In this candid and inspiring episode of the Deadly Dozen Podcast, we chat with Rob, a world record holder in the 50+ category and an unstoppable force in fitness racing. From setting up events with his parrot to dominating podiums and training twice a day, Rob shares his gritty, no-nonsense approach to training, mindset, and performance.
Topics in this episode include:
🔥 Rob’s unstructured training philosophy – no programs, just raw effort
🔥 Why Rob never takes rest days and how it fuels his performance
🔥 Surprising nutrition tips (yes, kebabs and sweets are involved!)
🔥 Racing with a chip on his shoulder and chasing “tattoos and turkey teeth”
🔥 How fitness racing reignited our host’s passion for training
🔥 Rob’s real talk on recovery, motivation, and staying unapologetically true to yourself
This episode proves that age is just a number — it’s mindset, consistency, and determination that define your limits. Tune in for a refreshing and honest conversation on pushing past your perceived barriers.
🔔 Subscribe for more episodes with inspiring athletes.
#DeadlyDozen #FitnessPodcast #Over50Athlete #HybridTraining #FitnessRacing #NoExcuses #DeadlyDozenPodcast #TrainHardLiveHard
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
(00:00):
In today's episode of the Deadly Dozen podcast, we're joined by Rob, who is our head of equipment, which could have a slightly more fancy term like head of logistics that will do it. And he's actually, he's the world record holder for the 50 plus category in that it doesn't erase that Lee Valley.
(00:17):
So over 600 competitors and he came second overall. So got on the podium for the first time. What was your time, Rob? 4724 4724 so he's he's actually just just a little bit slower than me. But if you had, was warm on it, it was warm. You know, they you cheat. So if there's a coefficient, you probably you probably didn't, as he's probably deemed as more impressive as an athlete than me for age group.
(00:44):
Yeah. But what I always say is, like, if a bear attacked you in the woods, it's not going to actually weight category. Race category is it? You know what I mean? So, you know, that's. Yeah. But how often you get attacked by a bear in the woods. Come on, let's go. And he's he's also a he's also a sponsored athlete from the the Bulls had pub in Macclesfield.
So proper Macclesfield athlete obviously the home of the deadly dozen. So like I say Rob is you know to start Rob tell us a little bit about yourself, a little bit about what you do and who you are. Hi, my name is Rob. I've been Joe's mum on the quiet. Really? I do video recorders for main business on eBay.
(01:22):
Fix and repair them, sell them, sell them. They'll help me make peace with, removals. I'll do a bit of a gardening and help you with those. And so on the go, 24 seven. That's my work. Really? I do a lot to keep going. I'm sort of on board. Training wise, I just never stop the.
(01:42):
No, no. It's ridiculous. So it's either here twice a day, some days, or the next day I'll go for a run. I'm on a two runs. Doesn't mean just boarding. Go for a run. It just sort it out. I have a home on my own. My daughter, she's out and about. If she's not, we'll go for meals.
What? Mainly I'm training or working. Training. And he doesn't just live with his daughter. He also lives with his. Is pigeon or his parrot is African gray, which is actually got today. So if you hear any squawking, it brings a parrot everywhere. So whenever you come to a UK race, you've got the kit on there that says so.
(02:19):
So Rob often will set up the entire event is in with the with all the kit, you know, there's food and a kit. And he also has his parrot with him sat in the van. So yeah, he's a bit of context on VCA. Obviously the millennials would would have been used a VCR in the early days. Obviously anyone older not knows what it is, but you fix or repair them, sell them.
It does quite well out of it. You wouldn't think that people would still buying it. But you sell, you sell, you sell that, you sell them. Yeah, I can make a living out of that. Yeah, just on its own. What do you do? It flows into women. Not some thing. Yeah. So you ask what you call to say.
(02:50):
They sell you strip them down, change the belts, clean the video. Huts. Fresh animal. Good picture. Good. Sounds good to go. So basically
So basically one thing I would say about Rob or yourself is that is he trains a lot and we mean a lot.
And, I would say that as a whole, if people were to come into the gym, you've gone to the gym races. And obviously these people know in, in fitness racing, it's all shapes and sizes, but you get a lot of people that are absolutely shredded. Young blokes, young women really do look the part. And obviously Rob's, you know, good health.
(03:26):
But people in general are not going to look at you and go, that guy is going to win. But he goes to the gym, races and he beats people by five minutes, you know, wins. It goes to that. He doesn't. And he's not just smoking people, you know, in the 50s and 60s and winning the age category overall.
He's beating the young blokes you know within the male solo some of them by ten 50 minutes, you know, and even even more like decent level fitness races that we know are like subway hierarchies and that and on the deadly those and Rob's just absolutely just steaming ahead. I mean his work pass. I think
(03:59):
I just put it down to ability to suffer, you know, because you train so much. And we'll go into this. That's our first question because we'll delve into your training ethos. So question number one really for you from me is what is your training and nutrition in for Stein.
With with with training. Really what what what's your overarching sort of look on how you train? I train the more the more you train, the better you get. That's the way I look at. And you do you do agree that you you should do it today. But actually the rest days when I don't have rest days, no any it's all so I do I do have the odd one now.
(04:35):
I like the one every two weeks a little rest day. Okay. But that's because really train out the day before. Yeah. But on a daily doesn't send doesn't go on for everyone later. Yeah. That's you know we all know unhealthy wake up and feel like well I really don't you know I'm struggling to what else to ask. I'm not in a good state of mind.
Today is definitely your best day. So it's it's like water regulation of you say yeah, yeah, yeah I don't go off how you feel. Yeah I right do you follow program. No. Nothing at all. No. So you and how many times a day on average are you training. Twice. Twice a day. Yeah. Because we obviously rob trains at the gym.
(05:10):
So Rob will do the classes, but you'll also go running. And when you run in what's, what's an average run? What what approach do you take to your running? An average run is like 12 k 12 k. Yeah. And how fast did I not 52 53 minutes. And so do you. So just for concepts I obviously know a lot of what Rob does with is running.
(05:32):
He sends me Strava and most of the time I rob runs. He just runs hard and basically just runs fast. So do you do any of the zone to slow, steady, run? Do you do any interval work or is it just write 12 K runs a day, basically run at a fresh old pace. So for those that don't know, it's it's running it just then.
(05:52):
So you're running a tempo run is essentially just running at that uncomfortable pace. So rather than just jogging zone two, you're, you're putting yourself into a position of discomfort and holding that pace. Is that where you are all the time on your runs? I let my heart rate me above 150 and that's what I'm feeling alive. That's where I'm happy.
So that's what I like to be. I think below that it's just weights time and it's just a lot of it just it's just not feeling it. Just don't feel it, just don't feel it. Anything less than 150. Yeah. Yeah. And that's just me. I don't think you ever. Do you ever feel like. So obviously anyone can build up capacity so you get.
(06:24):
People don't realize that a lot of professional athletes, a training 20 even sometimes 30 hours a week, some weightlifters just spending hours and hours in the gym every day. Obviously you work, so you do gardening, you do TV, do you gardening, you do you removals with Pete. So he does a pretty sort of labor, some job. And then you're training quite hard.
So do you ever feel, though, that sometimes the amount of training that you do can be counterproductive? So do you feel it yourself, though, even though you don't take necessarily like a a scientific or a programed approach to training, do you ever feel like, you know what, I'm just battling myself here, or do you just think right by myself or work myself till I unforced rest and then go again?
(07:06):
I just, I just keep going to know that I wake up that day and I think about today, it's not allowing, it's just not at me. Just don't to do it. And have you had any injuries. Yeah, I've I'd want to but just carry on. No me don't. Yeah. Just carry on. Yeah I don't really stop there. I mean how many times have you ever seen me stop over the last few years.
No no, no. Well, this is interesting because we've got different, different approaches that we had. AJ, that was very, you know, systematic. Right. And we'll put four in, but it was very well program wasn't it. Very. We had we are dad Billy that was more, you know didn't really follow program. You know. But he was you know, he sort of did what he wanted to do very relaxed.
(07:46):
If you wanted to train your train, if you didn't feel like train, you wouldn't without Steve. That was Steve was very much well program wasn't he? Was like, you read everything. He tried everything. He thought about what he's doing. The main takeaway for me when it comes to you, Rob, is, is he trains hard a lot, but you've built that capacity over a long period.
And one thing I said to you is, yes, training all the time hard can absolutely be counterproductive because you you burn yourself out, you risk injury. So that that's the problem is that you're putting yourself in a position of risk and injury. And also if you just keep compounding stress, what happens eventually is, is you're not getting the sort of positive adaptation.
(08:24):
So you could get more from a session, for example, if you'd had rest prior, you know. So what I always say to Robbie's, yes, you can train, you can train again. But the difference between exercise where you just sort of work as hard as you can all the time, is training is about how does this session impact the next.
So if I was to want to get strong and I look at a program, I might turn round and go, well, if I just lift heavy every single day, like maximum above 85% of my one rep max or above 90%, eventually I'm just not going to have the the energy to execute the the best of my ability. And that can be counterproductive.
(09:02):
So rather than having, you know, lower end sessions and then you overperform and overreach and get these sessions where you hit peers, you just constantly hitting at this sub maximal level because you you're not getting appropriate recovery. That being said, individualize it. You know, individuality is key. And the bottom line is, is you enjoy training. Can't you enjoy training hard daily?
(09:28):
You do a job that allows you to have free time during the day. You want to go running. You prefer tempo running to slow zone two and you don't feel that you, you know, can get into the sprint work as much as just, you know, get a two pack because I know you, you get to a pace and you hold that pace.
So although a sport scientist might say, well, that's not actually quite how you should do it, fundamentally, you train in a way that works for you and it is working for you, because right now you're not riddled with injuries and you are 52 years old and you're beating guys in the 20s comfortably. I mean, I can say that if you were to do a daft ski, you'd probably beat me on the ski because he's holding a comfortably holding like a 140 pace on this on the ski, you know.
(10:14):
So. And that's comfortable. It comes off. It is barely breathing so it works. So what is your approach to nutrition that is like a bag of equipment once you have bag affluence? I said no 50 year old man should be in front. It's just not a pro. Yeah, I do a little bit. Sweets. He loves sweets. It's the best session I've ever had was I went to smart for that.
(10:34):
And the day before that I had, a tray of doner meat and chips, chili burger and a chili burger. Yeah. And then when I train that session at that gym, I fell asleep. I just blasted through it. I beat everyone by because you felt yourself really feel myself? Yeah, well, the car was improving now, so that was perfect.
That's a perfect meal for me. A so there you go. Tip for the day. Pre pre-race meal a kebab on a plate. Yeah. And so you eat and you always say you eat a lot. So I mean by the end of the day because you're training a lot you need the carbs, you need the fuel. And obviously that's a very efficient way of getting that fuel in, you know.
(11:10):
So you want to be based around a healthy diet. And by healthy we mean like we're getting in the nutrition aid. But you do have pretty much a well-rounded diet is the best way. Diet. Well, when I wake up on a protein shake, yeah, I don't eat nothing until dinner time, which will be a tuna bowl or something like that.
Yeah. Do you eat a lot, too? You know, you lose a tuna? Yeah. 3:00, a lot of protein shakes. An anomaly on the drive around on it to shop and get some sweets and a and you drink and then come train. I'll have some sweets. I'm a tea. Sweet, sweet after mate. So. Yeah. Oh. After the NFL player when they asked him he's absolutely shredded.
(11:47):
Said what do you eat like 6 pounds of sweets a day. Yeah, but he shredded it. I'm not. Yeah. He's shredded. No I mean do you think though. So I've asked this question before. Do you think if you dialed in and got your nutrition just right and you trained in a more systematic way where someone programed for you, and you can also not put words in your mouth, but you can turn around and save some program.
(12:10):
I wouldn't do it, wouldn't enjoy it, wouldn't perform. Because getting by him from the athlete is really key. Do you think if you dialed in on your nutrition and your programing, you could get to a considerably higher level? Or do you think that you're a cheat? Well, I'll leave it there. Do you think you could do a lifestyle of a better way?
I could be faster running, some faster going round so my heart rate can be lower. So we better carry less bulk. Definitely. Come on. About nine kilos. So I'm quite. I'm the same way as you are on small. Lots of data on you. So definitely faster. But what? Do enjoy it? Probably not. And then we'll just start getting at.
(12:45):
It's getting tedious and then I won't do it. Feeling like you're burning out. Yes, one does, because that's one thing that we always say is key. Like in essence a key part, especially when you work with not all professional athletes from sports have the buying for SNC or training. So you work with cricket players or rugby players. Some of them are going to they're not going to get the pigeon.
(13:06):
They're not going to have they're not going to have that buy in. And it's absolutely key that you get the buy in from the athlete. So when you're programing for someone, yes, if they're at a world class level where you say, look, millions of dollars are at stake, so you need to just dial in. It doesn't matter how you fit.
You know, we want to do this because we want you to be Olympic champion. And they're that bought in that they're going to make sacrifices in their life to achieve a gold medal. Now we need to then be realistic with an individual and go, how much do you want to sacrifice to get on that podium? Now if someone says, you know, I love fitness, race and I want to be competitive, I'm really competitive, but I don't want to be this regulated because fundamentally it will lose the enjoyment side of it.
(13:51):
So for me as an SEC coach, I look at the level as an athlete and I go, it's not just about what is optimal, it's about what is realistic and what is going to get the most buy in from the athlete and also get the enjoyment, because a program that you enjoy is a one that sticks in the end of day.
Rob say every day, twice a day you've been smashing it all the time. So at the end of the day, it works for him. Yes, we could optimize, but I also think the past being a bigger person because it was like twice stolen at one point unless get guarding. So you know, full day. Let's get going. We need to watch down on your feet all day.
(14:26):
That's built of stamina and strength without even knowing about weight. Yeah. And the weight come off. Things get easier, life gets easier. You get faster running, like just healthy bone strength. And also all you you've built, you build up bone density. You are strong, like so. Rob doesn't do a huge amount of barbell strength. Does a lot of circuit training, does a lot of sort of raisons, to be fair, basically a lot of suffering.
(14:50):
All the stuff that's hard doesn't do a great deal about strength or strength, but if you give him a set of 40 kilo dumbbells, they'll press him. So he's got that sort of natural so far. Nordstrom. Thank you. Moving moving around. You know right so so we'll move on well farmyard strength. So we'll move on to the next question which is about mindset racing is racing ethos.
(15:12):
So I've already basically said that we know you can suffer. And I've seen people that have got great five k times and the strong. But then when you look at them on a daily dose doesn't it gets them. And it's almost like that ability to hold threshold to get the red zone to suffer and compromise. And, and some people have when they're they consider themselves a hybrid athlete because they're really strong and they're really fit aerobically.
(15:35):
But actually when you merge into the middle to what is fitness racing, which is almost like an expression, we're not testing each of these things individually. We're having this race that encapsulates it. So it's not testing max strength, it's not testing max aerobic capacity. What it's testing is the fitter you are, the strong you are, you better you be.
And actually I've seen a lot of individuals will suffer there in the middle which is a fitness race. Rob definitely excels in that area, even though on either side, like you're running and your strength training might not be as high as other people. What do you put that down to? What is your mindset when it comes to racing and also training?
(16:13):
Yeah, well, the race, I can start whatever I want because I'm lucky enough to yeah, just get a thing and go. So I'll always find that because if you know, if you've got tattoos and turkey teeth, I'm chasing them down right? Right. So so so there is almost like is that a chip on your shoulder side. Is, is, is that a chip on the shoulder.
(16:38):
Almost where you are. Right. Right. There is a shredded bloke because there is a there is a lot of blokes. I mean I've, I a few times and then you see finish and a lot of them are very tight when you see. So on all the time looks the part Turkey fans I was cocky, I was, I'm, I'm, I'm gonna start learning.
So it's definitely the cocky. So you you target them. Oh them. Yeah. I think I'll just fly past them in a bit in the way and it does as well. That's the worst thing you know. And so. So you like to chase it so want to race. I do like chase people out. I don't have and chase. When we started together it was around this lot.
(17:09):
But I like being I like chasing people down. Yeah. Rob's a bad road enemy at the moment, but I was just that a little bit faster on that I was. He will say that the judges were harsh on him, and you agreed with me. Harsh. But that but so, so me personally, when I race, I want it to be my own race.
I don't want people around. I used to hate when I was doing running in the military. And they'll be sitting behind you. Go, yeah, and you want I get away from you. I don't like it. I don't like it. You like. And I actually even though it's good to chase people, actually, it messes up my rhythm. You like chasing people, so you like someone ahead of you that you chase?
(17:46):
Yeah. Five minutes ahead. Chase them. Yeah. I'm chasing. What gives you that motivation? And what's in your head when you're racing? You angry? Are you relaxed? Are you shutting off from the pain? Are you enjoying the suffering? What, what? Oh, I love the suffering. Yeah. More pain, the better. You enjoy it. Yeah. You know the pain. Yeah. If it wasn't in pain, I mean, something going wrong?
(18:06):
Not. They're not trying hard enough. It does put himself in, you know, when, you know when someone's working really hard. I would say because they start to do these. Oh, every now and again. So it's not just heavy breathing every now and again. It's almost like a cry for help. And you know, you do I do when I work really hard I suck going every now and again I go, like and and you do that and you put yourself there a lot.
(18:27):
So you're like, right, I want that suffering. Not you want to be ready. Do you want to be there? Yeah, I want to be read. And do you think that you could pace better, though, and not be there? I think if people run slower, I probably better fast on the event.
So when it comes to race day do you get nervous.
No not really. No, not at all. Even if it was, say a higher ox or a darker race, it's not deadly because he's done about 500 Dudley's now. So how does the race high rocks. More so because I don't do it as much and it's yeah, yeah, yeah it's bull. The thing is both. And how do you find higher ups?
(18:59):
Let's say an open how do you find the open to the deadly doesn't it's easier than that. It doesn't. But we had a conversation recently. We said the pros in many ways you find the pro harder with the the nine kilo wall. But yeah that's say the pros are there and we tend to find a lot of people say that they find that doesn't hard.
But I think it completely comes down to if you're a good runner, you're going to find that little bit harder often because there's no they they they almost recover on the runs that that fast and that good. That lead doesn't just doesn't give you that break because you run the 400, you back again. You're on the 400, you back again.
(19:32):
And there's a lot more weight rather than cardio into cardio. So if you are like a cardio king or queen, I think higher is really suits you. And a lot of people said after this, this, this last race was deadly. Doesn't we'll find your weaknesses. And one guy said to me said, I wanted to see what weaknesses were.
And I found out it was all everyone. Yeah. So I use all of them. I was yeah, there's a lot of suffering in that race. Yeah, it's definitely a race. The red zone. And people say all upper body. So it will give my legs rest. But then you hit the run again and it's surprising how much it hurt you.
(20:05):
So obviously you've got a good a good mindset for race and good mindset for training a little bit. You know, you and me both know that Rob probably on a on an objective level over does it, but it does work for him. And also is when people say to me, am I doing too much? I'm like, well, are you burning out?
Are you are you waking? Are you getting ill often? Are you waking up tired? Are you Lafarge? And if you're say no, full of energy, feel good. Enjoy myself. No. To evade. You're not getting all the symptoms of overtraining and burnout, and you're enjoying it. Lean into your strengths,
(20:37):
So when it comes to work and lifestyle, we've obviously covered what you do.
Do you have a similar approach to your work and life as a whole, as you do to train? Because obviously you're all in with training. You know, you train in a ridiculous amount. Is that the way that you are with work now or have been with work, or do you take a different approach to the work? Years ago, that would have been the approach all out.
(21:01):
Nowadays. No, it's just relax. It's just pay the bills and save a bit and that's it really. I don't go all out at all. And what do you put that down to. The fact that you've had you know, you've got a door, you know, you're comfortable, you've done well for yourself. Do you, you know, is that is there aspirations to be more entrepreneurial, to build a brand or is it actually I'm enjoying life, which is what we got with Billy, which was very much like, I enjoy what I've got.
(21:29):
I'm incredibly lucky, which I think is just like, you know, often on podcast, people might be saying what, you know, what's next, what we're doing. And it's it's really refreshing to have people say, I'm happy. I want to enjoy fitness racing. So, you know, is that where you're at? Yeah, I'm very happy to fitness racing a lot of sport out of out of the people.
So yeah, socialize as well. But then if they've got Turkey circuit it's coming for you. Watch out a little bit out then that steadily does it. Looking for where Robbie's live. But no the end that's the thing. And also like people will stereotype like you know all tattoos and this and that. But like they're the nicest people in the world.
(22:06):
This is the same as bodybuilding. People have this perception of bodybuilders and like this, these meet edgy standards. You go to a bodybuilding gym and it can be intimidating under the nicest people in the world. And it's the same with most things, like from the outside point of view. I'm sure when it comes to a lot of independent gyms, from an outside view, they probably think they're all cool.
That gym, all the lights are right click, but then you get that other friendly sponge in the world. And it's the same for fitness racing that you see all shapes and size of fitness racing. But then you do have that slightly more elite or slightly more influencer esque side of fitness racing. But actually, when you speed some generally they're like the nicest people you could ever meet in the fitness racing community is definitely, you know, really a really nice community.
(22:49):
And it's definitely deadly does. And you do see the whole the whole spectrum. So so what would you say then outside of fitness racing, this being a big hobby, obviously you're a big one fan, I would say I'd want to say like Funk's at this point because he's a huge part of that. Without Rob, genuinely, that doesn't wouldn't be a thing because he's been the backbone of, you know, we get a trailer, you know, help me do all the kit without having Rob to help me do them.
(23:14):
Initial races, it would have been incredibly hard. So, you know, he is been a fundamental part of Deadly Dawson. And in all honesty, none of it probably would have happened without Rob because a few years ago, I, after being, you know, I was in combat sports and was a runner in cross-country, in the military and stuff like that, because I was an S and C coach, I leant really heavily into powerlifting, Olympic weightlifting and strength training, and I'd sort of leant so far into that.
(23:42):
And when I was working in the military as a, as a physical training structure, my job was running a march. And so I leant even further into strength training. And after leaving the army, I was so busy running the gym, running the academy, writing books, I wasn't putting any time into myself training or cardio or anything like that.
And it was Rob that said, do you want to do a pass fitness raise for me? You know, train with me. And that got me back training and it really at the spot that in all honesty, gone. I'd been coaching for 7 or 8 years out of the Army coach my whole life, working 80 hours a plus in the gym.
(24:16):
But writing these books emails, I've lost my fear for training. And then when I did those years, it gets paid. You don't do nothing for free this month, right? And when I'd lost my spot for training and started training this stage. And this is why I'm so old. Because I realized this is what I was missing when I was just sat there pressing the weights.
(24:39):
It's a mix of everything that is. That is where the fitness industry, where you put it got it, that you were either a Stem training or conditioning hybrid. It was almost like I've said before, it's an unnecessary term. Almost. Fitness is everything, and that's what fitness racing does without the complexity, without the barriers. So Rob really was the spark that basically got me back into what is hybrid training.
(25:03):
So fitness and what we call fitness racing. And that's when I then went and created the daily Zone. So people if they like that, that little zone you have got Rob to funk because he was this you don't like it, stay away. You don't get me. It was the spark that got it all going. So just final question before we go in.
So our three two, one go aside from I went off in quite a tangent then, but I wanted to get that out for the audience. Aside from fitness racing and fixing focus, what do you do in your free time other than this? Is there any free time now that isn't a lot of free time. To be fair, I do watch a lot of TV.
(25:45):
I I'm lazy on the set. I'll just chill out and watch TV. Go for beers every now and again. Just normal. Yeah. He looks after his parrot. Yeah, probably me in a bit. So what we do to finish is we do free to go, and we do free words or phrases that define your ethos. Two habits you swear by.
(26:06):
It can be anything you like. So don't. You don't have to overthink this. And one final piece of advice for the listener. So to start free words or phrases that define your ethos, train hard, train hard, eat hard, eat what? What do you mean by eat and eat? Well, just keep eating. If you just say if you. If you wanna eat, yeah, don't be too solo.
(26:28):
Oh, I can't eat that because of this or. Yeah, yeah, yeah. Cuz I've been there before. It doesn't work. Yeah. Final won't treat others how they treat you. Yeah. What do you. Yeah. That's fine. It's up to you. Yeah. Good points. Two habits. Just swear by. And good sleep. Yeah. Just sleep. Well, not a moment to moment.
(26:53):
Not barracks week in away. Yeah. To squeak on it. Four habits. Why do you sleep between 12 and 1 as well. So I'll, I'll, I'll, I'll, I'll keep it. All right. You nap every day. So that's almost a habit then. Yeah. Well, well, habits of go rolling just train daily. Yeah yeah yeah. Habits are training yeah, yeah.
(27:15):
No fan of. And final piece of advice for the listener. About daily doesn't know anything. Anything you like. It doesn't matter. I just don't be scared. I mean, the people going real nice and people are really big. Yeah. I mean, going for it and they're enjoying it. Yeah. So if you owe that person, like I was scared of putting yourself out there, I think, you know, people look at me.
(27:40):
Yeah, yeah, I'm big on this. What you going to think? Fuck them. Just get out of it. Yeah, yeah, yeah. Just think yourself what you do. Yeah. You know, once you get into it, you enjoy it. Yeah. And rolling is definitely really good for your mind. Yeah. Yeah. Headspace stuff like that. And then if you're mixing with the weights, you got everything going on in the world going on the full, full program.
(28:00):
What would be advice. And that's great advice. Couldn't get better advice. What would be advice outside that leaders. And then for the listener. Just be yourself. Be true to yourself. Yeah, they definitely is. Yeah. Everyone's fake these days. Aren't these people that are fake or. You can't say certain, but that's the perception. Yeah. You can't you can't say something because you might upset somebody else or another thing then you might think could be different or whatever.
(28:24):
Just be. So I don't be scared what people think of you. Yeah. Yeah. Because it's too easy. Yeah. No I agree. So like I say, I was, a fantastic podcast. I think what we the, one of the biggest pieces of, you know, one of the best feed, the best feedback that we've been getting about the podcast is that it's nice, it's often a little bit more authentic, and the people are real and it's down to earth and that's, you know, as deadly us.
(28:48):
And we want to be a globe. We are a global company. We want to be one of the biggest fitness race in the world. We want millions of people to get into fitness, race, and we want to be a big brand, a big sort of thought leader within that space. But we want to be true to who we are, which it started here in Macclesfield, and it's about getting normal folk, doing amazing things, doing things like fitness, racing, things that they never thought they could do before.
(29:10):
Like I say, Rob's an inspiration for that. He's over 50. He's he's podium overall editors and races. He's currently the world record holder for over 50. So you can come and take Rob on, try and beat him. And like I say, he was he was the spark that sort of relit my flame in physical training. And and we train all all the time.
And in all honesty, it's massively helped to keep me motivated because he's on the heels all the time. So I need to keep training. So like I say, thank you Rob, for everything you do for us. We're going to be going into obviously we're in Edinburgh in a couple of weeks and then next year we're going to be doing over.
(29:45):
We're going to be doing 24 races in the UK and without key players like Rob Dudley does, it just wouldn't be possible. Someone who is reliable and is trustworthy is. Rob is not just a great staff member at Dudley Dawson, but also a really good friend. And he has been and he was key to relight in my spark for the fitness industry and what is what I truly believe to be the key to the fitness industry now, which is which is fitness racing.
(30:11):
It's making it what it should have always been, which is about being fit all round fitness. So cheers. Rob. Look, I'm not.
In today's episode of the Deadly Dozen podcast, we're joined by Rob, who is our head of equipment, which could have a slightly more fancy term like head of logistics that will do it. And he's actually, he's the world record holder for the 50 plus category in that it doesn't erase that Lee Valley.
(00:17):
So over 600 competitors and he came second overall. So got on the podium for the first time. What was your time, Rob? 4724 4724 so he's he's actually just just a little bit slower than me. But if you had, was warm on it, it was warm. You know, they you cheat. So if there's a coefficient, you probably you probably didn't, as he's probably deemed as more impressive as an athlete than me for age group.
(00:44):
Yeah. But what I always say is, like, if a bear attacked you in the woods, it's not going to actually weight category. Race category is it? You know what I mean? So, you know, that's. Yeah. But how often you get attacked by a bear in the woods. Come on, let's go. And he's he's also a he's also a sponsored athlete from the the Bulls had pub in Macclesfield.
So proper Macclesfield athlete obviously the home of the deadly dozen. So like I say Rob is you know to start Rob tell us a little bit about yourself, a little bit about what you do and who you are. Hi, my name is Rob. I've been Joe's mum on the quiet. Really? I do video recorders for main business on eBay.
(01:22):
Fix and repair them, sell them, sell them. They'll help me make peace with, removals. I'll do a bit of a gardening and help you with those. And so on the go, 24 seven. That's my work. Really? I do a lot to keep going. I'm sort of on board. Training wise, I just never stop the.
(01:42):
No, no. It's ridiculous. So it's either here twice a day, some days, or the next day I'll go for a run. I'm on a two runs. Doesn't mean just boarding. Go for a run. It just sort it out. I have a home on my own. My daughter, she's out and about. If she's not, we'll go for meals.
What? Mainly I'm training or working. Training. And he doesn't just live with his daughter. He also lives with his. Is pigeon or his parrot is African gray, which is actually got today. So if you hear any squawking, it brings a parrot everywhere. So whenever you come to a UK race, you've got the kit on there that says so.
(02:19):
So Rob often will set up the entire event is in with the with all the kit, you know, there's food and a kit. And he also has his parrot with him sat in the van. So yeah, he's a bit of context on VCA. Obviously the millennials would would have been used a VCR in the early days. Obviously anyone older not knows what it is, but you fix or repair them, sell them.
It does quite well out of it. You wouldn't think that people would still buying it. But you sell, you sell, you sell that, you sell them. Yeah, I can make a living out of that. Yeah, just on its own. What do you do? It flows into women. Not some thing. Yeah. So you ask what you call to say.
(02:50):
They sell you strip them down, change the belts, clean the video. Huts. Fresh animal. Good picture. Good. Sounds good to go. So basically
So basically one thing I would say about Rob or yourself is that is he trains a lot and we mean a lot.
And, I would say that as a whole, if people were to come into the gym, you've gone to the gym races. And obviously these people know in, in fitness racing, it's all shapes and sizes, but you get a lot of people that are absolutely shredded. Young blokes, young women really do look the part. And obviously Rob's, you know, good health.
(03:26):
But people in general are not going to look at you and go, that guy is going to win. But he goes to the gym, races and he beats people by five minutes, you know, wins. It goes to that. He doesn't. And he's not just smoking people, you know, in the 50s and 60s and winning the age category overall.
He's beating the young blokes you know within the male solo some of them by ten 50 minutes, you know, and even even more like decent level fitness races that we know are like subway hierarchies and that and on the deadly those and Rob's just absolutely just steaming ahead. I mean his work pass. I think
(03:59):
I just put it down to ability to suffer, you know, because you train so much. And we'll go into this. That's our first question because we'll delve into your training ethos. So question number one really for you from me is what is your training and nutrition in for Stein.
With with with training. Really what what what's your overarching sort of look on how you train? I train the more the more you train, the better you get. That's the way I look at. And you do you do agree that you you should do it today. But actually the rest days when I don't have rest days, no any it's all so I do I do have the odd one now.
(04:35):
I like the one every two weeks a little rest day. Okay. But that's because really train out the day before. Yeah. But on a daily doesn't send doesn't go on for everyone later. Yeah. That's you know we all know unhealthy wake up and feel like well I really don't you know I'm struggling to what else to ask. I'm not in a good state of mind.
Today is definitely your best day. So it's it's like water regulation of you say yeah, yeah, yeah I don't go off how you feel. Yeah I right do you follow program. No. Nothing at all. No. So you and how many times a day on average are you training. Twice. Twice a day. Yeah. Because we obviously rob trains at the gym.
(05:10):
So Rob will do the classes, but you'll also go running. And when you run in what's, what's an average run? What what approach do you take to your running? An average run is like 12 k 12 k. Yeah. And how fast did I not 52 53 minutes. And so do you. So just for concepts I obviously know a lot of what Rob does with is running.
(05:32):
He sends me Strava and most of the time I rob runs. He just runs hard and basically just runs fast. So do you do any of the zone to slow, steady, run? Do you do any interval work or is it just write 12 K runs a day, basically run at a fresh old pace. So for those that don't know, it's it's running it just then.
(05:52):
So you're running a tempo run is essentially just running at that uncomfortable pace. So rather than just jogging zone two, you're, you're putting yourself into a position of discomfort and holding that pace. Is that where you are all the time on your runs? I let my heart rate me above 150 and that's what I'm feeling alive. That's where I'm happy.
So that's what I like to be. I think below that it's just weights time and it's just a lot of it just it's just not feeling it. Just don't feel it, just don't feel it. Anything less than 150. Yeah. Yeah. And that's just me. I don't think you ever. Do you ever feel like. So obviously anyone can build up capacity so you get.
(06:24):
People don't realize that a lot of professional athletes, a training 20 even sometimes 30 hours a week, some weightlifters just spending hours and hours in the gym every day. Obviously you work, so you do gardening, you do TV, do you gardening, you do you removals with Pete. So he does a pretty sort of labor, some job. And then you're training quite hard.
So do you ever feel, though, that sometimes the amount of training that you do can be counterproductive? So do you feel it yourself, though, even though you don't take necessarily like a a scientific or a programed approach to training, do you ever feel like, you know what, I'm just battling myself here, or do you just think right by myself or work myself till I unforced rest and then go again?
(07:06):
I just, I just keep going to know that I wake up that day and I think about today, it's not allowing, it's just not at me. Just don't to do it. And have you had any injuries. Yeah, I've I'd want to but just carry on. No me don't. Yeah. Just carry on. Yeah I don't really stop there. I mean how many times have you ever seen me stop over the last few years.
No no, no. Well, this is interesting because we've got different, different approaches that we had. AJ, that was very, you know, systematic. Right. And we'll put four in, but it was very well program wasn't it. Very. We had we are dad Billy that was more, you know didn't really follow program. You know. But he was you know, he sort of did what he wanted to do very relaxed.
(07:46):
If you wanted to train your train, if you didn't feel like train, you wouldn't without Steve. That was Steve was very much well program wasn't he? Was like, you read everything. He tried everything. He thought about what he's doing. The main takeaway for me when it comes to you, Rob, is, is he trains hard a lot, but you've built that capacity over a long period.
And one thing I said to you is, yes, training all the time hard can absolutely be counterproductive because you you burn yourself out, you risk injury. So that that's the problem is that you're putting yourself in a position of risk and injury. And also if you just keep compounding stress, what happens eventually is, is you're not getting the sort of positive adaptation.
(08:24):
So you could get more from a session, for example, if you'd had rest prior, you know. So what I always say to Robbie's, yes, you can train, you can train again. But the difference between exercise where you just sort of work as hard as you can all the time, is training is about how does this session impact the next.
So if I was to want to get strong and I look at a program, I might turn round and go, well, if I just lift heavy every single day, like maximum above 85% of my one rep max or above 90%, eventually I'm just not going to have the the energy to execute the the best of my ability. And that can be counterproductive.
(09:02):
So rather than having, you know, lower end sessions and then you overperform and overreach and get these sessions where you hit peers, you just constantly hitting at this sub maximal level because you you're not getting appropriate recovery. That being said, individualize it. You know, individuality is key. And the bottom line is, is you enjoy training. Can't you enjoy training hard daily?
(09:28):
You do a job that allows you to have free time during the day. You want to go running. You prefer tempo running to slow zone two and you don't feel that you, you know, can get into the sprint work as much as just, you know, get a two pack because I know you, you get to a pace and you hold that pace.
So although a sport scientist might say, well, that's not actually quite how you should do it, fundamentally, you train in a way that works for you and it is working for you, because right now you're not riddled with injuries and you are 52 years old and you're beating guys in the 20s comfortably. I mean, I can say that if you were to do a daft ski, you'd probably beat me on the ski because he's holding a comfortably holding like a 140 pace on this on the ski, you know.
(10:14):
So. And that's comfortable. It comes off. It is barely breathing so it works. So what is your approach to nutrition that is like a bag of equipment once you have bag affluence? I said no 50 year old man should be in front. It's just not a pro. Yeah, I do a little bit. Sweets. He loves sweets. It's the best session I've ever had was I went to smart for that.
(10:34):
And the day before that I had, a tray of doner meat and chips, chili burger and a chili burger. Yeah. And then when I train that session at that gym, I fell asleep. I just blasted through it. I beat everyone by because you felt yourself really feel myself? Yeah, well, the car was improving now, so that was perfect.
That's a perfect meal for me. A so there you go. Tip for the day. Pre pre-race meal a kebab on a plate. Yeah. And so you eat and you always say you eat a lot. So I mean by the end of the day because you're training a lot you need the carbs, you need the fuel. And obviously that's a very efficient way of getting that fuel in, you know.
(11:10):
So you want to be based around a healthy diet. And by healthy we mean like we're getting in the nutrition aid. But you do have pretty much a well-rounded diet is the best way. Diet. Well, when I wake up on a protein shake, yeah, I don't eat nothing until dinner time, which will be a tuna bowl or something like that.
Yeah. Do you eat a lot, too? You know, you lose a tuna? Yeah. 3:00, a lot of protein shakes. An anomaly on the drive around on it to shop and get some sweets and a and you drink and then come train. I'll have some sweets. I'm a tea. Sweet, sweet after mate. So. Yeah. Oh. After the NFL player when they asked him he's absolutely shredded.
(11:47):
Said what do you eat like 6 pounds of sweets a day. Yeah, but he shredded it. I'm not. Yeah. He's shredded. No I mean do you think though. So I've asked this question before. Do you think if you dialed in and got your nutrition just right and you trained in a more systematic way where someone programed for you, and you can also not put words in your mouth, but you can turn around and save some program.
(12:10):
I wouldn't do it, wouldn't enjoy it, wouldn't perform. Because getting by him from the athlete is really key. Do you think if you dialed in on your nutrition and your programing, you could get to a considerably higher level? Or do you think that you're a cheat? Well, I'll leave it there. Do you think you could do a lifestyle of a better way?
I could be faster running, some faster going round so my heart rate can be lower. So we better carry less bulk. Definitely. Come on. About nine kilos. So I'm quite. I'm the same way as you are on small. Lots of data on you. So definitely faster. But what? Do enjoy it? Probably not. And then we'll just start getting at.
(12:45):
It's getting tedious and then I won't do it. Feeling like you're burning out. Yes, one does, because that's one thing that we always say is key. Like in essence a key part, especially when you work with not all professional athletes from sports have the buying for SNC or training. So you work with cricket players or rugby players. Some of them are going to they're not going to get the pigeon.
(13:06):
They're not going to have they're not going to have that buy in. And it's absolutely key that you get the buy in from the athlete. So when you're programing for someone, yes, if they're at a world class level where you say, look, millions of dollars are at stake, so you need to just dial in. It doesn't matter how you fit.
You know, we want to do this because we want you to be Olympic champion. And they're that bought in that they're going to make sacrifices in their life to achieve a gold medal. Now we need to then be realistic with an individual and go, how much do you want to sacrifice to get on that podium? Now if someone says, you know, I love fitness, race and I want to be competitive, I'm really competitive, but I don't want to be this regulated because fundamentally it will lose the enjoyment side of it.
(13:51):
So for me as an SEC coach, I look at the level as an athlete and I go, it's not just about what is optimal, it's about what is realistic and what is going to get the most buy in from the athlete and also get the enjoyment, because a program that you enjoy is a one that sticks in the end of day.
Rob say every day, twice a day you've been smashing it all the time. So at the end of the day, it works for him. Yes, we could optimize, but I also think the past being a bigger person because it was like twice stolen at one point unless get guarding. So you know, full day. Let's get going. We need to watch down on your feet all day.
(14:26):
That's built of stamina and strength without even knowing about weight. Yeah. And the weight come off. Things get easier, life gets easier. You get faster running, like just healthy bone strength. And also all you you've built, you build up bone density. You are strong, like so. Rob doesn't do a huge amount of barbell strength. Does a lot of circuit training, does a lot of sort of raisons, to be fair, basically a lot of suffering.
(14:50):
All the stuff that's hard doesn't do a great deal about strength or strength, but if you give him a set of 40 kilo dumbbells, they'll press him. So he's got that sort of natural so far. Nordstrom. Thank you. Moving moving around. You know right so so we'll move on well farmyard strength. So we'll move on to the next question which is about mindset racing is racing ethos.
(15:12):
So I've already basically said that we know you can suffer. And I've seen people that have got great five k times and the strong. But then when you look at them on a daily dose doesn't it gets them. And it's almost like that ability to hold threshold to get the red zone to suffer and compromise. And, and some people have when they're they consider themselves a hybrid athlete because they're really strong and they're really fit aerobically.
(15:35):
But actually when you merge into the middle to what is fitness racing, which is almost like an expression, we're not testing each of these things individually. We're having this race that encapsulates it. So it's not testing max strength, it's not testing max aerobic capacity. What it's testing is the fitter you are, the strong you are, you better you be.
And actually I've seen a lot of individuals will suffer there in the middle which is a fitness race. Rob definitely excels in that area, even though on either side, like you're running and your strength training might not be as high as other people. What do you put that down to? What is your mindset when it comes to racing and also training?
(16:13):
Yeah, well, the race, I can start whatever I want because I'm lucky enough to yeah, just get a thing and go. So I'll always find that because if you know, if you've got tattoos and turkey teeth, I'm chasing them down right? Right. So so so there is almost like is that a chip on your shoulder side. Is, is, is that a chip on the shoulder.
(16:38):
Almost where you are. Right. Right. There is a shredded bloke because there is a there is a lot of blokes. I mean I've, I a few times and then you see finish and a lot of them are very tight when you see. So on all the time looks the part Turkey fans I was cocky, I was, I'm, I'm, I'm gonna start learning.
So it's definitely the cocky. So you you target them. Oh them. Yeah. I think I'll just fly past them in a bit in the way and it does as well. That's the worst thing you know. And so. So you like to chase it so want to race. I do like chase people out. I don't have and chase. When we started together it was around this lot.
(17:09):
But I like being I like chasing people down. Yeah. Rob's a bad road enemy at the moment, but I was just that a little bit faster on that I was. He will say that the judges were harsh on him, and you agreed with me. Harsh. But that but so, so me personally, when I race, I want it to be my own race.
I don't want people around. I used to hate when I was doing running in the military. And they'll be sitting behind you. Go, yeah, and you want I get away from you. I don't like it. I don't like it. You like. And I actually even though it's good to chase people, actually, it messes up my rhythm. You like chasing people, so you like someone ahead of you that you chase?
(17:46):
Yeah. Five minutes ahead. Chase them. Yeah. I'm chasing. What gives you that motivation? And what's in your head when you're racing? You angry? Are you relaxed? Are you shutting off from the pain? Are you enjoying the suffering? What, what? Oh, I love the suffering. Yeah. More pain, the better. You enjoy it. Yeah. You know the pain. Yeah. If it wasn't in pain, I mean, something going wrong?
(18:06):
Not. They're not trying hard enough. It does put himself in, you know, when, you know when someone's working really hard. I would say because they start to do these. Oh, every now and again. So it's not just heavy breathing every now and again. It's almost like a cry for help. And you know, you do I do when I work really hard I suck going every now and again I go, like and and you do that and you put yourself there a lot.
(18:27):
So you're like, right, I want that suffering. Not you want to be ready. Do you want to be there? Yeah, I want to be read. And do you think that you could pace better, though, and not be there? I think if people run slower, I probably better fast on the event.
So when it comes to race day do you get nervous.
No not really. No, not at all. Even if it was, say a higher ox or a darker race, it's not deadly because he's done about 500 Dudley's now. So how does the race high rocks. More so because I don't do it as much and it's yeah, yeah, yeah it's bull. The thing is both. And how do you find higher ups?
(18:59):
Let's say an open how do you find the open to the deadly doesn't it's easier than that. It doesn't. But we had a conversation recently. We said the pros in many ways you find the pro harder with the the nine kilo wall. But yeah that's say the pros are there and we tend to find a lot of people say that they find that doesn't hard.
But I think it completely comes down to if you're a good runner, you're going to find that little bit harder often because there's no they they they almost recover on the runs that that fast and that good. That lead doesn't just doesn't give you that break because you run the 400, you back again. You're on the 400, you back again.
(19:32):
And there's a lot more weight rather than cardio into cardio. So if you are like a cardio king or queen, I think higher is really suits you. And a lot of people said after this, this, this last race was deadly. Doesn't we'll find your weaknesses. And one guy said to me said, I wanted to see what weaknesses were.
And I found out it was all everyone. Yeah. So I use all of them. I was yeah, there's a lot of suffering in that race. Yeah, it's definitely a race. The red zone. And people say all upper body. So it will give my legs rest. But then you hit the run again and it's surprising how much it hurt you.
(20:05):
So obviously you've got a good a good mindset for race and good mindset for training a little bit. You know, you and me both know that Rob probably on a on an objective level over does it, but it does work for him. And also is when people say to me, am I doing too much? I'm like, well, are you burning out?
Are you are you waking? Are you getting ill often? Are you waking up tired? Are you Lafarge? And if you're say no, full of energy, feel good. Enjoy myself. No. To evade. You're not getting all the symptoms of overtraining and burnout, and you're enjoying it. Lean into your strengths,
(20:37):
So when it comes to work and lifestyle, we've obviously covered what you do.
Do you have a similar approach to your work and life as a whole, as you do to train? Because obviously you're all in with training. You know, you train in a ridiculous amount. Is that the way that you are with work now or have been with work, or do you take a different approach to the work? Years ago, that would have been the approach all out.
(21:01):
Nowadays. No, it's just relax. It's just pay the bills and save a bit and that's it really. I don't go all out at all. And what do you put that down to. The fact that you've had you know, you've got a door, you know, you're comfortable, you've done well for yourself. Do you, you know, is that is there aspirations to be more entrepreneurial, to build a brand or is it actually I'm enjoying life, which is what we got with Billy, which was very much like, I enjoy what I've got.
(21:29):
I'm incredibly lucky, which I think is just like, you know, often on podcast, people might be saying what, you know, what's next, what we're doing. And it's it's really refreshing to have people say, I'm happy. I want to enjoy fitness racing. So, you know, is that where you're at? Yeah, I'm very happy to fitness racing a lot of sport out of out of the people.
So yeah, socialize as well. But then if they've got Turkey circuit it's coming for you. Watch out a little bit out then that steadily does it. Looking for where Robbie's live. But no the end that's the thing. And also like people will stereotype like you know all tattoos and this and that. But like they're the nicest people in the world.
(22:06):
This is the same as bodybuilding. People have this perception of bodybuilders and like this, these meet edgy standards. You go to a bodybuilding gym and it can be intimidating under the nicest people in the world. And it's the same with most things, like from the outside point of view. I'm sure when it comes to a lot of independent gyms, from an outside view, they probably think they're all cool.
That gym, all the lights are right click, but then you get that other friendly sponge in the world. And it's the same for fitness racing that you see all shapes and size of fitness racing. But then you do have that slightly more elite or slightly more influencer esque side of fitness racing. But actually, when you speed some generally they're like the nicest people you could ever meet in the fitness racing community is definitely, you know, really a really nice community.
(22:49):
And it's definitely deadly does. And you do see the whole the whole spectrum. So so what would you say then outside of fitness racing, this being a big hobby, obviously you're a big one fan, I would say I'd want to say like Funk's at this point because he's a huge part of that. Without Rob, genuinely, that doesn't wouldn't be a thing because he's been the backbone of, you know, we get a trailer, you know, help me do all the kit without having Rob to help me do them.
(23:14):
Initial races, it would have been incredibly hard. So, you know, he is been a fundamental part of Deadly Dawson. And in all honesty, none of it probably would have happened without Rob because a few years ago, I, after being, you know, I was in combat sports and was a runner in cross-country, in the military and stuff like that, because I was an S and C coach, I leant really heavily into powerlifting, Olympic weightlifting and strength training, and I'd sort of leant so far into that.
(23:42):
And when I was working in the military as a, as a physical training structure, my job was running a march. And so I leant even further into strength training. And after leaving the army, I was so busy running the gym, running the academy, writing books, I wasn't putting any time into myself training or cardio or anything like that.
And it was Rob that said, do you want to do a pass fitness raise for me? You know, train with me. And that got me back training and it really at the spot that in all honesty, gone. I'd been coaching for 7 or 8 years out of the Army coach my whole life, working 80 hours a plus in the gym.
(24:16):
But writing these books emails, I've lost my fear for training. And then when I did those years, it gets paid. You don't do nothing for free this month, right? And when I'd lost my spot for training and started training this stage. And this is why I'm so old. Because I realized this is what I was missing when I was just sat there pressing the weights.
(24:39):
It's a mix of everything that is. That is where the fitness industry, where you put it got it, that you were either a Stem training or conditioning hybrid. It was almost like I've said before, it's an unnecessary term. Almost. Fitness is everything, and that's what fitness racing does without the complexity, without the barriers. So Rob really was the spark that basically got me back into what is hybrid training.
(25:03):
So fitness and what we call fitness racing. And that's when I then went and created the daily Zone. So people if they like that, that little zone you have got Rob to funk because he was this you don't like it, stay away. You don't get me. It was the spark that got it all going. So just final question before we go in.
So our three two, one go aside from I went off in quite a tangent then, but I wanted to get that out for the audience. Aside from fitness racing and fixing focus, what do you do in your free time other than this? Is there any free time now that isn't a lot of free time. To be fair, I do watch a lot of TV.
(25:45):
I I'm lazy on the set. I'll just chill out and watch TV. Go for beers every now and again. Just normal. Yeah. He looks after his parrot. Yeah, probably me in a bit. So what we do to finish is we do free to go, and we do free words or phrases that define your ethos. Two habits you swear by.
(26:06):
It can be anything you like. So don't. You don't have to overthink this. And one final piece of advice for the listener. So to start free words or phrases that define your ethos, train hard, train hard, eat hard, eat what? What do you mean by eat and eat? Well, just keep eating. If you just say if you. If you wanna eat, yeah, don't be too solo.
(26:28):
Oh, I can't eat that because of this or. Yeah, yeah, yeah. Cuz I've been there before. It doesn't work. Yeah. Final won't treat others how they treat you. Yeah. What do you. Yeah. That's fine. It's up to you. Yeah. Good points. Two habits. Just swear by. And good sleep. Yeah. Just sleep. Well, not a moment to moment.
(26:53):
Not barracks week in away. Yeah. To squeak on it. Four habits. Why do you sleep between 12 and 1 as well. So I'll, I'll, I'll, I'll, I'll keep it. All right. You nap every day. So that's almost a habit then. Yeah. Well, well, habits of go rolling just train daily. Yeah yeah yeah. Habits are training yeah, yeah.
(27:15):
No fan of. And final piece of advice for the listener. About daily doesn't know anything. Anything you like. It doesn't matter. I just don't be scared. I mean, the people going real nice and people are really big. Yeah. I mean, going for it and they're enjoying it. Yeah. So if you owe that person, like I was scared of putting yourself out there, I think, you know, people look at me.
(27:40):
Yeah, yeah, I'm big on this. What you going to think? Fuck them. Just get out of it. Yeah, yeah, yeah. Just think yourself what you do. Yeah. You know, once you get into it, you enjoy it. Yeah. And rolling is definitely really good for your mind. Yeah. Yeah. Headspace stuff like that. And then if you're mixing with the weights, you got everything going on in the world going on the full, full program.
(28:00):
What would be advice. And that's great advice. Couldn't get better advice. What would be advice outside that leaders. And then for the listener. Just be yourself. Be true to yourself. Yeah, they definitely is. Yeah. Everyone's fake these days. Aren't these people that are fake or. You can't say certain, but that's the perception. Yeah. You can't you can't say something because you might upset somebody else or another thing then you might think could be different or whatever.
(28:24):
Just be. So I don't be scared what people think of you. Yeah. Yeah. Because it's too easy. Yeah. No I agree. So like I say, I was, a fantastic podcast. I think what we the, one of the biggest pieces of, you know, one of the best feed, the best feedback that we've been getting about the podcast is that it's nice, it's often a little bit more authentic, and the people are real and it's down to earth and that's, you know, as deadly us.
(28:48):
And we want to be a globe. We are a global company. We want to be one of the biggest fitness race in the world. We want millions of people to get into fitness, race, and we want to be a big brand, a big sort of thought leader within that space. But we want to be true to who we are, which it started here in Macclesfield, and it's about getting normal folk, doing amazing things, doing things like fitness, racing, things that they never thought they could do before.
(29:10):
Like I say, Rob's an inspiration for that. He's over 50. He's he's podium overall editors and races. He's currently the world record holder for over 50. So you can come and take Rob on, try and beat him. And like I say, he was he was the spark that sort of relit my flame in physical training. And and we train all all the time.
And in all honesty, it's massively helped to keep me motivated because he's on the heels all the time. So I need to keep training. So like I say, thank you Rob, for everything you do for us. We're going to be going into obviously we're in Edinburgh in a couple of weeks and then next year we're going to be doing over.
(29:45):
We're going to be doing 24 races in the UK and without key players like Rob Dudley does, it just wouldn't be possible. Someone who is reliable and is trustworthy is. Rob is not just a great staff member at Dudley Dawson, but also a really good friend. And he has been and he was key to relight in my spark for the fitness industry and what is what I truly believe to be the key to the fitness industry now, which is which is fitness racing.
(30:11):
It's making it what it should have always been, which is about being fit all round fitness. So cheers. Rob. Look, I'm not.
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