Tom & Kenny chat about what to focus on in your training at this point of the season. Also talk about the upcoming Triathletes Journey Series, crazy looking race helmets and super running shoes.
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Narrator (00:10):
Welcome to the athletes in motion podcast from
race to recovery. With yourhosts, Tom Regal, and Kenny
Bailey
Tom Regal (00:28):
How are you today?
Kenny Bailey
(00:29):
Doing faster?
Fantastic, Tom
Tom Regal (00:31):
are doing fantastic as well. Welcome. We've got a
great show today.
Kenny Bailey
(00:36):
Yeah, we're excited about it. So it's the
beginning of the season. Fortriathlon season, people are
going to be crawling out oftheir cave soon and doing all
that. We're also here toannounce our second season of an
athlete's journey. A triathletesjourney is going to be
commencing soon. We're excitedabout that.
Tom Regal (00:56):
Really excited about that we had such a good time
last year, if you're just tuningin, you're just catching on to
us. Check it out. We talked tothree different athletes that
did three different distancesfor the first time. So it was
really fun. We got really goodfeedback on it. So we're
excited. We've got a couple ofcool people coming up to share
to do the same. So yeah, and
Kenny Bailey
(01:14):
the whole notion of it is to be able to
track these folks from the startof their training session all
the way through every few weeks.
We check in with them, we makesure they're doing okay, we
talked about the highs and lowsthat you know, as we all know,
these journeys aren't a straightline. There's there's
challenges. There's everythingfrom physical issues to just
overwork or whatever. So we, wetalked about the good and the
bad and the ugly through thewhole thing. Yes.
Tom Regal (01:35):
And we like to really focus in on the stuff that
doesn't go right, right. Yeah, alot of stuff doesn't go right,
you've got a lot of challengesyou go through. So that's what
we want you to be able to kindof get that feeling for and
relate to in your own journey asyou go through. It's not always
perfect. It's not always, it'snot always smooth sailing, like
you would see on Instagram. It'snot perfect. There's a lot of
(01:56):
bumps on the road. And how doyou handle the bumps? How do you
get through all of that stuff?
That's the thing. We're tryingto bring out the best.
Kenny Bailey
(02:01):
Yeah. So if you're a subscriber you get,
you'll get the latestnotifications that the new
episodes will be coming up. Soyou know, make sure to subscribe
and stay tuned for the next fewweeks. Look out for some really
cool episodes. Yeah,
Tom Regal (02:14):
we got some good stuff coming out. So we're
beginning of March, here inMiddle Tennessee. We have a
beautiful rainy day today. Whichmeans that everything is
growing, the humidity is pickingback up. It's warmer, we're
getting back into conditionsthat we can get outside a little
bit more regularly. Andespecially on the bike. Yeah,
Kenny Bailey
(02:33):
so let's talk about that. Tom, as a rumor has
a Airtrack coach, I've beenknown. So like you said the
weather is getting warmer,people coming to their caves are
starting to take a look at sortof the training program. Okay,
I'm circling things on thecalendar that like this is what
I want to do. How do they startsort of getting back into it?
What should they you know,movement is great Is there good
(02:56):
kind of movement back kind ofmovement, what
Tom Regal (02:58):
they're just they start doing? Yeah, I always I
always encourage everyone to getstarted a little probably a
little slower than they want to.
Because it's a longer journey, Ialways look longer term. Getting
out there and starting to hityour you know, your your big
Sprint's and pushing big wattson the bike outside, it might be
fun, and you're probably pent upand you want to do that,
especially if you've beensitting inside all year, all
(03:19):
winter. I always say just takeit easy, kind of get your body
ready for that type of motion,that type of thing, whether
you're strength training, orwhether you're on the bike or
you're running, swimming, any ofthat, take it nice and easy.
Consistency is the key. That'swhat we kind of build off of. So
I think at this time a year. Ifyou haven't put a couple of
(03:39):
races on your calendar, youprobably want to do that. Yeah.
Because it's good to have aplan. Yeah, if we know what
we're aiming for, then it makesit a little bit easier to kind
of put that training plan inpractice. So you can just go
well, I'm just going to do thesame thing every day and kind of
hammer out until whatever raceday shows up. So I think that's
part of it. Yeah.
Kenny Bailey
(03:59):
And I know I'm impatient when it comes to like,
you know, you get back into it.
You want to just hop on yourbike and yeah, warm up is not my
I have to be reminded that youknow for warm up so god
Tom Regal (04:09):
yeah, yeah, warm up is key. And there's there's a
couple things that I like totell everybody especially so
things you might not think aboutfor the swim, the muscles that
you're using the most in theswim, that if you don't activate
them before your swim session,probably aren't going to be
activated and you're going to bekind of muscling through this is
your lats, right. So take a takea nice spring cord or bungee or
(04:36):
tape or whatever. And stretch alittle bit, activate those those
lats just a little bit. Itdoesn't take a whole lot, a
couple minutes of just doingthat, that will then create that
circuit with the brain so thatwhen you get into swim, you're
actually using that propermuscle group instead of trying
to use all the other smallmuscles in the shoulder. Excuse
me in the shoulder. So that'sone of the big keys for running
(04:58):
and cycling. The big thing isthat we don't activate your
glutes. Yeah, so we're sittinglike we are right now we're just
sitting here, our glutes havejust turned off our brain is
just not even sending the signalthat way. So when we stand up
and start to walk after sittingfor a while, there's just no
activation in the muscles, weuse our hip flexors, we use all
these other muscle groups,smaller muscle groups to pull
our legs forward. So I alwaysrecommend doing like 15 air
(05:21):
squats. Before you get on thebike, even on the bike on the
trainer outdoors, or running,especially, do some air squats,
activate those glutes get thosegoing, those are probably two of
the big, big things that we needto work on.
Kenny Bailey
(05:33):
Yeah, and I think, to your point, just, it's
gonna be consistency in volume.
It's not You're not gonna,you're not gonna get back to the
your race shape you were lastlast year, the first week. Yeah,
and it is frustrating, right,you had a number you were
running with, you know, this ismy average pace, and you know,
it was good. And then suddenly,you're a minute slower, like
what happened? Well, you gotfat, lazy and didn't run, if you
Tom Regal (05:57):
took time off over the winter, and didn't work out
as much as you were, which isokay, it's actually recommended
to take a little bit of a break,do some unstructured workouts,
the your your functionalthreshold power on the bike will
dip a little bit, everythingwill come down just a little
bit. The idea is to not let yourego get in the way to retest, do
(06:18):
that FTP number, even if it'sgoing to be lower and FTP is so
that you kind of work from that.
So your functional thresholdpower that on the bike is kind
of key. It is the the maximumpower you can sustain for one
full hour. So there's a coupleof ways to test for that. One of
them is to do a ramp test. Ifyou're on TrainerRoad, I think
Swift might even have a way todo. The velocity app I use has a
(06:40):
ramp test on it. And basicallythe ramp test takes you up, you
allow the trainer to control theresistance, and you just spin.
And then every minute it addsanother 6% of of resistance onto
that fact. And then and then youjust go into you fail, like you
can't turn the pedals anymore.
(07:01):
And then there's a calculationthat's done. That sets that what
your power would be that youcould hold for 60 minutes. Now,
it's not 61 minutes, it's 60minutes. Literally, it feels
pretty aggressive. I mean, itfeels like on a rate of
perceived exertion, yourfunctional threshold power 100%
of that should probably be aseven out of 10. On that for
(07:23):
sure. So then when you do yourworkouts, when you're doing your
interval workouts, you're doingyour VO two Max and you're doing
your threshold work. And he'sthose intervals is based on that
number. Yeah, so you want to beabove and below it's a really
key number. And then every sixweeks or so you want to retest
because that number will move upas long as you're consistent
with your training. And you'renot just hammering yourself with
(07:45):
the same level, every singleworkout you should mix your
workouts
Kenny Bailey
(07:47):
out. Yeah, because when you see your
workout program, it says zonetwo if you don't know what,
yeah, you know, your zone two isdifferent from mine, right? I
have a lower heart rate. Or mymax heart rate is not as high as
yours. So my zone two is at alower number. It's
Tom Regal (08:01):
a number. Yeah, and that's your your number. Yeah,
right. And I know we get onStrava and we put our numbers up
there and we see everyone elsecan can compare against it and
go you're only pushing 200Watts, I'm pushing 20 Watts
literally the same. No, no,we're not. We've got different
different, you know, ratios,weight ratios, and power ratios
and all that stuff. So what'syour number? It really doesn't
matter whatever anybody else isdoing at that point. So as long
(08:23):
as you can settle yourself downand and I have the same issue
that everybody else has it'sjust we get out there and we get
kind of excited and we want towe want to go hammer and like
it's beneficial for us to rampup and get a good program in
place. Yeah,
Kenny Bailey
(08:39):
like you said do the proper warm ups just kind
of take your time to do it andyeah, and just sort of you know,
you don't have to slam into itall at once. Yeah, I know around
here and it's probably as onother parts of the world the
globe we're global now. We'regoing we are we have we have so
you have some days you have togo indoor and do kind of running
on treadmills versus outdoorrunning is there something that
you like from like a treadmillrun perspective Do you like to
(09:02):
do interval work on that do youlike to just turn your brain off
and
Tom Regal (09:06):
yeah treadmill is like training like the the
indoor bike trainers for me thesame thing is I think they're
great for doing interval work. Ithink they're they're a nice
controlled environment you'll beable to kick off some pretty
high rates of of Sprint's doingsome threshold and tempo work
the same thing as you were doingthe bike, you know that you're
(09:28):
getting a little bit ofassistance with the motor.
Unless you're using one of thosetreadmills that self powered
right then all bets are off,you're you're good. So don't be
too concerned when you go to dothe sprint outside and it's a
little bit slower, or maybe alittle bit more effort to
actually hit the same number youwere but I think they're great.
Once again, it's something youdon't have to worry about a stop
sign or cars or people or any ofthat stuff you can get out
(09:50):
there. And this is the best timethe winter and now is the best
time to really nail theseintervals down because you can
really get some good work inthat you don't have to worry
about it. Anything else, andthen as you get more and more
outside, the weather getsbetter. You just you just read
their benefits from it at thatpoint. So cool. That's good.
Kenny Bailey
(10:08):
So let's talk equipment a little bit. It feels
like I know, we talked about inprevious episodes, and we had an
episode about, you know, hey, ifyou have a little bit to spend,
what do you spend it on? If youhave more than a little bit to
spend? Yeah. For me, this is thekind of the time of the year
where it feels like you got toget the bike out, check the
bike, you know, is a bike fit,still get where it needs to be,
(10:30):
because your body's going to bedifferent as you age. Yeah, not
be able to get down, no slam thefront end down and get down
really low. Or you may want tobuy new equipment, maybe a new
seat, or new pedals or whatever.
It's kind of like, Hey, I'mgonna get my one thing. Yeah.
Same thing with wetsuits, right,you may be an opportunity, get a
new wetsuit this year, that waskind of thing. So you know, any
suggestions on sort of make surethat fit feels good, just kind
(10:55):
of do a quick little 10 miletest ride or something, just
yeah,
Tom Regal (10:59):
definitely get out on the bike, you can get outside,
right outside on the bike.
Because if you've been inside onthe trainer, doing all of that
it feels a little different.
Because we don't get thatinertia pulling us forward.
We're sitting with 100% gravitypulling us down, we're probably
really annoyed with. The otherthing is we've probably turned
her brain off to beingsituationally aware on the bike.
It's a really good point. Andyou don't realize that even
(11:21):
little movements, even if you'redoing it down an arrow on a tri
bike, and you do a little bit ofmovements, that you steer the
front of that bike prettyquickly. Yeah. And you're,
you're not thinking about it,because you're on the trainer
you're locked in, and you'rejust grabbing your water doing
whatever. And then you get outon the road. And all of a sudden
you reach to grab that water andyou turn your bike hard right
here. Hardly good point. Yeah,it's scary. It's scary to be
(11:42):
behind the triathletes. It'sjust coming out of the, you
know, the room being inside.
Just following all of that. So Ithink getting out riding on the
road getting a feel for itagain. Yeah, and then see how it
feels. Right? You might need tomake some early season
adjustments to your bike fit. Orif you've really worked hard
over the winter, you'veimproved, maybe some tweaks,
maybe you can get moreaggressive in your physique.
(12:04):
Yeah,
Kenny Bailey
(12:05):
that's a good point to an offseason. Yeah,
you've been, you know, making apoint to do it, where we may be
first year on your trial bike,and you're pretty high. And then
all of a sudden, you're like,Okay, I'm ready to Europe. Yeah,
Tom Regal (12:16):
if you, if you worked on core strength over the
winter, or through that evenjust last season to this season,
you know, where it getsstronger, you can actually hold
yourself in a more aerodynamicposition, you know, can be
conceived as as aggressive, butit's just more aerodynamic, more
power driven. So you can getinto those situations, I think
that's one of the things andthen look at all your other
(12:37):
equipment, natural shoes, youknow, see where you're at with
your running shoes, that's arethey worn out? You know, they
only get so many miles on them.
And if you're a bigger guy, thenyou're definitely going to wear
a suit. And then the smallerguys, you need to have
Kenny Bailey
(12:52):
a bit bigger.
Tom, you said, you said Ellen
Tom Regal (12:55):
budget, budget for shoes, and then some other
people I ripped her on prettyquick.
Kenny Bailey
(13:00):
So there's also some you know, I know like
my wife, and I willpsychologically you know, the
shoes are starting to wear outbut getting a new pair also.
It's like it's kind of exciting.
Yeah, it's like, oh, cool. I gota new pair of shoes, I'm ready
to go run with it. It's part ofthe part of the spring stuff.
Going back to the bike thing. Ithink it was kind of
interesting. I noticed. I'vebeen doing a lot of spin classes
indoors, I think you've beenhosting a lot of spin classes.
There are a lot of folks when itcomes to like Quora and other
(13:22):
things. It's like, you know, thejoke I have is it looks like
people trying to burp a babybecause they're bouncing all
over the place on that seat.
Yeah, and I know it's a spinclass, but the same time you put
into race what you practice,right? Yeah, so having that
tight core or having the yourquads kind of, you know, ready
to go when you do that is kindof important to maintain that
(13:43):
stability and maintain thatyou're all over the place,
especially if you've been doingspin classes in the end to your
point you go on a bike and youstart doing that same thing
you're going to be yep, yep, adangerous and be losing a lot of
energy because your energy isnot being transferred to the
pedal so and some of that stuffmay not translate to that. So
again, back to the same thing.
Yeah, and it Take it easy. Yeah.
To get on the bike, you know,get get acquainted. Like I bike.
(14:05):
I'm kidding.
Tom Regal (14:07):
Yeah, so Yeah, cuz that I that that loss of energy
is key. I don't think peoplerealize that enough that if
you're not, if you're over tenseon the bike, or you're moving
all around, you're just losingenergy, left and right, you're
just burning up energy, and it'snot being directly driven down
in pedals, we want to bebiomechanically aligned with the
(14:30):
mechanical alignment of the bikeitself to be able to drive power
efficiently. The idea is thatyou'll be able to push out
watts. Yep, with less effort, wewant to work harder. We don't
want to work harder. We want towork smarter, basically. So we
want to be able to be able topush those whites nice and
relaxed, the more you can relaxyour upper body. You're not
putting all this extra stressand tension and burning like all
(14:51):
this extra energy. You can driveyou can ride the bike a lot
faster. Plus, you actually havebetter handling skills
Kenny Bailey
(14:56):
on exactly you if you're bouncing on that seat.
That's the fastest way to saddlesource. Oh my god. settle into
the seat. Just check to makesure your height I mean, because
if you see hips rocking androcking
Tom Regal (15:05):
back and forth across the saddle, you're having saddle
issues where things are sore.
You're getting, you're gettingsaddle sores or something. Yeah.
Any, any, any sharp pain ornumbness? Yeah, those are two
things to go get your feetchecked. I mean, that's a that's
a fit check. First saddle wouldbe the second thing. If your
fits not correct. And you'rehaving issues like that. It
could be just the fit the saddlemight be perfect. Yeah. Right.
(15:26):
But you're in the wrongposition. And that's it's key to
get that those are two things.
You're going to have somediscomfort being on the saddle,
especially if you've been off itfor a little bit. Yeah, yeah,
there's gonna be a littlediscomfort, there might be a
little bit of swelling orsomething that's in there. And
it's just battle that you'll getused to that you'll get through
all of that you're sitting on apost for crying out loud. It's
(15:47):
nuts. But if you're getting anynumbness, or sharp pain, that's
a big no, that's a major No,like that's call
Kenny Bailey
(15:54):
call any any spots, right, your hands going
numb. If you're if you have anyhotspots on your foot. Any
connection point, I guess wouldbe right, you've
Tom Regal (16:01):
got your three connection points. So those are
your touch points. Yeah.
Especially
Kenny Bailey
(16:05):
if you're long distance are you doing a lot of
hours on that? Those things willexacerbate fast. Oh, yeah. So
okay, so I was looking at like,I thought we tried to do a
segment on new equipment for2024 and other than the absolute
bonkers Time Trial helmets ifyou guys are watching road
racing at all. You may have seenit on on the socials. But these
time trial helmets, these newaero helmets are getting
(16:26):
absolutely insanely stupid.
Yeah,
Tom Regal (16:29):
I mean pucks at the mark and said, Hey, we've got an
ugly arrow helmet. Yeah. Andthen specialized said hold and
came out with a head sock, funkyhelmet on top of that, but JIRA
this year decided like now we'vegot you all covered. Yeah. And
they just set up the vibe of oneof the craziest look, and I know
you couldn't pay me enough toput that yet.
Kenny Bailey
(16:51):
So go check it out. If you guys want some fun.
Yeah, go check these things out.
It's hilarious. And of course,there's a lot of really smart
people in wind tunnels that aretrying to do everything again.
You know, hiring professionalsor you know, seconds matter that
kind of thing. They're there forus everyday folk just get a
comfortable helmet that's youknow, fairly arrow and can
breathe so you can not, youknow, overheat. You know,
Tom Regal (17:11):
it's nice to be aerodynamic and we want to watch
weight on the bike. And you wantto do all that stuff, but it's
all like it's less than marginalgains for us. And we're just
getting started especially don'tworry about any of that stuff.
You'll be fine. Yeah,
Kenny Bailey
(17:24):
I will call your Lord helmet for meatballs.
Were one of those will say that
Tom Regal (17:28):
Azure let us know what you think. Yeah, helmets if
you Oh, yeah, send us a commentI want to see it especially
Yeah, especially the old oneYeah, I
Kenny Bailey
(17:36):
found a picture myself like 1213 years
ago with one of those originalbig gas teardrop I had one very
literally
Tom Regal (17:43):
I still have Yeah, I do to have it up on the in the
shops. The thing was one of thelongtails then we went to the
short tail is that I have a stubtail whatever have an LG helmet
that is very comfortable andworks for me but it's it's it's
beyond what it really needs tobe realized that it doesn't need
to be that crazy. These helmetsstill look like nothing compared
(18:05):
to Oh yeah, it's
Kenny Bailey
(18:06):
pretty They're insane so anyway, go check those
out. But really when it comes totechnology there wetsuit seem to
be you know, the bikes are, youknow, marginal gains, but the
one area that seems to begetting a lot more attention is
around running shoes these days.
Yeah. Especially the high endones with carbon fiber plates.
Tom Regal (18:22):
Yeah.
Kenny Bailey
(18:23):
Everyone's trying to max the size and that
that rear rocker, yeah, nineyards. It seems a little insane.
Cushing
Tom Regal (18:29):
was always was good.
I mean, hookah hookah,definitely set that game up.
What how many years ago now.
It's been a while now a longtime. But they brought that up
and adding the rocker plate onto it and getting really funky
with some of the other stuff isneat. I mean, it it definitely
gives you a bump. Yeah, I mean,it definitely gives you a bump.
That's why all the topmarathoners and runners are
(18:50):
using them. Whether you need itor not as a completely different
story. I mean, they are super
Kenny Bailey
(18:55):
expensive.
Yeah, it's $275 for the hookah.
Yeah, it goes up from
Tom Regal (18:59):
there, there's some other ones that go up even even
crazier. And I have to look up,there's one that we're going to
need to talk about that you canyou can actually replace just
different pieces and parts, butit's like a four or $500 shoe,
but they recycled the parts whenit comes back. And then you can
get replacement pieces for it.
It's kind of weird. I've nevertested it out or done anything
with it. But it's it's adifferent it's a different mold
(19:21):
going in that direction. Butwhen we get back to the rocker
plate type of stuff, I mean, Ithink it comes down to if if
you're at that level whereyou've got some speed and you've
got some extra cash just burninga hole in your pocket, besides
call me because I can alwaystake your cash I'd love to. I
would I would probably get apair, but I wouldn't train in
(19:44):
them. Yeah, because they're onlygood for a couple 100 miles and
then you're gonna just like riprip through them. But for my
race this year, I'm tempted toget a pair of triumph. Yeah. But
I would only use them for theweek or two before the race and
the race. But I wouldn't trainin them regularly because I'm a
(20:04):
big proponent of using differenttypes of shoes.
Kenny Bailey
(20:09):
I don't, I should probably do that, because
I just have had, I've always hadcalf issues. So whenever I left
a hookah, I got punished. It'sfour weeks of me dealing with
Yeah, you know, and he getscranky. Oh, yeah. Because I
tried to run through it. And Idon't Anyway, that's all but the
story. Eight times kind of gotcranky. Part Two, the. So yeah,
(20:33):
you do a lighter shoe on afaster, right, you do kind of a
heavier shoe for longerdistance. And then you have a
ratio is I
Tom Regal (20:38):
have Yeah, I have a I have a so I have a lightweight
shoe with a drop. And the dropis the level from the heel down
to the toe, you'll hear about nodrop shoes, you'll hear about
drop shoes, it's just 487 12Summer get huge. So we're not
talking about the stack of theshoe, the stack of the shoe
(21:00):
itself is just the amount offoam that they have from from
the bottom of the shoe like twofoot, right? So they're stacked
that goes all the way across thelength of the shoe. And then
what they'll do is they'll raisethe stack in the back of the
shoe and then taper you down. Soit puts you in Delta. Yeah,
that's a little different. Yes,the 4758. Like, I think there
(21:22):
used to be as much as 12. Theidea in the old days was that
that would roll your footforward. Yeah. So that the idea
is that you would heel strikeand then roll your foot forward,
and it would assist you in kindof going through that. And we
realized that heel striking isprobably not the best way to
run. So we've corrected people'srunning and then you have the no
drop shoes, you have altroz anda couple of others that have
(21:43):
come out that have zero dropwhatsoever. And at one point
they had zero cushion, which forsome of us that doesn't work at
all. So what I do is I have adrop shoe was always it's lately
it's been the hookah mock fives.
That's my speech here when I'mdoing tempo work or I'm doing vo
to max efforts and sprints.
(22:05):
That's the shoe I'll use that.
I've liked the the Sauconyendorphins, endorphin pro
without the carbon plate withlots of cushion. Once again, a
drop it's got a little bit of adrop to it and I'll use that for
my long days. And then I have analtra that has a little bit of
cushion to zero drop and that'smy recovery days. That's my easy
(22:26):
days. Those are the three I runthrough and then I have a couple
of different trail shoes. Yeah,same thing drop no drop that I
rotate through for those
Kenny Bailey
(22:35):
now and I think it's important to note
that Tom is you know, he's beenat this game for a little while
you're leaning into to this raceright and for those folks that
are leaning in, you knowconsidering a carbon plate if
that's something you're you'retrying to add speed you know
those kinds of things for theaverage you know, for the
average person one or two pairsof good running shoes and and
(22:55):
you know you and I've talkedagain we talked about in
different episodes, bigproponents of get a good pair of
running shoes a good pair oftrail shorts because it's
contact point Yep. And you know,that's kind of you know, an a
safety helmet you know, that's asafe helmet but other than that,
you know, find yourself go toyour you know, we are all big
proponents of local shoppingright go to your go to your
(23:17):
learning store. Make sure you'refit comfortably in this you can
find a good pair of shoes youknow between 80 and $130 If you
want to spend more spend morebut it's not you know $275
plated shoe is absolutely notnecessarily able to do that if
if you're having fun. Yeah, ifyou're leaning in and it's
important you tried to get in apodium or you're you're trying
(23:39):
to get a PR and this is youryear to lean in you know go nuts
and again feedback you let usknow what you guys yeah I don't
run with multiple I don't runwith multiple types of shoes
like I said just because I'vebeen injury prone so I just know
I run with a you know the HokaClifton and I'll have you know
the the new pair the not so newpair than you know the one that
(24:00):
goes to the yard work so yeah,if the trickle down theory and
make sure
Tom Regal (24:05):
you get some is dedicated to running shoes.
Yeah, so like I know some peoplethat like they'll buy their new
pair of running shoes they'llrun in them and then they'll
also wear them to the mall orwherever else they're going
running errands and back andforth and that just wears the
shoe out prematurely. I meanthey're expensive enough yeah,
it's good point. She's spending100 bucks more than more. Yeah,
you're gonna tear through them alot faster and just kind of do
(24:26):
that I would always recommendhaving at least two pairs that
you can bounce back and forthbecause they need to dry out
they will get nasty and if youif you're actually run when it's
wet or raining or after the rainor something like that you want
them to be able to dry out andthen you've got another pair to
jump to they can be the exactsame shoe whatever you're
comfortable with. Yeah,
Kenny Bailey
(24:45):
and I haven't you maybe you guys should know
this and if you do let us knowbut like I'm I'm not 140 pounds.
I'm not 160 pounds, right? I'mjust a little a little bit
bigger than that. So I don'tknow if a spring forward you Get
carbon plated shoe for my sizeis going to it's going to be
worth it to that. Yeah. I don'tknow if you guys have
(25:06):
experienced where you're No, I'mnot Clydesdale but I'm getting
there. Well, I mean, he's beenhitting the gym in the winter.
Well,
Tom Regal (25:16):
what about heavy heavy?
Kenny Bailey
(25:18):
Yeah, they call me the dishwasher been
stalking the play. You know, butI just I don't. A Yeah, it's fun
to watch these guys runningmarathons, but they're also a
buck 30, right? I mean, they'reless
Tom Regal (25:30):
they're springy.
They're wet. They're Yeah,they're right. Yeah, they're
crazy. So my
Kenny Bailey
(25:34):
point is, you know, also check your weight as
far as like, what's appropriate,and what you need for stability
and like, what your gait is, andyou know, if your knees are
shot, it's, you know, you're notgoing to go by speed shoe or
whatever, just go to your local
Tom Regal (25:47):
running store, like he said, and build a
relationship with them. They'rereally smart people, they're
runners that work in the stores.
I mean, that's why they love it,they will help you. And if it's,
if you're not getting the rightthing, go to a different store.
I mean, just try it out. Butthey they will, they will help
guide you, in a sense and getyou through that hole. That
hole. Yeah, and
Kenny Bailey
(26:07):
yeah, and the reason why I harp on like the
seat and the shoes and stuff isif you're comfortable, you know,
you're training enough as it isthere, you're doing a lot of
hard work. And if you'refighting your equipment at the
same time, it's not going to befun. If you're if you're not
looking forward to sitting on aseat because it's uncomfortable
or you're in if your shoes aremaking your feet hurt, you know,
those you'll tend not to want togo nobody does. Right, it's hard
(26:30):
to get motivated to get out thedoor. Yeah, making those contact
points comfortable, then you canfocus on being uncomfortable
with the workout itself. There'splenty of other things to be
uncovered. Yeah, you know, thatkind of thing. So I think that's
why I tend to be a little bit,you know, make sure your bikes
fit correctly, make sure theseats are comfortable mix your
shoes, those those touch pointsare comfortable, because you
have enough to worry aboutrather than trying to figure
(26:52):
that out. So if it takes, youknow, 10 $20 more to do that,
then do that. Yeah, for sure. Soany last thoughts on getting
ready for the season? Any wordsof advice other than get off the
couch and go? Just go
Tom Regal (27:06):
find social groups?
Yeah, well, the good point, findsome social groups, I think at
this point, especially if you'vebeen working indoors a lot, find
that try club, find that runninggroup. Because you're all going
to be in this together at thesame point. And that helps keep
us accountable. I know it'scertainly motivating be able to
be there's, there's somemornings, like nobody wants to
(27:28):
get up and do this. But we don'troll out of bed thinking like,
wow, I get to do my workouttoday. We get into it, it's it's
hard. Once you get going, it'sfine. And then you're certainly
happy afterwards you did it. Butthat extra motivation in the
morning, or in the afternoonevenings, whatever time it is,
if you can get with a group makeit a little more social. Yeah,
it just takes the edge off ofit. It just takes your you know,
(27:49):
maybe you have conversation, ormaybe you can't have a
conversation which are runningnext to somebody, and you're
just in this shared pain cavetogether, and you just know that
they're going through it andyou've got that camaraderie
going through. And it's just itfeels nicer. Yeah, and the
social aspect is huge.
Kenny Bailey
(28:05):
And you may be a motivator for somebody else,
you know, exactly right. Yeah,it's not, it's not one
directional. Right, the factthat you're out there to and
you're talking and you'reenjoying yourself that just
lends to the in the, you know,the endurance group for us has
been, you know, an extremelypositive Yeah, you know, these
these folks are very supportive.
There's not a there's, you know,there's not a lot of egos that
(28:26):
are running around, there may besome, but it's just as always a
few but vast majority are tryingto get excited for people to get
their PRs excited for people toprogress and get better and,
and, you know, just get outthere and try. And if if, you
know, if it, if it doesn't work,they're there to help you kind
of figure it out, get to thenext one. So that's a great
idea. And you can join more thanone group.
Tom Regal (28:45):
I mean, like, get crazy, right? We want to support
everybody, I think the communityis huge. Here we have, there's
at least four differenttriathlon clubs, and they're all
amazing people. And there's allcross pollination between
everybody's members, which onesgive all of that so we can go in
go train with different ones,depending on what their training
schedule. So look for what yourschedule works out to be look at
(29:08):
the different clubs around you.
And then join one of thosethings get in and you know, find
the different ones, maybe you'llfind you like one better than
the other who knows, or maybejust join all of them, and you
just get your workouts and butthat's that's probably the
biggest mental hurdle to getthrough of getting started and a
season. So I think that's
Kenny Bailey
(29:25):
huge. That's great. Well, Tom, thank you.
Thank you. Make sure you hit thelike and subscribe button. Let
us know, are there new pieces ofequipment that you're buying
this year that you're prettyexcited about? Is there a
training program that if youguys have questions about
training programs, or where togo if you have questions about
sort of other things, you know,hey, where do I Where do I find
a good saddle or what do I dothat sort of stuff, please let
(29:47):
us know. We'll we'll give
Tom Regal (29:48):
us some good topics.
What you want to hear talk aboutwill be intermixing. In some
we've got our triathletesjourney we just talked about
before. We're gonna have somegreat interviews on we've got
some great guests coming in. Onthe roof smart people, yep. Then
there's gonna be a few of themwhere we just talk about
different products and differentdifferent things ourselves.
We're gonna mix up again, likewe did last year, we're talking
about a bunch of differentthings. So give us your
(30:09):
thoughts. Give us your thoughtsand comments about what you want
to hear about your experiencesas well. So that would be great.
So and clicking subscribe. Getthat out there. So thank you
very much. We appreciate youall. Kenny. As always, guys,
we'll we'll catch you on thenext show.
Welcome to the athletes in motion podcast from
race to recovery. With yourhosts, Tom Regal, and Kenny
Bailey
Tom Regal (00:28):
How are you today?
Kenny Bailey
(00:29):
Doing faster?
Fantastic, Tom
Tom Regal (00:31):
are doing fantastic as well. Welcome. We've got a
great show today.
Kenny Bailey
(00:36):
Yeah, we're excited about it. So it's the
beginning of the season. Fortriathlon season, people are
going to be crawling out oftheir cave soon and doing all
that. We're also here toannounce our second season of an
athlete's journey. A triathletesjourney is going to be
commencing soon. We're excitedabout that.
Tom Regal (00:56):
Really excited about that we had such a good time
last year, if you're just tuningin, you're just catching on to
us. Check it out. We talked tothree different athletes that
did three different distancesfor the first time. So it was
really fun. We got really goodfeedback on it. So we're
excited. We've got a couple ofcool people coming up to share
to do the same. So yeah, and
Kenny Bailey
(01:14):
the whole notion of it is to be able to
track these folks from the startof their training session all
the way through every few weeks.
We check in with them, we makesure they're doing okay, we
talked about the highs and lowsthat you know, as we all know,
these journeys aren't a straightline. There's there's
challenges. There's everythingfrom physical issues to just
overwork or whatever. So we, wetalked about the good and the
bad and the ugly through thewhole thing. Yes.
Tom Regal (01:35):
And we like to really focus in on the stuff that
doesn't go right, right. Yeah, alot of stuff doesn't go right,
you've got a lot of challengesyou go through. So that's what
we want you to be able to kindof get that feeling for and
relate to in your own journey asyou go through. It's not always
perfect. It's not always, it'snot always smooth sailing, like
you would see on Instagram. It'snot perfect. There's a lot of
(01:56):
bumps on the road. And how doyou handle the bumps? How do you
get through all of that stuff?
That's the thing. We're tryingto bring out the best.
Kenny Bailey
(02:01):
Yeah. So if you're a subscriber you get,
you'll get the latestnotifications that the new
episodes will be coming up. Soyou know, make sure to subscribe
and stay tuned for the next fewweeks. Look out for some really
cool episodes. Yeah,
Tom Regal (02:14):
we got some good stuff coming out. So we're
beginning of March, here inMiddle Tennessee. We have a
beautiful rainy day today. Whichmeans that everything is
growing, the humidity is pickingback up. It's warmer, we're
getting back into conditionsthat we can get outside a little
bit more regularly. Andespecially on the bike. Yeah,
Kenny Bailey
(02:33):
so let's talk about that. Tom, as a rumor has
a Airtrack coach, I've beenknown. So like you said the
weather is getting warmer,people coming to their caves are
starting to take a look at sortof the training program. Okay,
I'm circling things on thecalendar that like this is what
I want to do. How do they startsort of getting back into it?
What should they you know,movement is great Is there good
(02:56):
kind of movement back kind ofmovement, what
Tom Regal (02:58):
they're just they start doing? Yeah, I always I
always encourage everyone to getstarted a little probably a
little slower than they want to.
Because it's a longer journey, Ialways look longer term. Getting
out there and starting to hityour you know, your your big
Sprint's and pushing big wattson the bike outside, it might be
fun, and you're probably pent upand you want to do that,
especially if you've beensitting inside all year, all
(03:19):
winter. I always say just takeit easy, kind of get your body
ready for that type of motion,that type of thing, whether
you're strength training, orwhether you're on the bike or
you're running, swimming, any ofthat, take it nice and easy.
Consistency is the key. That'swhat we kind of build off of. So
I think at this time a year. Ifyou haven't put a couple of
(03:39):
races on your calendar, youprobably want to do that. Yeah.
Because it's good to have aplan. Yeah, if we know what
we're aiming for, then it makesit a little bit easier to kind
of put that training plan inpractice. So you can just go
well, I'm just going to do thesame thing every day and kind of
hammer out until whatever raceday shows up. So I think that's
part of it. Yeah.
Kenny Bailey
(03:59):
And I know I'm impatient when it comes to like,
you know, you get back into it.
You want to just hop on yourbike and yeah, warm up is not my
I have to be reminded that youknow for warm up so god
Tom Regal (04:09):
yeah, yeah, warm up is key. And there's there's a
couple things that I like totell everybody especially so
things you might not think aboutfor the swim, the muscles that
you're using the most in theswim, that if you don't activate
them before your swim session,probably aren't going to be
activated and you're going to bekind of muscling through this is
your lats, right. So take a takea nice spring cord or bungee or
(04:36):
tape or whatever. And stretch alittle bit, activate those those
lats just a little bit. Itdoesn't take a whole lot, a
couple minutes of just doingthat, that will then create that
circuit with the brain so thatwhen you get into swim, you're
actually using that propermuscle group instead of trying
to use all the other smallmuscles in the shoulder. Excuse
me in the shoulder. So that'sone of the big keys for running
(04:58):
and cycling. The big thing isthat we don't activate your
glutes. Yeah, so we're sittinglike we are right now we're just
sitting here, our glutes havejust turned off our brain is
just not even sending the signalthat way. So when we stand up
and start to walk after sittingfor a while, there's just no
activation in the muscles, weuse our hip flexors, we use all
these other muscle groups,smaller muscle groups to pull
our legs forward. So I alwaysrecommend doing like 15 air
(05:21):
squats. Before you get on thebike, even on the bike on the
trainer outdoors, or running,especially, do some air squats,
activate those glutes get thosegoing, those are probably two of
the big, big things that we needto work on.
Kenny Bailey
(05:33):
Yeah, and I think, to your point, just, it's
gonna be consistency in volume.
It's not You're not gonna,you're not gonna get back to the
your race shape you were lastlast year, the first week. Yeah,
and it is frustrating, right,you had a number you were
running with, you know, this ismy average pace, and you know,
it was good. And then suddenly,you're a minute slower, like
what happened? Well, you gotfat, lazy and didn't run, if you
Tom Regal (05:57):
took time off over the winter, and didn't work out
as much as you were, which isokay, it's actually recommended
to take a little bit of a break,do some unstructured workouts,
the your your functionalthreshold power on the bike will
dip a little bit, everythingwill come down just a little
bit. The idea is to not let yourego get in the way to retest, do
(06:18):
that FTP number, even if it'sgoing to be lower and FTP is so
that you kind of work from that.
So your functional thresholdpower that on the bike is kind
of key. It is the the maximumpower you can sustain for one
full hour. So there's a coupleof ways to test for that. One of
them is to do a ramp test. Ifyou're on TrainerRoad, I think
Swift might even have a way todo. The velocity app I use has a
(06:40):
ramp test on it. And basicallythe ramp test takes you up, you
allow the trainer to control theresistance, and you just spin.
And then every minute it addsanother 6% of of resistance onto
that fact. And then and then youjust go into you fail, like you
can't turn the pedals anymore.
(07:01):
And then there's a calculationthat's done. That sets that what
your power would be that youcould hold for 60 minutes. Now,
it's not 61 minutes, it's 60minutes. Literally, it feels
pretty aggressive. I mean, itfeels like on a rate of
perceived exertion, yourfunctional threshold power 100%
of that should probably be aseven out of 10. On that for
(07:23):
sure. So then when you do yourworkouts, when you're doing your
interval workouts, you're doingyour VO two Max and you're doing
your threshold work. And he'sthose intervals is based on that
number. Yeah, so you want to beabove and below it's a really
key number. And then every sixweeks or so you want to retest
because that number will move upas long as you're consistent
with your training. And you'renot just hammering yourself with
(07:45):
the same level, every singleworkout you should mix your
workouts
Kenny Bailey
(07:47):
out. Yeah, because when you see your
workout program, it says zonetwo if you don't know what,
yeah, you know, your zone two isdifferent from mine, right? I
have a lower heart rate. Or mymax heart rate is not as high as
yours. So my zone two is at alower number. It's
Tom Regal (08:01):
a number. Yeah, and that's your your number. Yeah,
right. And I know we get onStrava and we put our numbers up
there and we see everyone elsecan can compare against it and
go you're only pushing 200Watts, I'm pushing 20 Watts
literally the same. No, no,we're not. We've got different
different, you know, ratios,weight ratios, and power ratios
and all that stuff. So what'syour number? It really doesn't
matter whatever anybody else isdoing at that point. So as long
(08:23):
as you can settle yourself downand and I have the same issue
that everybody else has it'sjust we get out there and we get
kind of excited and we want towe want to go hammer and like
it's beneficial for us to rampup and get a good program in
place. Yeah,
Kenny Bailey
(08:39):
like you said do the proper warm ups just kind
of take your time to do it andyeah, and just sort of you know,
you don't have to slam into itall at once. Yeah, I know around
here and it's probably as onother parts of the world the
globe we're global now. We'regoing we are we have we have so
you have some days you have togo indoor and do kind of running
on treadmills versus outdoorrunning is there something that
you like from like a treadmillrun perspective Do you like to
(09:02):
do interval work on that do youlike to just turn your brain off
and
Tom Regal (09:06):
yeah treadmill is like training like the the
indoor bike trainers for me thesame thing is I think they're
great for doing interval work. Ithink they're they're a nice
controlled environment you'll beable to kick off some pretty
high rates of of Sprint's doingsome threshold and tempo work
the same thing as you were doingthe bike, you know that you're
(09:28):
getting a little bit ofassistance with the motor.
Unless you're using one of thosetreadmills that self powered
right then all bets are off,you're you're good. So don't be
too concerned when you go to dothe sprint outside and it's a
little bit slower, or maybe alittle bit more effort to
actually hit the same number youwere but I think they're great.
Once again, it's something youdon't have to worry about a stop
sign or cars or people or any ofthat stuff you can get out
(09:50):
there. And this is the best timethe winter and now is the best
time to really nail theseintervals down because you can
really get some good work inthat you don't have to worry
about it. Anything else, andthen as you get more and more
outside, the weather getsbetter. You just you just read
their benefits from it at thatpoint. So cool. That's good.
Kenny Bailey
(10:08):
So let's talk equipment a little bit. It feels
like I know, we talked about inprevious episodes, and we had an
episode about, you know, hey, ifyou have a little bit to spend,
what do you spend it on? If youhave more than a little bit to
spend? Yeah. For me, this is thekind of the time of the year
where it feels like you got toget the bike out, check the
bike, you know, is a bike fit,still get where it needs to be,
(10:30):
because your body's going to bedifferent as you age. Yeah, not
be able to get down, no slam thefront end down and get down
really low. Or you may want tobuy new equipment, maybe a new
seat, or new pedals or whatever.
It's kind of like, Hey, I'mgonna get my one thing. Yeah.
Same thing with wetsuits, right,you may be an opportunity, get a
new wetsuit this year, that waskind of thing. So you know, any
suggestions on sort of make surethat fit feels good, just kind
(10:55):
of do a quick little 10 miletest ride or something, just
yeah,
Tom Regal (10:59):
definitely get out on the bike, you can get outside,
right outside on the bike.
Because if you've been inside onthe trainer, doing all of that
it feels a little different.
Because we don't get thatinertia pulling us forward.
We're sitting with 100% gravitypulling us down, we're probably
really annoyed with. The otherthing is we've probably turned
her brain off to beingsituationally aware on the bike.
It's a really good point. Andyou don't realize that even
(11:21):
little movements, even if you'redoing it down an arrow on a tri
bike, and you do a little bit ofmovements, that you steer the
front of that bike prettyquickly. Yeah. And you're,
you're not thinking about it,because you're on the trainer
you're locked in, and you'rejust grabbing your water doing
whatever. And then you get outon the road. And all of a sudden
you reach to grab that water andyou turn your bike hard right
here. Hardly good point. Yeah,it's scary. It's scary to be
(11:42):
behind the triathletes. It'sjust coming out of the, you
know, the room being inside.
Just following all of that. So Ithink getting out riding on the
road getting a feel for itagain. Yeah, and then see how it
feels. Right? You might need tomake some early season
adjustments to your bike fit. Orif you've really worked hard
over the winter, you'veimproved, maybe some tweaks,
maybe you can get moreaggressive in your physique.
(12:04):
Yeah,
Kenny Bailey
(12:05):
that's a good point to an offseason. Yeah,
you've been, you know, making apoint to do it, where we may be
first year on your trial bike,and you're pretty high. And then
all of a sudden, you're like,Okay, I'm ready to Europe. Yeah,
Tom Regal (12:16):
if you, if you worked on core strength over the
winter, or through that evenjust last season to this season,
you know, where it getsstronger, you can actually hold
yourself in a more aerodynamicposition, you know, can be
conceived as as aggressive, butit's just more aerodynamic, more
power driven. So you can getinto those situations, I think
that's one of the things andthen look at all your other
(12:37):
equipment, natural shoes, youknow, see where you're at with
your running shoes, that's arethey worn out? You know, they
only get so many miles on them.
And if you're a bigger guy, thenyou're definitely going to wear
a suit. And then the smallerguys, you need to have
Kenny Bailey
(12:52):
a bit bigger.
Tom, you said, you said Ellen
Tom Regal (12:55):
budget, budget for shoes, and then some other
people I ripped her on prettyquick.
Kenny Bailey
(13:00):
So there's also some you know, I know like
my wife, and I willpsychologically you know, the
shoes are starting to wear outbut getting a new pair also.
It's like it's kind of exciting.
Yeah, it's like, oh, cool. I gota new pair of shoes, I'm ready
to go run with it. It's part ofthe part of the spring stuff.
Going back to the bike thing. Ithink it was kind of
interesting. I noticed. I'vebeen doing a lot of spin classes
indoors, I think you've beenhosting a lot of spin classes.
There are a lot of folks when itcomes to like Quora and other
(13:22):
things. It's like, you know, thejoke I have is it looks like
people trying to burp a babybecause they're bouncing all
over the place on that seat.
Yeah, and I know it's a spinclass, but the same time you put
into race what you practice,right? Yeah, so having that
tight core or having the yourquads kind of, you know, ready
to go when you do that is kindof important to maintain that
(13:43):
stability and maintain thatyou're all over the place,
especially if you've been doingspin classes in the end to your
point you go on a bike and youstart doing that same thing
you're going to be yep, yep, adangerous and be losing a lot of
energy because your energy isnot being transferred to the
pedal so and some of that stuffmay not translate to that. So
again, back to the same thing.
Yeah, and it Take it easy. Yeah.
To get on the bike, you know,get get acquainted. Like I bike.
(14:05):
I'm kidding.
Tom Regal (14:07):
Yeah, so Yeah, cuz that I that that loss of energy
is key. I don't think peoplerealize that enough that if
you're not, if you're over tenseon the bike, or you're moving
all around, you're just losingenergy, left and right, you're
just burning up energy, and it'snot being directly driven down
in pedals, we want to bebiomechanically aligned with the
(14:30):
mechanical alignment of the bikeitself to be able to drive power
efficiently. The idea is thatyou'll be able to push out
watts. Yep, with less effort, wewant to work harder. We don't
want to work harder. We want towork smarter, basically. So we
want to be able to be able topush those whites nice and
relaxed, the more you can relaxyour upper body. You're not
putting all this extra stressand tension and burning like all
(14:51):
this extra energy. You can driveyou can ride the bike a lot
faster. Plus, you actually havebetter handling skills
Kenny Bailey
(14:56):
on exactly you if you're bouncing on that seat.
That's the fastest way to saddlesource. Oh my god. settle into
the seat. Just check to makesure your height I mean, because
if you see hips rocking androcking
Tom Regal (15:05):
back and forth across the saddle, you're having saddle
issues where things are sore.
You're getting, you're gettingsaddle sores or something. Yeah.
Any, any, any sharp pain ornumbness? Yeah, those are two
things to go get your feetchecked. I mean, that's a that's
a fit check. First saddle wouldbe the second thing. If your
fits not correct. And you'rehaving issues like that. It
could be just the fit the saddlemight be perfect. Yeah. Right.
(15:26):
But you're in the wrongposition. And that's it's key to
get that those are two things.
You're going to have somediscomfort being on the saddle,
especially if you've been off itfor a little bit. Yeah, yeah,
there's gonna be a littlediscomfort, there might be a
little bit of swelling orsomething that's in there. And
it's just battle that you'll getused to that you'll get through
all of that you're sitting on apost for crying out loud. It's
(15:47):
nuts. But if you're getting anynumbness, or sharp pain, that's
a big no, that's a major No,like that's call
Kenny Bailey
(15:54):
call any any spots, right, your hands going
numb. If you're if you have anyhotspots on your foot. Any
connection point, I guess wouldbe right, you've
Tom Regal (16:01):
got your three connection points. So those are
your touch points. Yeah.
Especially
Kenny Bailey
(16:05):
if you're long distance are you doing a lot of
hours on that? Those things willexacerbate fast. Oh, yeah. So
okay, so I was looking at like,I thought we tried to do a
segment on new equipment for2024 and other than the absolute
bonkers Time Trial helmets ifyou guys are watching road
racing at all. You may have seenit on on the socials. But these
time trial helmets, these newaero helmets are getting
(16:26):
absolutely insanely stupid.
Yeah,
Tom Regal (16:29):
I mean pucks at the mark and said, Hey, we've got an
ugly arrow helmet. Yeah. Andthen specialized said hold and
came out with a head sock, funkyhelmet on top of that, but JIRA
this year decided like now we'vegot you all covered. Yeah. And
they just set up the vibe of oneof the craziest look, and I know
you couldn't pay me enough toput that yet.
Kenny Bailey
(16:51):
So go check it out. If you guys want some fun.
Yeah, go check these things out.
It's hilarious. And of course,there's a lot of really smart
people in wind tunnels that aretrying to do everything again.
You know, hiring professionalsor you know, seconds matter that
kind of thing. They're there forus everyday folk just get a
comfortable helmet that's youknow, fairly arrow and can
breathe so you can not, youknow, overheat. You know,
Tom Regal (17:11):
it's nice to be aerodynamic and we want to watch
weight on the bike. And you wantto do all that stuff, but it's
all like it's less than marginalgains for us. And we're just
getting started especially don'tworry about any of that stuff.
You'll be fine. Yeah,
Kenny Bailey
(17:24):
I will call your Lord helmet for meatballs.
Were one of those will say that
Tom Regal (17:28):
Azure let us know what you think. Yeah, helmets if
you Oh, yeah, send us a commentI want to see it especially
Yeah, especially the old oneYeah, I
Kenny Bailey
(17:36):
found a picture myself like 1213 years
ago with one of those originalbig gas teardrop I had one very
literally
Tom Regal (17:43):
I still have Yeah, I do to have it up on the in the
shops. The thing was one of thelongtails then we went to the
short tail is that I have a stubtail whatever have an LG helmet
that is very comfortable andworks for me but it's it's it's
beyond what it really needs tobe realized that it doesn't need
to be that crazy. These helmetsstill look like nothing compared
(18:05):
to Oh yeah, it's
Kenny Bailey
(18:06):
pretty They're insane so anyway, go check those
out. But really when it comes totechnology there wetsuit seem to
be you know, the bikes are, youknow, marginal gains, but the
one area that seems to begetting a lot more attention is
around running shoes these days.
Yeah. Especially the high endones with carbon fiber plates.
Tom Regal (18:22):
Yeah.
Kenny Bailey
(18:23):
Everyone's trying to max the size and that
that rear rocker, yeah, nineyards. It seems a little insane.
Cushing
Tom Regal (18:29):
was always was good.
I mean, hookah hookah,definitely set that game up.
What how many years ago now.
It's been a while now a longtime. But they brought that up
and adding the rocker plate onto it and getting really funky
with some of the other stuff isneat. I mean, it it definitely
gives you a bump. Yeah, I mean,it definitely gives you a bump.
That's why all the topmarathoners and runners are
(18:50):
using them. Whether you need itor not as a completely different
story. I mean, they are super
Kenny Bailey
(18:55):
expensive.
Yeah, it's $275 for the hookah.
Yeah, it goes up from
Tom Regal (18:59):
there, there's some other ones that go up even even
crazier. And I have to look up,there's one that we're going to
need to talk about that you canyou can actually replace just
different pieces and parts, butit's like a four or $500 shoe,
but they recycled the parts whenit comes back. And then you can
get replacement pieces for it.
It's kind of weird. I've nevertested it out or done anything
with it. But it's it's adifferent it's a different mold
(19:21):
going in that direction. Butwhen we get back to the rocker
plate type of stuff, I mean, Ithink it comes down to if if
you're at that level whereyou've got some speed and you've
got some extra cash just burninga hole in your pocket, besides
call me because I can alwaystake your cash I'd love to. I
would I would probably get apair, but I wouldn't train in
(19:44):
them. Yeah, because they're onlygood for a couple 100 miles and
then you're gonna just like riprip through them. But for my
race this year, I'm tempted toget a pair of triumph. Yeah. But
I would only use them for theweek or two before the race and
the race. But I wouldn't trainin them regularly because I'm a
(20:04):
big proponent of using differenttypes of shoes.
Kenny Bailey
(20:09):
I don't, I should probably do that, because
I just have had, I've always hadcalf issues. So whenever I left
a hookah, I got punished. It'sfour weeks of me dealing with
Yeah, you know, and he getscranky. Oh, yeah. Because I
tried to run through it. And Idon't Anyway, that's all but the
story. Eight times kind of gotcranky. Part Two, the. So yeah,
(20:33):
you do a lighter shoe on afaster, right, you do kind of a
heavier shoe for longerdistance. And then you have a
ratio is I
Tom Regal (20:38):
have Yeah, I have a I have a so I have a lightweight
shoe with a drop. And the dropis the level from the heel down
to the toe, you'll hear about nodrop shoes, you'll hear about
drop shoes, it's just 487 12Summer get huge. So we're not
talking about the stack of theshoe, the stack of the shoe
(21:00):
itself is just the amount offoam that they have from from
the bottom of the shoe like twofoot, right? So they're stacked
that goes all the way across thelength of the shoe. And then
what they'll do is they'll raisethe stack in the back of the
shoe and then taper you down. Soit puts you in Delta. Yeah,
that's a little different. Yes,the 4758. Like, I think there
(21:22):
used to be as much as 12. Theidea in the old days was that
that would roll your footforward. Yeah. So that the idea
is that you would heel strikeand then roll your foot forward,
and it would assist you in kindof going through that. And we
realized that heel striking isprobably not the best way to
run. So we've corrected people'srunning and then you have the no
drop shoes, you have altroz anda couple of others that have
(21:43):
come out that have zero dropwhatsoever. And at one point
they had zero cushion, which forsome of us that doesn't work at
all. So what I do is I have adrop shoe was always it's lately
it's been the hookah mock fives.
That's my speech here when I'mdoing tempo work or I'm doing vo
to max efforts and sprints.
(22:05):
That's the shoe I'll use that.
I've liked the the Sauconyendorphins, endorphin pro
without the carbon plate withlots of cushion. Once again, a
drop it's got a little bit of adrop to it and I'll use that for
my long days. And then I have analtra that has a little bit of
cushion to zero drop and that'smy recovery days. That's my easy
(22:26):
days. Those are the three I runthrough and then I have a couple
of different trail shoes. Yeah,same thing drop no drop that I
rotate through for those
Kenny Bailey
(22:35):
now and I think it's important to note
that Tom is you know, he's beenat this game for a little while
you're leaning into to this raceright and for those folks that
are leaning in, you knowconsidering a carbon plate if
that's something you're you'retrying to add speed you know
those kinds of things for theaverage you know, for the
average person one or two pairsof good running shoes and and
(22:55):
you know you and I've talkedagain we talked about in
different episodes, bigproponents of get a good pair of
running shoes a good pair oftrail shorts because it's
contact point Yep. And you know,that's kind of you know, an a
safety helmet you know, that's asafe helmet but other than that,
you know, find yourself go toyour you know, we are all big
proponents of local shoppingright go to your go to your
(23:17):
learning store. Make sure you'refit comfortably in this you can
find a good pair of shoes youknow between 80 and $130 If you
want to spend more spend morebut it's not you know $275
plated shoe is absolutely notnecessarily able to do that if
if you're having fun. Yeah, ifyou're leaning in and it's
important you tried to get in apodium or you're you're trying
(23:39):
to get a PR and this is youryear to lean in you know go nuts
and again feedback you let usknow what you guys yeah I don't
run with multiple I don't runwith multiple types of shoes
like I said just because I'vebeen injury prone so I just know
I run with a you know the HokaClifton and I'll have you know
the the new pair the not so newpair than you know the one that
(24:00):
goes to the yard work so yeah,if the trickle down theory and
make sure
Tom Regal (24:05):
you get some is dedicated to running shoes.
Yeah, so like I know some peoplethat like they'll buy their new
pair of running shoes they'llrun in them and then they'll
also wear them to the mall orwherever else they're going
running errands and back andforth and that just wears the
shoe out prematurely. I meanthey're expensive enough yeah,
it's good point. She's spending100 bucks more than more. Yeah,
you're gonna tear through them alot faster and just kind of do
(24:26):
that I would always recommendhaving at least two pairs that
you can bounce back and forthbecause they need to dry out
they will get nasty and if youif you're actually run when it's
wet or raining or after the rainor something like that you want
them to be able to dry out andthen you've got another pair to
jump to they can be the exactsame shoe whatever you're
comfortable with. Yeah,
Kenny Bailey
(24:45):
and I haven't you maybe you guys should know
this and if you do let us knowbut like I'm I'm not 140 pounds.
I'm not 160 pounds, right? I'mjust a little a little bit
bigger than that. So I don'tknow if a spring forward you Get
carbon plated shoe for my sizeis going to it's going to be
worth it to that. Yeah. I don'tknow if you guys have
(25:06):
experienced where you're No, I'mnot Clydesdale but I'm getting
there. Well, I mean, he's beenhitting the gym in the winter.
Well,
Tom Regal (25:16):
what about heavy heavy?
Kenny Bailey
(25:18):
Yeah, they call me the dishwasher been
stalking the play. You know, butI just I don't. A Yeah, it's fun
to watch these guys runningmarathons, but they're also a
buck 30, right? I mean, they'reless
Tom Regal (25:30):
they're springy.
They're wet. They're Yeah,they're right. Yeah, they're
crazy. So my
Kenny Bailey
(25:34):
point is, you know, also check your weight as
far as like, what's appropriate,and what you need for stability
and like, what your gait is, andyou know, if your knees are
shot, it's, you know, you're notgoing to go by speed shoe or
whatever, just go to your local
Tom Regal (25:47):
running store, like he said, and build a
relationship with them. They'rereally smart people, they're
runners that work in the stores.
I mean, that's why they love it,they will help you. And if it's,
if you're not getting the rightthing, go to a different store.
I mean, just try it out. Butthey they will, they will help
guide you, in a sense and getyou through that hole. That
hole. Yeah, and
Kenny Bailey
(26:07):
yeah, and the reason why I harp on like the
seat and the shoes and stuff isif you're comfortable, you know,
you're training enough as it isthere, you're doing a lot of
hard work. And if you'refighting your equipment at the
same time, it's not going to befun. If you're if you're not
looking forward to sitting on aseat because it's uncomfortable
or you're in if your shoes aremaking your feet hurt, you know,
those you'll tend not to want togo nobody does. Right, it's hard
(26:30):
to get motivated to get out thedoor. Yeah, making those contact
points comfortable, then you canfocus on being uncomfortable
with the workout itself. There'splenty of other things to be
uncovered. Yeah, you know, thatkind of thing. So I think that's
why I tend to be a little bit,you know, make sure your bikes
fit correctly, make sure theseats are comfortable mix your
shoes, those those touch pointsare comfortable, because you
have enough to worry aboutrather than trying to figure
(26:52):
that out. So if it takes, youknow, 10 $20 more to do that,
then do that. Yeah, for sure. Soany last thoughts on getting
ready for the season? Any wordsof advice other than get off the
couch and go? Just go
Tom Regal (27:06):
find social groups?
Yeah, well, the good point, findsome social groups, I think at
this point, especially if you'vebeen working indoors a lot, find
that try club, find that runninggroup. Because you're all going
to be in this together at thesame point. And that helps keep
us accountable. I know it'scertainly motivating be able to
be there's, there's somemornings, like nobody wants to
(27:28):
get up and do this. But we don'troll out of bed thinking like,
wow, I get to do my workouttoday. We get into it, it's it's
hard. Once you get going, it'sfine. And then you're certainly
happy afterwards you did it. Butthat extra motivation in the
morning, or in the afternoonevenings, whatever time it is,
if you can get with a group makeit a little more social. Yeah,
it just takes the edge off ofit. It just takes your you know,
(27:49):
maybe you have conversation, ormaybe you can't have a
conversation which are runningnext to somebody, and you're
just in this shared pain cavetogether, and you just know that
they're going through it andyou've got that camaraderie
going through. And it's just itfeels nicer. Yeah, and the
social aspect is huge.
Kenny Bailey
(28:05):
And you may be a motivator for somebody else,
you know, exactly right. Yeah,it's not, it's not one
directional. Right, the factthat you're out there to and
you're talking and you'reenjoying yourself that just
lends to the in the, you know,the endurance group for us has
been, you know, an extremelypositive Yeah, you know, these
these folks are very supportive.
There's not a there's, you know,there's not a lot of egos that
(28:26):
are running around, there may besome, but it's just as always a
few but vast majority are tryingto get excited for people to get
their PRs excited for people toprogress and get better and,
and, you know, just get outthere and try. And if if, you
know, if it, if it doesn't work,they're there to help you kind
of figure it out, get to thenext one. So that's a great
idea. And you can join more thanone group.
Tom Regal (28:45):
I mean, like, get crazy, right? We want to support
everybody, I think the communityis huge. Here we have, there's
at least four differenttriathlon clubs, and they're all
amazing people. And there's allcross pollination between
everybody's members, which onesgive all of that so we can go in
go train with different ones,depending on what their training
schedule. So look for what yourschedule works out to be look at
(29:08):
the different clubs around you.
And then join one of thosethings get in and you know, find
the different ones, maybe you'llfind you like one better than
the other who knows, or maybejust join all of them, and you
just get your workouts and butthat's that's probably the
biggest mental hurdle to getthrough of getting started and a
season. So I think that's
Kenny Bailey
(29:25):
huge. That's great. Well, Tom, thank you.
Thank you. Make sure you hit thelike and subscribe button. Let
us know, are there new pieces ofequipment that you're buying
this year that you're prettyexcited about? Is there a
training program that if youguys have questions about
training programs, or where togo if you have questions about
sort of other things, you know,hey, where do I Where do I find
a good saddle or what do I dothat sort of stuff, please let
(29:47):
us know. We'll we'll give
Tom Regal (29:48):
us some good topics.
What you want to hear talk aboutwill be intermixing. In some
we've got our triathletesjourney we just talked about
before. We're gonna have somegreat interviews on we've got
some great guests coming in. Onthe roof smart people, yep. Then
there's gonna be a few of themwhere we just talk about
different products and differentdifferent things ourselves.
We're gonna mix up again, likewe did last year, we're talking
about a bunch of differentthings. So give us your
(30:09):
thoughts. Give us your thoughtsand comments about what you want
to hear about your experiencesas well. So that would be great.
So and clicking subscribe. Getthat out there. So thank you
very much. We appreciate youall. Kenny. As always, guys,
we'll we'll catch you on thenext show.
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