January 21, 2025 • 26 mins
We are back to kickoff 2025!
Tom and Kenny discuss their plans and strategies for the upcoming year in endurance sports. They reflect on their holiday experiences, share insights on training, and emphasize the importance of balancing work and training. The conversation also touches on the significance of enjoyment in endurance sports, the role of data versus feel in training, and the exploration of new events like gravel biking and trail running.
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Tom Regal (00:00):
Music.
Narrator (00:10):
Welcome to the athletes in motion podcast from
race to recovery with your hostsTom Regal and Kenny Bailey.
Tom Regal (00:29):
Hey, Kenny, how you doing?
Kenny Bailey
(00:30):
I'm doing fantastic. Tom how are you?
Tom Regal (00:32):
I'm fantastic as well. We are here in 2025, let's
welcome get this let's get thisone started. We're middle of
January, where, I mean, this isrunning me over. To be honest
with you, I'm having a hell of atime, isn't it? Got a lot to go,
lot to get on to this year we'regonna have, we're gonna have a
really good year. But we wantedto get the podcast kicked off
(00:52):
again in the right way, justwith us, because we want to talk
about a couple of things. Mainlywe'll get into the meat of it
being like planning for theyear. That seems to be what
everybody's focused on rightnow, is that we're all trying to
plan our seasons out, if we haveit. And then there's a few of us
that have planned out the nextthree seasons, which is, I
Kenny Bailey
(01:14):
haven't planned out February, but that's
all right, a whole different a
Tom Regal (01:17):
whole different mental illness issue. So how are
your holidays? Did we getthrough everything? Okay, you
guys, your family, did good.
We're all set there. Yeah,
Kenny Bailey
(01:27):
holidays are fun. You know, got through
everything. Like you said. Wehad a bit of a snowstorm here
last week. That was our firstone for the year. I got a new
gravel bike that I haven'tridden because it's been 12
degrees or snowing so or I hadthe flu. But other than that,
you know, have a new bike. Noplace, you know, no time to ride
it. But and staring at it andstaring at it every day, I come
(01:47):
home and it gives me those sadlittle eyes. I'm sorry, that's a
beautiful How about you, sir,
Tom Regal (01:51):
might throw a picture up here on that. Yeah. No
kidding, yeah, um, yeah. Made itsurprising. I made it through
the holidays. Did a race on NewYear's Eve, just to finish the
year off right. What race wasthe wrap up? But I did the the
run undead down in Pelham,Alabama, at the Oak Mountain
State Park, kind of dropped intoa 50k at the last minute, like
(02:13):
you do, like you do, and had ablast. Wendy and Rosie hung out
while I did loops on a fivemile, five mile loop finished
just before midnight. So thatended the year. So I've sort of
been in the training modealready. That's great. Kind of
carried through some winterstuff, which I'm very happy with
being able to do, and justfinally back in the pool this
(02:34):
week. Oh, how does it feel? Itmy sinuses hate me. Absolutely
hate me. I was enjoying
Kenny Bailey
(02:41):
that's a new that's a new thing, huh? A
couple
Tom Regal (02:43):
of months of actually being able to breathe with no
sinus headaches, no droopy,runny nose, any of this, that
was kind of nice to go throughthe holidays that way. And I was
dreading getting back in thepool, because I knew this was
going to happen, yeah, and I'vebeen in the pool two times this
week, and I hate that. So I lovethe swimming. Swimming is good.
(03:05):
That's not as far off as I wasexpecting it to be, but that's,
yeah, the swim thing and thesinuses. That's why I'll be
squinting and hopefully notsneezing and sounding really
horrible on this podcast. Sothis year, yeah, what are we
looking at for this year? Where,I think we mentioned it in
previous podcasts, we havesomething coming up together.
(03:26):
But what are you dialing in? Howare you prepping? And what do
you like you said you didn'thave February planned out yet,
but
Kenny Bailey
(03:34):
what's the kind of look like? Well,
actually, ironically, you've gotmy February planned out so as my
tri coach. So you know, in allseriousness, I've got, you know,
we signed up for Louisville halfhalf Iron Man. I've been the
last couple years. I've beendoing really flat ones. I did
Oregon, it was really flat. HalfCalifornia was was flat. I think
(03:54):
this one's gonna be a little bitdifferent. That's gonna be
exciting and fun. So February,we both agreed that in February
is when I'm going to start sortof the official training. So
over the winter, it's sort oflift heavy things, and, you
know, continue to do the workoutprogram, continue to try to keep
(04:15):
keep the weight down,
Tom Regal (04:18):
even though I was a challenge, right, heavier now
than
Kenny Bailey
(04:20):
I was last year, but that was heavy muscle,
not heavy, yeah, fat, so andjust try not to get injured. I
did a light trail run andnothing hurt, which is good,
which is kind of nice, and Ithink that's so to me. I think
I've been holding off untilFebruary to get started. I kind
of had a personal trainerworking on those smaller
muscles. I was working onstabilizer muscles with band
(04:41):
work and stuff like that,because I knew coming into I
generally don't have really goodstabilizer muscles. Those are
the things I need to work on.
You know, I can, quads areworking, glutes are working, but
it's, it's, you know, IT band,it's, you know, balance between
the left leg and the right leg,and not you. Getting my glue to
fire on my left side so itdoesn't try to trickle down to
(05:03):
my leg and start blowing mycalves up. So that's been the
focus for the off season. Andnow it's like, Okay, time to do
what you're doing right. Time toget back in the pool. Time, yep,
start getting bricks. Time tostart getting on a bike. My port
bikes would love that. So we'regetting geared up for that.
Yeah,
Tom Regal (05:19):
and I think you did a good job, certainly building
that stability and trying to bemore durable. I think that's the
focus we always try for is tomake ourselves durable. We don't
do lateral movement very well,so working on those small
stabilizer muscles, I thinkthat's key for everybody to be
working on. And now is the time,right? You can do this stuff
easy at home. You don't have togo to go to the gym to do stuff
(05:41):
like this. You can stand on oneleg while you're in the kitchen
working on something. All yougot to do is just these little
pieces that kind of build thosethat stability up and makes you
a little bit more durable. Sothen we'll sit down in February
and we'll start dealing on aplan races in August. I believe
it's August 17, that's correct.
So that gives us a nice thatgives us a nice run up for that,
I think, with with the workyou've done in the fall, and
(06:04):
hopefully, I mean, we'resupposed to get some single
digit temperatures here in thenext week, so it's like, well,
Kenny Bailey
(06:13):
that's the thing. I think February is a
good time to start, you know,start being able to do it. And I
think for me, what I need to beable to do is, you know, we
haven't talked about it, but Ithink I, you know, my job is
completely overwhelming at thispoint, so it's just trying to
figure out how to find thatbalance between, like, look, you
know, the places are going toblow up if I'm not there for an
hour. Like, how do I push thatoff to one side and and maintain
(06:33):
focus, right? And be able to dothat, and be able to separate my
brain to do training time nowversus work time? Yeah, I think
it's a challenge everybody has,right? It's trying to
Tom Regal (06:43):
pull that apart.
Yeah, absolutely no, that is. Sowhat? What helps you define what
your season is going to looklike? So when you're looking at,
we put the big, the big Harrything up there, 70.3 so that's
in place. What are thesurrounding races, what is the
setup and ramp up to be? What isthat? How do you look at that
(07:04):
when you're kind of thinkingabout it? What's the, what's the
mental process that you'rerunning through with that? Yeah,
Kenny Bailey
(07:11):
I think you know, for me, I you know, what's
my anchor race? What's my arace, right? So August is now,
is now the run up for that. Soany prep races are designed to
be prepared for the August race.
So, for example, I want to, Iwant to be able to do a half
marathon, if August is whenwe're going to do the race, you
(07:31):
know, late June, early July.
It'd be nice to get a halfmarathon on the books and be
able to race a half marathonwhere you have a bib and rather
than just go run 13, my wifewants to do a half marathon this
year too. So I think it'd be agreat thing. We kind of combine
that thing. So I'm actuallydoing something with my spouse,
rather than ignoring my spouse.
But, you know, try to do a halfmarathon there in order to get
(07:53):
that, that side of it, ready. Ithink that's my biggest deficit
is, is the run, and then it's,it's depending on smaller sprint
triathlons during earlier in theyear. And that is really to look
at, focus on transitions, focuson sort of, am I? Is my
equipment prepped? Am I do Iremember, you know, head,
(08:16):
shoulders, knees and toes,right? That's how I do kind of
get ready like, am I? Am I? AmI, you know, and the pressure of
having that, like I said, havingthe Getting up early, and having
things laid out before the sungets up, and that sort of
pressure of the race, and beable to do that,
Tom Regal (08:33):
and I think that's key. I think I'm a huge
proponent of the A, B and Cracist, especially the B and C
racist, for the fact that, like,if you put, if you put all this
emphasis on one event that's outthere in the distance, the
pressure and the anxiety thatbuilds up as it just keeps
building and building andbuilding and everything seems 10
(08:55):
times more intense than ever.
And by letting off these littlereleases of getting used to the
butterflies in the morning. Onrace morning, right? You don't
want to get rid of them. Youwant to have them. That means
you care. But the fact is, youdon't want to have them so bad
that you're throwing up andyou're just you can't function,
and now the stress is just toomuch. The idea is to tip your
toe in a little bit, work on acouple of those little things
(09:16):
like that. That's always goodthat race morning prep and ready
of anything else, even you'redoing a sprint, you're doing a
sprint, even if you were doingan Ironman race, you're doing
some sprint races, becausethat's all you need, is these
little pieces that earlymorning, getting the nutrition,
figuring out you're stillgetting up early, you're still
having to eat. Your stomachneeds to get used to that. So
(09:37):
kind of you're training your gutat the same time you're training
the mental side of it. I thinkthat's always huge. Then what do
you look at after? I mean,August is only the middle of the
year. How do you what do youlike to do, to deal with there
is a down on the other side ofthat race, right? Yeah,
Kenny Bailey
(09:55):
that's, it's a good point. I think. You know,
I'm vacillating back and forth.
So there's something. I liketrail running. You know, I don't
do as much as I want to, and Ithink you and I talked about
during my training session, butthat we're gonna do a lot more
trail running because I need topick my feet up, and I just
enjoy it. I just, it's a youdon't look at your watch. It's
not mundane. You don't trudge iton. So I'm not looking to do
like a road marathon orwhatever. I think it's either do
(10:16):
probably a trail run, or I havea new gravel bike, and I in in
Tennessee, it's difficult tofind gravel stuff, and I just
haven't, I haven't plugged intothat culture, or plugged into
where the maps are at, and, youknow, that kind of thing. And I
really love to be able to do,like, a really cool back half of
the year, do a, do a gravelrace,
Tom Regal (10:37):
gravel gravel revival in October, out in Hickory,
exactly. Would be, that'd begreat, ideal,
Kenny Bailey
(10:42):
yeah? So I think that's a great event,
yeah? And it's, it's, uh, it'sjust completely different,
right? So I'm not just try, try,try. And this year, I just, I
decided, at least in the lastcouple years, that doing a full
for me at the at this stage inmy, you know, kind of my, what
my sort of calendar looks like,is just, it's not, it's just not
(11:03):
the cards. I don't, I don't havethat. Why? Right now, like, I
really want to do a, I reallywant to do a full Ironman,
because when you're when yougraduate to that one, you better
have a why? I mean, it's 2025,hours a week. You it's going to
be horrible. You're going to betraining 100 degree weather in
the middle of the day. You'regoing to be like, why am I doing
this? And right now, I justdon't, I don't have that desire.
(11:24):
I've done a couple, you know, Iknow I can do them. I just maybe
next year I'll be more crankedup for it. But right now, I
think getting a half done isgoing to be a fun balance
between training, where you haveto get up and have that oh shit
moment in the morning, like, ifI don't go out and train, it's
going to be a bad day. Yeah, butnot so much that I that I'm, you
know, 20 hours in. So yeah,that's what I'm doing, yeah, and
(11:45):
you're doing, you're doing aswell, but you're also looking at
a full, right?
Tom Regal (11:48):
I'm looking at a full, but this is my stretch
out. So I did Lake Placid inlast year, 2024 and I did good.
I was happy with the race. Iwasn't, I wasn't happy with
where my bike and swim werecurrently, because I took the
two years before that to work onmy run, and the bike and the run
(12:09):
took a little bit of a dip inperformance. I did exactly what
my training said I could do inthe race, which was key, and
then so I wanted to focus onthat. So that's why I'm only
doing the 70.3 this year,because I'm going to go back to
Lake Placid. The plan is to goback to Lake Placid in 26 so I
(12:30):
gave myself a two year ramp upfor that. So that's my my
looking. This is where I look.
This is how I plan my years out.
I plan a couple years in advanceand take the steps to get there.
So I'll have some, I'll havesome of the magic sports sprint
races. I'll probably do MusicCity and Chattanooga riverfront.
(12:52):
Those two for sure. I'll be atthose races regardless, so I
might as well race them and havesome fun. Ashland city. I'll be
at, but I probably won't race.
We'll see, see how I'm feeling,but ultimately that my my
checkoff box for the a race isthe 70.3 this year, and that
will tell me where I am one yearout from going back to Lake
(13:13):
Placid. So my focus, my focus inthe off season, was lifting
weights. So I did more strengthtraining than I normally do, and
really been working on that andbuilding up core strength. I
double back and go, Okay, if Iwant to hit this goal, I need to
work on swim and I need to workon bike. So what do I need to do
from that point to get my swimeven stronger? So I need to work
(13:35):
on building some muscle mass,and my core needs to get more
stabilized and more strong. SoI've been really focused on
doing that part of and that'llcontinue through the year. And
I'm already, I mean, just backin the pool this week, I'm
already seeing the effects ofthis, of the strength training
great. So I feel that glide. Ifeel a little bit more I can I
(13:56):
can stretch and tighten my mybody a little bit more. It holds
form a lot better. So I'm justgoing to keep pounding on that
thing. But my ultimate goal istwo years down the road, will be
2026, for Ironman Lake Placid,to go back and do that. That's
one of my favorite races of alltime. Who knows how much longer
they're going to have it? Theykeep they just extended. I mean,
(14:17):
I jumped into it last yearbecause I was afraid that they
weren't going to extend thecontract. And they did through,
I think, 26 or 27 so all of thatcould change depending on how
the year rolls out. So yeah, tonof stuff going on. So So for
Kenny Bailey
(14:34):
you, then how do you? How do you? Oh, my
chair. There we go. I lost me.
How do you? How do you go thenfrom August to the following
year, what is the rest of 25 isit then just training is I know
you, you love to trail run more.
I
Tom Regal (14:48):
will throw some more trail runs in there, for sure. I
did the the run undead that wejust talked about, and I'll
probably throw that in thereagain. There's, there's some
other trail runs I'd love to do.
I. I'm a huge fan of trailrunning, for triathletes in
general and runners in general,just because it causes you to
pick your feet up, it buildslike strength, and you're not
the same repetitive, you know,beating of your feet the same
(15:12):
stride length, all of thatstuff. So I'm I love it. It's
made me stronger. It's beengreat. So I'll throw that in
there. A lot of it's going tokind of hinge on how I do and
how I feel going intoLouisville. So Louisville comes
out. It's an assessment afterthe race going, okay, yeah, this
is on course. This is where Iwant to be. And then I set the
(15:33):
next stage for where I want tobe and what I need to work on.
So it'll be a flux. It'll be aflux of what I'm actually
working on, but it'll be a lotmore training, and I'll throw
some races in there. Have somefun. Ain't thinking about, I'd
love to do the xterra off roaddown here at Oak Mountain State
Park that's in May. And, yeah,might break the mountain bike
out and see, you know, try to goout. Yeah, that thing would be,
(15:55):
that would be somethingdifferent, just to mix up, mix
up the training
Kenny Bailey
(16:00):
a little bit.
Yeah. And I've noticed there'sbeen a trend, it seems like,
with with triathlon, like itwas, I'll try, you know,
nothing, but, you know, road,you know, get on a road run, get
on a tri bike ride, get on a,you know, get out in the water
swim. And you've just seen a lotmore people, I think, trying to
just mix it up to your point, doan X terror event, because it's
fun to do, but it still tests,you know, your endurance, right?
(16:21):
Do trail running rather thanjust straight road running 100%
of the time. Yeah, I still gottaget on the road to run, but, you
know, at the same time, you canmix it up and have fun. You've
just seen a lot more varietyfrom people. And you're, you're
noticing that those skill setsstill bring itself to bear in
the triathlon, which is, whichis fun, right? I mean, that's,
that's you kind of at the end ofthe day, we're supposed to have
(16:42):
fun at this, right? It's like,that's the whole goal, you know?
It's like, you get done and, youknow, you like the idea of this.
You know, part of the fun is thesuffering to know that you,
you've gone through the that,that journey of getting to the
finish line, and that that's whyit feels so satisfying when you
get there. Like, I've struggledand I I've, you know, I've had
crappy days, and I've had gooddays, and I've added up more
good days and I've had crappydays, and I got to the finish
(17:03):
line, and it's a relief. But,you know, yeah, every once while
you can go have a side gig, godo fun like, go do like you
said, go do a Xterra. I
Tom Regal (17:12):
think the, I think the gravel riding as has opened
up people's eyes to a few otherthings. I mean, it's just when
you're doing mountain bikes,you're doing gravel. You're
working on bike handling skills.
You have to have some bikehandling skills. You learn them
very quickly, and you're insoft, different terrain, all of
that stuff, which is a hugehelp. It's less boring. It's
certainly less boring thansitting on a trainer or just
(17:35):
being an arrow on, you know,just putting in the 8090, 100
miles, or whatever the heck youneed to be doing. It's just, it
just mixes it up, just a littlebit. I like the idea that we're
enduring sports, athletes. We'remulti sports. Yeah, not just,
we're swim, bike and run, but itcould be anything. That's, you
know, the they've got the AttilaSwim, swim, run events now
(17:57):
they're coming up with some coolstuff. They've got the chroma
team race that's here inNashville, where you're actually
in a train team environment. Youget to draft each other on the
bike, teams of three. This mustbe their second year. So yeah,
I've got to look at when thatis. I might be out of town, but
I know they moved the date onit, but we have to look the
(18:19):
chroma team race would be prettycool. There's some other fun
stuff that I think people arestarting to experiment around
with and and do things otherthan pickleball, which
Kenny Bailey
(18:31):
is really good for lateral movement, which is
for lateral movement, and for,you know, chiropractors, yeah, I
think, you know, I think that's,that's part of the thing, right?
I mean, I think what we'retrying to do on this podcast,
what we've been trying podcast,what we've been trying to do all
along is is go do fun stuff, andit doesn't have to be that
progression of, I've done asprint, I've done an Olympic
I've done a half, I've done afull, like, why? You know, Have
(18:52):
you, have you been to Hawaii?
Yet? It doesn't matter go, youknow, you're active and you're
having fun, and you trysomething, and, hey, man, that
may not be the thing I like. Youknow, one of the things, going
back to the gravel run and orthe gravel race and the trail
runs, the thing that I reallythat helps too, is, is that
mental unplugging of the data,yeah, like, when you're on a
road bike, you're sitting therelooking at your watch, you're
looking at, you know, yourspeed, and you're looking at
(19:14):
your pace, and, you know, is my,do I have a 5149 split on my I
mean, I'm looking at all sortsof data. When I'm the run, I'm
like, Okay, what's my splittimes? Yeah, you go on a trail
run, it's gonna be whatever thetrail gives you, like you, you
may be running really fast, oryou may be walking up a really
big, steep hill, same thing onthe gravel. I'm worried about,
like, what that terrain is infront of me, not what my if I
look down on my computer, I'mgonna end over my handlebars,
(19:35):
right? I mean, I want to be ableto and so releasing yourself
sometimes from the data thatthat drudge of you know, what's
my pace and all that, and justgo, go test what your RPE rate
of perceived effort is. It's
Tom Regal (19:49):
working body feel for sure. I mean, that's something.
And in fact, we're going tothrow that in there for some
runs and things for you, wherewe're going to tell you to turn
your watch off. You're going tojust go out and run for an hour
and you're just going. Have tonot pay attention, like a
Kenny Bailey
(20:05):
little hives going.
Tom Regal (20:07):
Usually data, but usually, usually when I have an
athlete that tells me that waslike, Oh, I forgot to turn my
watch on, or something likethat. But you know, I did the
workout, usually my response is,sure you did
Kenny Bailey
(20:18):
right? No. And I think once in a while, but
really, in an RPE race, it needsyou could be such a slave to
data, right? Oh my gosh, my youknow, like my heart rate's
supposed to be here, or I'msupposed to be this faster, or
I'm using this many watts. Okay,well, I'm
Tom Regal (20:30):
gonna go out, I'm gonna go out on a limb and say
that nobody should be wearing aheart rate monitor in the pool.
Oh, I'm just gonna go out on alimb and say, don't wear heart.
Wow. And we
Kenny Bailey
(20:43):
just start a controversy right here. Stop it.
It's not necessary. Send theemails to Tom dot Regal, yeah,
Tom Regal (20:52):
throw all the hate mail at me exactly. There's
there's that.
Kenny Bailey
(20:55):
Now, why do you say that? Why? Why is it
just it's stupid. It's
Tom Regal (20:59):
not necessary. It should be more on feel I'm not
sure if you're gathering thedata, what it's going to tell
you, if you're looking at effortagainst the clock, the time
against the clock is whatmatters. The efficiency of your
stroke matters. Your heart rateis going to be what your heart
(21:19):
rate is, certainly once you getout into open water. So I'm not
sure what that data actuallyshows you, because there's no
pertinent data that goes along.
It lags in such a way that itdoesn't lock up to anything that
becomes useful at this point.
Well, you would show me where mypanic attack started. Yeah,
(21:41):
there's other data modules forthat you could follow. Yeah, but
it's not really necessary,especially, I mean, yeah, it's
on your watch. You've got theoptical reader on your watch,
whatever, fine, whatever. Justdon't put the extra strap on. I
see people in the pool a bunchof times with the extra traffic.
You don't need it. It's notnecessary. Yeah, I don't know. I
partly is because I'm jealous,because I can't get mine to stay
(22:03):
on. When I put it on like that,and I take one structure, it's
around my waist, and then I'mannoyed and bothered by this
strap, and I'm just kind oflike, it's not, I think it takes
away from your your perceivedexertion, your body feel, and
water
Kenny Bailey
(22:17):
feel. And that's the thing, I think, with
water especially, right? It'sall about, you know, making sure
you can glide through the water.
And if you can glide through thewater, then, yeah, you're,
you're 90% there, right? Andthen it's body position
efficiency. Yeah,
Tom Regal (22:32):
it's all body position. So cool. So we've got
a ton of guests that I'mreaching out to. Hopefully they
say, Yes, I got a couple funthings that we're going to talk
about. We're going to try tobring in, like we normally do,
some some education. We'recertainly going to cover a lot
of what we're doing in ourtraining, as we usually do. And
(22:54):
then, if there's other things,topics, subject matter, that you
want to have discussed, pleasesend us some notes. You can
reach it. You can reach me attry Tom r@gmail.com you can hit
us on Instagram, at the athletesin motion podcast. You can get
us on Facebook. You can reachout a bunch of different ways,
(23:15):
but give us some notes. See ifthere's anything that you want
us to actually cover. But we'regonna have, we got some
nutritionist friends. We'regonna have come back. We've got
a really got some gravel stuff.
Actually, we've got Shannon fromthe Tennessee gravel reached out
to him, met him at the gravelrevival. Really cool dude puts
on some great gravel racing downin Alabama, Tennessee, southern,
eastern Tennessee, mostly, anddoes some really cool stuff. And
(23:39):
kind of give us a little updateon the, on the state of the
gravel riding. So there's abunch of cool stuff. We're going
to cover a lot of multi sportand endurance type stuff. Yeah,
it's going to be fun. I'mlooking for, yeah. And,
Kenny Bailey
(23:52):
like you said, if there's tops you guys want,
we're going to try to follow theseason too. So, you know, find
experts or tips and tricks of,you know, hey, you're, you're
starting sort of the training.
And then midway through thetraining, how do you, how do you
stay consistency? How do youhandle injuries, nagging, kind
of lagging, pain, yeah. And thenhow do you kind of mentally prep
it, you know, we like to followsort of the season and, and how,
(24:13):
how, you know, hopefully provideyou some some people and some
advice and some things that canhelp you. You know, have fun and
do a better job. So,
Tom Regal (24:22):
yeah, yeah. So we're gonna balance our crazy
schedules, and we're gonna getcontent out on a more regular
basis, which we do a little bitin the fall. But that was so
much going on, so we appreciateeverybody still sticking with us
and being here where this is ourfifth season. This is, this is
episode 76 or 77 I have to lookat the numbers, 1000s of
(24:44):
downloads. We really appreciateeverybody listening in and and
chiming in with all the commentsand stuff. So give us, make sure
you subscribe. Give this five,five stars, thumbs up, all that
good stuff, you know, and helps.
Helps this get out there a. Bitmore, and we'll we'll certainly
have more content coming yourway. We're looking forward to a
great 2025 absolutely and yeah,thanks everybody. We'll catch
(25:07):
you on the next one.
Music.
Narrator (00:10):
Welcome to the athletes in motion podcast from
race to recovery with your hostsTom Regal and Kenny Bailey.
Tom Regal (00:29):
Hey, Kenny, how you doing?
Kenny Bailey
(00:30):
I'm doing fantastic. Tom how are you?
Tom Regal (00:32):
I'm fantastic as well. We are here in 2025, let's
welcome get this let's get thisone started. We're middle of
January, where, I mean, this isrunning me over. To be honest
with you, I'm having a hell of atime, isn't it? Got a lot to go,
lot to get on to this year we'regonna have, we're gonna have a
really good year. But we wantedto get the podcast kicked off
(00:52):
again in the right way, justwith us, because we want to talk
about a couple of things. Mainlywe'll get into the meat of it
being like planning for theyear. That seems to be what
everybody's focused on rightnow, is that we're all trying to
plan our seasons out, if we haveit. And then there's a few of us
that have planned out the nextthree seasons, which is, I
Kenny Bailey
(01:14):
haven't planned out February, but that's
all right, a whole different a
Tom Regal (01:17):
whole different mental illness issue. So how are
your holidays? Did we getthrough everything? Okay, you
guys, your family, did good.
We're all set there. Yeah,
Kenny Bailey
(01:27):
holidays are fun. You know, got through
everything. Like you said. Wehad a bit of a snowstorm here
last week. That was our firstone for the year. I got a new
gravel bike that I haven'tridden because it's been 12
degrees or snowing so or I hadthe flu. But other than that,
you know, have a new bike. Noplace, you know, no time to ride
it. But and staring at it andstaring at it every day, I come
(01:47):
home and it gives me those sadlittle eyes. I'm sorry, that's a
beautiful How about you, sir,
Tom Regal (01:51):
might throw a picture up here on that. Yeah. No
kidding, yeah, um, yeah. Made itsurprising. I made it through
the holidays. Did a race on NewYear's Eve, just to finish the
year off right. What race wasthe wrap up? But I did the the
run undead down in Pelham,Alabama, at the Oak Mountain
State Park, kind of dropped intoa 50k at the last minute, like
(02:13):
you do, like you do, and had ablast. Wendy and Rosie hung out
while I did loops on a fivemile, five mile loop finished
just before midnight. So thatended the year. So I've sort of
been in the training modealready. That's great. Kind of
carried through some winterstuff, which I'm very happy with
being able to do, and justfinally back in the pool this
(02:34):
week. Oh, how does it feel? Itmy sinuses hate me. Absolutely
hate me. I was enjoying
Kenny Bailey
(02:41):
that's a new that's a new thing, huh? A
couple
Tom Regal (02:43):
of months of actually being able to breathe with no
sinus headaches, no droopy,runny nose, any of this, that
was kind of nice to go throughthe holidays that way. And I was
dreading getting back in thepool, because I knew this was
going to happen, yeah, and I'vebeen in the pool two times this
week, and I hate that. So I lovethe swimming. Swimming is good.
(03:05):
That's not as far off as I wasexpecting it to be, but that's,
yeah, the swim thing and thesinuses. That's why I'll be
squinting and hopefully notsneezing and sounding really
horrible on this podcast. Sothis year, yeah, what are we
looking at for this year? Where,I think we mentioned it in
previous podcasts, we havesomething coming up together.
(03:26):
But what are you dialing in? Howare you prepping? And what do
you like you said you didn'thave February planned out yet,
but
Kenny Bailey
(03:34):
what's the kind of look like? Well,
actually, ironically, you've gotmy February planned out so as my
tri coach. So you know, in allseriousness, I've got, you know,
we signed up for Louisville halfhalf Iron Man. I've been the
last couple years. I've beendoing really flat ones. I did
Oregon, it was really flat. HalfCalifornia was was flat. I think
(03:54):
this one's gonna be a little bitdifferent. That's gonna be
exciting and fun. So February,we both agreed that in February
is when I'm going to start sortof the official training. So
over the winter, it's sort oflift heavy things, and, you
know, continue to do the workoutprogram, continue to try to keep
(04:15):
keep the weight down,
Tom Regal (04:18):
even though I was a challenge, right, heavier now
than
Kenny Bailey
(04:20):
I was last year, but that was heavy muscle,
not heavy, yeah, fat, so andjust try not to get injured. I
did a light trail run andnothing hurt, which is good,
which is kind of nice, and Ithink that's so to me. I think
I've been holding off untilFebruary to get started. I kind
of had a personal trainerworking on those smaller
muscles. I was working onstabilizer muscles with band
(04:41):
work and stuff like that,because I knew coming into I
generally don't have really goodstabilizer muscles. Those are
the things I need to work on.
You know, I can, quads areworking, glutes are working, but
it's, it's, you know, IT band,it's, you know, balance between
the left leg and the right leg,and not you. Getting my glue to
fire on my left side so itdoesn't try to trickle down to
(05:03):
my leg and start blowing mycalves up. So that's been the
focus for the off season. Andnow it's like, Okay, time to do
what you're doing right. Time toget back in the pool. Time, yep,
start getting bricks. Time tostart getting on a bike. My port
bikes would love that. So we'regetting geared up for that.
Yeah,
Tom Regal (05:19):
and I think you did a good job, certainly building
that stability and trying to bemore durable. I think that's the
focus we always try for is tomake ourselves durable. We don't
do lateral movement very well,so working on those small
stabilizer muscles, I thinkthat's key for everybody to be
working on. And now is the time,right? You can do this stuff
easy at home. You don't have togo to go to the gym to do stuff
(05:41):
like this. You can stand on oneleg while you're in the kitchen
working on something. All yougot to do is just these little
pieces that kind of build thosethat stability up and makes you
a little bit more durable. Sothen we'll sit down in February
and we'll start dealing on aplan races in August. I believe
it's August 17, that's correct.
So that gives us a nice thatgives us a nice run up for that,
I think, with with the workyou've done in the fall, and
(06:04):
hopefully, I mean, we'resupposed to get some single
digit temperatures here in thenext week, so it's like, well,
Kenny Bailey
(06:13):
that's the thing. I think February is a
good time to start, you know,start being able to do it. And I
think for me, what I need to beable to do is, you know, we
haven't talked about it, but Ithink I, you know, my job is
completely overwhelming at thispoint, so it's just trying to
figure out how to find thatbalance between, like, look, you
know, the places are going toblow up if I'm not there for an
hour. Like, how do I push thatoff to one side and and maintain
(06:33):
focus, right? And be able to dothat, and be able to separate my
brain to do training time nowversus work time? Yeah, I think
it's a challenge everybody has,right? It's trying to
Tom Regal (06:43):
pull that apart.
Yeah, absolutely no, that is. Sowhat? What helps you define what
your season is going to looklike? So when you're looking at,
we put the big, the big Harrything up there, 70.3 so that's
in place. What are thesurrounding races, what is the
setup and ramp up to be? What isthat? How do you look at that
(07:04):
when you're kind of thinkingabout it? What's the, what's the
mental process that you'rerunning through with that? Yeah,
Kenny Bailey
(07:11):
I think you know, for me, I you know, what's
my anchor race? What's my arace, right? So August is now,
is now the run up for that. Soany prep races are designed to
be prepared for the August race.
So, for example, I want to, Iwant to be able to do a half
marathon, if August is whenwe're going to do the race, you
(07:31):
know, late June, early July.
It'd be nice to get a halfmarathon on the books and be
able to race a half marathonwhere you have a bib and rather
than just go run 13, my wifewants to do a half marathon this
year too. So I think it'd be agreat thing. We kind of combine
that thing. So I'm actuallydoing something with my spouse,
rather than ignoring my spouse.
But, you know, try to do a halfmarathon there in order to get
(07:53):
that, that side of it, ready. Ithink that's my biggest deficit
is, is the run, and then it's,it's depending on smaller sprint
triathlons during earlier in theyear. And that is really to look
at, focus on transitions, focuson sort of, am I? Is my
equipment prepped? Am I do Iremember, you know, head,
(08:16):
shoulders, knees and toes,right? That's how I do kind of
get ready like, am I? Am I? AmI, you know, and the pressure of
having that, like I said, havingthe Getting up early, and having
things laid out before the sungets up, and that sort of
pressure of the race, and beable to do that,
Tom Regal (08:33):
and I think that's key. I think I'm a huge
proponent of the A, B and Cracist, especially the B and C
racist, for the fact that, like,if you put, if you put all this
emphasis on one event that's outthere in the distance, the
pressure and the anxiety thatbuilds up as it just keeps
building and building andbuilding and everything seems 10
(08:55):
times more intense than ever.
And by letting off these littlereleases of getting used to the
butterflies in the morning. Onrace morning, right? You don't
want to get rid of them. Youwant to have them. That means
you care. But the fact is, youdon't want to have them so bad
that you're throwing up andyou're just you can't function,
and now the stress is just toomuch. The idea is to tip your
toe in a little bit, work on acouple of those little things
(09:16):
like that. That's always goodthat race morning prep and ready
of anything else, even you'redoing a sprint, you're doing a
sprint, even if you were doingan Ironman race, you're doing
some sprint races, becausethat's all you need, is these
little pieces that earlymorning, getting the nutrition,
figuring out you're stillgetting up early, you're still
having to eat. Your stomachneeds to get used to that. So
(09:37):
kind of you're training your gutat the same time you're training
the mental side of it. I thinkthat's always huge. Then what do
you look at after? I mean,August is only the middle of the
year. How do you what do youlike to do, to deal with there
is a down on the other side ofthat race, right? Yeah,
Kenny Bailey
(09:55):
that's, it's a good point. I think. You know,
I'm vacillating back and forth.
So there's something. I liketrail running. You know, I don't
do as much as I want to, and Ithink you and I talked about
during my training session, butthat we're gonna do a lot more
trail running because I need topick my feet up, and I just
enjoy it. I just, it's a youdon't look at your watch. It's
not mundane. You don't trudge iton. So I'm not looking to do
like a road marathon orwhatever. I think it's either do
(10:16):
probably a trail run, or I havea new gravel bike, and I in in
Tennessee, it's difficult tofind gravel stuff, and I just
haven't, I haven't plugged intothat culture, or plugged into
where the maps are at, and, youknow, that kind of thing. And I
really love to be able to do,like, a really cool back half of
the year, do a, do a gravelrace,
Tom Regal (10:37):
gravel gravel revival in October, out in Hickory,
exactly. Would be, that'd begreat, ideal,
Kenny Bailey
(10:42):
yeah? So I think that's a great event,
yeah? And it's, it's, uh, it'sjust completely different,
right? So I'm not just try, try,try. And this year, I just, I
decided, at least in the lastcouple years, that doing a full
for me at the at this stage inmy, you know, kind of my, what
my sort of calendar looks like,is just, it's not, it's just not
(11:03):
the cards. I don't, I don't havethat. Why? Right now, like, I
really want to do a, I reallywant to do a full Ironman,
because when you're when yougraduate to that one, you better
have a why? I mean, it's 2025,hours a week. You it's going to
be horrible. You're going to betraining 100 degree weather in
the middle of the day. You'regoing to be like, why am I doing
this? And right now, I justdon't, I don't have that desire.
(11:24):
I've done a couple, you know, Iknow I can do them. I just maybe
next year I'll be more crankedup for it. But right now, I
think getting a half done isgoing to be a fun balance
between training, where you haveto get up and have that oh shit
moment in the morning, like, ifI don't go out and train, it's
going to be a bad day. Yeah, butnot so much that I that I'm, you
know, 20 hours in. So yeah,that's what I'm doing, yeah, and
(11:45):
you're doing, you're doing aswell, but you're also looking at
a full, right?
Tom Regal (11:48):
I'm looking at a full, but this is my stretch
out. So I did Lake Placid inlast year, 2024 and I did good.
I was happy with the race. Iwasn't, I wasn't happy with
where my bike and swim werecurrently, because I took the
two years before that to work onmy run, and the bike and the run
(12:09):
took a little bit of a dip inperformance. I did exactly what
my training said I could do inthe race, which was key, and
then so I wanted to focus onthat. So that's why I'm only
doing the 70.3 this year,because I'm going to go back to
Lake Placid. The plan is to goback to Lake Placid in 26 so I
(12:30):
gave myself a two year ramp upfor that. So that's my my
looking. This is where I look.
This is how I plan my years out.
I plan a couple years in advanceand take the steps to get there.
So I'll have some, I'll havesome of the magic sports sprint
races. I'll probably do MusicCity and Chattanooga riverfront.
(12:52):
Those two for sure. I'll be atthose races regardless, so I
might as well race them and havesome fun. Ashland city. I'll be
at, but I probably won't race.
We'll see, see how I'm feeling,but ultimately that my my
checkoff box for the a race isthe 70.3 this year, and that
will tell me where I am one yearout from going back to Lake
(13:13):
Placid. So my focus, my focus inthe off season, was lifting
weights. So I did more strengthtraining than I normally do, and
really been working on that andbuilding up core strength. I
double back and go, Okay, if Iwant to hit this goal, I need to
work on swim and I need to workon bike. So what do I need to do
from that point to get my swimeven stronger? So I need to work
(13:35):
on building some muscle mass,and my core needs to get more
stabilized and more strong. SoI've been really focused on
doing that part of and that'llcontinue through the year. And
I'm already, I mean, just backin the pool this week, I'm
already seeing the effects ofthis, of the strength training
great. So I feel that glide. Ifeel a little bit more I can I
(13:56):
can stretch and tighten my mybody a little bit more. It holds
form a lot better. So I'm justgoing to keep pounding on that
thing. But my ultimate goal istwo years down the road, will be
2026, for Ironman Lake Placid,to go back and do that. That's
one of my favorite races of alltime. Who knows how much longer
they're going to have it? Theykeep they just extended. I mean,
(14:17):
I jumped into it last yearbecause I was afraid that they
weren't going to extend thecontract. And they did through,
I think, 26 or 27 so all of thatcould change depending on how
the year rolls out. So yeah, tonof stuff going on. So So for
Kenny Bailey
(14:34):
you, then how do you? How do you? Oh, my
chair. There we go. I lost me.
How do you? How do you go thenfrom August to the following
year, what is the rest of 25 isit then just training is I know
you, you love to trail run more.
I
Tom Regal (14:48):
will throw some more trail runs in there, for sure. I
did the the run undead that wejust talked about, and I'll
probably throw that in thereagain. There's, there's some
other trail runs I'd love to do.
I. I'm a huge fan of trailrunning, for triathletes in
general and runners in general,just because it causes you to
pick your feet up, it buildslike strength, and you're not
the same repetitive, you know,beating of your feet the same
(15:12):
stride length, all of thatstuff. So I'm I love it. It's
made me stronger. It's beengreat. So I'll throw that in
there. A lot of it's going tokind of hinge on how I do and
how I feel going intoLouisville. So Louisville comes
out. It's an assessment afterthe race going, okay, yeah, this
is on course. This is where Iwant to be. And then I set the
(15:33):
next stage for where I want tobe and what I need to work on.
So it'll be a flux. It'll be aflux of what I'm actually
working on, but it'll be a lotmore training, and I'll throw
some races in there. Have somefun. Ain't thinking about, I'd
love to do the xterra off roaddown here at Oak Mountain State
Park that's in May. And, yeah,might break the mountain bike
out and see, you know, try to goout. Yeah, that thing would be,
(15:55):
that would be somethingdifferent, just to mix up, mix
up the training
Kenny Bailey
(16:00):
a little bit.
Yeah. And I've noticed there'sbeen a trend, it seems like,
with with triathlon, like itwas, I'll try, you know,
nothing, but, you know, road,you know, get on a road run, get
on a tri bike ride, get on a,you know, get out in the water
swim. And you've just seen a lotmore people, I think, trying to
just mix it up to your point, doan X terror event, because it's
fun to do, but it still tests,you know, your endurance, right?
(16:21):
Do trail running rather thanjust straight road running 100%
of the time. Yeah, I still gottaget on the road to run, but, you
know, at the same time, you canmix it up and have fun. You've
just seen a lot more varietyfrom people. And you're, you're
noticing that those skill setsstill bring itself to bear in
the triathlon, which is, whichis fun, right? I mean, that's,
that's you kind of at the end ofthe day, we're supposed to have
(16:42):
fun at this, right? It's like,that's the whole goal, you know?
It's like, you get done and, youknow, you like the idea of this.
You know, part of the fun is thesuffering to know that you,
you've gone through the that,that journey of getting to the
finish line, and that that's whyit feels so satisfying when you
get there. Like, I've struggledand I I've, you know, I've had
crappy days, and I've had gooddays, and I've added up more
good days and I've had crappydays, and I got to the finish
(17:03):
line, and it's a relief. But,you know, yeah, every once while
you can go have a side gig, godo fun like, go do like you
said, go do a Xterra. I
Tom Regal (17:12):
think the, I think the gravel riding as has opened
up people's eyes to a few otherthings. I mean, it's just when
you're doing mountain bikes,you're doing gravel. You're
working on bike handling skills.
You have to have some bikehandling skills. You learn them
very quickly, and you're insoft, different terrain, all of
that stuff, which is a hugehelp. It's less boring. It's
certainly less boring thansitting on a trainer or just
(17:35):
being an arrow on, you know,just putting in the 8090, 100
miles, or whatever the heck youneed to be doing. It's just, it
just mixes it up, just a littlebit. I like the idea that we're
enduring sports, athletes. We'remulti sports. Yeah, not just,
we're swim, bike and run, but itcould be anything. That's, you
know, the they've got the AttilaSwim, swim, run events now
(17:57):
they're coming up with some coolstuff. They've got the chroma
team race that's here inNashville, where you're actually
in a train team environment. Youget to draft each other on the
bike, teams of three. This mustbe their second year. So yeah,
I've got to look at when thatis. I might be out of town, but
I know they moved the date onit, but we have to look the
(18:19):
chroma team race would be prettycool. There's some other fun
stuff that I think people arestarting to experiment around
with and and do things otherthan pickleball, which
Kenny Bailey
(18:31):
is really good for lateral movement, which is
for lateral movement, and for,you know, chiropractors, yeah, I
think, you know, I think that's,that's part of the thing, right?
I mean, I think what we'retrying to do on this podcast,
what we've been trying podcast,what we've been trying to do all
along is is go do fun stuff, andit doesn't have to be that
progression of, I've done asprint, I've done an Olympic
I've done a half, I've done afull, like, why? You know, Have
(18:52):
you, have you been to Hawaii?
Yet? It doesn't matter go, youknow, you're active and you're
having fun, and you trysomething, and, hey, man, that
may not be the thing I like. Youknow, one of the things, going
back to the gravel run and orthe gravel race and the trail
runs, the thing that I reallythat helps too, is, is that
mental unplugging of the data,yeah, like, when you're on a
road bike, you're sitting therelooking at your watch, you're
looking at, you know, yourspeed, and you're looking at
(19:14):
your pace, and, you know, is my,do I have a 5149 split on my I
mean, I'm looking at all sortsof data. When I'm the run, I'm
like, Okay, what's my splittimes? Yeah, you go on a trail
run, it's gonna be whatever thetrail gives you, like you, you
may be running really fast, oryou may be walking up a really
big, steep hill, same thing onthe gravel. I'm worried about,
like, what that terrain is infront of me, not what my if I
look down on my computer, I'mgonna end over my handlebars,
(19:35):
right? I mean, I want to be ableto and so releasing yourself
sometimes from the data thatthat drudge of you know, what's
my pace and all that, and justgo, go test what your RPE rate
of perceived effort is. It's
Tom Regal (19:49):
working body feel for sure. I mean, that's something.
And in fact, we're going tothrow that in there for some
runs and things for you, wherewe're going to tell you to turn
your watch off. You're going tojust go out and run for an hour
and you're just going. Have tonot pay attention, like a
Kenny Bailey
(20:05):
little hives going.
Tom Regal (20:07):
Usually data, but usually, usually when I have an
athlete that tells me that waslike, Oh, I forgot to turn my
watch on, or something likethat. But you know, I did the
workout, usually my response is,sure you did
Kenny Bailey
(20:18):
right? No. And I think once in a while, but
really, in an RPE race, it needsyou could be such a slave to
data, right? Oh my gosh, my youknow, like my heart rate's
supposed to be here, or I'msupposed to be this faster, or
I'm using this many watts. Okay,well, I'm
Tom Regal (20:30):
gonna go out, I'm gonna go out on a limb and say
that nobody should be wearing aheart rate monitor in the pool.
Oh, I'm just gonna go out on alimb and say, don't wear heart.
Wow. And we
Kenny Bailey
(20:43):
just start a controversy right here. Stop it.
It's not necessary. Send theemails to Tom dot Regal, yeah,
Tom Regal (20:52):
throw all the hate mail at me exactly. There's
there's that.
Kenny Bailey
(20:55):
Now, why do you say that? Why? Why is it
just it's stupid. It's
Tom Regal (20:59):
not necessary. It should be more on feel I'm not
sure if you're gathering thedata, what it's going to tell
you, if you're looking at effortagainst the clock, the time
against the clock is whatmatters. The efficiency of your
stroke matters. Your heart rateis going to be what your heart
(21:19):
rate is, certainly once you getout into open water. So I'm not
sure what that data actuallyshows you, because there's no
pertinent data that goes along.
It lags in such a way that itdoesn't lock up to anything that
becomes useful at this point.
Well, you would show me where mypanic attack started. Yeah,
(21:41):
there's other data modules forthat you could follow. Yeah, but
it's not really necessary,especially, I mean, yeah, it's
on your watch. You've got theoptical reader on your watch,
whatever, fine, whatever. Justdon't put the extra strap on. I
see people in the pool a bunchof times with the extra traffic.
You don't need it. It's notnecessary. Yeah, I don't know. I
partly is because I'm jealous,because I can't get mine to stay
(22:03):
on. When I put it on like that,and I take one structure, it's
around my waist, and then I'mannoyed and bothered by this
strap, and I'm just kind oflike, it's not, I think it takes
away from your your perceivedexertion, your body feel, and
water
Kenny Bailey
(22:17):
feel. And that's the thing, I think, with
water especially, right? It'sall about, you know, making sure
you can glide through the water.
And if you can glide through thewater, then, yeah, you're,
you're 90% there, right? Andthen it's body position
efficiency. Yeah,
Tom Regal (22:32):
it's all body position. So cool. So we've got
a ton of guests that I'mreaching out to. Hopefully they
say, Yes, I got a couple funthings that we're going to talk
about. We're going to try tobring in, like we normally do,
some some education. We'recertainly going to cover a lot
of what we're doing in ourtraining, as we usually do. And
(22:54):
then, if there's other things,topics, subject matter, that you
want to have discussed, pleasesend us some notes. You can
reach it. You can reach me attry Tom r@gmail.com you can hit
us on Instagram, at the athletesin motion podcast. You can get
us on Facebook. You can reachout a bunch of different ways,
(23:15):
but give us some notes. See ifthere's anything that you want
us to actually cover. But we'regonna have, we got some
nutritionist friends. We'regonna have come back. We've got
a really got some gravel stuff.
Actually, we've got Shannon fromthe Tennessee gravel reached out
to him, met him at the gravelrevival. Really cool dude puts
on some great gravel racing downin Alabama, Tennessee, southern,
eastern Tennessee, mostly, anddoes some really cool stuff. And
(23:39):
kind of give us a little updateon the, on the state of the
gravel riding. So there's abunch of cool stuff. We're going
to cover a lot of multi sportand endurance type stuff. Yeah,
it's going to be fun. I'mlooking for, yeah. And,
Kenny Bailey
(23:52):
like you said, if there's tops you guys want,
we're going to try to follow theseason too. So, you know, find
experts or tips and tricks of,you know, hey, you're, you're
starting sort of the training.
And then midway through thetraining, how do you, how do you
stay consistency? How do youhandle injuries, nagging, kind
of lagging, pain, yeah. And thenhow do you kind of mentally prep
it, you know, we like to followsort of the season and, and how,
(24:13):
how, you know, hopefully provideyou some some people and some
advice and some things that canhelp you. You know, have fun and
do a better job. So,
Tom Regal (24:22):
yeah, yeah. So we're gonna balance our crazy
schedules, and we're gonna getcontent out on a more regular
basis, which we do a little bitin the fall. But that was so
much going on, so we appreciateeverybody still sticking with us
and being here where this is ourfifth season. This is, this is
episode 76 or 77 I have to lookat the numbers, 1000s of
(24:44):
downloads. We really appreciateeverybody listening in and and
chiming in with all the commentsand stuff. So give us, make sure
you subscribe. Give this five,five stars, thumbs up, all that
good stuff, you know, and helps.
Helps this get out there a. Bitmore, and we'll we'll certainly
have more content coming yourway. We're looking forward to a
great 2025 absolutely and yeah,thanks everybody. We'll catch
(25:07):
you on the next one.
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