YogiTriathlete (00:00)
Welcome to the Yogi Tour Athlete Podcast. I'm Jess, I'm here with BJ and we're gonna riff before I hop on a plane and head back to Cape Cod for a week. It's Tuesday and we're finished up for the day and thought we would just set up the mics and there's so many times that we're like, oh, let's talk about this in the Let's talk about this in the podcast. Let's talk about this in the podcast. Because we don't have a lot of service conversations. We do have like regular marriage conversations, kind of like.
You know, whatever, but like whatever to the marriage coverage. Yeah. Just is the dog bed. But anyway, so we'll see what comes out. Cause like there's a lot that's top of mind. How you doing Beach? What'd you do today for a workout? Let's talk about that. Yeah. All right. We'll start right there. I did a train a ride three times 15 minutes at the targeted Watts. want to hit at Oceanside at a cadence of
75 to 80, which is something we're going to talk about. This is something we wanted to talk about on the podcast. So I three times 15 minutes and then, and for me that's 200 to 210 watts. For those that are curious, 90 minute ride on the trainer. That was all aero and then headed out for the run that we love to do here, which Jess and myself are the kings of.
local legends on Strava because we're the only ones who do it. don't think we have any challengers. It's called the up downs and we go up and down from, what is that road? Garfield. I forget that Garfield to the coast, Garfield to the coast, Garfield to the coast. And then we loop back as you hit Tamarack. So it was a 20 minute run for me. And it always tends to, my focus is always to go out and just run it easy. However,
in recent years. 20 minute 5K. It's a 20 minute 5K. Yeah, I guess it is. By the way. Yeah. Well, maybe it was like 22 minutes, 23 minutes. Okay. So you started easy. Started easy and somehow ended up doing Somehow it ends up always getting a little bit faster. Not on purpose. It's the flow of this run. And I think that's evidence. I know this is getting a little deep already, but this is evidence to why I love courses that are
You know, constantly moving or fluctuating, or there's some Hills to it versus just straight up flat. and this is something to really get curious about as an athlete, like what are the courses that's that you feel comfortable at and where do you excel at? And that's only going to happen by going out and having experiences on different courses. So yeah, there was a 90 minute bike, 23 minute run. And of course, probably about an hour of mobility this morning with you on the floor watching.
Binging cycling again. What was that? What was your workout? Well, I was packing today and was watching two cycling events until like nine. Yeah, like for a while this morning. And I did that yesterday too. But I so I hopped on the bike and so the reasoning was usually Tuesdays I'll do a swim and a run.
And I wanted to watch the cycling tour this morning. And so I stayed here and I didn't do the swim and I knew I was going to be packing. I went to do podcasts and I just like days before I leave to not even that I like it. I mean, I just this is what I live like I've had those times where you're just like you're packing, you're like packing too much and you're tired and then you're hungry and you haven't drank enough and you're to get on a plane and dehydrate and I don't want
that at all anymore. it's funny because it used to be a lot of, not a lot of effort, but like, okay, look at the day and block the day out and then add in a decompression day and blah, blah, blah. And actually don't even like do that anymore. When I book a trip, I just look and I'm like, okay, I got to move that. So I just do that right away. Just, you know, if I need to, if I'm flying during like one of my regular appointments, something like that. And we just had space today. So to answer your question,
I decided to stay here because I wanted to be with Clark. Yeah, Clark's getting on in his years. Anyway, I wanted to stay here and be with him as I'm about to leave. So I got on the bike and I did the neuromuscular ride, which is like fast cadence. That was good because I haven't done it in a while and it wasn't like I had to work at that to get it up. know how sometimes it's messy? It's a little messy today.
especially the higher cadences. Yeah, so we've been working a lot with that. And that's it. And then did a little bit of yoga this morning and yeah. So the neuromuscular ride for those listening, it's a repeated cycle of 10 minutes. It's four minutes at cadence 90, three minutes at cadence 100, two minutes at cadence 110, and then one minute at 115-ish, right?
And so we can go anywhere from three to five cycles of that to get an hour ride. So it's very mental. Well, just stay at it. Yeah, right. It's you need the mind to be engaged with the body. That's the whole point of it. to really stay with it. And also the fluctuation of this particular ride, because it's very specific with cadences, I have found over the years implementing this training ride that you're not always going to feel the 115. Like you get to that last final
one minute and you're like, I'm not hitting 115, there must be something wrong. No, it's just the way that your body is absorbing the load from the week. could be extra tightness in the body and it just may not be fluid today. That's fine because the next time you do the ride, most often the 115 has been able to be hit. So I feel on that ride, the block that is the most challenging is that 110. It's that two minute block from athletes.
Well, and also that you want to do it where you're not like, it doesn't look like you're on a trampoline, right? Like you don't want to be- stable, still core. We were watching the closeup of the team time trial today at Perry Neese and it was the Ineos crew and they were hammering right on each other's wheels and just like, it was a closeup and you could just see like, there's just like a little bit of like these little micro movements in their back. Just like kind of this little like,
spinal slither thing and that's it. Like they're just so quiet up top. They're just yeah and big Josh Tarling in the front pulling up pulling in EOS or yeah that was pretty cool. Yeah. But that was yeah that was perfect timing for what you know you were doing getting on the bike. Yeah so the cadence so okay talk about how coming off of a three-day race in
December, which was all about strength and distance, like day after day after day. How, what needs to shift for me moving into Santa Cruz, wanting to get some speed. Well, there's more than that, getting some speed. want to. there is. Yeah. You want to break three hours on the bike. yeah. I mean, getting a lot of speed. Yeah.
⁓ so you're talking specifically cycling or just overall, like as the development of an athlete that wants to, yeah, I want to try and break three hours on the bike and then see if I can run two hours and we'll see. Yeah. Cadence. So cadence work is such a big element to what you want to do speed and being able to hold the turnover later in the run for sure, because that's the first thing to go when we're in the run.
You get to like mile eight or nine, the cadence starts to drop. You're starting to, I know this from experience. It's like one foot is dragging. Yeah. like, come on, come on, come work with me. Um, and so how you can push that out further is by working on your cadence when you're running. And it's not, I really want to be clear here. It's not like I need to hit 180 cadence, 185 cadence. And I need to do that right away. The.
That's not what I'm talking about. I'm more talking about the feel of moving your legs over quickly. Yes. The feel moving your legs over quickly, more quickly than they were moving before you started the stride. Let's call them strides. So it'll 20, 30 second efforts. It's the feeling of moving your legs over. I know. Consistently. Don't have to convince me. Yeah. Whatever the cadence is, is your cadence. I'm really not a proponent of manually trying to shift your cadence. Stuff starts to happen.
And Lawrence talks to this a lot, Lawrence, but LinkedIn talks about it a lot. Don't try to fix cadence while you're running. Yeah, don't try, well, don't, don't try and force a, force a number. No, no. Ever. Yeah. So that's running. So for you who come off a three day event like you did, where there was some running, some hiking, some walking, constantly moving, you need to work on new need. You need to work on some. No, I do. That's what I need is my coach.
So getting on the rail trail back here and doing 200s, 200 meters. Look at us like massaging. I'm like massaging my adductor right now. is constant. No different than what we do every day. Yeah, this has got a little tight in bike camp. I was just leaving a voice message for an athlete saying, she has a tight calf. And I'm like, well, yeah, I mean, I had a tight calf. I've been massaging my calves and my feet and my hips.
every morning and every evening now for about five years with Arnica. But let's be clear, it's not because you're like dying. You're not, nothing but it feels good. You stay on top of it. Yeah, I mean, I learned about self massage like in massage school, right? It's like so important. And you don't attack it. It's gentle.
Okay. So let's get back to the cadence on the bike. what, so that's how we're doing the run. We're doing, I'm doing a lot of like one minute, super easy, maybe walking and then a one minute at like a nice tempo, which feels really good. And I'm doing a lot of that right now. I have this big wide berth before Santa Cruz. And I really like that. Like, I really liked just having a race that I'm just training for because racing is so disruptive to training. As we talked about before. Yeah. So, ⁓ yeah.
Okay, so then what's going on with this cadence stuff you're having me do on the bike and where is my opportunity for, I mean, I know where it is. You know where your opportunity is. What is it? 75 cadence? 70 to 80. 70, I think it was more, this one was 75 to 80 or 75 to 85. Yeah, I'm not sure it was 85. I think it was 75. It was a small to 80 or 75 to 80, anywhere in there and that's dependent on.
where you're at and pushing the Watts that we've estimated would, you know, is really what I need to 80 to 85 % of your FTP for a 70.3. Right. So we just did that quick math. We don't have like hard data on that, but we did that quick math. Let's get good there first and then we can dial in. So you have me doing this cadence at like 75 to 80. And it's so funny because I can do it below. No problem. Right. I can do it above. No problem. But this like little window of this, like this five
beats was so hard for me to stay in. Yeah. So I love that because now I get to chip away at that. And I love that about like every training block, there's always something that you can identify and you can like be like, yeah, awesome. I'm going to chip away at that. Like I love to achieve. I love to achieve like most athletes. So when you can see all those little things as like potential achievements, that excites me.
Because you got a big big goal. Yeah in September. I know So our natural most of us cycle at 85 to 95 when we race most often a higher cadence and so Cardiovascularly, we're very fit and efficient Most of the time right that that takes over and we've worked out all the time
But what happens when we want to hit targeted numbers and keep a steady torque and pressure on the pedal so that we can hold power for a really long time, it demands that you have the muscle recruitment necessary for that. So the muscle fiber recruitment doesn't happen in what is comfortable for us because we're already comfortable there. What we need to develop is slightly lower.
than the cadence that we probably will race at so that we can hold what the power that we want to longer. Okay. So cardiovascularly, we can mask a lot of things on the bike. You know, like I'm really working hard, really working hard, really. I'm breathing hard, but I'm not really doing it. me. I'm working so hard. See? But it's like, it actually producing the watts that you want? And no, and this is part of what
my passion is moving down this rabbit hole of the cadence work. I love this. Is to build the muscular recruitment. Like again, back to the neuromuscular too, because the mind needs to get on board because at first it's uncomfortable. And this is why we don't do it because we're steering away from things that are uncomfortable. The mind's like, I don't really like this that much. I can't hold it that long. Right. Because you're not practicing holding it. When you can hold it, which is slightly
the power slightly less than what you're going to race that you're able to recruit the muscle fibers necessary to hold power longer. So when I do these 10, 15, you're on five or six minutes right now, you're getting into that zone of like, okay, I'm using the muscles necessary to keep getting that traction on the, on the pedal stroke, really smooth torque, consistently able to push it over. And you're going to reach a point where it's like, this is really uncomfortable.
And that's why we're building from six to eight to 10, build a 12 to 15, get up to 20 or 25 minutes at a time. But it just takes, it takes time to build that because it's not in your wheelhouse yet. Yeah. that make sense? Yeah. Yeah. That's so cool. I love that. Um, it's been a while since I've like, I don't even know when, I guess it was, I guess I haven't done a half Ironman since Oregon, 2024.
Yeah, so it'd a couple years. Yeah, I guess so. Oregon 2024. July. Yeah. Oh, because 2025 I literally did El Cruce. And then this. So yeah, I'm racing a lot less. What? And so you keep putting that in there. Solana Beach. I mean, I'll be yeah, I can do Solana Beach. All right. So this is super fun. Don't you find like. No, I love this. And so this is this to me seems like this is a very specific or very key component.
to running to your potential. Yes. Off the bike. I can do the 200s and the 400s and the whatever, but like, I'm to get a super bang by being able to master this cadence, push more watts and then not. Because you're going to be strong enough to hold the watts. Right. And then you're able to get off the bike and run to your potential because you're not super taxed on by going over and above what you can handle on the bike. Okay, cool.
I mean, is why, this is why it's kind of like a, sounds so weird when people say, I want to get faster on the run. So I need to run more. That's a ⁓ little bit of a component. We're talking triathletes here. The bigger picture is you need to really get fit on the, on the bike and you need to get efficient on the swim. that doesn't detract from your performance when you get to the run. Right. So if we can build like this big bank of fitness on the bike and then run
to the potential that you've been putting in training, it's all gonna add up. So it's kind of counterproductive when they look at it or when they hear that from me. You mean I can run more? Yeah, it's the opposite of what you think it is. But like the recipe that works is actually the backwards recipe of what, and we actually just put a post out today about this. Like, oh, I'm gonna get like my physical stuff squared away and then I'm gonna train Work on the mind.
And it's totally backwards because your mindset determines how you train, right? Your mindset is the one that says, have no time to do this. I can't get it in. Your mindset's the one that says, my God, I should have done it earlier and I didn't. Your mindset's the one that says, I haven't spent enough time or done this, or I need to focus on this, or once I get these done, then I'll feel better. Like all of that is determined, is being driven by the mind. So that recipe,
I often see backwards as well.
That's why we train the whole athlete at once. So it's not like a tiered approach, right? We just do the whole athlete at once all the time. But speaking of like some of the physical stuff, I know you just put up some new training plans and I put up some new plans in the training library as well. So I thought it'd be, well, first I just wanted to welcome in, we have some new athletes in squad, Kat and Jason and Amy. Anybody else knew?
But the community is growing, really fun to see, and we're getting more interaction in there and our live streams and putting up new training plans every month. So I put up, it's actually 24 weeks. You're like, you're putting this up like 24 weeks. But this is what I used. I used this, and it's three blocks of eight weeks, foundational strength plan. And it's the plan that I used last year. I trained 27 weeks.
for El Cruce and 24 of those weeks incorporated this strength plan. And the first phase is like really base work. And then the second phase is like, all right, now endurance trainings is starting to get up a little bit. it works with you as your training begins to shift and escalate. Like you've got to get more miles in so you might have less time. So the time comes down on it, but those are up there. And then you just put up, can you put up an hour?
10K speed plan. Nice. This is really good for athletes that have been working a half marathon or they have a big foundation and they're really solid, their training's clicking, but they want to dial in the last few weeks to get some speed specific to a 10K or even a 5K would work for a 5K, but really specific for a 10K. there's an approach behind that that's...
That's really, I don't know what that was. Is it a, oh, that's it. I was just gonna say we don't have a light box up. Oh, the one right there, we never plugged it in. I think the light looks okay. Yeah, I think we look all right. What do you think? We're like 20 minutes into the podcast. We didn't put the light on. It's fine. Okay. Do you me put the little ring light thing on? It just came on for a second there. Yeah, because it probably recognized.
This is good. This is good podcasting right here. Well, why don't you keep talking and I'll set up the light. So perfect. Why not? So, yes, five weeks, really, really dialed in speed work. I think there's two speed sessions a week and then the rest of the runs are, one's easy and then one's like a nasal breathing run, which you guys know I love, love, love the nasal breathing.
Now what is that side note? when you effort is dictated by only breathing through your nose. When you have to use your mouth, you're going too hard or too fast.
Yeah, we need to shut this one off.
That's perfect. That looks really good. Okay, let's start the podcast. This is a very authentic moment.
Okay, keep going.
Oh, that's cool. So yeah, really, really focused plan, five weeks. You can do what you want up to that. Use some other plans that we have and then you can drop this one in five focused weeks of speed work. is pretty cool. Yeah. And you have a new Iron Man plan up there too, don't you? Do you have a first timers Iron Man plan? No, it was a... Yeah.
10 hours or 12 hours. yeah, per week. Per week. So low time commitment, but quality sessions. Yeah. And I think that's 12 or 16 weeks. Yeah. So the catalog is growing. Yeah. And it's really fun. So if you've been thinking about it, you've been on the edge, just come join us. There's zero obligation to stay. We'd love to have you stay, but just come on in check it out. So come into the community. I think this is timely.
Your coaches are us in the community. Like we're your coaches. It's a community environment. So you get in there, you ask your questions, anything that you want. You can connect with other members. You can download training plans if there isn't a training plan or specific plan for what you want to achieve. Ask the question in the community. We can come up and develop one for you and for the rest of the community, because they're probably thinking about the same thing. Duathlon, Attilo.
high rocks, all these things, people are starting to really incorporate in addition to triathlons with my friends. now is your opportunity. Like this is a great, your chance to get in with us, ask your questions directly. And I really think it's affordable. Yeah, I'm $99 a month. And we have a goal. want 100 members in squad by the end of 2026. This is our 10 years.
It's ready. It's completed. It's ready. It's growing. We're adding to it. Like it's ready and it's here. It's totally here. And it took 10 years to build it. And it's really cool. And yes, it's $99 now. And I can see that not staying forever. And I can also see that we offer some kind of like sick grandfather deal, you know, like you're just always at that lower rate. Yeah. Ever. Which is fun. So.
Get in and let's get training together. So, no, you've got a topic, before we get there, because we're talking about 10 years, Oceanside, less than three weeks, March 28th, celebrating 10 years in person. But because it's the year of celebration and Jess is doing Santa Cruz with a bunch of other athletes doing Santa Cruz, and we just found out we have a bunch of athletes doing Wisconsin and Wisconsin 70.3. And then I'll be doing Placid.
And then we'll be at La Quinta later at the end of the year. It's a year of celebration. opportunity to come celebrate with us. If you miss Oceanside, hit us up because we'll be at other races and events and would love to meet and greet you and we can celebrate, have many celebrations along the way. Yeah, we love celebrations and Santa Cruz would be a good one. Well, I just, as we enter the year of the fire horse, should I go here and talk about that? Sure. As we enter the year of the fire horse. What is the fire horse?
The Vire Horse is from, I believe it's, is it Japanese horoscope or Chinese horoscope? I think it's Chinese horoscope. know, like how they have Year of the Hat, Year of the Rat, I'm Year of the Rat, like when I was born. What are you, Year of the what? I'm the superhero. Excuse me? What are you? The superhero. I don't think that's on the Chinese horoscope. What about the bear?
you don't know is your answer. Okay. Yeah. Chinese Zodiac. That's what it is. I'm pretty sure it's the Chinese Zodiac. So it's not numerology, but anyway, it's in numerology year of new beginnings. So, you know, last year was all about letting go. Same thing in this tradition. Last year was the snake shedding and now we're here. We're in the fire horse, which means there's a lot of...
people, a lot of drive available, a lot of passion available, a lot of transmutation available, transformation available. think about burning, right? Purifying like how much they have to like put pressure underneath the diamond to get a diamond, know? So that's all happening this year. Yeah. I mean, it's just the energy, right? It's just the energy, but the official like thing that happened was from the year of the snake to the fire horse year was like somewhere in mid February.
I'm not an expert, right? Like I don't have the exact dates and the times and this, and I have no idea what it means when Mercury is in retrograde. People say that me all the time. I have no idea what it means. I have no idea what it means if somebody says you have a rising moon and it's Pisces. I have no idea what any of that means. I know is that I feel a lot of fire inside of me and it's lining up with some zodiac stuff that's also said to be going on. So for the endurance,
mindset live stream recently, did a live stream on power under control, because that was a big thing that I needed to learn and on my own path. And we talk a lot about detachment and letting go of the attachment to the goal, you know, and just showing up and being your best and really accepting the moment. And there's so much confusion around that because it's if I don't, if I don't, if I detachment, then I don't care. there's a whole
endurance mindset live stream on that one as well, which is a detachment versus like, like, it's not apathy and caring, like you care very much when you're detached. It has nothing to do with not caring. absolutely. So anyway, we you and I were having this conversation with our meditation teacher about detachment. And a lot of our athletes will ask us about how do I detach from this? How do I you know, it's like, I'm feeling like really clinging to it. How do I detach?
And what we identified was that really have to learn how to get your power. If you're somebody who has a lot of fire, a lot of drive, a lot of passion, you really got to learn how to get your fire under control first. And also if you feel very lethargic, you don't like to get out of bed, you feel like, I need a nap. That is also power out of control. It's just power that's repressed. It's power that has layers over it. But. So. Yeah. So.
And we've all experienced both of these things. Yes. So how do we, how does somebody know if they have extreme fire? Well, that's why I thought I would just do a quick touch on it. Great. So that's the thing is that fire can be out of control by having too much fire, right? And so how do we know when we have, have some notes, I'm going to pull those up. How do we know when we have too much fire? And so here are kind of like the symptoms of that, like, like I need to pull up a list.
Like I should absolutely know what these symptoms are, which is overtraining, forcing outcomes, trying to control people, impatience, irritation. This is a big one. Irritation when people don't move at your pace. That's fire out of control and mistaking intensity for alignment. Right? So those people don't need more fire.
That's fire out of control. Force, it's just the wind is blowing and the flames are spreading. So what they need is containment. They need containment. So one technique to do that is to pull back 10%. So those people just for one day, see how it feels or just one moment, pull back 10%. so,
you were getting some feedback on the 10 % from some of the athletes that they were not interested in the 10 % totally get that. Then we have the other way that fire comes and fire comes because it's actually been repressed. That is also fire out of control. It's basically power upside down. Okay. And so that happens when somebody maybe gets criticized or shamed, know, somewhere along the line.
overwhelmed or they get rejected. do they internalize the fire? the other like, it flips and they start to go in, right? So how do you know if if that is, is happening? And that is like, wait, that's the forcing outcomes again. We know that one. I'm tired. I'm just not motivated. I'm not into it anymore. And you're like, Whoa, wait, hold on a second. Two days ago, we just talked about, you know, going to UTMB.
I just don't care. And a lot of times that can be perceived as laziness, but it's not, it's suppressed fire. So that fire has to come up because it's buried, right? It's like underneath some layers. So for those people, it's committing to five minutes in a day, like five minutes of doing something, pick up your pen and journal for five minutes, wash the dishes for five minutes, clean the windowsills for five minutes, walk the dog for five minutes, but like just...
start with something and stay with it for five minutes and do not stop until the five minutes is done. So you start to drive up will, which drives up trust, because you need will to do something like that. And when you see yourself showing up for something and completing something, you gain trust, right? That's very powerful. Now the power is starting to come back up. And so it's about power under control. And once you start to play with power under control, then you can direct it.
So some people just have more fire than other people, right? And some need containment and some need to lift it up and get the energy. Yeah, and poke it and put a little bit of lighter fluid on it. See a little bit of spark, get that spark back up. Like uncover it. Yeah, uncover it. Kind of like if you think of the visual I get is like if you're at a campsite and you throw, you're throwing like earths, right? On top of the fire to put it out.
So it's like, there's like mass on top of it. And so it gets really suppressed and that can actually fall, then you can kind of fall into a depression, right? Because it just, feels terrible to do that just as much as it feels terrible to burn down the town. So that was an interesting one. And I just love these topics that I'm like, I'm not sure what I'm gonna do. But then it just comes. And I love that one, the power under control. And the 10 % thing that's, you
If we're looking at teaching an Ayurvedic, let's say we're going to teach three different sections in a yoga class for kapha, pitta and vata, the pittas, we recommend that they do the class at 70%.
It's like it's the hardest thing in the world. I bet you would have trouble doing it. You would totally have trouble doing it. I don't think so. I like And then for like the more kaffa dominant, it's like don't take a knee in that pose. Yeah, try to do that. Lean in a little bit more to the sensation. So yeah, I like that topic, power under control.
But we've had some good topics lately. One, two weeks I put into our library under Athlete Self Care, is sleep, you know, getting too much sleep, not getting enough sleep. What is sleep for? How to prepare for sleep? How to live in a way where we're allowed rest? And then an actual like middle of the night, because sometimes you can't sleep. Yeah. So like a middle of the night, what do you do? And I did like a five minute practice. A lot of times.
you probably talked about or mentioned this is we have disrupted sleep even if we're good sleepers because we're still, the mind is still trying to process things that were unprocessed during the day or not solved during the day. It's like still trying to work stuff out. And this is why clearing the day is such a great practice. Share the practice. Well, you, as you your head on the pillow and you're about to go to bed, you take a few moments, not super overly detailed, but you start to bring yourself
through the day that you just had. So I woke up, I went to the bathroom, I had my lemon water, I meditated, I walked the door and you just go through the day at the top level, kind of processing everything that went through your day and then you give it all back. And you say, I released this all because that welcomes in, welcomes in what is gonna happen the next day because as you sleep, all the stuff momentum is stopped. Everything that's happening.
And then when you wake up, you start to build momentum into the, into the new day, but we need to let go and, and be grateful for what happened during the day, but tell the mind it's okay. We don't need to rehash this again and again. So when you take yourself through that clearing of the day, you've just gone through it all purposefully and intentionally. What is, what's your take it's a very, yeah, it's a very good, what we don't process in our waking state, we process in our sleep state. And that it's like,
That's your whole life. look, I'm sure I have all millions of things that I haven't processed. Billions of things that I haven't processed. You know, we're, we're always taking in impressions. There's impressions on the mind. Like the mind just doesn't see through the eyes. The mind hears through the ears. It lives through the senses. So touching, like we're leaving impressions, impressions. This is what concrete feels like. This is what hot sidewalk feels like. You know, this is what the sound of the motorcycle sound like. Everything is always leaving an impression. So it can make this kind of like,
match thing and say, okay, yes, this is happening. This makes sense. This is safe. Like it's your mind is always like a lighthouse, right? Like always looking at. it's a beacon. Right. Yeah. Yeah. Yeah. That was a good topic. I'm glad you mentioned that. Go ahead. It's cool. I just love, I love when I'm doing these and you're basically, I don't know if you find this, but like I'm doing these and you're just like, you're talking about yourself and you're just like. Always.
Always. Not like in a selfish ego way. That's not what I'm talking about. But you're just laughing at yourself because like it's important teaching, know, especially for athletes to understand what does power under control look like? How could that affect my performance? Well, it's going to affect your performance heavily if it's, you know, out of control or under control. And it doesn't mean you're powerful. It just means like if you have too much fire and it's blowing out everywhere, that's not strength. That's not power. That's like major fragility.
That's major fragility. yeah, mean, I've dedicated like the last decade plus to really working with that and practicing this stuff that we teach. it's just, it's really beautiful, like simple work for athletes is incredible because athletes, they have the strength to do it and see it through.
Yeah, we're living it to teach it daily. And one of the topics I talked about this week was rewriting your story. yeah. Somebody left a comment about that, it really like choosing, they said, choosing your language, like carefully is like it was, it really hit them. Like I got to tell the story I want to live. I can only do courses that are flat or I can only have my best raise if I have this six week built like
All these demands that we place upon ourselves from evidence of the past that we bring and carry with us, which is extra weight into the present moment, into the now. And then that dictates, I always think have a sack. Like, and it is that easy. Like you have the sack and you just like, it's like this, open up, just open up, let the past go. Let the experiences go. Learn from them. Take what you need to learn from them. Put them into action moving forward. The whole scenario, the whole storyline, you can leave.
leave behind and that opens up so much freedom for what you can take in coming forward. And I think for athletes, we can get really caught up in our, you know, CV, right? Our resume from the past. And that's great. There's an element there that's always keeping us there though. Like that was the glory days or that was the peak or the height. And this ties right into rewriting your story because if you believe
that your best days are behind you, you believe you need all those things to happen to be well, then you're sort of limiting yourself. But if you can start to rewrite and dream and use your imagination again, like you did when you were young or younger or last year, use your imagination again and dream about the things that you can achieve and how you can achieve them and go beyond what you think is, you know, available to you, then you're tapping into
a lot of the unknown and you start to create this, this new storyline that you wanna, you wanna write for yourself. And then you're literally writing the storyline. Like you're literally writing what's gonna happen. And it starts with letting the old stories go and creating the new ones that you wanna focus on. Yeah. Anyway, that was my topic this week. I liked it. But to your point, I've been rewriting my story.
Like as I journal, I've been trying to use words wisely. Don't we want to kind of refine it every day, right? Right, yeah. Just by trying to be the best we can be. But going back to what you talked about, the reel that we posted today, Mindset Over the Training, like it starts with that belief. Like if you believe that these things are possible for you and you truly believe that you can have these performances,
It all starts there. If you don't believe, then what are we doing? What are you doing if you don't have that intentional purpose to get yourself where you want to go? Yeah. And belief can be built for sure. Absolutely. It's a muscle. It's always fun to uncover that there can be belief. When you're actively working towards something, it's so interesting when you can uncover beliefs that are keeping you from it.
It's like keeping you from the very thing you say you want. Right. So it's really true. It's such an interesting, such an intriguing game of life. It's such it's so intriguing to me. when when we can kind of shift it and say, like, this is this is a game that I can be like masterful at and and have fun with. Yeah. And have fun with and realize that it keeps coming back to this thing that I've talked about before, which is just the full integration.
It's the full integration. You don't need to tidy up your past to be a part of this community. You don't have to get fit before you can train your mind. Life is not conditional like that. is just like this experience. It's just this series of moments that just keep rolling out that are actually the only... It's just the way out there. It's like the only thing that's outside of time.
Right now is the only place that's outside of time. So if you're feeling sped up, if life feels constricting, if the list feels like a tightening tornado, start to de-, it's just, it's kind of like, ⁓ I'm trying to control others. I'm pissed that this person isn't moving at my pace. Like, that's fire out of control. Same kind of, same kind of thing here. Coming back and deepening your relationship with the present moment.
will open everything up. opens every, everything begins to loosen because that sped up, tighter, forward, kind of living big sack of the past over your shoulder, it takes a toll on everything, your relationships and your health and your training. And so this, the moment, you know, it's so talked about for a reason, present moment awareness.
like people are Liz who used to be one of our coaches is a presence coach. Like people are actually like like dedicating their lives to help people just live in the experience of now where you can plan. And the plans are so much better and you can decide on your race because you have an you're going from a knowing. You're going from a knowing that this is the race that this is the goal and there's not a lot of second guessing and understand.
I really like this. Understand when you're towards something that's unknown, this goal that you have, whatever it is, the mind will fill in the details from the past to formulate what this potential experience will be like. And that happens automatically if we're not awake to it. If we're not willing to walk into the unknown cleanly, the mind will do that. It'll say, I can't go do that in the future because this happened in the past.
and it will pull upon the past experience to fill in the gap of what will potentially happen in the future. It's like this inner architect. Yeah, it's orchestrating for your safety. Yeah, it's for your safety. It's all for your safety. Because it doesn't like the unknown, yeah, right. It's uncomfortable. It's uncomfortable. So I was talking about this, talking about the making the discomfort the norm, you know, to a level when you're an athlete, making the discomfort a norm, meaning
I see the mind refusing to sit here at 75 to 80 cadence and I want to diffuse that. So when I understand that is my work and I'm just going to allow it, I'm not going to try and fight it, then you start to get, you start to form a new relationship with it. Yeah, it's cool to see how you can create those neural pathways. And that's what it's going to be to get that cadence nailed down. Or anything that's uncomfortable.
Yeah. Right. Yeah. And when you talk about discomfort, like understand we're not talking about like every day train really hard. No, we're saying like when you don't want to get out of bed, get out of bed. That's what we're saying. We're we're big proponents of getting out of bed. So much so much gets accomplished. So much gets accomplished in the morning. Like if you're up at four.
love the morning. You know I love the morning. I'm getting up like ridiculously early with the time change and everything because I just love the morning. I think the biggest thing is not rushing. do not. Rushing is you want to talk about power under control. Not rushing is a very good thing for me. It's a very good thing for my constitution. Rushing is not good. You're not rush. I turn into like it's like a bulldozing Ferrari. It's not. I will take I will knock things over. people out.
No, that was no. Well, not now. But it has been in the past. But but getting up in the morning allows for space. It's so peaceful. It's so quiet. I love hearing the first birds. I love hearing the first birds. It's usually during meditation. Here are the first birds or I'll be taking Clark out for an early walk. And all of sudden they start singing and you're there for that. It's so cool. It's really cool.
So anyway, love the morning. I that you love the morning. Like you've always loved the morning, but now like you like the early morning, like the predawn stuff. I do like predawn. So in yoga, it's like the Brahman hour. It's the quietest time. It's so quiet. And it's like I like getting up like a good hour and a half before like first light.
like in the darkness of the morning. Two hours before the first workout. Like three hours before first leg. Yeah, it's cool. There are some things that help, you know, the espresso is on or cycling. The latest cycling infatuation. Yeah, we do like that's where we do our self care. I do it right here in front of the Yeah, we do our self care. Yeah. So, all right. Okay, so I think there was some good stuff in there, I hope. Come join us in Endurance Squad.
And you actually have, do you have a spot open? Did you just have a spot open? So BJ has a spot open. You had two spots, but now you have a spot. So if you're looking for one-on-one, like just some real quality, high touch coaching. If you want BJ up in your grill every day in training peaks, let us know. He's pretty amazing, as I'm sure you know if you...
watch this and listen to this. And if you've got that hit to like immerse yourself in the mindset before the physical training like Jess works one on one with athletes as well. So you don't need to coach with me to work with Jess. If you simply just want to explore more of what we just talked about as it relates to you in your situation, it could be.
any sort of sport related thing or not sport, but preferably something that you enjoy doing and you find like, there's something, there's something to this like you feel the compelling connection to what usually what Jess describes when you hear her voice or you're listening to the Wake Athlete podcast that she has. And you're like, I want some of that or at least want to explore that like have a session, start to...
paint that road and you don't need to train with me or, or that's not a prerequisite at all. I have athletes that I work with that love their coaches. Yeah. They just want a deep dive on the mindset. They want that. They want that game changer and they don't want to change their physical programming. And that's great. I love that. And I love, I love that. I love when I get to do that. And then it's really nice. Like when the coaches, you know, most of the coaches are really open to that, which is so nice too, which is great. Cause then, then you become like a team.
Um, so yeah, there's that. And then of course, there's adventures. got Costa Rica coming up here. I'm pretty pumped. I know it's like here. It's like so here. It's going to be like Oceanside. Oceanside. No, five. got our eight hour meditation. No, six weeks. Yep. And then we're on a plane to Costa Rica. So that'll be fun. Yeah, I'm excited about that. So Oceanside.
Costa Rica. What's next after that? Iceland. Yep. Yep. That's it. All right. That gets me through July. Plenty of opportunity to come join us. We would love to see you guys. I hope you guys enjoyed the podcast. If you guys have questions or topics you want us to address, please drop us a line. And if you're going to be at any of the races this season, we're always putting stuff out on Instagram. Follow along at yogi-triathlete.
ping us and we can meet up. We're having a big meet up at Oceanside. a lot of people aren't racing. They're just coming to hang out. absolutely. Cool. Okay. All right. See ya. Bye. Bye.
