I don't know what the future this podcast holds. I've been putting the videos up on YouTube and I've been putting the videos up on Facebook as well. I'm not sure if I'll stop down that at some point and just confine it to the podcast platform. I think there's something special about the podcast platform where you can stick the headphones in and go Mountain Walk and I like the I like the passiveness of it that you can bring it in but Yeah, I don't know. I don't know what the the The future of it all people have asked him about guests and I had a couple of guests lined up for last week And then you know what I just had so much like I don't want the podcast really to Start extending into these mamas. I want to be quite respectfully your time And I don't want them to extend into these mamas long episodes, but then again, a podcast, it's going to be as long as it needs to be, and maybe I shouldn't jerk away from the guests that haven't guests on will add to it. So we might start going down that direction where we do a deep dive and say we take a topic, you know, we talk about sleep or we talk about cold immersion or he, you know, photoboil modulation or some of this cool shit we're going to get into. That's the week's go because I've mentioned a few times that we've displayed a group going the boyo-haxxylic group and I've been a bit quiet in the bioaxicales this week and I missed this week's installment for them because of the 8 week challenge. I've been getting built. But, yeah, each week the guys are diving deeper into stuff like controlling blood sugars, grounding the idea of positive and negative ions charged and I was able to optimize sleep with strategies around blocking blue-loise strategies around controlling core body temperature, localized cold therapy, cold immersion, cold hermogenesis, photoboil modulation, grounding, structured water, all this stuff. It's the new, it's where sport is going. I can see it in top professional sports, in NFL, NBA, and coming into the premiership and stuff, it's where sport's going. It's a 360 view of coaching rather than Josie. Here's training peaks. So I bang up a lot of sessions for you and do them, and this worked for me. and we're smarter than that now and even thinking about like, Doyas, and there's no real one answer to Doyas, it's not Keto, it's not Paleo, it's not vegan, it's genetic testing and we need to be looking at genetic testing and saying what we're genetically predisposed there are certain dietary principles which hold true, regardless of what dietary philosophy is subscribed and then obviously there's moral considerations if you're into animal welfare and stuff you have different considerations But yeah, I think we're getting smarter and it's advancing more so you know coaching needs evolve and move with it It's a big reason I stepped back into the coaching ring into the proverbial ring and took the gloves back on Laced them back up was because I just felt coaching dead. It was delightful. It wasn't innovating at all. So Back to shake it up again Just give me one more platinum plaque to fuck wrap you can have a back tell me who said that Irish Corner, let's jump in. Actually, to know what, before we go into Irish Corner I'll talk to you a little bit of a dis-a-week challenge because you're probably sick of me rabbit and not about it and I'm sick of building it. If I could completely show you whoa I was epic, it was epic. Last night up till 2am, up again 7am this morning, any one video you can see maybe look a bit towards, up at 7am, stuck another, whatever, I'm recording this now, it's half 7pm. It's looking at our 12 hour day in. It's finally ready. It's finally ready to go. The 8 week challenge is amazing. Pick 8 weeks because 8 weeks I feel from now till the end of the season. If you don't get started for a couple of weeks even, you've still got 8 weeks of runway before the clock's changed, before the weather starts getting shut. I actually think even if someone comes to this in the middle of winter or the middle of summer, It's eight weeks is such a beautiful time period because I know you can roll your sleeves up for eight weeks. You can get the head down, stay dedicated for eight weeks. If you start saying 16, I start going, oh, I need to plan holidays around this. I need to talk to me, missus. I need to get, you know, it starts getting too unmanageable. But eight weeks is a period where I felt we could make huge tangible changes for people and also shorten off the take of roll if they're slaves and get stuck into this. There's a bunch of different parts to this eight week challenge. I'm not going to tell you them all now. I'm going to pop a link down below. And that's going to give you information on what's involved in this 8-week challenge and see if you have the stones and off to join me on this 8-week challenge.
So Sunweb is getting quite a crowded roster now, So hopefully the guys can jail and stick it up to team Ineos. I want to finish out today's podcast and talk to you guys about something called the Escape Arrival framework. This is pretty powerful. So how cool is this, Mike Filmany? I'm just watching on YouTube or Facebook. Podcasts won't appreciate it. But, you know, as we said soon, the podcast will rain supreme and all the Facebook and YouTube guys will be killed off. But, till then, you get to enjoy a little more visual ads of me swinging the bike film around, and escape a reliable framework. So the idea with escape an escape a reliable framework is what's the reality, it's kind of a goal setting too. But it's how do I use a non-hippy, like, inclusive, I don't like to use holistic. It's more of a 360 goal setting too. So you start off with your reality that you want to escape from on one end of a continuum and on the far end of the continuum you plot your vision that you have for the future. So what you're trying to escape from, what you're trying to arrive to, so your non-desorable reality at the moment and your dream or envisaged future are not a continuum from one end to the other and then you plot what has to happen along the way for you to go from your reality to your vision. So you can use this for you know getting upgraded from cat tree. So you're a cat tree rider at the moment and you want to arrive to being a cat one rider. So what has to happen and then we start plan on KPIs, key performance indicators along the way, little steps. So what's happening? You have to drop five kilograms. You have to put 50 watts onto your sprints and you have to learn how to ride in the bunch. Okay, so there are three things and then we break down those three things. So we take you have to put 50 watts onto your sprint and then we do the exact same again. We go and escape or I will framework on 50 watts in your sprint and we break it down into water our KPIs, okay, well to do that you need to get a coach, to do that you need to protect six hours a week training time, to do that you need to comply with the training sessions that you're set. So now we have a tangible ladder almost to get us the KPIs we need to hit us those KPIs like little dominoes to knock out our 50 wathsing, then we talk about okay we need to lose a a bit of weight, okay, how do we do that? We need to lose five kilos, we'll save from our escape to our arrival. And we plot the steps and lose enough five kilos. So we need to stop eating after eight o'clock. We need to three days a week, add in intermittent fast and we need to stop drinking on the weekend. So there are three KPIs we need to hit our weight targets. And you see, once you once you hit these sort of the mini hurdles, the bigger one starts falling for you. So it's very easy to do in cycling and Brilliant. It's a brilliant tool. So you want to really ask yourself, you know, what does your ideal situation look like? Write down a bunch of details about that and then start thinking why do you want this outcome? What are you looking to achieve that ideal situation? And then we can break it back and we think about what strategies are we going to use to achieve that outcome? But where this gets really cool on what, you know, it's the focus and I think why a lot of you guys listen to this podcast. It's we're trying to balance most of us are balanced, so I've been with something very few of us are full-time athletes and even the full-time athletes out there. I know a lot of cyclists don't get credit for having utter interests outside for whether they're taking photography courses, whether trying to run their own business on the side, whether they're a YouTube blogger, whether they're building social profiles on Instagram, they have utter interests. So it's so I can definitely get balanced with other stuff. But what I think is really powerful about this is it's a tool for your own life for self-reflection. So you think about what does my ideal life look like. And for me, you can kind of break it down into what are the different aspects that make up you as a person. So you've got, because we've all these different hats we wear, we're not the same person to anyone, you've got your interaction with your family, you've got, if you're listening to this, probably your sport, you've got your relationship with your girlfriend, you've got, for me, I like to have a progress or a productivity or a personal development section. Then you have a spirituality on spirituality, I mean, different things to different people. It could be just meditation for one person. It could be developed Catholic or Mormon for another then you have your work and then you have your finance So I think those areas.