The Time-Crunched Cyclist Podcast by CTS

Tips For The Last Training Week of the Year! (#228)

• CTS • Season 4 • Episode 228

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Overview: Coach Renee Eastman joins Adam Pulford to provide wisdom, guidance, and actionable tips for thriving through the week between Christmas and New Year's. For some, it's an opportunity for a big training block (e.g., Rapha's Festive 500). Others struggle to train at all because of family trips. And still others get anxious about indulging in holiday meals. Renee and Adam have common-sense tips for all these scenarios and more.

Topics Covered In This Episode:

  • Strategies for Time-Crunched vs. Time-Rich Athletes
  • Will taking two weeks off hurt your fitness?
  • Alternative exercises that count for training
  • Healthy perspectives on Holiday eating
  • Are week-long fitness challenges a good idea?
  • How to execute a week-long challenge if you choose

Guest:

Renee Eastman is a CTS Premier Level Coach and has been coaching with the company for more than 20 years. She has been a professional bike fitter for 15 years and was one of the first fitters to use the Retül bike fit system. She has a master's degree in exercise science, has worked for USA Cycling, and is a 6-time Masters National Champion.

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Host
Adam Pulford has been a CTS Coach for more than 14 years 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. Happy holidays, time Crunch fans. I'm your host, coach Adam Pulford.

Speaker 1:

The holidays can be a tricky time of year for endurance athletes because we try to keep regular training patterns, but we have all the other issues like schedule changes, habit changes and lifestyles that start to just get all over the place.

Speaker 1:

We move away from a somewhat normal, predictable schedule of work, training and family activities. We go to lots of social time, holiday parties and maybe a little extra travel, with all the stresses that go along with it. I'd say that this is probably the majority of the athletes listening to this podcast and people that I know personally. However, another trend, though less common, that I see and hear are some athletes that just do less of all that holiday themed stuff. They stick closer to home and perhaps they have more time to do what they want to do around this time of year. So if you're extra time crunched or extra time rich leading into the new year, I've got a few training tips that will help bring some perspective to all of this and set you up for an awesome 2025 for fitness, performance, health, fun, all that kind of stuff. So with me to discuss this and more is CTS coach Renee Eastman. Renee, welcome back to the show.

Speaker 2:

Thanks, adam, thanks for having me Happy holidays.

Speaker 1:

Happy holidays. And you know, my first thing is I have some regrets because my Charlie Brown Christmas tree is downstairs and I should have put it behind me. You know you are winning the day here, Renee, so thank you for being festive, Although I do have a Christmas mug with me.

Speaker 2:

Terrific.

Speaker 1:

Yes, well, we have wasted enough time at least 45 seconds of talking about meaningless stuff. Let's dive into the first question. Renee, do you see athletes as more time crunched or time rich? Is there like this kind of polarization of time going on with your athletes and people that you know, or am I just off my rocker?

Speaker 2:

I see it both ways. I see a lot of folks and myself included, I used to take the Christmas and New Year's week off and a lot of people do have those, those, those days off. And I would say probably 50 or 60 percent of my athletes have more time because they have time off. Um, and then you know, maybe the other percent are, uh, maybe they have that time off but they're going to see family or they have family visiting, so they're even more time crunched maybe than the normal or just out of the routine, as you mentioned. You know, visiting family and you know, uh, out of their element.

Speaker 1:

Yeah, yeah. So for those athletes who are a little extra time crunched and and and I think it's like a lot of the people with, uh, kids, you know a bit busy job, lots of kids, or you know they're going home to see family, that kind of thing Um, they may have more time away from work, but it certainly is not more training time. Um, the the main questions I get is like coach, I can't ride for a week. Am I going to lose it all? Am I going to lose all my fitness? What would you say to the extra time crunched athlete that is worried about that between Christmas and New Year?

Speaker 2:

Well, that a week or 10 days, two weeks, doesn't make or break your fitness. That if you're training less or even not at all for two weeks, that doesn't derail everything, especially if you can plan for it ahead of time, that you're not in maybe a hole already going into the holidays, in the time off. And for some people that might be involving some you know cross training, you know. Maybe add some running, some strength work, some rowing. You know cross training, you know. Maybe add some running, some strength work, some rowing. You know walking, even you know just saying I would say, mobile and active, as opposed to, in quotes, training. You know it doesn't have to be training to be a, you know, productive, healthy trip. But I think the biggest point I'd make is that whether it's you have extra time to train or less time to train, it's not going to make or break the whole year.

Speaker 1:

Yeah, that's a really, really good point. And I was just. I told you off recording that I was riding my bike and I was like man. So many people overestimate the value of a week and underestimate the value of a year. So, in other words, if they have a really good week, it's like man, I'm crushing it. Right now, this is going to be great. Or if it's like I had the worst week ever my life, my training is gone. Versus that boring consistency how much, how, how good was the year? How many years were in the year? How many good weeks did you have racked up? And so, if anything, for our listeners it's like take that longer term approach, take your eyes off of the here and now and zoom out and take a look at that.

Speaker 2:

The better your year it's. The week off isn't as devastating in, the big week Isn't as it's. The week off isn't as devastating and the big week isn't as productive or destructive, which I think we're going to get to when we talk about some of these challenges.

Speaker 1:

Yeah, no, that's it. And I think to that point is if you have a really good year and you plan all this well and you made a nod to that too if you plan for it, this is not as big of a deal. Right? And I've done several episodes on detraining and all detraining means is you're structuring your training with a purpose to decrease CTL and decrease some of these things so that physically and mentally you're ready to go for another season or another big block or something like that. So for those who want to learn all about detraining, check out episode number 120, and it's called off-season training how to detrain with a purpose.

Speaker 1:

But that takes a lot longer to happen. Okay, then a week or even two weeks, and I'll put in cause I I just grabbed these some of the research I did for that podcast. I'll put it in on the show notes here. But for detraining to occur, we're talking like over two weeks to see a reduction in VO2 max and over three weeks to see a drop in anaerobic capacity. So for those people who are super worried about maybe 10 days of super off training patterns and stuff, renee, the proof is in the pudding to me, they ain't going to lose much.

Speaker 2:

That's true, adam, absolutely.

Speaker 1:

Yeah, so, um, I guess to that point. What I see anyway is like two weeks they have a reduction in training, but most people can do something and in that, those ways with the, and you can even sit on the couch if you want and eat pie for breakfast, as Renee likes to do, as she told me.

Speaker 2:

My mom makes a great apple pie, Adam.

Speaker 1:

I don't. Great, I love pie. We won't get into that, but I did the same thing after Thanksgiving and it was delicious. But even so, what this research says two weeks, 15 days of inactivity and we see a reduction of you to max. The reality is, most people are doing some sort of activity. Renee, if they do have I don't know three or four days to train per week, what would you tell them to do in those three or four days?

Speaker 2:

I, uh, I am a huge fan of mobility work and yoga. You know, start your day with a few sun salutations. Do a little bit of strength work. You know my favorite body weight exercises, you know push-ups, lunges, planks, side planks, dips. You know you can make a little. You know 15, 20 minute workout and just get the blood flowing to your body, you're probably going to feel better.

Speaker 2:

Most of my athletes don't feel great if they take two, three, four days off in a row of no activity or limited activity. So just moving your body, doing some mobility, doing some yoga, doing a little strength work can go a long way to just you feeling better. And you know, on the cardiovascular side, I actually just went on a. I went to go visit my mom for a couple of weeks and I couldn't take my bike and I ran a little bit. I'm not much of a runner Adam knows that, it's true but I did a little bit of running in the weeks leading up to it so that I could run and not, you know, totally break myself down. And I just do.

Speaker 2:

You know, 25, 30 minute run, you know, not not for me a tremendous amount of exercise, but a little bit. I did that three or four times throughout the weeks and that was enough to make me feel better, probably more so than it really impacted my fitness. But it you know, it was something, because there's a huge difference between the detraining that happens when I am in bed and I'm ill in bed for two weeks, not moving at all, versus just being an active person. And I find that when you're visiting family, everybody wants to go for a walk or hike or things like that and those can be great activities just to move your body for 30, 40, an hour every day.

Speaker 1:

Yes.

Speaker 2:

That goes a long way.

Speaker 1:

Yes.

Speaker 2:

It's movement.

Speaker 1:

I couldn't agree more. Renee. And one thing literally a call this morning with one of my juniors and she just got done with cyclocross nats and she and we were like and she's like 14, 15 year old and and I was like, okay, for the next two weeks we're just going to, you know, do less, you know detrain and talk about some of these things. She's like okay, but can I go for like hikes and stuff? Because I just feel a lot better if I move around a little bit and I'm like yes, you know, and she's getting that, she's learning that, you know, she's learning that message.

Speaker 1:

You know, as a youngster, I'm going to start running. Just listen what Renee did. She started small, she went slow, she built up and she has a prep phase before she could actually do some run phase training Even the run phases was not much at all. Yeah, it probably didn't help you all that much, but it helped to maintain and help you feel better, and there's some psychological stuff there that goes on that we probably don't need to get into other than just like moving and sweating and taking care of your body.

Speaker 2:

That's healthy, and taking a break from the family that's key too. Exactly, Get outside for 30 minutes and you know just.

Speaker 1:

Speaking of psychology Speaking of psychology yeah, no, I mean I do. Speaking of psychology train unravels and we can just get out and go and breathe and move and so when you detrain or you take time off, we miss that and we feel super weird and that's why everybody is scared of the big loss of fitness training. Monster, right, because we lose that.

Speaker 2:

I've seen it more often than not that a time time off for vacation, holidays, going on a cruise happens a couple of athletes year you're, they come back. Better that you know they get two, three weeks after they come back. They're hitting their numbers again and they feel great.

Speaker 1:

They feel fresh they feel reinvigorated, they feel motivated. So this forced break can actually be a good thing in the long run. And it's those same things. And it cites some research as well that lays up with the research that you and I were talking about of two to three weeks before anything super bad happens. And meanwhile, when you're on vacation, you usually move a little bit too, and that can help to maintain. You know, maintain is a um uh taper strategy that we use with with athletes moving into a main competition, but there's a little bit of it too.

Speaker 1:

I have some athletes that get ready for a vacation. They just, you know, train their butt off, maybe get the extra miles in that kind of thing, and then they take a vacation, they come back and they super compensate because they effectively they overreached in a functional way deeper than what they were doing before. They take a break and they come back and they super compensate because they effectively they overreached in a functional way deeper than what they were doing before. They take a break and they come back and your, your body's response to that is super compensation, which all it means is you adapted well to your training because you took a big rest and now you're performing like the Hulk.

Speaker 2:

Exactly.

Speaker 1:

Yeah, so a little bit of a hiatus there. So I guess, to bring home the message of if you're extra time crunched, have a strong reality of what is real, what is doable. If between Christmas and New Year's what 10 days and you only got three days to train do a little bit of something, and it could be like mobility work, like Renee is talking about. It could be running, hiking, whatever it could be, on the bike too.

Speaker 1:

My opinion a couple of days of endurance, maybe one day of threshold, because one day of threshold kind of per week keeps, I'm just going to say, mixed intensities, because it can be zone three, four, five, six, throwing a couple of sprints. That's going to help to maintain a lot of that, a lot of the energy systems that we're talking about, without having that decay, but some of the mobility stuff that Renee's talking about. You don't need a bike, you don't need running shoes, you can do that right away in the morning, before people are up, just to have a little bit of a movement going on. Renee, other things that change, I would say, during the holidays, are people's nutrition habits. Would you agree with that?

Speaker 2:

Yes, grandma's pie, that's a big factor in the holidays and I think that that's one of the questions or maybe concerns that I get from a lot of my athletes of the week or every month of the year. But you know, after Thanksgiving, yeah, or after Christmas, have a pie for breakfast. I think one of the you know tips that I would say is, like, you know, kind of, avoid that all or nothing of like. If I see that all the time the time like, oh, I can't work out as much, my eating poorly and that's like all in, and you know, you have to be thoughtful and maybe if you're going to have pie for breakfast that you don't need your oatmeal on top of the pie, you can just eat the pie, that's enough. Um, that if your activity level is down, you don't need as many calories. But in the, in the big picture, one week of you know, maybe you're overindulging a little bit is not going to derail you. You come back from your vacation or your trip and your weight is up. It could easily be three or five pounds up. Here's my tip Spend a day hydrating and flush all that fluid out, because you're just retaining a lot of water.

Speaker 2:

Yeah, I think another thing that happens in you know the holiday meals. You know. Maybe if somebody you know is you know imbibing their mulled cider and eggnog and things like that, you know that. You know alcohol calories do count. They are extra calories. If you like that and you want to have your, you know, enjoy your glass of wine with dinner or eggnog or whatever. Just know that that does add calories. It usually lowers your inhibitions. You don't want to have your first glass of wine on an empty stomach because then that's you know recipe for disaster.

Speaker 2:

I actually see like I just don't want you to go into the holiday meal starving yourself all day, Because then that's like you know, you go overboard on everything then.

Speaker 1:

I was going to say. I get that a lot, where people like they kind of do somewhere in between like I'm going to skip meals because they get the calorie counting the game right, so I'm going to skip some meals leading up and then I'm just going to like go for it at dinner. So it's like kind of this pseudo fasting and then like extreme meal sort of thing.

Speaker 2:

Yeah.

Speaker 1:

Strategy good strategy or bad strategy?

Speaker 2:

A better strategy? I don't think that is a good strategy. I think a better strategy is eat fairly normally, going up to it. Then the next day you have all these calories on. You. Go on your big hike the next day yeah I, I, I, uh, I'll uh credit stacy sims for this. Uh quote think preload instead of reload yep you know, don't starve yourself.

Speaker 2:

And do the big hike before the big dinner. Eat fairly normally so you're not totally famished, you can eat, you can enjoy. Yeah, have the gravy, have the stuffing, you know, have the pie, go for it. But if you're not totally famished you're going to eat a more modest amount and then, if you have all those extra calories on board, have plenty of energy next day to go for a big hike or not. If you eat one big meal, it does not change the scale, just like one day of fasting or dieting doesn't change your scale so much, neither does one day of overindulgence.

Speaker 1:

Well, I was about to say December 26th will be the day to go for a Strava uh segment, full all out. That's what everybody's listening here. That's that's what they're probably thinking about. Um, yeah, and I think to that nutrition end of things. It's like if you can play, if you understand, like the calories in and calories out, and you're aware, that's good because you're becoming more aware of that.

Speaker 1:

And if you're like you know what, and I'll raise my hand and say I love my old fashioned, like I'm going to have a couple of fashions to celebrate Christmas, but don't have that be the nightcap either. Like, don't, like, maybe you skip dessert because you had your alcohol, but then in the evening I'd say you know, drink a couple of glasses of water before you go to bed, because that's an extra hydration too and it's going to help to bring awareness. Why am I drinking water? Why am I not going for the pie? Why am I not going for the extra glass of wine? Whatever is, you're bringing awareness to those habits that you're doing and all of this is in moderation. Okay, all the food, if it's the alcohol, if it's the lack of training, just everything in moderation.

Speaker 2:

That's the boring answer yeah, and I think that you know all or nothing approach of like oh well, I blew it and I had too many calories today, so I'm gonna do it tomorrow too. You know that, that you know you can enjoy your day, have a good time and then be like OK, I'm going to get back on track tomorrow.

Speaker 1:

Yep, yeah.

Speaker 2:

Or next week when I'm back at home, whatever the case may be.

Speaker 1:

Exactly, exactly, from the time crunched athlete to you know the nutrition strategies that can apply to everybody. How about some of your athletes, renee and some of the people listening, that might be a little extra time rich for these next couple of weeks? Should they just go full tilt, take advantage of it, or should? It's the end of the year? Should they not be training as much? What do you say?

Speaker 2:

It depends. It depends on the, it depends on the individual's goals and what they have going on. I would say most of my athletes who are time rich want to take advantage of it. You know, especially this time of year, most of my athletes are training indoors midweek because even if they have, if it's not wintry weather, it's too dark to train, so that they get some time to train outdoors or just train more. So most of my athletes who are in the time rich they have the time off work, they want to do a little more.

Speaker 2:

Um, I know I have at least two or three people who are doing the festive 500. That's a real popular one. That is the. It's a Rafa challenge 500 kilometers over the eight days from what? Christmas Eve to New Year's Eve. I think that's the timeline that you do. You know 500 kilometers and there's also other challenges out there. I used to do I've done it a couple of times back in my day uh, star wars movie challenge. There are 25 hours of star wars movies. Okay, I would do. I would do because I was training a lot indoors. You know we're here in colorado, so train a lot indoors and I used to do uh, to do every single, all, the, the, the, the, the nine uh series from you know new hope to uh uh, the last jedi, and then um and the solo movie and uh so you, you ride inside for all 25 hours of this yes, yes, I, I ride through, I I do movie challenges.

Speaker 2:

I've done, like you know, the hobbit series and things like that, but the star wars challenge is the big one because that's the 25 hour wow, and so yeah, I guess I was gonna say so it has to be inside for all time.

Speaker 1:

Yeah, I guess it would have to be if you watch the movie.

Speaker 2:

Yeah, but I'm one of those crazy people who enjoys riding Zwift, so I don't mind.

Speaker 1:

Wow, yeah, that is impressive, renee. I don't think I will take that on, nor could take that on actually. So, matt, respect to you.

Speaker 2:

Yeah, movie marathon challenges. So yeah, whatever your challenge I'm not saying there's necessarily smart and maybe we can get into that part of it is you know how, how effective are some of these challenges? You know, and what, what you know if you're the guy who asked the question. So what can you do with that extra time? Is it just writing, you know, an extra two hours a day? You?

Speaker 1:

know an extra two hours a day. Yeah, I think like in that way. Here's a good example Uh, one of my athletes, um Steven, which you know, renee, um, he, he takes this time of year cause he does have extra time, and I think we're even doing the um, yeah, we're doing the festive 500 on Zwift, but then he skis in the morning, so kind of a mix of Nordic and Schemo and two days basically, kind of like every day, you know, and it is four hours of of aerobic, you know training, but it's like his time and to to do this right, cause he doesn't get the luxury of that time. Um, so we kind of like prep and build into it, come into that fresh and then go for it, and in that way it's, it's we treat it as a mini training camp. You know what I mean?

Speaker 1:

Well, actually a pretty big training camp, especially for a time crunch athlete, but in the way of, you know, that couple of week time period. So I think if you again plan ahead and can kind of structure your form, your fitness and freshness, leading into a big block or a big camp or a big challenge of sorts, that's much better. And you know, if you're listening to this podcast on Christmas day, which is when this is being released. Um, you can't do much in the way of like leading up to it. In that sense, you kind of have to like read the room of your reality and what you can do this week. But I think when you, when you have more time, yeah, go for it, especially if you know you're not going to have that time Once the new year comes around.

Speaker 2:

You can just take a week and freshen up and I like that you said leading like building up to it and leading into it, because you know the, the festive 500 and those kind of challenges. That's a lot, you know, and going from five, six hours a week to it's about a 20-hour week to do the, the festive 500 and for some people could be too much of a good thing and I will put my hand up that. Back in my day as an athlete I have buried myself in a end of year training camp and I've seen it with other athletes too that if you need two plus weeks off to recover from your training camp, it's not a productive training camp. So it's getting you know, maybe a little bit hung up on the 500, that if you didn't get the 500, then it's, you know, worthless. You know, in the eight days, well, maybe it's over two weeks, maybe it's the two weeks.

Speaker 2:

You know, I know a lot of people, what is today, monday, when we're recording this, they're going to have, you know, two plus weeks off because they get the couple of days here and a couple of days after. I know, you know, maybe not applicable for the people it's coming out on Christmas Day but, yeah, maybe your festive 500 could be over two weeks, it doesn't have to be over the eight days, and it's a little bit better for you that you can actually absorb that training and it be productive, rather than just going for this arbitrary goal and I'll say like, maybe the movie marathon goal, the whole star series, maybe that's not a great goal, you know where, maybe it's.

Speaker 1:

But do it in a month.

Speaker 2:

Do it in a month.

Speaker 1:

Yeah.

Speaker 2:

Or maybe it's instead of the you know two hours and 15 minutes of that movie. It's all riding. Maybe it's your warmup. I'm doing a dynamic warmup before and then I'm doing my ride, and then I'm doing some yoga after for cool-down and bing bang, boom, that's two and a half hours. But it's not. It's very productive Because just because you have extra time to train doesn't only mean riding your bike. It can be some other things like working on mobility Daily yoga that would be a great challenge. Things like working on mobility daily yoga That'd be a great challenge. Do 10 days of yoga or two weeks of yoga every day? Yeah, that would be an awesome thing to add to your. I have an extra hour or two hours a day to train. It doesn't have to only be riding your bike. You know something, something I'm actively doing right now I'm refreshing my meal prep routine. I've been out of that routine and I'm getting back into it because I have a little bit more time now. That'd be a great time to establish some really good habits as well.

Speaker 1:

Well, it's just that, renee like habits, right, and I think that's another hot topic this time of year. We kind of started the opening with that a little bit. I think the habits are a more powerful force in our lives as athletes, as humans, than we realize. And, just like the festive, 500 is at this time of year, new Year is that turning point where people get reflective, they hopefully slow down and they think, and then they set their new goals and habits for the next year, right? So before the new year happens, take this extra time to form those positive habits that you want, because those habits take quite a bit to get into your psyche. Usually not like 28 days, right, not not two months, it's usually more like three months of repetitive behavior. That will then sit in and it'll become a habit.

Speaker 1:

So, yeah, to that point I would say if you're already training, you know eight hours a week ish, six to eight hours a week, like a time crunch cyclist normally is, and you want to add a little extra, but you don't have a ton of time. Increase the habit of mobility and yoga and some. Add a little extra, but you don't have a ton of time. Increase the habit of mobility and yoga and some of the strength training to get that in as a habit, and I'll even raise my hand and say that too. Like I kind of go back and forth on that.

Speaker 1:

I do a pretty good job this time of year. Then it wanes off, you know, middle of the year and it comes back. So and I've been in time periods where I have really good habits of that and I just feel better. I wouldn't say that I perform better necessarily on the bike, but I definitely feel better, move better and have less of the um uh, you know, I I pick something up and be like Ooh, like more fluid, right and from a healthy person standpoint, that's, that's a positive.

Speaker 2:

Not direct maybe, things that aren't directly impacting your FTP, but if you have more good days on the bike, you feel better overall.

Speaker 2:

And then I'm a few years older than you and I have to worry about breaking a hip down the road here and carrying in my groceries. And I think a lot of my athletes are active not just because they want to be a good bike rider. They use the bike as a tool to have a active lifestyle and increase their longevity and quality of life. You know I get a lot of people in their 50s, 60s and even 70s who are training with me. So, yeah, I absolutely think this is a great time of year to work on those habits and when you're in a low stress period low stress meaning like maybe you have these two weeks off of work you can control totally control your eating patterns and, you know, have that extra time to do a warm up before you get on the bike or do yoga before bed. Great, I think that's an awesome use of your extra time rather than just only riding your bike more or running or whatever your activity is.

Speaker 1:

Yeah, couldn't agree more. So I think you know the real key here is is consistency throughout the year, balance it, have moderation and build those good habits as we enter in that new year time of season. And so, to bring this thing home, I really want all of our listeners to take this time to actually slow down, be honest with themselves of what they can get in training wise before the new year and if the reality is not a lot of hours, know that you know all the gains of 2024, they're not going to go away overnight, they're not going to go away over a week. Okay, you know, even if you're just sitting on the couch from now until new year. Even the research says that's not how fitness and physiology works. So Renee anything that you want to add to that in the way of shaping up if you got extra time or not, a lot of extra time.

Speaker 2:

Yeah, I'm going to kind of take it off coaching a little bit and be like enjoy spending time with your family and friends, whether you have more time to train, you know, maybe you don't have to ride six hours a day, maybe you can spend. You know, you know I just, you know, feel that way. You know I have older parents. It's great to spend time with parents If you have younger kids and it's, you know, great to. You know the wonders of the holidays for the younger kids and everyone in between that you know this is a great time to do that and you don't have to worry so much about your training over these two weeks, whether it's on the high side or the low side of that. Yes, it's going to move the needle a little bit one way or the other, but it's not going to make or break your year. So you know, enjoy the holidays, your year. So you know, enjoy the holidays, have pie for breakfast and enjoy.

Speaker 1:

Well said. Thank you, renee, for joining us, and thanks to you listeners for always tuning into each episode, and to all endurance athletes out there. We wish you a happy holiday. Thanks for joining us on the Time Crunch Cyclist podcast. We hope you enjoyed the show. If you want even more actionable training advice, head over to trainrightcom backslash newsletter and subscribe to our free weekly publication. Each week you'll get in-depth training content that goes beyond what we cover 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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