1.Hello you absolutely beautiful cycling fans and welcome back to…

Hello you absolutely beautiful cycling fans and welcome back to another A1 show. It's Friday and as promised I'm back with another one. We got a busy show again today guys. I'm going to talk to you about what I was doing on a tandem behind a motorbike. Yeah more will be revealed on that one. I'm going to talk to you about a few things we have gone A1 at the moment including a new website build some crazy stats on our show downloads. Other update on how my 30 day no sugar challenge is gone. I'm gonna talk to you about an obscure college professor philosophy lecturer and what he has to do with Seigland. That's a weird link and that's all coming up. We're gonna talk about Dan Martin's big transfer, Sam Bennett's tree stage wins and his criticism in the Brink Bank organizers. So that's all coming up so without forage with you. Let's pop on writing and get going with another A1 show. guys I was checking out the stats on DA1 show on on who's been listening who's been downloading the podcast it's pretty crazy so I'm gonna pull them up here just I just want to give a shout out to some people and some of the far off wrongs that are listening to their show so I'm using the podcast platform to let you break them down. Like we've got chunk of listeners in a lot in the United States, Australia, Canada, Spain, South Africa, you know Arab Emirates, Sweden, if you're from any of these, they're not mad places, there's places I wouldn't have thought that we had a following. Azerbaijan, who's listening Azerbaijan? Give me, hit me up on social, I want to talk to these people. Korea, Norway, Portugal, Belgium, Kazakhstan, Qatar, Switzerland, Indonesia, Slovakia, Greece, Puerto Rico, Croatia, Denmark, Mongolia, unreal stuff. The power of social media and the power of podcasts and as a platform. I'm blown away by it. I'm blown away by it. So thanks for everyone for all those downloads and fire off places. I was yesterday on the back of at hand them. Now on the front of a tandem behind a maupe, doing 65, 75k an hour at times crazy to any motorist gone past gone, what is going on here but not so crazy with a little bit of context. I've been helping out Peter Ryan a little bit, Peter is an Irish Paralympic athlete and he's trying for Tokyo. So I've raced a little bit from this year and he wants me following some of the A1 channels, we'll see him's over in Italy during the World Cup but he's off to the World Championships, I'm not going to that with them but I've just helped them out with a bit of training so we're a motor pace in yesterday which must have looked completely bizarre for any motorist gone past seeing a tandem on the back of a maupet at 65, 75 hour entail wind sections because the tandem really shifts and then you add in the maupet in front of it it even shifts more absolutely grateful and if anyone has an opportunity to ride a tandem you should definitely check that out because if you love golf fast and you love bike riding you're going to love the health and there are a couple of random things before we get into the more substantive action. A client and listener sent us in this it's called Pure Lotion with Boycurb by human performance. These guys were one of the sponsors on the Lancer Armstrong Middle Podcast. I think it's a company that Lancer Armstrong's venture capital firm has invested in and it is Pure Lotion delivers more of the more boy character but then your body naturally produces to neutralise acid, battle fatigue and reduce soreness. Haven't used it yet, this is not a sponsor in any way, just got that as present. Feel free to send me in shit and I will, if it merits a shout out and looks decent, I'll let you know how it's gone. Also, I've been using the Woop and the jury is not fully in on Woop yet, but it's close to being in and it's close to coming back as piece of shit. I'll do a full YouTube review on the Woop. There's a number of things annoying me about it, so I think it's pretty unusable and I won't be recommending that to clients for anyone to get one but you know there you go you're gonna get honest reviews. Another one I got sent in all the way from Canada. I have got roasted and berry Ontario with a couple of clients out that direction and and it's a coffee from Epic Nord Coffee. Sweet coffee, sweet, sweet coffee. Fuel your next mission. We don't just believe in working hard, playing even harder. It reminds me of the Simpsons episode where everyone in the steel mill is gay. Thanks for the coffee. Thanks for the boy, Carab. Thanks for the whoop. The coffee and the boy, Carab. Well, the boy, Carab was on test. The coffee's a winner, definitely.

2.Whoop, close to being a failure, but we'll see

The whoop, close to being a failure, but we'll see. Right, let's get into the big ticket items. My sugar challenge, how was that going? It's been her endless, it's been her endlessly heart. What am I a week? I'm close a week, I'm six days or something. Off the sugar and has it been an emotional rollercoaster. I got a clarifying to sugar because I got a lot of DMs on Twitter. And I got a couple of nutritionists concerned about demonoids and sugar, which I'm totally not the only if they take. This is the problem with headline readers. If you read a headline and you go, oh, he's off sugar for 30 days, yeah, you can demonize it. If you actually talk to the time to listen to the podcast, you know, I'm doing this really to break my personal addiction with sugar, not demonizing carbohydrates as a food group. Also, I'm getting away from added sugar and not natural sugars. You know, I'm not off fruit, I'm not off, you know, sugars that are in dates. In fact, that sort of stuff is powering me and trying it at the moment. like the Sarah's recipe about last week. Once you guys download that you can go back to the last episode if you haven't and there's a link to that recipe. It's like a parable. Great reception actually to Sarah's recipe so I might get Sarah a twister arm and get her back on to drop us another recipe on Monday's podcast. I'm thinking some sort of ooze for the bike. The balls are nice but I'm thinking something a bit ooey and I don't know maybe needs a little bit of help. maybe need a little bit of sugar free chocolate or something. I don't know. I'll see what she has. Uproslave. But so I'm off added sugar and not off all sugar because China will be very very difficult gone folky or experienced stuff like the low carb flu which guys call and stuff. But so the 30 day challenge has been hard because even though I'm getting natural sugars my body's probably getting I don't know what to say like 10% 15% of its usual sugar intake and it's struggling. I've had some real low energy days. I had a splitting headache all day today as well. I absolutely split and got up at 8 o'clock. I had to go back to bed at 11. I had a meeting in the city. I came back. I had to go to bed again after. So yeah, it's been a rough day with the headache today. But I'm hoping I'm coming out the fire so I did that. So I wanted to talk that the 30 day challenge and the Yanny Brackovich article we talked about where he came out talking about his food disorder. The two of those prompted me to just think a little bit more around food and a lot of food is an industry and actually have a blog which has gone out to our beta group around this and the huge industrial and influence and lobby group powers that are concerned in the food industry and the food is an industry and with a lot of these diets We're demonizing food and we're talking in absolutes. Like a great example is the traffic light system. Green, you can have it orange, you can have some of it red, you can't have any of it. So there's a whole list of stuff that we can't have any of. So we're putting a tag onto that food. It's red, we can't have any of it. It's bad, it's no go. It's very, very negative connotations around anything in that red list. So my problem with that is food is amazing. Food is, you know, it's a cultural experience. Food brings people together. Like I think about someone, the happiest family days we've ever had and they've all been around the Christmas dinner table or birthday dinners. It's amazing for bringing people together. But when we put tags onto food, like bad food, red list food, we attach feelings of shame, guilt, remorse. I mean, encourage things like binge eating. So I think we need to get away from that, like sort of judgment practices around food. Like the good and the bad tag. It's a very simplistic tag for a complex choice because it's not a bad food. You know, if I have a slight a cake on my birthday, that's not bad. So I shouldn't have food anxiety around that because I'm saying it's bad. Like I'll do the air comments here for anyone that's watching our Listen on podcast, the little air quotes who someone has a quote in it. agriculture is still the easiest way to see if somebody's a dickhead. True, I've just done them. It's like a cake on your birthday, it's not bad. Tobler on a Christmas is not bad. You know, having wine on a Friday to unwind after a long week of work, these things aren't inherently bad. But when we tag these things as bad, that's when those feelings kick in, the shame, the guilt, the remorse.

3.Those tags aren't helpful, those traffic light systems aren't…

So those tags aren't helpful, those traffic light systems aren't helpful, we need need to move away from that. We need to understand as well, it's the same I talked to people who were training. One session won't make or break your season. One thought choice won't make or break your diet. One don't or won't make you fast. One threshold session won't make you fast. Abitual patterns, that's what's going to change. If you're in a bad habitual dietary pattern that's going to have negative consequences. If you make occasional choices, which are conscious choices, which you're in charge of, which are choices that well-informed choices like the cake at your birthday, like relax on a Friday, like dessert after dinner with a girlfriend or family for a nice dinner, these are conscious choices and you shouldn't feel bad about having that food. The way I try to encourage clients to do it, it's the parietal principles 80-20. So it's make 20% bad decisions, informed bad decisions and 80% good decisions. And you're going to arrive in a pretty good place. And you know, the parietal principles were reading up on if you don't know what it is. The parietal principles, the idea that like 20% of our work gives us 80% of our results. That's 20% of our bad habits give us 80% of our ill health consequences, that we can use the 2080 ratio to describe a lot of our behavioral patterns. Very interesting stuff. But in this case, I like to think of this. If you can make 80% good decisions and you can make 20%, I'm going to use the inverted comms again, bad decisions. But when I say bad, there can be consciously bad decisions where we say, you know, I'm going to, it's Christmas. It's my birthday. the weekend. It's a special occasion. I feel like a treat and I'm not gonna have a judgment around that treat. I'm just gonna enjoy that food. So I see the same thing with coaching practices. You know, there's some coaches out there that they just don't prioritize longevity and sustainability. They absolutely run athletes into the ground and they'd be the athlete lasts, I don't know, two, three years in the sport max or they blitz it hard for a year but then what happens if a bad association between cycling and the bad association bad feelings attached to cycling like the feeling of sacrifice because you have to forego order stuff to cycling it shouldn't always be this way. Cycling is it's a sustainable pursuit that we can enjoy you know for years and years and years you know or some teammates they're into their 50s and they're still they're gigging hard and they're enjoying and they're loving it and they're absolute hitters and that's true sustainable practices around food, sustainable practices around lifestyle. So that's what I'm all about. I hope you enjoyed that rant. I've got to be the stick for the constant water breaks. So I've tried to cut down on the water breaks. I do have my roadman cup here which anyone on the YouTube edit will be able to see limited edition roadman cops when I say limited they're gone impossible to get like gold dust if you see one bid on big time don't we have any left um Dan Martin let's talk about Dan Martin this should have been a simple transfer story specula last week that Dan Martin might be going to away from UAE he was critical of their preparation for the tour de France he was critical the nutrition and he has in fact left UAE and he's gone to Israel's cycling academy. So Dan said I've seen Israel's cycling academy grow from the outside and I'm excited to be able to join it now. So Connor Don is also at Israel's cycling academy. So I'm not massively political. I don't get, I don't really get into the political debates in which I used to in my college days really follow politics and and really be a you know avid follower of World of Fairs. But I know a lot of Irish people really sympathize with the Palestinian plight and I know Connor don't got a lot of stick when he went to Israel's Cycling Academy on social media. I don't know where I sit on this topic. I don't should sport be political. I don't think so. I think it should transcend the both politics and you know is this gonna stop Irish people getting behind Dan Martin at races? You know yeah it probably is gonna stop a cohort of Irish people who are very political and have their own reasons. I know you know the Palestinian plowages typically being one of talking I like to generalise. It's typically been a ploy to see really sympathise with in our own Palestinian flags, flowing Belfast in Republican areas. Maybe there's a cohort of those sort of people who are going to fly Palestinian flags who now won't get behind that mountain, but on the Venn diagram of cycle and politics, I feel like that intersection of the people who are a Palestinian, who are passionate Palestinian sympathisers.

4.Can advance, I feel like there's not going to be a huge amount to them

And so I can advance, I feel like there's not going to be a huge amount to them. I don't think it's going to do any damage to Dan Martin's career but I think it will be a talking point in the short term anyway. I will still be following Dan. I still think he's one of the best writers in the world and I still think he's many good years ahead of him so it won't put me off at all but I know and now it's going to be something that people will talk about. Order World Tour, Order Cycling News. We had our very own Sam Bennett, the fastest man in the world. Yep, I said it, Sam Benis is the fastest man in the world. Tree stage is a Brink Bank. Today he came out, he's getting a bit more seniority in the peloton and when that happens you can start speaking out. So we said I'd liked another tall process behind the barriers with 200 meters ago. Our sport is dangerous enough and he's talking about the Brink Bank. Crazy. If you have to watch the video, I think Bennett might have tweeted it. He didn't win today's stage but if you look at the legs on the barriers coming out with 200 to go, they're scandalous. like something from the Patrick's Day parade. They're absolutely brutal. Really, really unacceptable. Unacceptable. So I hope the UCI listened to Ben. I hope they start looking at that. Like it's not that hard to get. I remember racing in the US on like speed week and you know national criteria on calendar races and they had the exact same barriers with these big legs. they cause crashes and when you hit them they're fucking sore so yeah like it's not that hard to build a barrier without the leg sticking out I don't know what the difficulty is with it so I'm really hoping that that gets sorted because it's it's gonna you know we've seen a death in Sowiklin last week it's a dangerous dangerous board it doesn't need a bad accident before we start taking action on that sort of stuff. You know, we need to be proactive on it, and that's maybe where, again, we could see a Reuters association. There's a real need for a Reuters association, but a Reuters association with a bit of tease and a bit of power work as the one that's there at the moment seems completely ineffective, and Saigon's talking about it in the tour, the extreme he's and things like that. I'm close to confirming that, daily Vuelta podcast. It's you know what it's just such a big undertaking that I'm hesitant to do it so I'm trying to move some things in the calendar rounds and you know way busier with A1 since the podcast started the podcast I suppose it generates that it generates the heat it generates the interest it generates the focus but it also starts hoylut in some weaknesses like the website rebuild which is almost finished kind of going on this week. That stuff takes time. So, other stuff going on the background, like our eight-week challenge is gonna launch, oh, sure, what a perfect segue. Segue myself into this. Our eight-week challenge is going to launch on Monday. All things gone well. I'm gonna put in a big weekend. I've, the product complete, just need to finish coordinating with the website developer and build out a couple of last parts and it's good to go. So I'm looking forward to bringing you guys that. So what that's gonna be is I'm challenging you guys to join me on an eight week challenge. So I'm gonna build a training plan for you guys around your work, your family life schedule. All that shit that pops up. I'm personally gonna build a plan. I haven't coached anyone in about two years, but I'm gonna come back and I'm gonna build these plans for people personally. But I'm also gonna add in some of the stuff we've been talking about in this. We're doing this wind the morning, wind the day section, which I'll put out a video and you'll see more about it. But I'm gonna ask you to complete a very specific morning routine. It's about 10 minutes it's gonna take so you're gonna have to wake up 10 minutes earlier. And in that morning routine, like if you do this every morning, you're gonna see a really powerful effect and it's starting to melt away fast. Over the course of this eight-week challenge, it's gonna rebalance your hormones to help reset your sacrarian rhythm. That's like your natural rhythm that helps you sleep. And it's gonna restore your electrolyte balance, which is most likely off-wacking off-keel turn unless you're looking at the moment. And we have a bunch of other stuff as well, which you'll hear all about on Monday, or mail out the email list if you're on the email list and you'll see it across social. So it's going to be an eight week challenge. I'm going to talk to you in that. There's a wee little audio book that I've recorded where I'm going to talk to you about what sort of goal you should set at the end of the eight weeks.

5.Big thing for me is, you know, if you push now to at this point, the…

And the big thing for me is, you know, if you push now to at this point, the season, we still got loads of sunshine. There's still races going on like here in Ireland. We're still racing the classic league last round in Cork It's not the 22nd September and there's plenty of races still going on the unhill climb races or after that So there's plenty of racing going on but I see lads packing in the season early Like there's no point packing the season early now because all that happens is you end up growing longer hours in the winter in the miserable I've done it before it's miserable. So I'm not there again And that's why I've put together is a week challenge So you're gonna hear all about that comments here very soon. It's cool as fuck really interesting in it. So I'm yeah I'm super excited to get stuck into that myself and I hope a bunch of you guys join me for it. I've been really enjoying the mix and I've got a good few people of emails talking about how to just join this mix of training kind of philosophy, productivity, personal development like I'm a personal development self-help whatever genre you on up on a I myself help know what I love all that year. So I've been talking to people about what books I'm reading and stuff at the moment and people seem to be really enjoying that actually here's the book I'm reading at the moment. Haven't even started with Just Arrive Wilton, Just Arrive DeBore trying to fight the Amazon and I'll just figure Sir End Dublin. Moby and Dennis fell apart, recommendation from a friend that's meant to be absolutely brilliant. So that's the one for the common week. Haven't started I actually just finished a friend's book. He wrote a personal book for just friends and family which is really cool. And it's just talking about his life and it's just for friends and family. Never seen it the one before but really really enjoyed it. It's one of the most enjoyable books I've read in a long time. So you guys are all simply enjoying that mix. And on that vein I want to talk to you about something today on the personal development vein which there's a lot to take for a cyclist out of this. So this guy's name, Ichikomar Roa. So you want to google him, it's S-R-I-K-U-M-A-R and it's our name is O-A-O. And he has some amazing musings on resilience and how we can build resilience in life, in sport, whatever you want wanted to be. So the background on this guy, he's a lecturer and a philosopher and sort of a personal development type character, but he started out in a small community college given this, these are a couple of ideas from his lecture that became wildly popular. So he started out giving this lecture and it started becoming very, very popular. To the point that he'd cues outside his classroom for this like who cues no one goes to class in college or university like no one turns up he was about 20% torn up right at say but you know save us a hundred seats in the auditorium he was having 120 people showing up so people were cute and early to get in popularity of this just snowballed word spread he moved to bigger university same thing happened because this course was having just profound impact on people's lives. He moved to some of the bigger universities, teaching it in Stanford, Harvard, in business skills, even though it's not a business topic and philosophy and personal development is kind of taught of as nearly a lesser science in some of those kind of snooty or ivy-laked type places. So it shows you the quality of his speaking and the quality of some of the ideas that he was speaking about. But I want to talk to you about three ideas on how he believes, resilience should build, and his outlook on life. And there's definitely a lot to be learned on this. So idea number one, he calls it good thing, bad thing, who knows. And it's the idea of how can something you would label bad, how something that you would typically labeled bad could actually turn out to be good. So to illustrate this, he gives the example of this rural farmer. And the rural farmer puts his entire family fortune up and he buys a horse and every on the village is like, oh my god, how did you get the money together? This is in a rural village where one horse was considered a very wealthy man in the village. So all the villagers were, you know, praising them about how we got this money together for the horse. This is amazing and I'm gonna make a long story short here anyway the horse escapes villagers commiserate him Oh my god, how the horse is gone your whole family fortune is gone. This is so terrible and he replies good thing bad thing who knows? So he's no horse. He's no money the lads around he's on his hands and he is family doesn't know what they're gonna do Few days later.

6.He still hasn't meant the defense from where the horse escapes the…

He still hasn't meant the defense from where the horse escapes the horse arrives back and he's picked up another number of boiled horses with him and he fences them in and now he has 10 horses so he's by far the richest man in the village so the same neighbors come back and are like oh my god you're the luckiest man in the village just as ridiculous he's won the lot of like the gods of small island etc and he's like good thing bad thing who knows so his eldest son is riding on the horse a couple of days later the eldest son is strong from the horse and he's a particularly bad leg break. The same villagers come back, misery, and oh my god you're eldest soon. You know he was to look after you when you're older, no one's gonna marry him, this is terrible. What are you gonna do? I feel so bad for you. He replies again, good thing bad thing, who knows? And the local general rolls trail about two weeks later and he's gone to war with the neighbouring country and he's conscripting all young men under the age of 25 into the army, able-bodied young men into the army and obviously his son is not able-bodied because he's broke his leg, the neighbours come back around and say, you know, oh my god, you're so lucky, all our sons are going to be killed at war, you still have your son at home and he said, obviously predictably enough, thing bad thing who knows and the idea is that we shouldn't label stuff good or bad because we really don't know what the world has in store for us what our journey is gonna bring so that's this forced idea and I think you know I'm not gonna label the point but if you take your time and just reflect on some of the stuff that's happened in your life I think maybe it's happened for a reason good thing bad thing who knows a second idea is called the benevolent universe this is something I'd heard about before. You know, everyone knows Einstein from a lot of his amazing scientific discoveries, but Einstein was an amazing philosopher. And Einstein came up with this theory called the Benevolent Universe. And he said it's the most important question he's ever asked in his entire academic career. And that question was what if the universe is friendly? So Einstein taught about like what if everything that happened to you is exactly what you need at that time. So let me give you an example to illustrate that. So when you're young and you're scrying and you're screaming and you want an ice cream and your parents give you vegetables, it's not what you want. You want the ice cream but you got what you need, the vegetables for systems to grow to, you know, healthy body composition, all that stuff. So it's that that sort of face off between what you want and what you need. And Einstein goes on and sort of says, well, you know, what if the universe has given you exactly what you need at the precise moment you needed for your growth, but you won't, you just, you fail to recognize this until further down the line. So he speaks to the universe almost as a higher power. If you believe that higher power, that's guiding you and it's giving you exactly what you need at each point in your journey. So it's an interesting theory to start thinking about is the universe could it potentially be friendly and has our back. I like to think of it like a good friend, like a good friend just has your back like I had a buddy in college and he done the same course as me. He was a year ahead of me and he wouldn't give me his college essays. I remember taking like what the fuck he gave everyone else's college essays and they passed to me and made a couple of challenges put them in his own work save them weeks but he wouldn't give them to me. and I probably didn't understand it till years later that he actually didn't give them to me because he cared. So, the universe has given you exactly what you need at every part in the process. The last one I'm going to head on is a third idea he has in this resilience. Take this, stop the podcast, re-listen today and think about the application here on life into sport because it goes very deep if you think about it in sport, but also into your family life because it's so linked and that's this common thread we're seeing in the podcast all the time are sporting life, it's so linked with our personal life, with our professional life, none of them happen in isolation. So it's toward one, it's about investing in the process and not the outcome. So it's this idea that we forget about the goals. So this is, I'm going to be talking to you in the eight week challenge a lot about this.

7.We set the goals because they're important, they're like our North…

We set the goals because they're important, they're like our North Star, they set the direction we're going to travel. But once we've set that direction, forget about those goals and let's not give them a second thought. Now all we need to do is we need to worry about the activities that we need to perform to reach those steps and we put all our energy into those activities. So we don't stress on that goal anymore. We focus on those activities or steps or KPIs to get us to that goal. And why do we want to do that? We want to do it so we can enjoy the journey because when we think about it, the journey is all we have. The destinations actually more of a mirage. You need to enjoy the journey. You need to enjoy the training to get or order the goal is never going to happen. It's a real chicken and egg thing. If you don't enjoy the training and invest in that process, the goal is not going to happen. Conversely, if you forget about the goal and you throw yourself in and really enjoy the training, the goal is more likely to be achieved. So you're doing and we're performing that training because the universe is almost going, that's according to this theory. I'm putting you to seed or not, doesn't matter because all that really matters is, did you absolutely give yourself the activity? Do you immerse yourself in it? Did you laugh? Did you I just smiled, did you enjoy it along the way? Did you enjoy that process? And I think if I look at my side-run career and I think about it, you know, at times I definitely enjoyed it. And at times I was too focused on the goal. I was too focused on the result. I was too focused on the threshold test. I was too focused on weight, especially when I was racing abroad. You know, I raced in some amazing places all over Europe and the US and Canada. And I don't know if I really experienced that or those. don't know if I really enjoyed all those. But if I had taken this philosophy, I may have had a different outlook on it. So it's something to think about. You guys are kind of dictating the direction of the podcast and that productivity, personal development, and seems to be something that people are super interested in. And we're almost at a wrap for this week's episodes. Oh, actually, the last thing I want to talk about, I haven't even announced this. This This is, you know, I'm in the cryptocurrency, I've been for, you know, quite a few years, but there's a cryptocurrency, Tron and the CEO of Adjust and so on. He's famous for announcing the announcement. He announces that to be announcement coming up soon and that pumps the price. So that's kind of what I'm doing. I'm announcing that we will have an announcement about a China camp really soon. Yeah, I've confirmed a China camp. Some people are already aware of it. The China camp, it's going to be November. I think it's, don't have the dates off to top of my head. I think it's November 9-15 in Cambrails in Spain. It's gonna be pretty epic. It's gonna be low-keyed out. We're only gonna have max 15 people in the campsaw places are gonna fill up fast. Looking forward to it, and I will announce details once I have them fully. Guys, that's been the A1 show. It's been an action-packed show of philosophy musings, tandem pacing on the back of the motorbike, World tour, politics, and that's the way we throw down. As I said, some of you guys have been amazing at this. Guys and girls have been amazing. We don't have a show sponsor at the moment. The main thing I'm looking to do in lieu of a show sponsor is I'm asking you guys to go and check out A1 coaching, check out the packages we have. We're the largest coaching company in Europe, as far as I know at the moment. There's a reason why we have that. stayability, stickiness with our clients, ask around our clients or with us for absolutely years at the time. The service is just, it's top class, but it's something we've been able to do to work with thousands of athletes, as refined processes, build infrastructure, guarantee results. So if you know somebody who's getting ready for an event, send them a one-coachings direction and we're going to hook them up and look after them. You absolutely beautiful cycling fans. It's been a pleasure and I shall chat to you guys again on Monday. Thanks for watching and thanks for listening.