know, stick with stuff that, that doesn't injure you. Stick with stuff that's, that's not, that's not so important that it takes away from the key thing is concentrate on your sessions. And concentrate on your sleep, concentrate on your nutrition. You know, an athlete who's really honing in on stuff that's not as relevant as the 99% of the training program, that's what I worry about. Just change your focus. Get used to consistently training and not missing and have attention to detail for that, not for, does it matter whether I'm in a Nike shoe or a Brooks or a, or whatever shoe with, you know, it's just not that important. It is important. I don't wanna dismiss it. But it's not as important as the program that we're trying to get you to do for 16 weeks.

It also— it is also super fun to explore different shoes. What am I gonna pick? What brand do I like? Here's— with this aero gain, that kind of thing. It is a fun experience, but you're spot on. You know, it's in 2026 when we have the most information available. We're information overloaded. We're opinion overloaded with, with people saying, here's what you should do. It's funny that, you know, we just have to keep trying to simplify it and go, hey, there's a lot of noise. Let's bring it back to these fundamentals. Let's let's bring it back to to the way to get better, and I want to give a good example of our one of our triathletes Justin, who has had an amazing winter of training, and I want to explain why because he kind of he he's come from short course to to middle distance and 70.3 with a goal of progressing up to Ironman in a couple of years. But he kind of has listened to us for a long time. We've coached him for a couple years now, and he said he knows what to do to get better, and we set the program. At the start of winter, where it was, we wanna build you your weekend long rides in the hills and really get that leg strength up. You know, he coming from 40-kilometer bike rides, he really lacks the leg strength for a full 90K. It's his big— it's his— one of his biggest weaknesses. And then we said on Wednesday, you've got time for a 90-minute ride. Let's get that in the hills as well. You've got your hard sessions during the week. You've got your swim kilometers to do just to keep being consistent with that. And he had a period of about 12 weeks in a row. Where aside from some deload weeks, he did not miss a 4 to 4.5 ride with 2,000 meters of climbing on the weekend in the hills. He did not miss a Wednesday 90-minute ride with 1,000 meters of climbing or 1,200, whether it was outdoors or, or Zwift, you know, on, on Alpe d'Huez. He barely missed a Tuesday, Thursday hard session. He was consistently running 40 to 50 kilometers a week, varied intensities. Some of them, a lot of them were super easy, but some of them were subthreshold off the bike. Some of them were Up to threshold off the bike. Some of them were Olympic distance intensity, his 10k kind of intensity. He's able to do all that because of how consistent he's been. But I said to you one day, I said, "Oh, he's he's doing very much the same thing," and we rarely get an athlete that it's kind of the same program for 12 weeks in a row. And and the inclination as a coach is to vary it and change it up and go, "Oh, let's just try something different here," because you don't want the athlete to get bored. Or I ended up messaging him and saying. My temptation is to change something because it's rare that we get an athlete get 12 weeks in the hills in a row. You know, Wednesday, Sunday, that gets this much consistency. But we just need to ride this wave. You are having an unbelievable run. You're not injured. You know, we're really, we're progressing little bits of volume and intensity here and there. Your swimming's coming along, you know, great because you're doing your 2 big kind of sessions, 3 to 3.5K sessions a week. Let's not change anything. You know, that's the temptation to change it for changing's sake. But But rarely do we get this run. Just enjoy this because you will reap the benefits of this in the coming months after for how consistent this period was. And, and, yeah, I just, I said a lot of athletes, when you're on a good run, you know, don't change it and don't think about all the crazy stuff you could do. He just does the simple fundamentals, and he, he's flying because of it, and he will reap the rewards come the end of the year because of it.

Yeah. His improvement has been absolutely remarkable. And, yeah, as you say, the temptation is to keep fine-tuning, isn't it? But, but if it's not fixed, don't break it. And that's not to say that you should never change things at all.

It's not broken, don't fix it. Sorry.

That's right. Sorry. I got around the wrong way. So, but at the end of the day, you really, you really wanna make sure that the athlete is, is remaining consistent. And, and, you know, the stimulus is still there. Those, those hills rides, you know, they're the same each week, but, boy, go and do them. They are really stimulating some sort of fatigue level which is unrivaled. You know, no matter how long and how many times you do it, boy, it's fatiguing.

It seems like the same ride, but he's gone about it in a really smart way. He's riding similar climbs. He's changing courses, but he's going to the same climbs and seeing what power feels comfortable within range. You know, he's riding up to the upper echelon of 90% or, or just cruising. He rides with his son a bit, so then he'll keep up with him, or sometimes he'll ride off and then ride back to him. That's the variation you can get with the same sort of ride. But the fact is pulling that many long rides together. For me, I just, I just want to commend that. And, and look, coincidentally, you know, a couple weeks ago, he cramped really badly in the pool. And then we did a kind of a faster running session the next day, and he had a calf twinge. And he was able, he's been able to race on it, but it's actually just interrupted a couple of weeks of programming. We've had to have some light running weeks. I just said, well, thank goodness that we just stuck to the program for that 12 weeks because injuries do happen. And sometimes you're really unlucky with it. It was something that you couldn't probably see coming. We didn't expect a cramp in the pool the day before to To really impact your running load. But that's why we always say embrace the consistency when you have it because something will come up. You're gonna get sick from your kids. Your, your work's gonna take over and you miss some sessions. Some life event might happen. You might just get a niggle or an injury. And so when you're on a run, stick to the fundamentals for as long as you can.

It's not easy to stay, you know, green in TrainingPeaks. And I don't mean just green as in time, green as in time and doing the session properly. That's a really big ask to do. And people say, when I interview them to come and join our program, oh yeah, you won't have to worry about me with consistency. I'm really good at that. And then, you know, I immediately open their training program and I can see that it's just not consistent. That's actually what's holding them back. People actually get the wrong idea that they think they're consistent. But when you dig deep into the micro detail, The macro image of, of seeing just green doesn't tell the whole story. Digging into each session where you might not be quite hitting the session power numbers or your cadence is too low for what we're trying to do with stimulus for cardiovascular pedaling, you know, that's, that's consistency. You know, turning up each day is one thing, but turning up each day and doing the program the way it's actually meant to be Executed is the true consistency.

Totally agree. And I want to finish off with some really specific questions from our listeners and Malberg and go through some specific examples. Then we want to finish off the episode like we always do with some gratitude. And there's so much stuff to talk about, we haven't even gotten through half of it, but that's okay. There's definitely some future episodes. But going through, we had a question from Leighton who said, Longtime listener here. I know you guys are really big on race data, race execution plans, and data screens during the race, which is a big, a big one. I find funny that we are so big on the data screens. A lot of people like to simplify it, which is so alien to us. But they said that I have a question about race day execution. How do your athletes execute that specific plan on race day for triathlon and running? Do they just remember it? Is there notes on the bike? Do you have a structured workout that you put onto your Garmin? Thanks and love the work.

That scares me, that question, that the athlete hasn't done enough race-ready sessions that it's ingrained that his range is, for example, 200 to 225 watts. If you're not— if you're not across that, and no disrespect to Leighton's question at all. It's a fair and reasonable question that majority of triathletes would ask. But that's the beauty of being on a program where you've done 8 weeks of exactly those race-ready sessions where you would have a clear idea of where your ranges are from the training that you've done on those race-ready Saturday or Sunday sessions that we give our athletes. And also, to give away a little secret, we force our athletes. We force them. That is a very hard word to say. To give us a race plan based on their evidence that they've done from their training. So if they haven't done that detail and, and look back, I would be shocked. And the same with the run. So all of the runs off the bike, you would know where your ranges are, where you sucked at, where your sweet spot was, or where you're trying to aspire to. So come race day, I'm be— I'd be shocked if you couldn't really hone in on those numbers.

And the caveat to that would be when it's a difficult course with a lot of changes in direction or, or hills or elevation or turns cycling or running, You know, you can start to get confused when you, you talk about, here's what you need to be doing uphill into a headwind or downhill into a headwind or uphill into the tailwind or downhill into the tailwind. And, you know, depending on the court, on the day, you know, you're, you're heading north, southeast, or west, it's, it can be quite confusing. And, and so I get that part, but the principle is the simple side is here's my range. You know, when, when the bike's going slowest, you know, I need to be top of the range. When the bike's going fastest, I can be at the bottom of the range. And then running, it's a bit of the opposite. You know, when you're into a headwind, Now you slow down a bit and just take that headwind. When you're a tailwind, you enjoy the free speed a little bit. But you're so dialed in with those ranges that you know how to make decisions based on any part of the course with any conditions.

Yeah. And the, the data screen is the key to helping you make those decisions. So, so once you've done your race plan and you know your numbers and you've done them in training and you're confident that you can do that no matter what the course is, doesn't matter whether it's got wind, Doesn't matter whether it's got hills. It doesn't matter whether it's completely flat. If you use your data metrics properly, the speed will tell you what to do.

Mhmm.

If you're a 30k an hour rider over 90 kilometers in a triathlon, in a 70.3, that's easy. The minute your bike computer's doing 24 or 38 k's an hour, you've got the, the exact answer of what to do with your power. The minute your bike's going fast, You can be in the middle to the, the range that you've, you're, you've selected from your race plan towards the bottom half. So if your range is 220 to 250, the bike's doing 38 k's an hour and you're a 30 k an hour average, you could be doing 220 watts. That's fine. If you, if your bike's doing 18 k's an hour, you can be doing 248 watts, 250. Look at the speed. It'll tell you what to do next. And, and you have to know your numbers though. You have to know that your range is 220 to 250 or, or 300 to 330. If you don't know that, then there's no— there's nothing we can do to help really. It's— you've gotta know that information.

And it's a great question from Layton because, because when you start to dive into the nuances, you start to— it can be overwhelming. And we just had an athlete compete at Ironman Leipzig, which was the first time it was held there, and they gave you the classic kind of cycling racing Gran Fondo or proper racing sticker. With, at 3 kilometers, there's a sharp turn from a descent. At 10 kilometers, there's a cobblestone section. And it's a sticker that you can put on the headstem of your bike. And for a lot of races, courses do that to help you just know the kind of milestones, or here's a 3-kilometer climb at kilometer 17. That kind of stuff is super helpful just to, when you're in race mode, just to know what's coming up. But there's 2 parts to that. You wanna have studied the course somehow as best you can so you do know what's coming up. But also, if you had to be thrown into a course, exactly what you're saying, having never seen it before or, or, or never ridden it, you should still be able to execute quite well, given that, you know, if you knew the elevation, you know, how much elevation there's going to be, the wind of the day, and you should know your ranges enough to still execute that course quite well, still having no prior information to that. Does that make sense?

Yeah, but I still would say, George, you don't need to know the wind direction or the elevation. You just need to use your speed.

Yes.

And that'll tell you. And so don't complicate it. And I'm not saying you are, I'm saying to everybody listening, try not to complicate it. And if you are really not remembering what your ranges are, which I can understand that can happen, write that on your headstem and stick it on the headstem. And your bottom of the range is 200, your top of the range is 230. Okay. I know that when the bike's going slow, I can do 200. When the bike's going— sorry, I can do 230. When the bike's going fast, I can do 200. They're, they're my ranges. And, and if you just stick to that basic principle, you can't go wrong. And if you're worried about it in the run, you don't know what your, your, your running pace should be, again, you can just write the ranges down on, you know, 450 to 515. And the fact that you write it down will make you remember it anyway.

Yeah. Exactly. Yeah.

Yeah.

No, it's a great, it's a great topic. And, I mean, we've done many podcast episodes on, because it can be confusing, but we also always wanna simplify it. One more comment from a listener that we just wanted to read out, which was really great from James. Not actually a coaching request or question, but a thank you from a long-term podcast listener. I just completed my first 70.3 on a very wet and windy day. I was absolutely buzzed after hitting the swim faster and came onto the bike on top of the world. But realized pretty quickly that I was 15 beats per minute over my heart rate numbers, even though my lungs and Legs felt comfortable. I was instantly flooded with advice about sticking to your numbers and being deceived by race day adrenaline. I drew my pace back to the plan and thank God I did because stomach cramps threw me in the second half of the bike. While I didn't need to split the bike, the early pacing enabled me to hold onto a respectable time for the ride and came to T2 with a positive mindset. I was therefore able to reset my mind for the run. I crossed the line absolutely spent, but had a great day and super proud to get through the swim and the run on the right target. And if I had not had the TriValent mantra in my mind all day, I'm sure the second half would have— of the block would have broken me. And that's the TriValent Method. And very congratulations to you, James, for following, executing the TriValent Method from the podcast. We'd love to hear that.

Yeah, great hearing stories like that. And, uh, uh, I, I really am so grateful that we are reaching people, um, and they are listening and implementing our advice. And even though I said that in the middle of this podcast that Don't believe everything you hear unless you are super confident that it comes from a sound background. And I think that's what we're trying to do, trying to help people improve their performances no matter what event they're doing. It's just trying to get your personal best effort by the methods we're trying to tell in this podcast.

On the heart rate point, it's very interesting for race day. You know, we want heart rate there, but you've gotta— we always say this, but, you know, that is not a locked-in metric that you can just stick to from the start and go, oh, I know my heart rate in race-ready sessions is this. Therefore, I should stick to that on race day. It's great information, as James just used, but we had the opposite experience with an athlete on Sunday in the marathon. You know, her heart rate in the race was way higher than training due to a lot of factors, but she felt completely fine. But in this instance, she needed to trust her legs and, and her fitness over her heart rate. She actually backed off because she was worried about her heart rate. But for some reason on the day, the heart rate was just high, but it wasn't an indication of her form, and she came flying home, and she actually left too much in the tank early because she was holding herself back because the heart rate that she was seeing was 7 or 8 beats higher per minute early on in a marathon run. That's really freaky. And so she was going, oh, this— I don't like that. And so she, she held back when she probably didn't need to. That's a very rare occasion that that happens, but, but it's a good example.

But as I said to you, Gerard, you know, the reason she pulled back was she saw, she saw a high heart rate that enabled her to run so well in the second half.

Agreed.

And don't forget, there's 2 things that can happen when you taper. Your heart rate can go very high, and you don't feel like it's very high. And you shouldn't, you shouldn't worry that your heart rate is above the level if it feels okay. If your heart rate's above the level and it doesn't feel okay, that's a different story. And so you can have 2 things happen. Heart rate can go, you know, 10, 15 beats above where it should be, because you're tapered and it doesn't hurt you. That's what tapering does. You're allowed— enabled to run at a higher heart rate for less effort. It's brilliant. That's what tapering is trying to achieve. Or the heart rate is that you're running too hard. It's no different to a low heart rate. Low heart rate can mean that you're super fit and you're handling the, the pace really well, or you're actually in a hole and you can't get your heart rate up. And, you know, both of those things could be right. And same with the high heart rate. It could be you're well tapered and it's not affecting you at all, or that it's too hard. And so differentiating is very difficult. And if you feel after 15, 20 minutes of running that it's not actually hurting you, then you can make that decision a bit quicker. But I think it still paid dividends for her.

Absolutely. I totally agree. That's probably enough for this episode. If you like our coaching philosophies and the way we go about it and you would like to get the same results as our athletes, you can apply to get coached by us at travelocoaching.com.au. And specifically, we actually have 5 spots open for North American athletes, those athletes across North America, because one of our coaches there has some spaces available. And to be clear, our coaches have capped spaces for the amount of athletes that they coach at any one time, so spots are limited. But we have just 5 available for any North American athletes. So if you'd like to get coached by the Travelo Method and Travelo Way, go to our website now, travelocoaching.com.au. And apply there. And Dad, to finish off, we always like to do our gratitude segment. So what are you grateful for?

My gratitude this week is a very personal one, which I don't mind sharing because I think it's, I think it's really good that you get an opportunity to say some good things about someone that you really care about. And my older brother, who I really loved and adored growing up, turned 70 on the weekend, and I had to give a speech. And I did battle through the speech a bit, actually, but But I really wanted to get across to him before we all pass away. And I really think it's important that you say things to people, not as a eulogy when they're at their funeral, but before they actually get to their funeral. And, you know, I just was so grateful for what he has done in the 70 years that he's been alive to help me throughout my life. And I think it felt really good for me to be able to get that across to him. And I haven't told him that ever.

Yeah.

And I think, yeah, that's my gratitude that I had that opportunity before, you know, it's too late for all of us to say exactly how I felt about him and what he meant to me. So yeah, that's my gratitude.

Yeah, that's brilliant. I was able to hear the speech and it was absolutely fantastic. And I so agree with the sentiment that, yeah, it's so much better to hear that while someone's alive rather than unfortunately having to say it at a eulogy. commitments to having that idea and saying all that and taking the time. My gratitude is actually, I'm really grateful for voice notes and voice note apps. It's so great in modern day to, if you can't catch up with someone in person or you can't get each other on the phone, if you're playing a lot of phone tennis, I just love getting a 5 or 10 minute kind of voice message catch up from friends. It's a great way to stay connected and feel like you really get to hear about each other's lives even though you might be super far apart. I've been using that a lot with friends around the world. So that's my gratitude.

Yep. I love that. It's, uh, it's— I've used it a fair bit. And the good thing is, George, you can hear the tone of people's voice and the excitement. And whereas you can't read that into some printed word, I think, I think it just is the next level. I love it too.

Obviously, we use it a lot in coaching as well. You know, an athlete might ask a question, and if it can be a quick text response, then that's easy. But sometimes it requires quite a nuanced Explanation. So you just send them a you know a three or five minute voice message, and you can really get your point across much better than you can in a text message. So that's it for this episode. We didn't get through all the racing news. I mean, what's coming up? You know, the Volta España has still got to finish with Pogacar crashing out sadly. That's probably the biggest cycling news story. You know, it actually has opened the race right up, and then it opens the world up as well because it doesn't look like sadly Pogacar will be able to compete there. But suddenly, I think a lot of racers are licking their lips thinking. Jeez, we've all got a chance here again because any race he's in, they don't really have a chance. So, that's super interesting. The Worlds 70.3 and Ironman World Championships are coming up. The Diamond League final is this week in athletics. A lot of fun stuff happening. We can't wait to keep talking about it. We'll have to do it in future episodes. That's it for this one. Hope you enjoyed it, and we'll see you on the next one. Thanks for listening.