Hybrid Fitness Report

Paul: 00:00

Welcome to the first episode of Hybrid Fitness Report. My name's Paul Reynolds. I'm Jude. We've been looking forward to this for a while finally getting it going and we're going to kick off with some event reviews. We went to the Hyrox World Championships in Chicago in June.

Paul: 00:34

And since then, I think Jude had about thirty minutes off for an off season, and I had a bit longer. And I did month or two. And and so we'll get into a little bit about the world championships. We're gonna talk about a couple of other events he's been in since then. We'll have a little look at a couple of industry updates that have happened in the last two, three months, which are relevant for people generally, think, I who are competing in this space or training in this space and then, we'll get into our a week in workouts and a little bit about next week's workout and a little bit about nutrition hopefully too.

Paul: 01:09

So, let's get things kicked off and talk briefly. It's been a little while ago now. It feels like ancient history but the High Rocks World Championships in Chicago back in June, I was there with you and mostly the event itself, I thought was pretty great. The Navy Pier was a great place to compete. I thought the venue itself was excellent.

Paul: 01:28

I thought the management of it was great. So we had a really enjoyable time at the event. I was a little bit confused as a spectator as to why the age group world championship seemed to compete in a different space, different area to the elite 15, to the top 15 in the world regardless of age group. So just very quickly, what's the distinction between how the elite fifteen compete and how you and everyone else competes? Yeah.

Paul: 01:51

So basically, it was raced on the same track, so in the

Jude: 01:55

same location. All that happens was when the elite fifteen race, they race on something called the grid, which is just a more condensed version of what the rest of us race on. So for example, our farmers carries would go up and down the lane, whereas their farmers carries were in one section where they'd go up and down the same lane that they would sled push on or sled pull on, burpee on, basically for spectatorship. So everyone would Right. All the Elite 15 we can compete here, where the rest of us will compete in a much bigger space as well, just because, like I said, easier viewing with the Elite Great.

Paul: 02:25

So we had the Elite 15 competing in their condensed space that you call the grid. Then the age group starting with your age group in 16 to 24 on the normal larger space that anyone who's ever competed in a hierarchy, it was that kind of a size, right? So it varies by venue, but everyone basically doing the same thing. Did that go for you?

Jude: 02:46

Not to plan. I went in seeded sixth in the world in my age group. And which

Paul: 02:51

means you had the sixth best qualifying time in the year.

Jude: 02:55

Yes. Yeah. Right. So amongst yeah. Amongst everyone in my age, I recorded personal best of fifty nine minutes and thirty seconds in the pro division, which again we'll go into later, but it just means essentially with heavier weights than the open division.

Jude: 03:08

So when there were the fifty nine thirty, like I said, sixth in the world, came out ultimately in nineteenth place in the world in my age group, so definitely not what I was hoping for. Leading up to it, my prep, felt was good. On average, nothing crazy. I didn't felt feel amazing, but I didn't feel bad. I felt like I was ready.

Jude: 03:26

But ultimately, on the day, it wasn't meant to be. I hadn't had a bad race leading up to that point before, so it was just unfortunate that my first bad high rocks race was on that day because objectively, all my numbers Yeah.

Paul: 03:40

Numbers are stacked up. But mentioning no names, you weren't the only one who is in the top 20. I mean, there are a bunch of people in top 20 that seem to have a bit of a nightmare.

Jude: 03:49

Yeah. Quite a few. Namely, not to name any names, Michael O'Donnell. So my doubles partner had quite a shambolic race as well. He did meet me by about fifteen seconds, but I was racing next to him for pretty much the entire race.

Jude: 04:03

Few other names as well.

Paul: 04:04

So you were both supposed to do about five minutes better than you did, and you both did almost exact almost right up to the end. You're you're basically on the same pace. There's been a lot of talk since then about the sleds. I know Moe from from Hydrox has come out and said that the sleds weren't looked after in equal ways. So everyone's really so they're really happy with the turf.

Paul: 04:21

So, again, I don't wanna get into the weeds on this straight off the bat. But if you're interested in the Hirocs, you would have heard something about the sled situation. They've standardized the turf. So, hopefully, everyone's going to be running on the same things wherever in the world they compete. And the hierarchs have basically said our mistake in the world, which is what slowed down some lanes and sped up other lanes, is that is the sleds are in different state of repair or maintenance.

Paul: 04:46

And they're just gonna need to do a better job at that. And they said they will. So hopefully that will be fine. But I thought it was interesting just thinking about your experience that even before the sleds happened, you said the training gone really well, but you were partway through the Skierg. And I think you said you were pulling one forty eights when you should have been pulling one forty six or something, and you were just hang on a second, something's off.

Paul: 05:10

Is that right?

Jude: 05:10

Yeah. Yeah. So basically, what we mean when we say pulling a certain number, on the skier, there's something called the split, which means per 500 meters. So when you ski, one of the settings on the skier screen will say one forty six or two thirty four per slash 500 meters. That's telling you how quickly you're going, you're skiing 500 meters.

Paul: 05:28

Mine always two something, so I don't know what you're talking about. So

Jude: 05:32

some of you might say two, might say three, or whatever it is, that's gonna be per 500 meters. That's gonna be how quickly you are skiing or rowing 500 meters. For me, race pace, the previous three pro races that I'd done, I would be holding one forty sixes for that first for the first station without any problem, intentionally holding myself back from going quicker. So going to one forty two, one forty three. But this race, I was struggling to hold on to one forty eight.

Jude: 05:57

So I was going at a much slower pace with a much higher output with the with trying a lot harder. I was going a lot slower. So immediately, I knew from the first station out of eight that something was going wrong. It wasn't my day. That's essentially what I felt like on a skier.

Jude: 06:11

It wasn't good from that point.

Paul: 06:12

So you were doing okay, but you're never gonna be quite right because something unspecified was off. But I said, I think I think there were a bunch of people in the same boat. There were some people suffering on the sled. I saw I saw one guy that got a bad sled lane, and if you're huge like you, then you can mitigate it, but you're gonna be kinda wasted.

Jude: 06:31

He means huge for high athletes. Do not picture me as some sort of massive power lifter. In compared to in comparison to some of the best high rocks athletes, I am on the biggest.

Paul: 06:40

Well, you have shrunk since you stopped doing CrossFit and started doing high rocks. Thanks. You're half the man you used to be. No. But it's it's true, isn't That you have to you have to go, okay, which muscles do I need to be big and which muscles don't I?

Paul: 06:55

And if and if you don't need a particular muscle to be huge, then it's just wasted weight.

Jude: 06:59

Right? Unfortunately, I've been gifted with some of the best chest genetics in the world, which have proven to

Paul: 07:05

be the least functional. You're very welcome. Don't complain about it.

Jude: 07:08

Upper body muscles when it comes to almost anything, really.

Paul: 07:12

Really, really don't need the complaints on that one.

Jude: 07:14

And my bench press has dropped about 20 kilograms, 15 kilograms since starting. So the sleds the sleds were

Paul: 07:20

So just just to back up slightly, so your your bench has dropped 20 kilograms since since you were doing what? What what was your what was your focus in training when your bench was so much better than it is now?

Jude: 07:31

So what I did before high rocks and when I was rowing would be general bodybuilding training, I I guess you'd call it. It wasn't there wasn't any intention behind it. It was just I wanna look good. I want to feel strong while staying lean, so it was more general, I'd say bodybuilder style training. So a lot of hypertrophy, a lot of high volume, lot of strength mixed in.

Paul: 07:53

A lot of hyper what?

Jude: 07:55

Hypertrophy, so it basically just means muscle gain. So hypertrophy, you'd need to do higher sets with a lighter weight. It just essentially means muscle growth.

Paul: 08:05

Okay. Yeah. So back to the worlds, the Hire Ups world then, that didn't go quite according to plan for you or a bunch of other people including, as I was mentioning, a couple of smaller guys who also had a really rough sled who could barely move the thing, which is ridiculous because these are some of the best guys in the world, and they were just having a a nightmare on it. So I think a lot of people a lot of people are justified to getting mulligans on on what happened there, but hopefully, that'll be sorted out for next season. And one thing I will say is is Hirocs generally have been saying, yeah, we actually didn't do that bit like we wanted to or meant to, and it and we'll make sure that doesn't happen again.

Paul: 08:39

So they have been pretty responsive.

Jude: 08:41

Yeah. Which is good. They put an unofficial statement on it pretty quickly after videos and conspiracy, which turned into evidence went around. So I think that was good for them.

Paul: 08:51

Yeah. Moving on from that, like I said, you you had an off season, which I think consisted of two visits to Cheesecake Factory. That was your off season. Yeah. Yeah.

Paul: 08:59

Then back

Jude: 09:00

on the horse. Factory. Yeah. And about 12,000 calories between them. It was successful.

Paul: 09:04

That was quite the off season. And then came back to at the time, I think you were training for not very much, but then quickly you jumped into a couple of other things. So I think was it Strive was the first thing? So Yeah. Strive.

Paul: 09:17

Those who don't don't know, I mean, UK's at the moment seems to be the kind of epicenter of hybrid fitness events. That I'm seeing regularly seeing a completely new sport or event cropping up, which seems to be most of them are basically variations of HYROX. And HYROX isn't the first thing in the space, but they're pretty similar, like running elements and then stations or tests or whatever involving weights that people do. And the first one you had which I think is a is Strive a UK only thing? Or do they do that Yes.

Jude: 09:46

As far as I'm aware it's they get athletes in from all over the place. It's only in The UK.

Paul: 09:51

What is what is Strive?

Jude: 09:54

Well, it's I'm not gonna go into exactly what the events were because I can't remember exactly because they were quite long. But Strive is is an event hosted by Forters Gym in Birmingham. Birmingham. Yeah. Yeah.

Jude: 10:06

It's not something that I don't believe anyone can turn up and show up. I think there are select athletes that are invited to it, and I think those athletes can then make up a team in which, in our case, which is six. You had teams of six, you had male teams, female teams, mixed teams, and you'd compete in, I think, three events. And if you were in the top x amount of those three events, you go into the final, which is the fourth event. And each event, like you said, was very hybrid focused.

Jude: 10:33

There was a lot of running, a lot of ergs, a lot a lot of ergs, meaning ski, row, bike on the Concept two machines, and some heavy weight as well. So a lot of sandbags are involved, a lot of lunging, burpees, stuff that

Paul: 10:46

hurts basically for the day. That doesn't narrow it down very much. Stuff that hurts when working out is everything. Okay. So that and that was just a team event.

Paul: 10:54

Right?

Jude: 10:54

Yeah. No solo. That was a team of six that I did with me, four dudes I'd never met before, which turned out to be really, really cool guys, and my running coach, Ash. Ash Harrell. Cool.

Paul: 11:04

Shout out to And then two weeks ago, three weeks ago, you did Metrix. What again, broadly speaking, what is Metrix?

Jude: 11:13

Very specifically speaking. It's quite quick, actually. It's a ten minute ski, four minute rest, ten minutes burpee lateral burpees over a line, four minutes rest, ten minutes row, four minutes rest, ten minutes bike, four minutes rest, ten minutes shuttle sprints, four minutes rest. And this time I did it doubles format. So you go, I go, So you could just accumulate basically as much distance as the pair if you can within that ten minute block.

Jude: 11:40

And how was that? Fun. Really, really fun. The atmosphere is more clubby, so there are, like, strove lights. There's loud music.

Jude: 11:49

Basically, high rocks, but with a different vibe of music and more intense lighting. It was good. The burpees, we did better than we thought. We got 220 reps, I think, in ten minutes between us, which was cool. Skierig, we pasted well.

Jude: 12:01

Rowe, the transitions could have been better, but it was really good. I did it with actually someone that I competed with in Strive called Sam. Sam did really well. We ended up coming fifth overall, I believe, after the score recalculation because they didn't for some reason, our bike score didn't record, so I had to speak to them about that. Anyway, we came fifth overall and yeah.

Jude: 12:20

That was really, really good. I've got another competition coming up actually, which we'll speak more about later, but that's on the twenty eighth of next month with Tony. So I'm looking forward to that. Tony Ravel.

Paul: 12:30

Metrix, that's a new entrant in the space, is

Jude: 12:32

it? Relatively speaking. I think the first event I might have I did a Metrix event earlier, was it last year in London, which I believe was either their first or second event. So it's it's two years at at most in terms of

Paul: 12:47

Again, that's very not individual focused. Right? That's again

Jude: 12:51

Yeah. So I competed first. I did solos. They came out it was originally an exclusively doubles event, but then they released solo tickets. And since I've done team sports my whole life, I've been into this hybrid sort of space looking to do a bunch of solo work.

Jude: 13:06

So I went in solos, did solos, came third overall, and then since then, I think they've removed the solo option, so

Paul: 13:12

now it's only doubles. Okay. So so Hyrox seems to me to be very individual and doubles orientated. Relays is a new thing, but I don't know. How how popular do you think solo is in Hyrox compared to doubles for Hyrox?

Paul: 13:27

Are they are they equally waiting, do you think, in terms of numbers of people doing it?

Jude: 13:31

I think for general population, I think doubles is more popular. Cause the gym that I work at, all the members there, I've spoken to, let's say, 20 ballpark. None of one, I think of whom have done a solos. So everyone that I think newly gets into it is sort of loves the camaraderie of the doubles and working together and sharing the workload with someone. I think as you get higher up the sort of ability level in terms of people who sort of train for this full time or do it more seriously, those are typically when you see the ratio learn lean more into solos.

Jude: 14:04

But doubles hasn't been around Right. In terms of the elite side of things for this the world championships that just went was the first time that they had elite 15 that we went through in doubles. So I think yeah. I think it will become more popular, but for now, I think the higher up the ability, louder you go, the more popular solos gets. But let's

Paul: 14:22

just say So so did I do it wrong by making my Horror X debut in singles? Should I have gone for doubles first?

Jude: 14:27

No. So a lot of the people said a lot of the people that I've spoken to have said they're annoyed that they did doubles first because they think solos will be so much harder. And I did solos first, and I think I prefer it that way around because I believe solos I think it's to do with your training background. Whatever you used to. I think you, because of you, because of your marathon background, I think solos will be better suited to you.

Jude: 14:51

I think it's better that you did solos first. Whereas I think someone who's the whose background is something like football or something that's very stop start would be better with doubles. Because with solos, it's basically just a continuous race you don't

Paul: 15:03

Football what are talking about? Football is my background.

Jude: 15:06

Well, I mean, more of your sort of recent background in terms of Oh, okay.

Paul: 15:10

I haven't played football for twenty years, but,

Jude: 15:12

know Yeah.

Paul: 15:12

Yeah. Distant distant past background maybe. Distant. Which which reminds me, I saw I saw someone being interviewed about relays, and she almost can't stand relays. So really so so the thing with high high rock singles is you do all the runs in all the stations.

Paul: 15:26

High rock doubles, you do all the runs, and then you and your partner split the stations between you. Right? So you don't do all of any station. You might split that up in two, three, or even four chunks, right, per station. Whereas relay, either mixed or single sex, you each do two runs, and you each do two stations.

Paul: 15:43

So you only do a quarter of the event. Right? But what she didn't like about it and why it maybe it's not great for old people like me is if you're only gonna do two things, you have to absolutely blister it. So what she was saying, and I can I relate to, is if you're only gonna do two k, you better it better be a good two k? You better be absolutely caning it on the runs.

Paul: 16:07

And then whatever station you do, it's like complete send it. Just complete send it, whatever the station is, which if you're older and your joints and your muscles are considering whether to stay attached to each other, is a bit more iffy?

Jude: 16:24

Yeah. So with in terms of injury, typically, the higher the intensity, the higher the risk. Right. So I understand That's what I'm afraid of. Yeah.

Jude: 16:32

Yeah. But for example, we did it where it was me, my dad, my my friend Zaid and my grandfather did it, who is sixty seventy He's 74 when he did it. He was 74 when it. He Yeah. If you manage the intensity but still push yourself, I think I realize a great idea.

Jude: 16:53

I mean, of course, with anything if you go really hard it it can injure you. But I think at the end of the day, HYROC is an event that's meant to be inclusive. So all the stations, for example, are very safe when you compare it to stuff like CrossFit or even football. Everything's very linear.

Paul: 17:09

Safer than CrossFit. Everything's safer than CrossFit. I was absolutely loving you got me into it. I was absolutely loving it. The first time I had a race, I got overexcited, lifted up a 140 pound bag, and that was that for a year.

Paul: 17:20

But anyway

Jude: 17:20

Try to.

Paul: 17:21

We won't go we won't no, I did. I did. I lifted it up. I ran 30 yards, but as I was lifting it up, I'm like, oh, anyway, bad year off. Couldn't do anything, and now I'm doing this, which is a lot more inclusive, which sounds like a rude word when it talk when you talk about fitness.

Paul: 17:36

It's I think I think it's what people accuse HYROX of being rather than complementing it. But I think that's one of the reasons it's so great and one of the reasons it's so popular because if you're not gonna be inclusive with your events, then you're gonna be niche, which is fine too. Yeah. Okay. So that was your off season that hasn't really been an off season.

Paul: 17:53

How's your workout been this week? One of the one of the segments we're having, AWW or whatever, a week in workouts where Jude and I will talk about what we've been doing this week, which for me won't take very long. So maybe I'll go first and get it over quicker. Go first. So I'm still trying to end my off season.

Paul: 18:11

So the peak of

Jude: 18:12

my The good thing sorry. The good thing about us doing sort of this awe is that it will keep you accountable as well. Because you don't wanna come on here next week and have been like, I'm not injured but I've also gone on two walks. So it's been a good way to keep you accountable because I know that you need something to keep yourself focused and yes, we've got stocks on

Paul: 18:30

the commercial

Jude: 18:31

going to. That's a controversial thing. It will also keep him accountable which is good. So any comments

Paul: 18:35

read that.

Jude: 18:36

If we have a week where he feels like when he's not done enough comments, let

Paul: 18:41

him know. I don't need accountability. I'm I'm superbly self disciplined. I just peaked for the worlds. Now not to compete at the worlds, obviously, but I peaked in order to watch the worlds.

Paul: 18:52

And He did

Jude: 18:52

a good job of watching.

Paul: 18:54

He did. Thank you. I appreciate that. And the last couple of months has really been recovery, I think, from that emotionally. Recovery.

Jude: 19:00

That is important. Recovery is important.

Paul: 19:01

Emotionally and physically. And I think for me recovery consists largely of eating. And

Jude: 19:07

That is one of the components of recovery is fuel.

Paul: 19:09

Exactly. So I'm trying to emerge from my recovery into my next training block because I have I definitely don't want this person named because that's more accountability than I need in public right now. But I'm hoping to do doubles early next year with someone, a mixed doubles, and I'm lined up to do a high rock singles in December. I do I'm I'm dog walking, and I did it. So I did an 11 mile run a couple of weeks ago, which seems like a lot after not doing very much, but I was slow like molasses.

Paul: 19:39

But, you know, I got round. That was 11 miles. And then my big thing about trying to shift a bit of excess weight, what I'm absolutely loving is Zwift. Now, not the Zwift like programmed workouts, but a Zwift race. Because you can be terrible like me, but there are other terrible people.

Paul: 19:58

There are other normal good people like me. And so I was busting a gut trying to make thirty fifth out of 50 rather than thirty sixth. And the kind of zones I get into and the amount of time I spend in those zones is ridiculous. And the only reason is I'm competing. So Zwift is great because I compete every time I do it, and I feel like I'm burning a lot of calories.

Paul: 20:22

So I I did that run, and I've done done some Zwift, and I'm just trying to get running again.

Jude: 20:28

Back on the weights. What? Because I've never done it.

Paul: 20:30

Being a cycling app. I've got an indoor bike here, and the Zwift app some of the cycling apps, you just do these kind of programmed video workouts. But the Zwift app, you jump on there with a bunch of other people, and you race. There'll be a whole there'll be dozens of races every day that that people can organize.

Jude: 20:49

Really good for competitive people who want to sort of push intensity without a huge risk of injury,

Paul: 20:54

I think. Exactly. And and yeah, and in my case, I can burn 800 calories in a relatively short amount of time compared to what it would take and with no impact. So running 800 calories is going to burn me out for a couple of days joints wise. So I really enjoy that aspect of it.

Paul: 21:11

So my weekend workouts was just moving a lot more than I have been, and I've been traveling a lot this week. So I just try to move a lot and eat less. Yeah. Yeah. What about you?

Paul: 21:22

Because you've been actually working out.

Jude: 21:24

Yeah. A lot of for me, this week, as well as a lot recently has been a lot of zone two work. So just meaning low intensity, keeping my heart rate at around anything from one twenty to one thirty five with longer sustained efforts. So for example, Monday, my zone two workout was sixty minute run followed by thirty minute skier, thirty minute row, and then fifteen minutes on each of those things again. So it was three hours in total, and then just continuously keeping myself moving in that sort of zone two space, which can be very boring.

Jude: 22:01

But for me, I'm still in terms of newness to the zone two training, relatively new. I've only been consistently doing it now for high rocks for about a year. So there's time for me to get tired of it. But for now, I put in a podcast or I listen to music or I put on a show and I really actually don't mind three hours of doing that, which sounds a bit concerning, but I don't.

Paul: 22:24

And when you put on a podcast, what language is it in?

Jude: 22:27

Sometimes in Spanish. So I I I'm not obviously Spanish, but I learned I took it for GCSE and a level and have subsequently learned it and become

Paul: 22:36

Pretty fluent. Pretty fluent.

Jude: 22:38

Very fluent since then through podcasts and stuff like that. So, yeah, either I'll listen to Spanish pod I listen to at least half an hour every day to keep keep hearing it. But also recently, I've been into a lot of high rocks podcasts, namely Rock's Life, and then there's with Anthony Pericini and James Kelly, who are very who's a very good athlete in the space and a very good coach. And more like that

Paul: 22:58

means Very good in all in all fairness, being an under wild understatement about both of them. Right?

Jude: 23:03

Yes. The most successful high Ops coach in the world and arguably one

Paul: 23:06

of the most consistent. And James Kelly, as I recall, missed the Hire Ops world record by a second last year. Just didn't have the wealth that you wanted to

Jude: 23:14

It was seven tenths of a second. Yeah. Right. He missed it.

Paul: 23:17

So so Glad to go. Okay. So good guy to listen to. He knows what he's doing. And he's got his own podcast as well.

Jude: 23:22

Yeah. It's it's actually really informative. Mainly his coach who knows a lot about a lot, really. But yeah. So a lot of zone two work.

Jude: 23:30

A lot of not a lot of, some high rock specific work. So I'll do a high rock specific session maybe twice a week. I did that twice last week. And a lot of ERGs. So ERGs are a great way, so the row, the skier, the bike are a great way to get a lot of volume in.

Jude: 23:45

So a lot of training minutes and a lot of threshold work. So I've been doing a lot of running thresholds, so six rounds of five minutes at threshold pace. Again, threshold is a massive topic in high rocks, which we'll get into deeper later, but it is essentially your zone four. So there's like five heart rate zones, one being the least intense, five being the most intense. Threshold will typically five hours have you around Zone 4, meaning you should essentially finish a workout feeling, wow, that was tough, but it shouldn't be so hard that you should finish that you that before you start, you really dread it.

Jude: 24:17

So it's not something that should kill you off or anything like that. It's just

Paul: 24:20

Hang hang hang on. So in in the world of Jude's head, unless you're gonna finish in zone four, you shouldn't be dreading any workout?

Jude: 24:27

No. Am I am

Paul: 24:28

I not allowed to dread a zone two workout? Is that what you're telling me?

Jude: 24:30

You can dread a zone two workout.

Paul: 24:32

I've dread the heck out of zone two workouts.

Jude: 24:35

Yeah. I

Paul: 24:36

I feel

Jude: 24:37

that would be more because of the volume than because of the intensity.

Paul: 24:41

There we go. Okay. So if you don't think it's gonna kill you, it's zone four or less.

Jude: 24:46

Yeah. So zone five being

Paul: 24:48

Right. So zone five being the kind of thing you can sustain for how long? Not very long. Okay.

Jude: 24:53

Some people are theoretically in zone five for an entire half marathon, which I mean, again, if you wanna get a lot more nerdy into the topic, there's probably a bit of faulty hardware there in terms of the gear that they're using. Yeah.

Paul: 25:05

We could we we could get into that

Jude: 25:07

another time. Yeah. It's usually something you'd hold for like a CrossFit work out for five to five minutes really, you'd be consistently in zone five, ten minutes, something very short anyway. Right. Okay.

Jude: 25:19

But you're not often in in a high rock, that's something I don't do quite as often.

Paul: 25:23

Or or if you are, you're doing it wrong because it's too long to Yeah. To camp out in zone five. Yeah. And there's You shouldn't be doing anything. There's all kinds of lactic questions in there that we won't go into right now.

Jude: 25:33

Yeah.

Paul: 25:33

Or some kind of stuff that gets released into your bloodstream that shouldn't be there and messes you up for the next ten minutes and stuff like that. But anyway Yeah. So that's

Jude: 25:41

feel great.

Paul: 25:42

So that's the last week in workouts. Now for next week, one of the things that we're going to be doing hopefully every week is what we're going to call the wow, which is workout of the week, which where Jude comes I

Jude: 25:52

up with thought of it. Yeah. A really fluid sort of segue into that was speaking of lactate actually. Okay.

Paul: 25:58

So if I if I back up slightly

Jude: 25:59

We missed it.

Paul: 26:00

And say Yeah. We missed and say there's the whole issue of of what happens with lactate and how that messes you up if you get it wrong. Speaking of lactate thresholds, dude There is what's happening with the workout of the week? Thank you. Appreciate it.

Jude: 26:11

It's it's called acid bath. Sorry. It's called to It's called what? Acid bath. Acid bath.

Paul: 26:18

That's fantastic. I can't wave.

Jude: 26:20

Me more.

Paul: 26:20

Yeah. Brilliant.

Jude: 26:21

Yeah. Acid, obviously, referring to the lactic acid that will inevitably be streaming inside of your legs. It's a 500 meter ski, 500 meter row, 1,000 meter bike for time. Essentially Hold up. Up.

Jude: 26:34

You can

Paul: 26:35

And and repeat that slowly.

Jude: 26:37

500 meter ski. 500 meter ski. 500 meter row. Yeah. 1,000 meter bike for time, including transitions.

Paul: 26:48

Transitions meaning getting off one and onto

Jude: 26:50

the From yeah. Yeah. So in my gym when I did it, I had it set up ski, bike, row, literally right next to each other so to keep the transition.

Paul: 26:58

This is very much a if you have access to a gym kind of workout rather than a home thing.

Jude: 27:02

Yeah. Most people Yeah. They'd all they

Paul: 27:04

all realistically have to be on a c two. Concept two. Okay. Yeah. So, okay.

Paul: 27:10

In order in order to get the Jude ranking, you have to do on Concept two. If you don't need the Jude ranking,

Jude: 27:14

do it on any Or ski and any other other sort of official ranking. Right.

Paul: 27:19

Okay. So 500 meters of each of those things and A thousand on the bike. And a thousand bikes. Sorry. So what are you going for and what should I go for?

Paul: 27:29

Because this this is you're not you're not giving me a scaled version, are you? You just I'm making me do the same thing.

Jude: 27:34

Yeah. So sometimes with these wows or these workouts of the week, there'll be a scaled version where the weight will come down or the rounds will go down Right. Or the volume will go down in some respect. But this one, because it's so short and because there's no loading, it's just on the machines. There's no scaled version, so it's just four time.

Jude: 27:52

I actually already did the workout, so spoiler, I did it.

Paul: 27:54

Doesn't count. Doesn't count. Doesn't count. It wasn't this week.

Jude: 27:56

Doesn't count. Have PTSD from that workout. I'm not doing it again for a very long time.

Paul: 28:02

Oh, hang on. So you want us doing workout that you have PTSD from? Okay, not that we're gonna make light of that. But anyway, yes. You did it you did it in how long?

Jude: 28:11

Four fifty nine point six.

Paul: 28:14

Okay, so you broke a five minute barrier on acid bath in your case and acid bath in my case. Yeah. And so you did you did five minutes, sorry, five minutes. What what am I aiming for? 51 years old, fifteen pounds overweight, been doing Well well for you a

Jude: 28:32

were 51 year old, someone like trained like you and aged like you, are you saying?

Paul: 28:37

I have I don't know how have I aged dude, tell me how I've aged poorly.

Jude: 28:41

Well assuming someone is a relatively fit 51 year old.

Paul: 28:46

Is that what you're saying I am or you're saying I should be?

Jude: 28:50

In the high rock season,

Paul: 28:52

Okay. You Thank you for that. Yeah. Very diplomatic answer. Okay.

Paul: 28:55

So if a slightly fitter version of me should be doing it in what?

Jude: 28:58

Well, let's assume you would therefore be holding about two minutes on the two minutes split, two minutes per 500 meters on the all three, I'd say, to be honest. Anything between two and two zero five, meaning two four six plus transitions. Anything under six thirty, I think,

Paul: 29:17

would be sort

Jude: 29:18

of a good goal

Paul: 29:18

to So an averagely fit 51 year old should be aiming for sub six thirty. If you're much younger and much fitter, try and beat Jude's time of four fifty nine point six. Yeah. And anyone who can provide evidence of that will obviously get a shout out next episode because Yeah. That's a slightly ridiculous time.

Paul: 29:37

Yeah. Feel free to beat four fifty nine point six, and then you won't know what my time is in advance, so I'm just gonna have to find somewhere with all that equipment in one space and see what I can do. Okay, cool. Thank you. Appreciate that very much.

Paul: 29:50

So we won't be doing nutrition this week. Next week, we'll do one of an ongoing series of recipes that are hopefully fairly straightforward to make. We're not gonna do any gear reviews this week, but just to mention a couple of things. I don't know if other people's Insta feeds are full of this, but a Velo company that I as I understand it, have taken some ex Nike folks. You stick a little device in the sole of the shoe and it monitors what you're doing.

Paul: 30:15

So it can it can assess you in in ways more than any other shoe can. And it would heard advise of that before. Nobody's heard that. No. Well, I want to get a hold of a pair of these things and see if they make any sense.

Paul: 30:26

They're shipping next spring though, so that won't be for a while, but I definitely want get a hold of one of them. But one thing that we can both report back on sooner than that, and you've been using it for a while, is obviously a lot of folks will have Apple watches and are using that to measure their zones that you made reference to, their heart rate, just trying to stay, just trying to train by heart rate, which is a relatively new thing, especially for running, is to try and rather than time or distance or speed, certainly rather than speed, just say I'll keep my heart rate within, you know, as you say, in zone two or whatever it is, to try and work out whether it's worth having a heart rate monitor. I see increasing amounts of people like you competing events with these chest straps on. So obviously there's Yeah. There's gotta be so much leverage to it.

Paul: 31:11

Who's serious, right?

Jude: 31:13

Yeah. Of course.

Paul: 31:14

Okay. Good. So I'm not serious. That's understood. Fair enough.

Paul: 31:16

Well, I

Jude: 31:17

got you

Paul: 31:17

one. You did get me one, and I started using it. I started using it.

Jude: 31:21

That means you are serious.

Paul: 31:23

Oh, crumbs. Okay. I'm extremely serious. I'm extremely serious. I'm just yes.

Paul: 31:28

I'm extremely serious. Let's leave it at that. Okay. So I think that about wraps it up. The one thing I wanna conclude with is our quote of the week.

Paul: 31:34

We're gonna try and have one every week. Why don't you

Jude: 31:36

know this one?

Paul: 31:37

Well, this this I like this one. This this isn't this isn't a daft one. This is quite a cool one. So Alexander Usyk, who is one of the best boxers ever, I think it's safe to say at this point, and keeps beating everyone who thinks that he's not I love him. Enough.

Jude: 31:54

Yeah. His dance videos.

Paul: 31:55

He's You love him because his dance videos.

Jude: 31:57

That's fantastic. Hilarious.

Paul: 31:58

He's the best boxer in the world, and you love his dance videos.

Jude: 32:01

Yeah. Show some respect.

Paul: 32:02

Alright on his feet. He's alright. So in his post fight interview a number of weeks ago now after beating Daniel Dubois, Usik was asked how at the age of 38, which is no kind of age at all, he had the motivation to keep fighting. Usik said, I don't have motivation. I have discipline.

Paul: 32:22

Motivation is temporary. Today you have it. Tomorrow you wake up early and you don't have it. When I wake up early morning for training, I never have motivation. I only have discipline.

Paul: 32:33

Only amateur sportsmen need motivation. Motivation is good, but discipline is better. Would you make of that quote, Jude?

Jude: 32:42

I really like that one. Especially for people who might not immediately click with training something like that. If someone has a desire to be really good at something or wants to lose a load of weight and the process seems daunting or something like that, I think, you know, the process of losing weight is tedious. It sucks. It's really hard, mentally challenging, but Mhmm.

Jude: 33:04

I think like yeah. You lost a load of weight. I think we should go into that one episode about how much you lost and how you did it. But, yeah. I think that's really good because, yeah, discipline, no matter how much the process sucks or anything like that, I think that's something that will keep you moving when yeah, there's no sort of when the with light at the end of the tunnel seems really far away.

Jude: 33:26

I think that's a great way to sort of look at it.

Paul: 33:29

And highlights the problem of what most of us, me included, tend to live on is trying to find motivation. So you're constantly looking for the thing that's going to make you want to get up and do the early morning run or the late afternoon wait session or whatever it is. And obviously it's a lot easier said than done, but he's got his goal in mind and he's made a conscious decision to do something. And so he's almost cut feelings out of it, right? He's made the assessments, he's made his long term commitment, He's married to his job.

Paul: 33:57

Says, okay, tomorrow morning, I'm going to do this three hour workout. And it doesn't matter whether I particularly want to do it in the morning. It's what I do, which is a lot how you look. So I think you have plenty of motivation, but you also have this thing that just says, well, this is the thing that I do, and I'm going do it no matter what. So, you don't actually need to want to do it.

Paul: 34:17

I think a lot of my problem is I feel like I need to want to do it. So, I almost wake up and say, oh, I hope I want to work out today because then I'll work out, which is falling foul of what Youssef said. And I think that makes me the amateur sportsman.

Jude: 34:31

For me in a in a niche way, my version would be getting into high rocks. I hated running, and I also hated rowing because I've I just did nine months of high, high intense training of it. But I think for me, the discipline was not wanting to do either of those forms of training, and yet knowing I had to incorporate both of them quite regularly if I want to achieve my goal of becoming the best in the world. So I think for me, those two things with running being 50 to 55% of the race and rowing being an important way to sort of improve in that area that I think Right. Yeah.

Jude: 35:06

For me it was having to knowing that I have to incorporate that a lot more than I wanted to into my training.

Paul: 35:12

Okay. So I think it's safe to say our aspirations are slightly different because you just dropped there that you want to be the best in the world. Whereas I'm going to let you do that And I won't try and keep up. You're welcome. So thank you everyone for joining us on our inaugural episode.

Paul: 35:27

Please like and share. And we look forward to seeing you again next week. Thank you, Jude. Thank you, everyone. Goodbye.