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

Hello you beautiful cycling fans and welcome back to another episode of the A1 Show Podcast. So got a busy show for you guys today. Today we're going to talk about Chris Froome. Chris Froome has made his first public appearance since stacking it up on his Reki of the TT course on the Criterium the Dauphin A brilliant interview from Chris Froome. I'm gonna touch upon some of the quotes and you know where his heads are Turn up a lot on you is on at the moment. Santa bastion. We seen a 19 year old win. Santa bastion today I hope you guys seen it and I didn't just spoil it for you I want to talk to you a little bit about the lancer Armstrong move podcast someone's errand and figures came out We're not gonna get too hot up on the Cut up on the lancer Armstrong issue because yeah, I know it's one that's been done to death But hasn't been done in a while and definitely not with relation to his podcast I want to touch briefly on daily routines to put out a bit of a a tweeze gone through my morning routine cause a bit of a storm in Twitter land and I want to talk to you about something which I consider a super serious issue at the moment that it's the debt of our group right how I just think it's falling apart and you know maybe it's just you know a phase of life we go through that as we start getting older we think back in my day it was all completely different but It really does feel like in the decade or so that I've been around the sport that the group ride and the dynamic around the group I was changed. I'm really in danger of losing the group ride totally from what it was If we don't take action on it. So Yeah, we got a we got a busy podcast coming off also. I am rocking this new kick ass podcast Extender, M Mike and shock mount, which is pretty cool. I feel like a real podcast or anyone watching on YouTube. You can see my mud techers with just lowering and hiring this mic. Yeah, now the podcast, it's pretty over the week quite popular on across the Tour de France edition and one of the problems where it was audio. And it's a constant challenge to move the needle towards slightly better video and slightly better audio. It can become a never ending pit of just trombone into it, but was trying to make sensible choices and trying to get you know a bit of kit here and there that makes a difference and hopefully this is one of the big changes Plus you can't get a podcast for unless you got one of these mike so now I've entered the realm of cool podcasters First I wanted to get just a podcast because all the cool kids got a podcast Joe Rogan's got a made podcast and cool. I was just no podcast back in the day long before Joe Rogue and hit the air. It was called Zen and the Earth Triathlon and that was almost in 2002 and I really liked it. I had to get it at the time I download it on a torrent and I put it on an mp3 player and I used to listen to it right into college. Man I sound like an old bastard there but yeah like I was such an ordeal to get a few episodes of it but it really passed the time I hated radio, the amount of ads and ultimately where radio was dying I suppose. I hated ads even back then and they used to kill me going into college listening to the radio so yeah I went to that trouble and used to listen to Zen the artist triathlon back then and the guy was a bit of a nerd his name was Brett but I checked on the Ichium started her day and Brett still gone Zen the artist triathlon is still gone it must be one of the oldest podcasts out there but it was super entertaining and he wasn't the lead athlete but I definitely felt like I was gonna fall on the dude's journey. Brett I think his wife's name is Emily or something like that. Yeah but there you go. Alright Chris from Chris from gave an interview on Team Inios' website. At least that's where I've seen it. And he was talking about, yeah, recall and his recollection of his crash before the dolphin I saw. If anyone doesn't know he was out doing a reconnaissance of the TT, basically a dry runn of what the course, just to know where the course was, where the dangerous parts were. And he took his hands off the bars to blow a snot out, win caught him on the TT boy and he hit a wall at like 65k an hour. And he fucked himself up pretty bad. He broke a leg and he punctured a long, collapsed a long, wrecked his arm and done a bunch of other stuff but it was a real real bad Christians.

2.From, I like from I suppose even more now

I like from, I like from I suppose even more now. I don't know where I heard this but like I like to see people then well as I'm sure you like to see people then well but what I like even more than people then well is when someone completely he fucks their life up. Goals of track has massive injury or massive personal problems and then comes back and those well. That's really cool to see and that's what I'm going to hope for Chris from I wouldn't have been his biggest fan pre-crash but now I'm kind of rooting for him. Chris from Zen the only goal I've set myself personally is to get back to the Tour de France next year that's what driving me week by week I can set myself little goals in terms of allowing myself more movement but for me the underlying goal is to start the Tour de France next year in 2020 and be at a similar better position to this year. That's what's driving me at the moment. It's pretty cool. Pretty cool motivation. I'm sitting on my own teeter if you're at listen. What I taught was cool. His friend was talking about basically how he was dealing with glum. You know, he needed to help breathing. You know, legs and bits, longs are in bits. And then he just got this one glimmer of hope, the surgeon said to him, you know, it's going to be possible for you to make a 100% recovery and he said everything after that was noise, everything after that became oh it's possible to make a 100% recovery so notin else matters and he's gone laser focused on that target of making a 100% recovery. I think he's doing something like five hours of physio a day but it just shows you the power of you know rewards and the position of responsibility that's a origin some physicians and stuff are in just that singular sentence it is possible for you to make a 100% recovery is going to be the driving force for him for the next 12 months. And now he's a man with a chip on his shoulder like watching Eigenbrenal win the tour from his hospital bed. I'm sure he's delighted for that but I'm sure he's also thinking I'm gonna come back and I'm gonna shorten his boss. So yeah I'm looking forward to seeing how that one unfolds. We had tour of Poland on today also. I didn't watch tour of Poland because there's only so so much cycling you can watch. And yeah, you get a bit, I don't know, so you get to cycle and pro cycle and out after the tour, but it's definitely, it's a pretty full on period of watching cycling during the tour. So I've never as full on after the tour and especially Vuelta's coming up as well soon. We did watch San Sebastian today. I want Loy, I just checked the results in Tour de Paul and Ankerman wanna look a very second and Jakobsson was toured. Calvin is crashed as well. in calf, put out a cool tweet series where he was talking about this disappointment, the bear with Miss and the sort of France and how he took a bit of time off the bike to refocus and went and holies with the Misses, done by the trainer, Mabernie Oisler and now he's motivated for tour of Holland which he hasn't ridden before but hit the deck today so hopefully he's all right there. Sans Sebastian, what an interesting race it was. We had a 19 year old winner of Sans Sebastian the world you own your time trial champion, Remko Evan Paul of Quickstep, phenomenal. I think I heard in commentary, I was a deckling quickly in Magnus backstate, I love hearing deckling quickly on the TV, even though you do get big condition to the Colonel and Kirby, sort of Sean Kelly Voibel. But yeah, I think it's like 19 on Nion since the last teenager who won a classic, like that's insane. Like this dude is going to explode. Like Greg Van Evermart was second and Mark Hershey from Sunweb was hard. So it was absolutely phenomenal, Royde, from the young lad Evernbo. I have to say I didn't know who he was going into the race. Like he went on the attack on in between the two. He got dropped on the second last climb and then he went into the attack on the attack in between the two climbs. Like looking at him after he's a kid. He still has the wee bits of puppy fat the kids have. He hasn't got that. He's still laying out. But he's not as chiseled as those world tour guys that were used to saying that I've just 100 race days in a year. He's not that guy yet. So yeah after race he said I really didn't feel good today for most of the race. I was dropped from the bunch on the penultimate climb and I did not go so early. I knew the power I could take. I knew the power I could take the climb and this is incredible.

3.Really cannot believe this. It's unbelievable

I really cannot believe this. It's unbelievable. To be honest, it was a dream to once win this race in my career and now I've done it already. It's incredible. I really didn't expect this. It's incredible. It's incredible. It's the message I got from that. It seems like a a really nice kid. It's the first I've heard from like I knew when they were saying he was World Time Trial Champion at junior level. Once he hits the flat they were never going to bring him back and the group behind was just disorganized. There wasn't a lot of crack out of them. They you know it was Vavarade and what we got we had Vavarade, we had a Hershey we'd uh, some web dude, we'd Greg Van Avermert, uh, we'd this skinny climber from, uh, EF Education, whose name eludes me one stage in Jiro, uh, he used to ride Rafa, forgot his name, anyway, we had a bunch of dudes, uh, in the back there were gold riders, 35 seconds, we were like 7k to go, but then they started looking and thinking about second and with the horse power he has on the flat. Even as an old day and year old he was uncatchable. It just kind of got me thinking about you know, Eigen Bernal winning the Tour de France. Now we have Remko Evenpole winning the winning son Sebastian. We really are starting to see a change in the guards. Evenpole was born in 2000, the year 2000. Alejandro Valverde started his pro career in 2002. So how crazy is that? Valverde has been an amazing servant to this board, but we definitely are starting to see that shift towards the younger generation. That's amazing to see this dude looks amazing and hopefully this is the pressure of this win. It doesn't get him too much because we have seen in the past that a big win early in a career, it's often an expectation that's difficult to live up and even Saigon. Like, Saigon's gone through a lean patch by Saigon standards. Like he didn't win a classic this year. I know he obviously retained the Granger's again. He's an institution in Tour de France and that. But it's difficult. And then you start getting the paycheck. Is it as easy to get out training? You know, we're still going through the normal life shit. They're still like people don't see that. Don't see the separation between athletes and person. They think an athlete. It's all they see is on the bike. But you don't see it at Saigon's, you know, going through divorces, breaking up with someone he's been with for his entire life that he's like after he gets kicked out of Tour de France, he's a difficult time personally, you know he's a white party and stuff and yeah it's just it's the bits we don't say that goes into the performance which you know often defines the athletes. Eddie Dunbar right there, now you see him, now you don't. Where was he? Road class into the final, I think it was Castravelle, like some of the tour boys that wrote this like Alifley, Pabandon, Bernal, Abandon, kind of but some of the boys got to the finish of our verdict tent like that's all really just finished the tour I'm probably done a bunch of host tour crits and I'm sure his mrs. is absolutely doing to get him home these in a way I hear Valverde is a legend I try to a lot who his teammates with Valverde for a while and he said Valverde is just a nice astute has a beer every day after trying and real family man best teammate ever so I know he's had his dope room problems and he's a the voice of character, but there you go, the man is a legend. I've heard, what do we think about this Lance Armstrong podcast? Apparently, I actually love the Bill Marham on this thing because I can just kinda do the answer on the podcast, which you can see it on the YouTube channel. Do do do do do. You can just kinda swing around if you need to check something now, before I finish recording a podcast, my back would be in tatters, because I'd have to bend down to keep close. These mugs are cool but you gotta stay close to them for the whole thing. I have to bend down and keep real close to it. But yeah, Armstrong, the Armstrong's Tour de France podcast, the move of if you didn't check it out, it's definitely worth checking out. Armstrong raked in over a million that Bloomberg report has given us for his Tour de France. That's coming mainly from advertising. He was shilling Patreon pretty hard. He was going to rub on our road manager today with his Patreon today. Yeah, he was shilling Patreon pretty hard. He was a patron, yeah, he was a patron, I think it's a tequila. Pretty hard. And then also, homebrew coffee, his mad power dot thing, a feed zone and he was showing something else as well. I can't remember what it was.

4.He sells a bunch of caps and t-shirts and phone cases and sunglasses…

But he sells a bunch of caps and t-shirts and phone cases and sunglasses and stuff like that as well. And he also has a premium offering where you get extra content. The podcast was really good inside scoop. That's very very hard to get But fuck me was it littered with ads absolutely littered From top to tail it was hard to go for eight minutes without them. I think I love it I'm not sure if it's back for the Vuelta But you need to find a happy meeting with that like does you need to make a million out of a three week podcast like you know I'll add the oil up back to 700,000 and let's get 10% less ads And I'm gonna be a lot more enjoyable for all of us at doi resenter. I'm strong making that cash now. Absolutely not Yeah, it's He's definitely still benefiting from his dope and no doubt and I can see why some people are pissed but that whole era just kind of has a Exclamation mark beside it and like there's a foot now goes with that whole era Like I don't know can we just leave them seven Tour de France is blank. It I think it's a bit this and genuous to do it like what do we do go down the GC and award to win to number 28 it's a it's an impossible academic debate as to what point the cheating stuff like we just don't have enough knowledge on what point the cheating stopped so yeah I just don't know who you credit those two I think they're blank still at the moment get for me they're the Armstrong era Armstrong he's done a better job than cheating. Like as you'll see I have one of the Armstrong books there of an Emma O'Reilly one I actually haven't read it but yeah it was obviously some victims Emma O'Reilly big time in that whole Armstrong thing and you know I don't like him I think he's an unsaved re-character even in the middle of podcast I listen to it because it's a cool podcast some unbelievable insights what I want to be made to but Armstrong would I want to go for a bear with him. Not absolutely not. He just comes across like a bit of a dick, comes across like a bit of a bully. And yeah, it's no real. It's no real surprise that he traded people the way he did. And I can imagine with success, amplified his sort of dickhead tendencies. But there you go. I wish him all the success and what he's doing and I will keep listening because I do enjoy his insights and sure it takes all sorts. I gotta go bit of reaction on Twitter to a true order. So I've been mucking around with daily routines for a while. I suppose it's all part of something you're going to see a lot more of as this podcast develops. I think when I started A1 coach in back 2012, we were definitely at the forefront of coaching and systemizing stuff and a standardized coaching experience across coaches and stuff like that. And I think a bunch of people have caught up and that's great. There's some guys have made started to make a few quid out of coaching and brilliant a lot of pros and stuff making a little sideline income from coaching. But I think what we're trying to do now is we're trying to start and spearhead the evolution of coaching because what I'm seeing from the thousands of athletes we've coached since 2012, it's just it's a common trait. People being time crunched. People being low energy. People being stressed. struggling to balance training with other aspects of life, you know, excelling in work, relationships, having pursuit outside the bike. So I've been digging into mainly motivated by myself. As I said on this, I end up, you know, using myself as creating some of the first and foremost that I want and then thinking, oh, it's the real need for that. And so much stuff for creating go again. No one wants to see that shit. But on this one, I think last year when I was getting super busy with work and trying to balance the cafe, the media company, A1 coaching, doing a bit of training, having relationships with family, girlfriend, all this stuff. It just became way too much and I completely burnt out and since then I took a step back and I'm going to cover all this stuff for more detail in the next few months because it's kind of part of a series we're going to have coming up in the winter. I took a step back from it all and one of the big things I realized is a coaching can't be so narrow. A coaching has to be more more holistic, I hate that word, but it's very hippity-dippity, but I can't think of a better word for it. It needs to be more all encompassed and we need to look at different areas because it's about performance, it's not about a prescription, it's about an airport at the end.

5.We've focused on the input all the time, what training are we giving…

Like we've focused on the input all the time, what training are we giving the person, now we need to focus on an output, the performance, and so much more goes into that than just a training prescription. And one of the areas that I've been been looking at an experiment with daily routine. Daily routine is really powerful. And it's the idea being that you just get up in the morning and you execute a set number of tasks. It doesn't have to be complicated. Your daily routine, you can muck about with it, make it as long or short, difficult or trivial as you want. But the idea is that you create momentum with a daily routine. The idea is that you create a positive, overcoming a difficult task for a sting in the morning and then when you encounter difficult tasks later in the day, you steamroll them. So I've mucked around with my routine a lot and I'll definitely be blogging and they on full podcasts on exactly why I've included the eGAD's ting is because there's different reasons why I've included them all but the moment of my daily routine it's taken me about 30 minutes and for me it's getting up in the morning and the temptation for a lot of people when you get up in the morning is coffee straight away and I just hate to resist that urge to get coffee straight away. You know our body's predominantly water and when we get up in the morning there's certain things we it's craven and water is the thing it's craving most so I'm getting up in the morning and again I get into exactly why I'm including sort of these this precise routine at a later day because there's a lot going into worms on this the moment and it may you know it's a fluid beast that may change as we go on but the moment I'm gonna wake up cocktail and that's water about half a small spoon of salt and small spoon. I still say small spoon because when I was a kid I used to get confused between his habeaspin and a teaspoon and I still if I'm completely honest. I still get a bit confused between the tablespin and the teaspone. So I just say small spoon so I don't sound like a complete tool on social occasions. So I guess we're talking about a teaspone here, a small spoon. So about half one of those salt Himalayan salt, Celtic salt, table salt, lesser choice, go with Himalayan or Celtic salt. Half a tablespoon, a quarter of a lemon squeezed into some ice water, point the voice water, down that shit. That's number one your total time is up to a 35 second so far. Dan you want to get meditating just finished writing a blog on this at the moment the link between body and mind of a group better beta biohacks cyclist group that I have gone and yeah the guys the gun pull up this group let's see my what's up so give me a second and bear with me here the guys are bait now some results so far over five weeks in it's gonna it's cool watching them that's cool checking out what somebody guys are up then the results they're having so far okay yeah so we're four weeks in one is it's 4.5 kilograms down one to go they're all from all over the world so sorry about the different metrics one goes eight pounds down and the other guy is one kilo a week down so I'm not gonna go back too far because I've seen not great you fucking radio listen to me reading text messages But it's been amazing and this is a bunch of different tactics and techniques that I spent the last 18 months researching pretty seriously traveling the world to figure out Chatting to some gurus, attendance seminars and I put together this thing that I'm testing on the guys at the moment One small part of it is daily routines and it's When we're putting together all this shit, it starts getting powerful, but the daily routine, the meditation in the morning is cool because the idea with the meditation is it's working on that link between body and mind. And training is stressing us creating cortisol. Diet is stressing us creating cortisol, blood sugar flux, or creating cortisol, poor sleep is creating cortisol, bunch of other shit. And when cortisol comes to a tipping point, we get a drain off a tag. when we get a drain off a tag, it's tough to come back from the edge. That's what we typically call lawyers are born down and walk away from the sport and we're balancing a lot of shit a drain off a tag is possible. So what meditating does, meditating has been shown, our study after study studies in of the highest efficacy has been shown to reduce cortisol levels. So I'm talking the guys throughout that during this week's beta group, what I'll add in like 10 minutes of meditation in the morning and what I will do the meditation in front of is red light photo, I got a boy on modulation that's called.

6.I'll do my meditation in front of that

So I'll do my meditation in front of that. Cool way if you're not into... It's not the idea of meditation. Like on a basic level, you're just trying to focus on the present on the now. So you're trying to forget shit that happened in the past. Not worry about stuff that's going to happen in the future. And just focus on now. But you can do guided meditation to get started. That's how I got started. And I've got a headspace. That's pretty cool. I think it's like a tenor a month. But it's pretty cool. Check that one out. And I'd do what I was saying in front of a red light. which I'll get into in another podcast because Fotro Boy on Modulation, if anyone wants to check it out, but that shit's pure fire. And then I'll grab a cold shower after for a cold thermogenesis. And then I'm just gonna chill for like 10 minutes and I journal, do like a gratitude journal and just sort of anything that's on my mind, just kinda unload there while I'm having my coffee. So, you know, it's a foyer thing there. It's the water cocktail, it's meditation, cold shower, light and journal. It takes me about half an hour, max half an hour, but it sets you and it creates that positive momentum for the day, like I said. It's a big, big fan of it. It was definitely polarizing on Twitter. One of the guys on Twitter, the best reply was he came out and he said, yeah, I tried Red Light once. I hope my wife doesn't find out about it, obviously in reference to Red Light over in Amsterdam. There you go. This is the big thing I want to talk about today. The group ride because the group ride is fucked. Pains me to say this. It really does pay me to say this. So I want to kind of recount what the group ride used to be or what the group ride was from me when I got started. I remember I bought my bike I actually I falsified a loan application. There you go. I hope I be here and listen, but there you go short the banks. I falsified a loan application, told me I needed a car for college or some shit about my fourth bike. And... Yeah, I kind of... I had a guard. Do you remember that I'm a guard of confidential helmets? I had a friend who was a police officer. I had a guard of helmet. I still had the numbering shit down the side of it. and I pieced together some kids secondhand offerings and stuff. Couldn't have been more excited. I'd never used these clipping pedals before. Couldn't have been more excited. I wasn't that young because I got started when I was in college so I was probably like four year undergrads. Went up to my local club which was swords. First time I'd used clipping pedals, rode an hour or so up to swords to meet the lads. I'd literally only watched site on TV so I assumed this was a full on race. I was ready to light shit up. Got there. lads are across the road, I pull in beside the lads, boom, down I go. Smash, obviously everyone's had that crash but I had a pretty, you know, high profile for me at the time. The embarrassment was shocking. One of the lads just came off the meetings like, don't worry lad, it gets easier from here. Practice clipping on the ground, practice clipping and unclipping on the grass when you get home. And that was the first lesson I got. So I'd end up riding with these lads for years. Like I I used to meet them every Thursday morning, Saturdays and Sundays before I started racing. And every time I rode with them, it was like on the college. I learned something new, but also every time I was with the lads. I felt like I did a bit of a deeper connection to them. It was like my community. It was the new place. It was my new place. It was like, you know, it was like on the college where I was getting a bond with the guys as well as learning. So like as I went, like weeks past, months past, I slowly started just picking stuff up of the guys. It wasn't like they just piled everything on me like day one. You know, there's 50 bullet points of shit you need to do. They told me one thing that day probably just clip in on the grass and practice it. But as the weeks went I started to see it. It was like a ride captain and he was the guy that everyone listened to. He sort of set the tone for the day but he was especially over giving me encouragement and stuff. It wasn't like I was in especially talented kids I wasn't like they singled me out as you know here's he's wanted to watch but he just showed me things like you know he showed me how to point out a hole he showed me how to corner without touching my pedal down he taught me kind of the language of the bunch he taught me the difference between car open car down which I still amazes me how people get that shit wrong you know as as I got a bit better and as I started learning these kind of concepts he I I started to learn, not just of him, but I started to learn more advanced concepts like a rotating pace line.

7.Started to learn how to read which way to win, just coming from

I started to learn how to read which way to win, just coming from. I learned how to eat when I was in the red. I learned how to stand up on the boy, could I push the boy backwards? But the thing was you can read this, you can go and read this in sticky ball or fucking GCN or whatever, but it's different to be shown. It's different. You can tell somebody all day how to eat while in the red, how the corner, but going out and showing it to them, it's like there's another layer to understanding and it's the only way to teach somebody. You know, you can't convey this in a podcast. You need to get out on the road and show this to somebody. So I actually felt like this was, it was like my apprenticeship. I had buddy sewer electricians and plumbers or whatever at the time and they talked every day about the stuff they were learning and every time I went out, I felt like I was the exact same. I felt like it was my apprenticeship. So I viewed myself as a student in the sport. But then what started happening was cool. I wasn't the new guy anymore. I wasn't the most senior guy by any means, but I wasn't the new guy in New York. I came. So I transitioned and my role in the group changed from complete newbie to lesser of a newbie and now given a little bit of advice. So I like progress through the group. And but this is funny because progression like now what I see is the royal captain or the guy who has the social status or standing in a group. He's the strongest guy. This wasn't a group that was like progression was engaged by strength or power or what. He was engaged by years membership and skill level. And that's what we're missing now like so I was now learn from these guys but I was also teaching and I suppose that's where that's nearly when I learned the most because try and explain a concept to somebody and that's when you truly understand if you actually know what you're talking about because you can listen all day but when you try and explain it to someone you know some of the things on this podcast that I've thought I've known well and I got to talk to you guys about them I'm like like shit, I definitely do not know that as well as I tell. So, like I got it on a group ride, I'm not gonna say the club about a month ago, and I wore a black kit, and I sat in the back of the group ride, and I'd heard a lot of people talking about the group ride is fucked, the group ride, it's changed and it's different, but it actually was, it was what everybody said. like the faster stronger lads, they wanted to show how strong they were. So they just shredded the groove. And there was no group leader, a group right captain. The group captain was the fastest guy. It was like cycling, Darwinism. It was a survival of the fetish shit going on. So the pressure from the faster guys, it just fragmented the groove. Sometimes it would reform out traffic lights and sometimes it wouldn't. younger kids, like you know you get dropped on your force group but if I'd got dropped that first day out with swords I would probably never come back I probably would have been like folk this sport and on back playing football so it matters, it really matters those early experiences are very informative but like other stuff I say was I seen Reuters with mechanicals and there was left defend for themselves like they haven't hit those with them I don't I don't know, like no one knows what they had to do with them. Like it was definitely now established group leader of the Royal, you could see only just strongest dude there. Like etiquette wasn't being taught, etiquette wasn't being observed. Like the group, right, it's the lifeblood of our sport. It's more than just about what's, it's more than just about heart rate, it's more than about Strava segments. All our great champions in this sport. were once the absolute shitest newbies you can imagine. There's a tradition in the sport and the tradition has been, that which I talked about, you know, apprenticeship and the apprentice becoming the master who then teaches other people the apprenticeship and this danger is this tradition, it's really in danger of starting to disappear and I really think we need to take action on it. I've no idea what this action looks like, but I'd love this to be a little bit of a call to arm and say, you know, we can do better. We can do better as a sport, because it's better. We're better than the strongest guys in the group, slaughtering and riding with like a small subsection of our friends every weekend. And I'll be the forced to acknowledge that coaching and coaches that every weekend have a prescription to ride a you know whatever your my zone endurance zones 250 and so I like about no need to ride a 250 so I can't ride in a way I'll have to ride on the front there's a day for structure there's a different scales there's a day for looking at your power meter there's a day for learning the craft.

8.They're both important. They're not Mariable

They're both important. They're not Mariable. So some days we're gonna need to write solo to work on our physiology. Some days we're gonna need to ride with a group. One, because it's tradition and somebody took the time and effort to teach me how to ride in the group and for me to be arrogant enough now to think I don't need to pass that on is a horrible trait and Two, if we don't ride in the group We just don't develop those scales that we need. You know, cornering in a group is very different cornering out on your own So yeah, I would encourage everyone to start thinking about your group, right? Thinking about ways you can help out, volunteering to be a roid captain. And yeah, just generally commenting below and let me know what you think. So sorry if that was a bit of a rant. I think this podcast has gone on slightly longer than... It actually has a more than 35 minutes. We're not doing too bad. So yeah, it's been an enjoyable one. Like what? We're still finding they're written with this podcast. I think what I'm trying to get to or the goal next week would be just to get it on Regular slot. So I'm gonna shoot for Mondays and Fridays from now on getting the podcast to you guys This week it's a bank all day Monday so I'm gonna drop it on Tuesday So I'm gonna go Tuesday and Friday and then we'll go to Monday and Friday the week after and we'll show it off for a couple of weeks And we'll see how it's gone. So the same as our last episode We don't have a show sponsor if anyone out there does want to be a show sponsor ping me an email info.a1coaching.net but until that point and I definitely won't be shilling a shelf sponsor that's not something I believe in or compatible with the values of the company but until that point I would encourage you to go and check out A1coaching. Last day I said we were trying to hatch some sort of thing to keep basically keep me motivated for the end of the season. I see a lot of lads slipping motivation at this time of year so I'm going to try and hatch some sort of eight week contest or challenge working on it at the moment. We'll hopefully have details of something in the pipeline. Most likely won't be released this week, but I'll hopefully have details of something in the pipeline on Tuesday. But until then, what I really would appreciate the podcast is in its infancy, it's a good bit of work to get it out there. There's no payoff for me at the moment down this. It's just for the love of the sport and for giving you guys a bit of company and trying to be as I said last day a little small piece of your narrative. But how you can pay me back? A lot of people podcasts are still there. You know, would you buy me a point? If you'd buy me a point donate to my Patreon. I'm not asking for you to do that. At this point what I am asking for you to do is if you like it, tell me about sharing a WhatsApp group posted in your club thread. Like the podcast, subscribe to the podcast. do your little bit to encourage it and help us grow the podcast and that's all I'm asking to you and you know why is it everywhere so you know I do appreciate the people that are sharing around and the people who are liking and stuff like that because it really does help. Lots of dis-spainty A1 show podcast we've ushered in in New Era in cycling with Eigenbrennall winning the tour and now Remko Evan Paul winning Sansa Bastian. Good night and God God bless. I'll catch you tomorrow. Cheers. Bye. Bye.