Welcome And The Big Focus

SPEAKER_00 0:00

So you're thinking about running, but not sure how to take the first step? My name is Brian Patterson, and I'm here to help. Welcome to Brian's ROM pod. In our first episode, we explored drills to help improve our running form. And in this episode, we're talking about how we can shift from running to really enjoying triathlon as a sport. I thought part one was fantastic, but in this episode actually has some really great advice on swimming technique and cycling. So I really do hope you'll find this conversation as enjoyable as I did. So without further ado, let's get into

Efficient Running Form And Energy

SPEAKER_00 1:07

it. I mean, I think one of the key things. Yeah, one of the key things that you've that you've you've talked about, sort of one of the sort of tent poles, as it were, is that it's all about the energy, because energy is very much part of running. And if you can minimize the energy that you're expending as you know, as part of that motion, then you become a much more efficient runner.

SPEAKER_01 1:31

Exactly. And I think what does good running form feel like? It's not, it's it that wasted energy feels hard. So we're trying to minimize the wasted energy because we want everything through our glutes and you know, we want to be I want to be moving forward.

SPEAKER_02 1:48

Yeah.

SPEAKER_01 1:48

As efficiently as possible, as fast as possible, with the least amount of energy possible and keeping my heart rate control. So, you know, if I'm doing this or my arms are out wide or I'm crossing over the center line of my body, I'm not going forward, I'm going everywhere else. But so go back to do do do you cross the centre line of your body? Well, well, no, because that takes the sh the the shoulder, that takes the hip. So therefore that's gonna take my knee. So therefore I'm landing this way as opposed to driving and propelling myself forward.

SPEAKER_02 2:19

Yeah.

SPEAKER_01 2:20

If I go across my center line, again, that's gonna create an injury later down the track, which is not what we want.

SPEAKER_00 2:26

Right. Are there any other ones that we've um we can or that would help, you know, progress those particular drills?

SPEAKER_01 2:34

Um Usually from just going from that drill in itself, um, which is two feet on the ground with a slight lean, doing our running arms, taking one foot off the ground. So now, because running is you only ever have one foot on the ground at a time, taking one foot off the ground and having a look at where your hips are, what you'll find is most at most athletes or or and and the general public, they'll take one foot off the ground and their hips will go and they'll tilt because there's no glute strength there. So even just taking that foot off the ground, making sure that your hip line is is stable, engaging the glute, and now trying to do running arms without everything wobbling all over the place, you've got the same drill, but you've progressed it and made it more runny indicative because now you've only got one foot on the ground. So again, doing two feet on the ground, two running arms, 30 seconds on, 30 seconds off times three, then progress it to one foot off the ground, 30 seconds on, 30 seconds off. Same drill. But see how you've just advanced yourself and made it more applicable to obviously running, which is that one foot on the

Strength Work Without The Rabbit Hole

SPEAKER_01 3:46

ground.

unknown 3:46

Right.

SPEAKER_00 3:47

And do you think that sort of like strength training will also help in terms of helping you become, you know, a bit stronger at being able to do these these particular drills?

SPEAKER_01 4:00

Oh, yes, yes. Um, again, managing the strength training depending on the type of athlete. Big heavy weights, while that's great, uh people have to understand that that's going to make you running feel, you're gonna feel like you're running like a dog. That's that's pretty much the the feedback that I would give myself. Oh my goodness, I did a lot of weights yesterday and I'm running like a dog. Yeah. Because, you know, every everything feels heavy and tight, and that's the balance, right? It's the balance like, well, I did do a heavyweight session. So if I feel like this when I'm running, what does that mean I have to do? Well, I actually have to concentrate on how I'm running today to make sure that I still have really good form. But I also have to recognise the fact that I'm going to be fatigued, and that's okay. Doesn't just because I'm running slower, just because I'm running and feeling heavier, doesn't mean I'm a bad runner. It just means that I did good work yesterday and this is how I feel today. Um, but the strength training and especially like one leg at a time kind of work so that you can engage, because running is just one leg, one arm kind of motion. So, you know, if you are going to do your squats, doing double squats is good, but progress that along the way and make sure that you can do like a single squat and you know, unilateral exercises.

SPEAKER_00 5:17

Yeah, or you know, Bulgarian splits, that kind of thing.

SPEAKER_01 5:20

And you don't have to go all the way down, but just making sure that you are engaging to push yourself back up. And look, I mean, everybody hates the theraband, but you know, it's easy, it costs nothing to do, you don't need a gym, but getting the theraband around the legs, doing the crab walking to engage, doing the kickbacks, um, around your feet, doing the hip flexor work, all of that's going to help you become a better and stronger runner.

SPEAKER_00 5:51

Yeah. I mean, there's so many different exercises with theraband. I mean, you can, I mean, there's, you know, you can look on Instagram. I saw someone doing, let's say, on a a you know, sitting as a chair against the wall and then lifting one leg and then lifting with the other leg or you know, stretching out that kind of thing, making it making it happen.

SPEAKER_01 6:10

And I guess um from a a coaching perspective and from an athlete perspective, it's very easy to go down a rabbit hole. And that means you'll start looking at something and go, Oh, I need to do that. And then it takes you to the next bit, oh, I need to do that as well. Oh my goodness, I need to do all these hundred things. Right. You know, um, to the listeners, I would say pick five things.

SPEAKER_02 6:29

Yeah.

SPEAKER_01 6:30

Five things. Work on those five things for five weeks.

SPEAKER_02 6:33

Yes.

SPEAKER_01 6:34

If if you know what I mean? Then go, right, I'm gonna put them in my toolbox. Yeah, or pick one that you really liked and keep it. So then either find another five things or keep one of the things that you know because it's stable and it's consistent. Pick four new things. Let's see how they work. Go for another five weeks. Okay, and it's a good idea, yeah. Do everything.

SPEAKER_02 6:56

That's helpful.

SPEAKER_01 6:57

Break it down. You're not missing out on anything because you're still doing the work.

unknown 7:01

Yeah.

SPEAKER_01 7:01

You're doing the work. It doesn't matter that there are all these variations because we all get sucked into it. We're not immune to it.

unknown 7:09

Yeah.

SPEAKER_00 7:10

Because I mean, I've been my with my physio, um, they gave me, let's say, training plan and it's on my phone. Um, but I don't want to be taking the phone into the gym. So because I just keep it in the sort of like the safe box. So I just try to remember, you know, what I did, sort of thing. And maybe it's not quite as the plan, but it may be two or three of those exercises and then just to sort of mix it around.

SPEAKER_01 7:36

Yes. Yep. Yeah, no, you're exactly right. Because sometimes um we need to disconnect from the phone as much as we like to take it, or you need to like go, hey, I was here running and take a photo. Put it on silent and make sure it doesn't, you know, upload to your garment. Because I found that, you know, you're there and you're like looking at your watch all the time, and it takes the enjoyment about away from what we're doing.

SPEAKER_00 7:58

I can't believe

Switching From Running To Triathlon

SPEAKER_00 7:59

it. We've as you've had you've given me so much gold information, and I'm sure it'd be brilliant for our listeners, and we hadn't even touched on triathlon, which is what I'm gonna do now. The as we as I talked about in sort of in the intro, is that maybe some runners and I have had um an Olympic triathlete on um uh on the pod in way back well uh in the early days sort of thing. Uh Stuart Hayes, he was part of the GB 2012 2012 team. Um but you've been running for a while and you still want to give triathlon a go, be it Olympic or you know, maybe in the future doing Iron Man, that kind of thing. What's the best sort of way of introducing sort of runners into into the into the triathlon?

SPEAKER_01 8:51

Um, number one, location. Yeah. Before you sort of go, hey, I'm going to do that, you need to sort of sit back and go, have I got a pool with location to where I'm going to be? Um look at all the gear and ask some questions. Don't go and just buy on a whim because a lot of runners, right, single disciplined athletes buy the wrong gear. So just take your time, talk to the to talk to the right peop people. Um and then go right. Am I prepared to decrease my running so that I can increase my swimming and my my cycling? Um, because a lot of runners I'll only because we're talking talking about runners, a lot of runners will go, I s I run four times a week or five times a week, and then they try and add in their their cycle and their their swimming, and it all sort of falls apart. So uh take a big step back and go, right, can I at least do say three sessions in each discipline? Yes. Will I be happy with that?

unknown 9:53

Yeah.

SPEAKER_01 9:53

And then sec and then obviously, can I get to all the locations that I need to go to? Can I get to cycling? Can I get to swimming?

SPEAKER_02 10:00

Yeah.

SPEAKER_01 10:01

Then can I afford all the gear?

SPEAKER_02 10:03

Yeah, yeah. Um that's number one. Yes.

SPEAKER_01 10:06

Yeah, can I afford all the gear? And um and and that's where I was saying you need to start. Because yeah, people have these grand plans, but then they they forget the time constraints that triathlon puts on their life. And no one understands it. You know, running, you can just put your shoes on and you're out the door. Swimming's usually pretty much the same.

unknown 10:28

Right.

SPEAKER_01 10:29

Cycling will take up a lot of time.

SPEAKER_02 10:31

Okay.

SPEAKER_01 10:32

Um, so yeah, be realistic about what you can and cannot do. Um, but yeah, location to the facilities would probably be the first thing and then buying your equipment.

Swimming Basics For Stiff Ankles

SPEAKER_00 10:42

Yeah. But if you're because I understand uh and I've kind of done it in the past, that swimming is obviously a very technical sport because of in your the thing with runners, they tend to have very stiff ankles. Um and you have to have quite flexible ankles when you're swimming. And you know, there's a lot of a lot of things to think about when you're going transitioning into or if you're new into swimming. Is there any key things that um you can sort of talk to newbies or telling newbies, I'm sure you've told newbies as to what they should be thinking about, and then you can sort of start looking at the really technical sides of later down the road. What's the basics?

SPEAKER_01 11:29

Um I guess don't be scared to use equipment. I know that sounds funny. Uh that and and you know, there there might be coaches that are listening and go, She's saying it all wrong. If an athlete needs fins, get the fins on the athlete. If the athlete needs a pool boy, get a pool boy on the athlete. Um, I used to be one of those coaches that went, no, don't use a year, you've got to learn how to swim by yourself. The tripod is all about swimming with no gear. Yeah. But first thing first, we need to build up an aerobic capacity, I guess, a feel for the water. And runners, as you yeah, runners normally don't have that.

SPEAKER_02 12:08

No.

SPEAKER_01 12:08

Um and they sink and they look like prey mantises because their body's just doing things that they it doesn't want to do. So get equipment on them, get them swimming. Okay. The technique may be a little bit wrong at the beginning, but if we can't get them swimming, I can't correct the technique because they're not even Oh, that's a good, interesting take, yeah. You know what I mean? So get the fins on. Get the fins on because you know what? That's gonna teach them how to hit, it's gonna give them some ankle flexibility, and we're gonna start swimming. And same thing. Swimming is um, while it's technical, it's also all about breathing. And athletes will get into the pool, and if they don't know what they're doing and they start to panic, they actually forget to breathe. So they hold their breath and then they're trying to turn their head and they're trying it. You know, exhale, inhale, and it's like, oh god, that's just too much going on, and the body falls over. So by putting even just pins on an athlete, getting them to blow bubbles, take a breath, blow bubbles, like breathe normally. Yeah, you've already won 100% of the time because they're swimming, they're getting the they're getting the mileage in because that's the other thing. A lot of runners find it very hard to move over to to say triathon or swimming because they're used to, for example, they're gonna run 10k, but they get into the water and they struggle swimming a hundred metres. So why have they paid their entry fee? Why have they gotten into the water for a hundred metres? So I guess my job as a coach is to like try and trick them a little bit and go, right, we're gonna get them swimming, whether it's kicking, whether it's actual swimming, but let's get them in the water moving and moving for a substantial amount of time so they feel that it's been a worthwhile transition coming over.

SPEAKER_00 13:48

And and then how so it could be, you know, kicking drills, or you know, it could be, you know, you've got a pool boy between and getting their body in the streamlined position.

SPEAKER_01 13:58

Because the last thing we need to do is if this is your legs, we don't need you you know, swimming along this way with their legs, you know, cleaning the bottom of the pool. But yeah. If we've done that, we're already winning. So if they've got their fins on and a kickboard out the front to start with, we're blowing bubbles and we're breathing, and it's elevating our heart rate because we're move using our legs mainly, um, then that's number one. And then we can take the pool boy away, and then all of a sudden you're you've started to, you know, work on that outstretch, you know, their breathing, moving to the side, they're working on their body positioning. It all adds up. Little things consistently done adds up to a really big picture.

SPEAKER_00 14:40

Do you tell in those early stages to tell people to I've always heard that, to look straight down at the pool so as you can raise those legs?

SPEAKER_01 14:49

This is yeah, this is probably a controversial point. I mean, no, I'm only saying that because I've noticed this on um Instagram that people are talking about their head position. But again, it is individual, but yes, chin down raises the head raises the backside up. Because at the moment that this was here, they're sort of their arms coming this way and their heads up, so their thumbs down. So I I'm still trying to work out why people are saying that they need to look where they're going, as opposed to all getting the head down. So no, I find that getting the head down is is a much better position for an athlete. Um, and then you know, you use your eyes to gauge where you're going and to make sure that you're not running up someone's backside. Um but no, the head head head down 100% of the time. Like I don't know why. Like as I said, that's just something that has come up in my fees lately. Right.

SPEAKER_00 15:40

Oh, okay.

SPEAKER_01 15:40

And the other thing is it's only breathing to one side. And I go, look, I get that, but in a triathlon, um, you've got to be adaptable because if I'm breathing that side and the big wave sets coming in, I'm not gonna win against the big wave sets. That's hard, do you know what I mean? And if it's gonna make me panic. So I think there's a balance in everything that we do.

SPEAKER_00 16:02

Yeah. It's that pain of it. I mean, to get that head position right, is that do you find that's one of the challenges you have with new people when they're learning to get that right because they think they've got their head down, you know, because I know when I'm in in the I don't know, I haven't swung for a while, but in the in a pause, they think they've got their head down when really they have they they haven't. They need to get that sensation that their head, their chin is, you know, is right into their chest.

SPEAKER_01 16:31

Yes, yes. Getting the head down is one, and then what you find with the newbies is then they'll look up and see, oh, my hands entered the water, and then I'll get my head down and then bobble head thing happening. You're like, okay, I for see your heads down, but every time your hand enters the water, your head pops up to see where you're entering. You need to be able to just know that that it's entering in line with your shoulder without actually looking, oh it's entered. Oh, now I can catch. Oh, now it's entered, now I can catch. So um keeping it stuck there, uh, so it's like, okay, I'm super gluing your chin to your chest, right? And then and then I okay, so instead of me.

SPEAKER_00 17:10

And I suppose it's it's like I said, it's it's to get those. I mean, I suppose when you're doing trust and you're doing mainly a two-beat kick, isn't it? You're not really doing six beat.

SPEAKER_01 17:21

Yeah. Six beat. No, and again, though, that is a a personal preference. Um, but uh yeah, and then you put a put the wetsuit on, and sometimes you go, Am I actually even kicking? Because my feet are out of the water. So I think um, yeah, yeah. So, but yeah, you you you kick is a lot lot slower. Um, obviously manage the heart rate, yeah. Keeping the head down, making sure that you know where your hand placements in front there, and keeping the figure at the bottom of the pool. Right. If they can do that, you're kind of mostly there.

Head Position Breathing And Adaptability

SPEAKER_00 17:50

Yes. So I mean, looking, um, I know this is an audio podcast, but um but looking at you when you're using your arms versus one of the one of the um major things is when you're using your arms, you're using what's called a high elbow catch. So basically it's like you're anchoring your elbow, which is out in front of you, but then you're it's like a pivot.

SPEAKER_01 18:14

Yes. Um I I I guess back in my day, that sounds funny, uh, we were taught a lot that swimming was just your hand.

SPEAKER_02 18:23

Yes.

SPEAKER_01 18:24

And we would do this nice, nice little S thing.

SPEAKER_02 18:26

S thing, yes, yeah.

SPEAKER_01 18:27

Yep, yep, yep, yeah. Yeah, I've heard that, yeah. Moved away from from that now, and and you know, placing the hand in front, elbow higher than the wrist at all points, it sort of locks there. So now you're uh again, yes, it's this is now my paddle. So if we've gone from just having this, now look at my paddle, I've got from my elbow right down to the tip of my finger. That's my paddle. So if I place and press, and I guess newbies or people who haven't got a coach or haven't listened, they will then try and get their this past their body. Whereas I kind of go like anchor it, get your body past it.

SPEAKER_00 19:03

Right.

SPEAKER_01 19:04

So move yourself forward, not move your arm backwards.

SPEAKER_00 19:08

Oh, yes, okay. So it's like you're anchoring that elbow, but then you're going over the elbow, as it were, forward. Yeah.

SPEAKER_01 19:19

Because I obviously you're wanting to go in that direction and propel yourself forward. So brace yourself and then try and get yourself forward as opposed to, well, if I'm staying here and I'm moving my arm backwards, well, I haven't really moved as far as I should. If I brace myself here and move my body forward, I can get a whole extra body length.

SPEAKER_02 19:38

Yeah.

SPEAKER_01 19:38

That sort of mentality with swimming. And that's quite hard to grasp. But once athletes get it, it's like, oh, this is amazing. I'm actually going somewhere. And then you can put paddles on them, or you know, things like that.

SPEAKER_00 19:49

So that's that's gonna take a bit of time. How I mean, from from a newbie, I mean, in your experience, from someone who's new to to triathlon on the swimming side, we'll get to the cycling bit in a minute. But I mean, on the um how how long can it take um for someone to sort of get comfortable with swimming crawl and then to sort of be able to incorporate um and having like an efficient technique?

SPEAKER_01 20:20

I know it's how long as a piece of string type of thing, but Yeah, it it is because some people's bodies don't want to move the way we want them to move. Um but you know, as soon as an athlete starts to uh I don't like using the word, but feel um feel the improvements or actually go, oh, I get it now. Um, they can actually pick it up quite fast. Whether or not that stays with them in a speed set

High Elbow Catch And Real Progress

SPEAKER_01 20:45

or after endurance, that's where it might fall off. But you can normally get very effective changes quite fast because the athletes will will pick that up and go, oh, because swimming is a it's it's it's a viscous environment, right? It's like it's not air, you've actually got something pressing against you. So as soon as it's not there, they go, Oh, it's not there. Or as soon as they start, or as soon as they start to sink, oh, oh, I know what I have to do. So if you break it down into very manageable parts and just get them to focus on one thing, as I said, for a amount of time, yeah, good point. All of a sudden it becomes a habit. Yeah. Um, so you can tell an athlete, listen, we need to do X, Y, and Z, but we're gonna go, we're just gonna focus on the X part.

SPEAKER_02 21:29

Yeah.

SPEAKER_01 21:30

And m some of the times, because you've already mentioned that the other parts need to be worked on, just fixing that front end of the stroke all of a sudden fixes the back end of the stroke.

SPEAKER_00 21:40

Yes. It's like a chain reaction.

SPEAKER_01 21:42

Yeah. Yes, yes. And then you can got some very good praise to give back an athlete, hey, you've done really well here. Have you noticed that your hand or your thumb is now exiting at the thigh? That's brilliant. We didn't we didn't even have to fix that. You've done that naturally, all of a sudden, you know, you've given athlete that feedback and they go, this is great. All my hard work has actually fixed two things in the chain. Okay, so now make you know, so we might go, you know, tweak we don't have to fix it. We just have to tweak that back end. Yeah. And the rest of it will start that yeah.

SPEAKER_00 22:17

Yeah.

SPEAKER_01 22:17

And also I get very passionate, I've start talking and then my hand Yeah.

SPEAKER_00 22:21

No, I love it. I know it's great. But I mean the other thing is is that in the early days is that you are gonna I mean especially if you're working and you know you've got another life, then you are going to have to cut back on the running to to get that technique right, you know, on the swimming side. But it will pay dividends, you know, later down the road, you know, and and then maybe you can start playing about with balancing your running, cycling and swimming. But I think, you know, from what you're saying is that, you know, get the swimming right, put the time in, and then the technique will come and to make you much more efficient runner.

SPEAKER_01 23:00

Yes. Yeah. And there are some athletes who you go, look, you know what, I know they're going to come to squad um through the warm-up and the cool down, focus on the technique through the main set, like just don't even go there. Just worry about breathing, worry about the equipment, worry about the time cycle. You know, it is something will still work because they've worked on it in the main in the warm up and the cool down but I just give them that moment to like don't worry about the technique. Let's not stress about it. In the main set. So break it down depending on the type of athlete that you have. But for us to do that, I want you to dedicate a 30-minute cool session where it's just working on drills and not in a squat environment, but find some time to go and do whether it's on land using the land paddles on the Swiss ball, making sure that we're engaging the muscles that we need to engage. So you know depending on the time and what the athlete has available it may just be you're going to the pool just to work on these drills and this feel for the water. But and then and or in training we're going to work on it here and here but we won't worry about it in this part here because yes we're everyday athletes we've got kids we've got work you know it's brain overload and sometimes you just want to be able to swim and feel that you're accomplishing things. So we're not pro athletes we're not getting paid to do this sport but we want to be the best we can be yeah yeah so sometimes it's not about managing technique or injuries or this it's about managing time. Yeah and the enjoyment that we want to get out of it. Yeah and then eventually once we get it we get the results that we want.

SPEAKER_02 24:41

Right.

SPEAKER_01 24:41

And once you get the results or once you start seeing improvement what are you going to do? You're gonna strive hard after you work on the small things and then all of a sudden you're going, oh I've got the small things under control. But there's a time and place to bombard an athlete.

SPEAKER_00 24:52

Yeah. Okay I think we're nearly coming to the end of the podcast but I mean um let's not forget about cycling. Now are there any sort of tips on the cycling side for newbies um and I know you said just before we started that you that you well when we well during the podcast is that you weren't a cyclist anyway when you started oh no definitely not a cyclist definitely not a cyclist I can coach cycling do I love cycling no I I will be honest I actually hate it yeah it's just something that has not come naturally to me whatsoever.

SPEAKER_01 25:28

I have had to work so if anyone's out there going oh you're just a natural athlete or you just look good doing this or whatever it's like no the fear that goes through my body um that I've had to conquer personally as a coach and then when I became a mum yeah that it you know just exploded in my brain um so cycling was one of those things that yeah I've I've really had to work and I still have to work hard and all of a sudden I go oh I've got to engage my glutes and um or I've got my pedaling actions not right and then I go oh that's why I'm falling off the pack. So to to newbies um again make sure your equipment is set up. Yeah learn the little things like fueling because cycling it takes up such a great amount of time that um if you can't fuel like get your water bottles out and oh right okay yeah you know those sorts of things you you won't be able to even just you won't be able to just ride in a pack productively and then get off and run.

SPEAKER_00 26:30

So uh again cycling is a tech it it is technical

Cycling Setup Fuel And Transitions

SPEAKER_00 26:34

but use your gears don't get scared they're there for a reason um use your glutes yeah big muscle they sit right there okay kind of like look they're huge so make sure that they're they're engaged and they're working forward and like running keep the pelvis stable on your saddle um do those things you're probably going to be a pretty good cyclist you'll get along that way so um and it's about trying to put them all it all together okay do a tripod but also I mean you know the other thing is I mean we haven't talked about it may not have time but I mean um is those transitions as well but I'm sure you know having the transitions you know from um it's it's paramount you need to know how to get on and off the bike so actual transition training is very important but then it's also the training from swim to bike because again it's an energy deficiency kind of heart rate what's going on and then from bike to run.

SPEAKER_01 27:34

So when we program it we we definitely need to have all those aspects in an athlete's program to get them uh moving forward and again I think um you know what's that mind shift between needing to be a runner into a multidisciplined sports athlete you know uh they do you do need to take a step back because your running is going to suffer um you can't run your single discipline times off a bike um but that's okay okay it's about can you run efficiently and and finish fast and make sure that your swimming and your cycling is e is efficient. Because if you're wasted energy here, you're gonna be further away from your single discipline time. So if you make these things good, you're gonna close that gap and eventually you might get back to running really good times off the bike because you've got everything else put into place.

SPEAKER_00 28:29

Yeah so is it's finding those sort of efficiencies within the first two parts of the sport the swimming and the bike and that will pay dividends come the run.

SPEAKER_01 28:41

Yeah so to any newbie don't worry about what you think you can do or what you want to do. Yeah. Get the first part right and then it yeah it's like a train reaction as we said before.

SPEAKER_02 28:52

Yeah.

SPEAKER_01 28:53

So I can ask it at this end you've got nothing at the up you don't fuel at this end you're not gonna have anything at the back end. So it doesn't matter how good of a runner you are if you haven't done these first two things right and also fueled, you can say goodbye to this. Yeah.

SPEAKER_00 29:09

And and I get the sort of impression isn't that you're always learning as a sport where you're always learning how to get more efficient, get faster, that kind of thing. And I think that's the beauty of the sport itself because it is such a multi Yes.

SPEAKER_01 29:22

Yeah and um there's the uncontrollable. So we're sort of talking about all the controllables that we've got in our sport which is working on our technique, this that the other but you add a headwind, you add rain, you add athletes like at world championships that are used to riding on the wrong side of the road. That all plays havoc with who you are as an athlete mentally and physically but you know mentally if you lose the game physically it doesn't matter how fit you are if you're gonna let those small things um eat you up inside you know you can't be a good athlete. So um yeah it's it's a you're always learning more and more about yourself. Yeah. And on a tired day you might want to give up yeah you want to give up you know no so how are you going to manage it when you're tired or if you're angry or you know if grief comes into play or things like that you know so um yeah it's yeah definitely got to keep learning. If you think you've got it leave the sport now. You don't have it you don't have it. The sport will eat you up.

SPEAKER_00 30:25

I think we've come to the end of the podcast because I'd just like to say Kath, thank you thank you very much for bringing to come on. I think you have been a mind of wealth of information and I'm sure we'll, you know, our listeners will get a lot out of you know what you've told us today. Before we go I'd just like to ask you know where can people see you online?

SPEAKER_01 30:50

I know I I saw you on Instagram but you know where can Yeah Instagram is where I am at the moment. I haven't sort of delved into the world of technology and gotten further from from Instagram but they can uh track me down on Instagram um and there's also uh you know one-on-one analysis training that we can do and I can do that um usually online or in person if you're around the Brisbane area. Yeah um so they can yeah just make contact with me always uh happy to yeah um get out there and help that help the athletes or and and it doesn't matter what level you are from beginning I just need to start moving so you know walking changing diet right through to hey I'm a pretty good runner but I think there's a disconnect can you just see where I can go from there. So you know anywhere in between yeah hit me up.

SPEAKER_00 31:42

Okay brilliant okay thank you very much for having me on yeah but before you go well and before before we go we'll say goodbye first but um um but I would just like to say uh thank you very much Kath for coming on and like say goodbye from you and goodbye from me. Um my name is Brian Patterson I hope you really enjoy this episode and uh look forward to um you uh giving you

Mindset Learning And Where To Find Kath

SPEAKER_00 32:06

more hints and tips next week.