The Time-Crunched Cyclist Podcast by CTS

The Science of Training Your Durability and Fatigue Resistance

June 19, 2024 • CTS • Season 4 • Episode 201

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IN THIS EPISODE

  • Defining Fatigue Resistance and Durability
  • What Durability looks like in your training data
  • Physical tests for durability and fatigue resistance
  • Fatigue resistance training workouts
  • When to schedule durability and fatigue resistance training 

LINKS
-  Knowledge is Watt: Fatigue Resistance and Durability

- Durability not related to VO2 or FTP

- The New Science of “Fatigue Resistance” by Alex Hutchinson

- Fatigue Resistance or Durability in Cycling: Tests & Training Tips — High North Performance 

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HOST
Adam Pulford has been a CTS Coach for nearly two decades and holds a B.S. in Exercise Physiology. He's participated in and coached hundreds of athletes for endurance events all around the world.

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Speaker 1:

From the team at CTS. This is the Time Crunch Cyclist podcast, our show dedicated to answering your training questions and providing actionable advice to help you improve your performance even if you're strapped for time. I'm your host, coach Adam Pulford, and I'm one of the over 50 professional coaches who make up the team at CTS. In each episode, I draw on our team's collective knowledge, other coaches and experts in the field to provide you with the practical ways to get the most out of your training and ultimately become the best cyclist that you can be. Now on to our show. Now onto our show. Welcome back, time Crunch fans. I'm your host, coach Adam Pulford.

Speaker 1:

Last week you heard me discuss why tracking kilojoules in training is helpful in your performance and fitness goals. Today I'll build off that concept and into something called fatigue resistance and durability. I'll start first with some definitions to help frame up the conversation. Then I'm going to teach you how best to do it. So here we go. First, let's get into those definitions. Fatigue resistance it's a fairly new term, kind of like getting buzzy over the past few years here, but it's not a new concept. It just generally refers to how a rider can perform late in the game versus early on in races.

Speaker 1:

If you're Googling what fatigue resistance is out there, you'll probably find some, some articles, um, and some resources some resources and a lot of people say a lot of things about it. You've heard from Alex Hutchinson on the podcast before. I really like the way he writes and one such article that he wrote where he described fatigue resistance as the extent of deterioration, or lack thereof, in VO2 max threshold and economy over time. Now it's a little bit of a jumbled mess there. I've linked to the article in our show notes. I would suggest reading it. It's very good, but it's really that deterioration of some sort of performance physiology is what Alex is talking about and he takes it in the realm of running and marathoning. But one person I've been listening to and reading more from is Gabriela Gallo and he has a platform or he's got a company called Knowledge is what and I follow him on Instagram. I follow him on Substack and he's been writing quite a bit about this topic. I actually reached out to him to be on the podcast and we're going to get that going. I actually just reached out to him this week and he replied. But here's his definition is fatigue resistance is the ability to decrease as less as possible physiological parameters and performance over time, and this can be defined as durability, fatigue resistance or fatigue resilience. So in exercise physiology we often borrow terms from other sciences. So in exercise physiology we often borrow terms from other sciences and in physics, I believe fatigue resistance can be defined in this way Fatigue resistance refers to the ability of the mixture to resist a fracture or cracking, failure under repeated loading conditions.

Speaker 1:

So, as you can see, the common theme of really what we're talking about is can you do a bunch of work? Can you be, you know, come under load and not tire or not fatigue from that? And we're talking about specifically on on a bicycle. Now, how much work is enough to load right the system? What type of work and how do you? How do you know if you're not tired? Okay, we'll, we'll get into some of those questions here in a minute, but let's let's first speak to durability. Now, gabriella Gallo from knowledge is what, as he alluded to? Uh, we're generally using the term durability to mean similar things as fatigue resistance. So we just kind of like swap those back and forth In a podcast I did with Dr Steven Seiler.

Speaker 1:

He talks about durability being the ability to not strain under load, and I think the way I think about durability is the ability to produce high force or power output after a significant or a specific amount of work in kilojoules is done. So, as you can see, right now in the field, these two terms are essentially synonymous with each other. Personally, I tend to view fatigue resistance as the training part of it and the durability as the testing part of it. But those are my own views and I know that this is kind of like an evolving landscape and it's exciting to see where we're at with this. Like I said, it's not a new concept, right? We've known about it since we've been racing bikes or kind of that kick at the end of a race for endurance athletes. We just now have a better way of quantifying it and showing it.

Speaker 1:

Now what I want to do here in this podcast, like I said, is I want to focus on how to test it and how to train for it. So first let's start with how to test. I made a nod to how to do this for athletes in my previous podcast, essentially testing their five minute and 20 minute powers after a certain amount of work done in kilojoules has been done on the bike and then I compare that to their fresh or peak five and 20 minute power outputs. There are kilojoule ranges for different uh subgroups of athletes based on performance demands of their races and when they need to make a strong maximum or a performance effort late in the race. So for my juniors let's start with my juniors and what I'm going to do is for my YouTube watchers. I'm going to pull up some data on WKO5 and it's going to use, it's going to serve as a visual. So for those loyal listeners that have been only listening to us and don't know that we have a YouTube channel, this would be a good podcast to go check us out on YouTube because I will be sharing some data with you there. Now this WKO software that I use to analyze and house data this is a tool that I use to coach my athletes.

Speaker 1:

Now, like I said, we have these different distribution bins of kilojoules done in work before we test these fatigued power numbers. So, with my juniors, I'm looking at about a thousand kilojoules of work and, as you can see in this chart, I have the peak five minutes and the peak five minutes after a thousand kilojoules. This mean max power chart simply is tracking all that per second and I can hone into certain power durations, like 20 minutes, and what it's going to do is it's going to track your highest average power here in yellow and then compare it to the highest average power for 20 minutes or whatever power duration you're looking at after a thousand kilojoules of work. Looking at after a thousand kilojoules of work, and the difference between the two is what we're looking at. Okay, so that that in the way of fatigue resistance and durability testing, this is a really good chart to look at it, so to speak, to the different kind of groups of athletes in the way of how much kilojoule of work should we be looking at to fatigue them?

Speaker 1:

I'd say in general and I'm pulling this from Tim Cusick and his team at WKO5, as well as what I'm seeing in my athletes and in my experience juniors, about a thousand, a thousand kilojoules of work for masters racers. For women also about a thousand kilojoules of work. Men I typically are I'm looking at what they can do after 1500 kilojoules for my, my P one, two kind of like national racers. Women are anywhere between 1500 and 2000 kilojoules of work. Men are about 2,500 kilojoules of work and then, if we scale up to pro tour by women right around 2,000 kilojoules of work, if not 2,500, and then men are 3,500, sorry, 3,000 and could scale up to 3,500. Now, again, these are some of the norms that I use.

Speaker 1:

I think a lot of specificity comes into the actual races that you're doing personally. So, for example, somebody like Keegan or Lachlan who race super long gravel races I don't know they're probably looking at their performances after 10,000 kilojoules or something silly like that. So, again, these are some of the norms that I've been working with my coaching practice. I wanted to share them with you so you could identify which group you're in and then you can start tracking your peak powers and do these workouts, see where you are fatigued for the peak powers and go from there. So what are we actually looking for in the data? I'm going to scroll down here and for those YouTube watchers and listeners, you can see that I've got a chart pulled up showing a five-minute post 1,500 kilojoules and a 20 minute post 1,500 kilojoules. So this would represent, like a men's master racer, uh, of the fatigue, resistance and durability tracking that I would be working on with them, as, as an athlete in general, I would say that.

Speaker 1:

So we have some ranking systems here. In general, if the five-minute and 20-minute fatigued peak powers that means you ride and do a bunch of work for 1,500 kilojoules, then you go really hard for five minutes or 20 minutes. We're going to talk about how to test for that here in a minute Usually's going to be, usually there's going to be some fall off. In this example, the peak 20 minute is 365 Watts After 1500 kilojoules of work. The peak 20 minute power is 329 Watts. So you can see that there is a fall off there of 9.7%. Generally speaking, if we are between zero and 10%, wko5 is going to categorize that as good. Okay, which means that from a fatigue resistance standpoint, they are resistant to fatigue. Do we need to work on it more or not? This good ranking? You know the ranking is helpful to identify and put some context around it.

Speaker 1:

The end goal is to minimize this the peak 20 minute fresh versus the peak 20 minute fatigued. Minimize that and that'll be the end goal. Now, if we go to 10 to 20%, that would be average end goal. Now, if we go to 10 to 20%, that would be average. And then if we're 30% or more, that would categorize it as bad. So, for example, this athlete, if we scale up to 2000 kilojoules of work, we're now, as I said, between 10 and 20% fall off for both five minute and 20 minute, off for both five minute and 20 minute. And we get these categories. We get categorized as average fatigue resistance over 2000 kilojoules of work, but for 1500 kilojoules of work we have good rankings. So, hopefully and you know, you can use fancy charts like this on WKO5, or you can use a simple spreadsheet to track your 20 minute fresh, your 20 minute fatigued, and you can make your own charts and tables. But I would say, I would agree that the 10% or under for good, the 10 to 20% for average and 30% being bad, meaning you really need to work on it. Those are pretty good estimates, okay, but that main thing that I would really encourage you to do is minimize the fall off between fresh and fatigued and if we can increase that, you're going to be increasing your fatigue resistance and improving your durability. Okay.

Speaker 1:

So now let's look at how to test for fatigue resistance and durability. I've got um a couple different examples here on training peaks online and again I'm pulling up visuals for us on on our YouTube channel, but I'll also verbally describe what's going on in the podcast here so everybody can can understand what I'm doing. And it's also a little tricky I'm not going to lie to kind of visually describe, uh, something that is going on here, but I'll do my best. So let's take a look at an example where we're testing 20 minute durability after 1500 kilojoules of work. So that's kind of, you know, the same thing that we were just looking at on WKO5.

Speaker 1:

Now this is, this is built pretty properly, okay, and I'm going to just describe how I communicate to my athlete what to do when I'm going to build this in the structured workout builder for for on on training peaks and I'm also going to describe to in a structured workout builder on TrainingPeaks and I'm also going to describe to them how to ride it and what I'm going to do is I'm going to give them a general warm-up and then just get into like a very high aerobic or high kilojoule burn rate and I'm going to estimate this based on what they've historically done. But also there's kind of a fun way to do this on TrainingPeaks as well, as I've been working with them on a beta version of a kilojoule predictor in the schedule builder and I'll get to that here in a second, but just to verbally describe this, I'm going to give them 10 to 20 minutes of general warmup to get going and then I'm going to tell them to target their tempo, sweet spot and low threshold kind of a mixture of zone three to four for the most part. And in my description I'm going to tell them that your goal, your focus, is 20 minutes at maximum, after you've ridden for 1500 kilos of work, okay. And then I'm going to tell them the perceived effort of you should be riding from six to eight out of 10, uh, for while we're burning that 1500 kilojoules of work, and it's okay to work in a few openers or a few like short, hard, anaerobic efforts. Don't spend a ton of time there, but I do want to visit some time there because that's going to spike lactate and help them clear it out and have them get ready for this 20 minute power here. Meanwhile, the whole purpose is to do the work before we test, so get fatigued, then we test, so I build this up and this should get us to around 1500 kilojoules.

Speaker 1:

Like I said my previous podcast, what I want the athlete to do and what I instruct them ahead of time is to have kilojoule, or work in kilojoule, pulled up on their Wahoo or their Garmin or their hammerhead, whatever they're using, so that they're tracking to see if they have done the amount of work before they start their 20 minute effort, and most most cycling computers. Now, if I build it like this, it's just going to guide them right through it and it's going to um give them the best success. Okay, so how do I know? And what I'll tell them is you know, if something comes up in the road or or you have to deviate, just make sure that you hit 1500 kilojoules before you start that 20 minute. But how do I know that this amount of work that I've prescribed is going to get them to 1500 kilojoules? Well, in the old days, I would just do it by hand. I would take a look at their kilojoule burn rate, average it out and come up with an average power or a normalized power is a better way to actually do it that they would have to achieve for a certain duration in order to hit that, and then I would. I would tell them what to do Now.

Speaker 1:

The beta version that I just talked about of a kilojoule calculator with training peaks that I've been using it's. It's pretty fun because what you do is you build. You use this, uh, the schedule, um, the prescribed schedule builder here on TrainingPeaks and what it'll do is it'll map out the kilojoules in work for the planned duration and power. So what you can do is simply play around with the durations on TrainingPeaks and it'll give you that predicted kilojoules if they ride within the context of what you prescribed for them, if they ride within the context of what you prescribed for them. So from a coaching standpoint, it's a really powerful tool.

Speaker 1:

When you're communicating to them, you know work being done in the way that we're talking about, with the whole context of fatigue resistance, or doing the mechanical work on a bicycle before we do some testing. So to close, this thought out here I won't get overly granular about it, but this should give you some really good examples of what we're looking for in the way of that work needed to be done before we hit the 20 minute power and for this particular athlete, this is looking at a 10 to 20 minute effort and then a one hour time in zone at tempo sweet spot or low threshold. We do a couple openers, ride endurance, and I do like to bring the intensity down just a little bit, coming into the 20 minute effort to clear anything out, because I know that this will fatigue them and deplete them. Based on what I'm looking for in a in a testing sort of like solo situation, I find it pretty good just to just to give them a little bit of time before they hit that last, that or that 20 minute effort. Now, this won't always happen in racing, okay, but sometimes, if you think about it too, if you are racing, you know that there's a big, you know climb coming up. A lot of activity will happen before. Maybe some people will just back it down, freshen up before they hit the hill climb, or sometimes people attack going into the hill climb. This is training data. It's not racing data. This is the way I do it, so you can use it as an example. You know what. What you can do is basically go full tilt and just go tempo, sweet spot, threshold mix all the way into a 20 minute effort, and you know what that's going to be more specific, maybe to an extreme, like race scenario, and it's a fine way of doing it. The main point is go 20 minutes hard after 1500 kilojoules of work, whatever kilojoule that you identify is specific to your needs and you're going to be on the right track. Okay, so that covers some of the testing component.

Speaker 1:

Let's talk about fatigue resistance training. One point that I want to make sure that everybody takes away from this podcast is that having a high VO2 max or a high FTP, or even a high sprint power, for that matter, doesn't ensure that you're going to have high fatigue resistance. In fact, my guy Gallo from Knowledge Is what did a recent post about this? Showing the research that there's no direct correlation between VO2 max or FTP and fatigue resistance. What this means is that if you want high fatigue resistance, you'd need to train for it specifically. You can't just train to increase your FTP only and think that fatigue resistance will come along with it. Now, if you've never done testing or training like I described above, that's fine. You can simply try it when you're fresh. But once you do, and if your goal is to improve your fatigue resistance and durability, you can train really specifically for it.

Speaker 1:

And here's how you want to start. First, with historical data, go back and look at your highest kilojoule per hour. Now, once you've identified that highest kilojoule per hour, and what you do is. Just look at it's going to correlate well with highest average power for 60 minutes. So look at that and then look at your kilojoule expenditure. Maybe you look back to a race that you did and maybe it's more squiggly, so the average power might be lower but the kilojoule may be higher. There's also some dashboard tools that you can use on training peaks online to identify a kilojoule tracking. Just look for that highest kilojoule per hour.

Speaker 1:

Now, from a training standpoint, you want to pick a day where you're going to be fresh to go into something like this. Okay, so maybe let's just arbitrarily pick Saturday, a day where you could take Friday easy. We've got a little bit more time on our hands on Saturday and what you want to do is you could do a test or you could do a training. But from a training standpoint, what you would want to do is try to match that peak one hour high kilojoule or beat it. Okay. What that means is warm up, go really hard for an hour and try to burn more kilojoules or do more work of kilojoules in one hour than you've ever done before. That means smashing on the pad, smashing on the pedals. You're not doing intervals, but you're just really riding hard for an hour pedals. You're not doing intervals, but you're just really riding hard for an hour.

Speaker 1:

Okay, now, that's going to be one session. That's then that will get you in the mindset, or give your body and your brain kind of this like grounding, of how to ride to achieve a high or a peak one hour, uh, kilojoule ride. Now, to keep it as simple as possible, what you could do is the next week you could do the same thing for two hours. Okay, so go back in your data history, find a peak two hour sort of ride. Or I'm going to tell you that whatever you did for an hour, you could probably knock about five or 10% off and just use that for your two hour goal for kill a jewel burn. Okay, so let's just say you went back in your data. You found your peak two hour power. Try to match it or beat it. Okay, that's your next Saturday. Just smash the pedals, pedal in, you know, pedal uphill, pedal, downhill, pedal in like weird places that you normally wouldn't.

Speaker 1:

What you're you're getting, you're getting yourself out of the way of thinking only about intervals all the time. And if you think about this too, it has a lot of specificity to racing and events. You know on this podcast and articles and you talk to any coach. You know we love talking intervals but and that can and that's pretty effective, like it trains energy systems and it can get you stronger and it can put all the things that I talk about. But at some point it's really good to get away from that pedal hard and because in the races you're not going to have a recovery break, you're not going to have recovery session. Sure, you pull up to an aid station and maybe it's Fondo and you're chilling out, but it's not structured and if you get into a bike race it's the start line, the finish line and you go hard in between. So this is a very good specific way of getting your brain and body ready for just being on it the whole time during an event or a race.

Speaker 1:

Now I mentioned that peak two hour power. That could be week two on Saturday. Now I mentioned that peak two-hour power. That could be week two on Saturday. Then guess what's coming? Week three Three-hour highest average power and three-hour highest kilojoule marker. What you do is probably knock down maybe 5% of what you did for the two hours per hour and you go and you try to beat for three hours, okay. So what I'm essentially trying to get across to you is, as you go longer, sure, the kilojoule expenditure per hour is going to come down a little bit, but not much, maybe not as much as you think. Okay, use past data to get a bearing of what you physiologically have done and could do, and then go out there and try to match or beat it. Okay. So there's three weeks of fatigue resistance training and that's what I suggest of where to start if you've never done something like this before Now.

Speaker 1:

For most time-crunched cyclists, two to three hours of a high kilojoule burn is good fatigue resistance training, for sure. But you can scale this up to whatever duration you want. Like I said, gravel races being 100 or 200 miles, you know you can scale this up to six hours, right, just a hard, grindy, six hour sort of training session. That's going to be a big day, and but the longer you go, that you know it's going to be likely a lesser kilojoule per hour effect. Up until a point then I do find that it will kind of like taper off or kind of like steady off as you go and you're just pacing as high aerobic, low tempo all day. So let's go back to training peaks and take a look at some examples of Some fatigue resistance training.

Speaker 1:

Now here's three examples that I've used with my own athletes and kind of use in three, in three different ways. First one, as I described, was you give them a general warmup and then you tell them, you know, 15 to 20 minutes and then you tell them to ride hard for two hours, and the goal will be in this case I built it up for this athlete to do two hours at 2000 kilojoules of work. So as they start riding and they hit the lap button for their two hour call it their interval right they're going to be checking in with kilojoules every 30 minutes to make sure that they're hitting 500 kilojoules every 30 minutes to keep their pacing on track. Now, this I mean typically my athletes have done this before there's maybe some normalized power that they could track. In combination with that and the perceived effort's just going to be like a grindy eight, nine sort of all day for for this athlete. However, the goal here is to string it all together for two hours straight, and this kilojoule marker is going to give them a very targeted way of training fatigue resistance.

Speaker 1:

Another way to do this is to incorporate some anaerobic effort to it. Now it doesn't have to be as scripted as this, and I tell that to my athletes too but if you're just listening right now, what I have built up is that same general kind of 20-ish minute warmup and then we get into it and you could start with a hard I call it a hill attack or a sprint that's going to get you up into zone six Typically. I'm not going to put a lot of recovery in there, but they just get right into a high aerobic or tempo and you can see even as I hover over it and show you the percentages of FTP. We're typically between 70, 90% or even upwards of a hundred percent of FTP and we're going to ride that and, assuming that this is on hilly terrain, they're going to get a few breaks. So again, you're going to. My whole goal when I give this to an athlete is to give them some visuals to work with in the way of what this should look like and feel like. But if you follow I don't want them to follow it specifically like this I give them other general parameters in the description saying that every 30 minutes, every 30 minutes or so of heavy riding, of high tempo, sweet spot, low threshold work in that 20 to 30 second hard hill attack, and we're going to be working on our fatigue resistance to anaerobic effort as well as high aerobic effort over time. So if you're someone who you know, you can do grindy sweet spot efforts all day long, but the minute that someone attacks you you start to crumble or cramp or fail. That workout that I just described of weaving in a sprint every 20 to 30 minutes, that's going to be a good workout for you.

Speaker 1:

Now, finally, here's another example that I've used with professional athletes and people doing really long stuff. I'll give them kilojoule as well as a normalized power focus and that's really like a very race specific sort of thing where I go back and I look at past historical data of what their normalized power is for races and I'm going to target pretty much that, pretty much the normalized power In this case. Um, we're doing two hours normalized power for this athlete between 255 and 275 Watts and for this female rider that's pretty hard, okay, and that's good, and I tell her to incorporate hard anaerobic efforts as well as steady, hard Hills. Um, typically do it in a group altogether and just make it hard for two hours and we also and with this workout too, I'm going to embed it into a long ride of five hours. So we get that race specific sort of intensity um as well as a very long effort where we do our endurance after um, a warmup and then this normalized power and we're really going to get them tired because, again, the whole goal of training folks is to get tired. Then you rest, then you get better.

Speaker 1:

When it comes to fatigue resistance, you do it in this grindy sort of very high kilojoule burning rate and you can throw a sprint on at the end. Or maybe you can do a five minute hard effort or a 20 minute effort after you've been doing some of these workouts like this. But my suggestion, if you're going to incorporate like the five and 20 minutes in in in this is training, I would do it sub maximum. I would go hard, maybe like a eight or nine out of 10, for that five minutes or the 20 minutes um, to to get your body used to doing effort after a certain amount of kilojoules done Um, but don't test yourself all the time, okay, that adds a lot more fatigue to the brain as well as the body, and and you also have to give yourself time for your body to absorb it, adapt before you test it again. Okay, to um, like, bring this thing home, like when and how to do this. Well, I just kind of gave you a general example of where it would probably start if you've never done this before, and give you three weeks, um, to do it.

Speaker 1:

Where to do it in the season. You don't want to do it leading into a key race within a couple of weeks. Okay, you want, you want enough space and time in between this really hard, exhaustive training before you go racing. In fact, that brings up a key point. I just described, uh, an example where it's like you know, week one you're doing a hard one hour high kilojoule. Then the week two you're doing two hours. Then the week three you're doing a hard one-hour high kilojoule. Then the week two you're doing two hours. Then the week three you're doing three hours high kilojoule. It's pretty aggressive, you can do it for sure, but it's going to be very fatiguing.

Speaker 1:

The day after should be a rest day and then the day after that should be an easy ride. At the very minimum you could even do three easy days afterwards. At the very minimum you could even do three easy days afterwards. I do find that my athletes are really tired after even one day of this. You can block them up, but I don't suggest it unless you have a lot of time on your hands. So typically, come into it fresh and then have rest and recovery afterwards. So that's kind of like the first rule.

Speaker 1:

Second rule is do this in progressive weeks like this, so three weeks in a row, then you take a recovery week and then maybe you resume your normal whatever comes next in your training. And if you want to test your durability again, I would do that, you know, in two or three weeks from that. Because again you you're planting these seeds of fatigue resistance training. Your body has a time course to respond and heal from it. I would say most good training when we're consistent, we're doing it right, we're doing it progressive. It's six to eight weeks before we see the fruits of whatever we planted. So let's say you get really jazzed up to go test your durability and you do that this week. Then you do three weeks of fatigue resistance training, then you take a recovery week, then you have some like normal, not too exhausting training for a week and then you test. That's like a seven week sort of fatigue resistance model that I would give you. The other thing is, like I said, be careful when you do this so that you don't you know, cook yourself out before a key race. I would definitely, whatever fatigue resistant training session or build that you did do, I would give yourself at least two weeks of recovery and normal riding coming out of that, meaning you fully recover and normalize from exhaustive efforts like this. Recover and normalize from exhaustive efforts like this. So, if you hear nothing else, if you hear nothing else from this podcast is, if you do this fatigue resistance training like I described, make sure to give yourself plenty of time to recover before you go into a race.

Speaker 1:

Okay, let's talk about key summary points. First one is fatigue resistance and durability generally refer to the same thing, which is the decrease, as little as possible, the physiological factors and performance over time when it comes to performance. Second point is you can test your durability and train your fatigue resistance using kilojoules as a measure of work and power as your performance measurement. The third and final thing is having a high VO2 max or FTP doesn't correlate with having high fatigue resistance. As far as we know, there's no direct correlation and fatigue resistance needs to be trained if you want more of it. Finally, my air of caution is, if you go into these hard and heavy workouts, just make sure to pat it on the backside with quite a bit of recovery, because you'll get. You'll get pretty tired from it, but that's the goal, and then you get better. So in closing, you know, I want to say you know, if you'd like what you heard, please share it with a partner, a training partner or a friend, and that's really the best way to grow the show and make sure that you keep on getting actual training advice like this to help you reach your goals.

Speaker 1:

You can submit the question to me by heading over to trainwrightcom backslash podcast. Click on ask a training question and your submissions get sent directly to me and I'll do my best to answer it on an upcoming episode. So, finally, I'll tell you that this is the last solo episode I'm going to do for a while. I'm pretty excited because I've got some cool guests coming on for future episodes, so be sure to come back each week for all of that. Until then, keep getting out there over to train rightcom backslash newsletter and subscribe to our free weekly publication. Each week you'll get in-depth training content that goes beyond what we covered here on the podcast. That'll help you take your training to the next level. That's all for now. Until next time, train hard, train smart, train right.

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