Discover the secrets behind conquering one of America's toughest bike races with Rob Silver as he recounts his journey through the Iron Horse Bike Race in Durango, Colorado. This episode promises an in-depth exploration of Rob's grueling yet exhilarating experiences, the race's storied history, and the challenges of navigating 50 miles and 6,000 feet of elevation gain. Learn how a simple sibling rivalry blossomed into a major event attracting both seasoned professionals and passionate amateurs alike.
Rob sheds light on his innovative training regimen that seamlessly blends strength and endurance workouts, defying conventional wisdom. He candidly talks about balancing heavy lifting with intense cycling sessions, and the personal adaptations he made following significant life events, like the birth of his child. By merging real-life challenges with athletic dedication, Rob provides a comprehensive guide on how to stay committed to your training, even when life throws curveballs.
Journey with us through Rob's reflective moments on race day preparations, from riding at sea level to the unpredictable conditions of the Iron Horse Bike Race. His honest recounting of enduring snowstorms, navigating mental and physical hurdles, and the intricate balance of nutrition and hydration will leave you inspired. Whether you're an aspiring cyclist or simply love tales of perseverance and strategic planning, this episode is packed with insights and anecdotes that highlight the resilience and adaptability required for endurance cycling.
Send us a voice note, check out show notes and more at our site: https://www.fitnessfiasco.com/
Host Mike - https://www.instagram.com/mikeosunafitness/
Host Erik - https://www.instagram.com/erikbustillo/
Host Rob - https://twitter.com/RobStrength
The Fitness Fiasco Podcast provides general information on health, wellness, and fitness and should not be regarded as professional medical advice, treatment, or diagnosis. No doctor/patient relationship is established through this podcast. Listeners are responsible for their use of any information or resources shared in this podcast or associated materials. This podcast's content should not supplant consultations with qualified health care professionals concerning any existing medical conditions. It is crucial for listeners to avoid disregarding or delaying professional medical advice based on the information provided in the podcast. Remember to consult your health care provider for personalized guidance on your health and wellness journey.
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Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Speaker 1 (00:00):
What's up, guys?
Welcome back to the FitnessFiasco podcast, which we could
be rebranding sometime soon,right?
Speaker 2 (00:05):
Yeah, or maybe rebranded by the time this gets
released, who knows?
But we're still availableeverywhere.
Podcasts are either underFitness Fiasco or potentially
InFit Lab podcast at this pointAwesome.
Speaker 1 (00:15):
And you're doing a great job with posting it
everywhere, because when I poston social media, I just say
wherever you guys listen topodcasts, so it's easy, as
opposed to listing all of them.
But most people are on the, thetypical big one, big ones,
right, like apple and spotifyand whatnot.
So, um, we're here with robsilver myself.
Michael suna, eric bustio willnot be joining us today, but, uh
(00:35):
, this is actually a good one,because we're talking about
rob's endeavor into the cyclingworld, right, rob?
So you just did a.
Uh, you trained for a bike race, correct, correct, correct.
Can you give us a little bit ofa?
What's the title, what's thename of this bike race?
Speaker 2 (00:49):
Yeah, so the bike race itself is is super cool and
it has a pretty good history.
It's called the iron horse bikerace and it is in Durango,
colorado.
That is where my parents live,so you'll have, hopefully, if
you haven't listened to thepodcast part one with my dad yet
go listen to that one, becausehe's a very interesting, very
interesting man, very goodstoryteller.
So it is.
It's a 50 mile bike race, which50 miles is not far for a bike
(01:12):
race, but what makes this oneunique is that it's 6000 feet of
elevation gain.
So my parents in the town ofDurango is about 6000 feet above
sea level, plus or minus feetabove sea level, plus or minus.
And the bike race itself goesup past a ski resort, which is
the first hard climb, which isabout a 9 000 feet elevation.
But then it goes up to twomountain passes, coal bank pass
(01:35):
and molus pass, which top out atabout 11 000 feet of total
elevation.
So you are climbing, and notonly do you have to climb on
this one, but you climb up tothe first one, go back down,
climb up to the second one, goback down a bit, climb up to the
third one, go back down.
So it's it's not a flat 50 milerace, it is.
It's tough, all right, yeah.
And the history is really coolthat you know the.
(01:56):
The story is that there were twobrothers.
One of them was the engineer ofa train which goes from the
town of Durango to the finish,which is in Silverton a lot of
silver in Silverton, hence thename.
And if you remember, out ofColorado there was a river that
turned orange because of somechemical arsenic poisoning when
a mine lost its reservoir oldmine you know broke open.
(02:17):
That's where this is and theSilverton is about 9,000 plus
feet elevation and the trainruns between the two.
It used to be a mine train, nowit's a tourist train Really
cool Narrow gauge railway.
And the one brother said onebrother was the train engineer,
one brother was the biker andthey decided to have a race.
Speaker 1 (02:35):
Oh, wow.
Speaker 2 (02:36):
And ever since then.
You know we're in our 52nd,53rd edition of it.
Right.
So now we're at the 53rdedition of the durango iron
horse.
Speaker 1 (02:47):
You know durango to silverton iron horse bike race.
Very cool.
And what's the terrain like?
Is it a?
Speaker 2 (02:49):
are you on road bikes , you're on mountain bikes or
it's on road, so they actuallyit's on a may, it's called the
million dollar highway and ourgood friend ozzy actually had,
you know, recognized it rightaway because he rode his
motorcycle.
I remember that comment yeah andso they close the highway for
this bike race.
So that's the coolest part.
It's one of the only ways toget between Durango and
(03:10):
Telluride.
It's the shortest way it's anhour and a half two hours for
that drive, versus three and ahalf hours the long way, called
Lizard Head Pass, but thatdoesn't matter here.
So they close the highway downday Um and you get to bike ride
it.
Speaker 1 (03:25):
Is this your first time doing this race?
Speaker 2 (03:26):
So I've done it.
So my dad did it the first year.
He moved out to Durango and Itold him that I would do it the
next year if he wants to do itagain, and so kind of.
And he did, and ever since thenI've I've gone out either every
other year or a few years in arow, depending.
You know, covid kind kind ofmessed it up a little bit and
then I had covid one year, sothere was a year or two I didn't
do it, and so I've done it afew years in a row.
Uh, so I've now done it fourtimes and I believe he's done it
(03:48):
seven or eight.
Does it get easier now?
Speaker 1 (03:51):
um, you get familiar with it, but I could imagine the
same level of training.
Speaker 2 (03:55):
No, yeah, it does not get easier, you know,
especially in in my stance,which we'll talk about with the
training wise, because I don'ttrain bicycling year round but
you understand where the pain isgoing to be and you understand
what you can and cannot do atcertain points um so that
familiarity definitely makes itmentally easier understood and
(04:17):
is this a recreational race orare there, like, pros involved?
that's what.
That's a great question.
You know, and that's what makesthis race so unique and awesome
is that they havesimultaneously the professionals
go and then you have thecitizens go.
So, like in years past, youknow, so a direct.
If you're anything related tocycling or watch the tour de
(04:38):
france, you probably know thename sepcus.
He didn't compete this yearbecause he had covid, but sepcus
was very you know, it was his,I think you know, his first time
really getting in the limelightwas last year on the tour de
France, and he's from Durangoand his dad is from Durango and
his dad was one of the primaryreasons that Durango was really
able to grow.
And so he's him and his familyare are Durango legends and he
is one of the best cyclists youknow.
(04:59):
Best American cyclists you knowcurrently Just didn't, you know
, have the chance to do the Tourde France this year because of
COVID, so I've done the racealongside him.
And here's one of the best youknow that is one of the best
cyclists there are right now.
That's like saying you're goingto go out and play baseball
with Shohei.
Speaker 1 (05:14):
Otani, yeah, yeah.
Speaker 2 (05:18):
I was trying to look for the correlation there.
Yeah, yeah, like just you,Miami, you can play a pickup
softball game.
And here comes Jorge Posadacoming out to play against you,
you're like fuck it.
You're playing with Nick andSergio.
Speaker 1 (05:28):
Yeah, yeah, tough enough.
Speaker 2 (05:30):
But yeah, it's like that.
So that's what's really cool isthat you get these professional
cyclists alongside citizens,and that's one of the reasons
why it hasn't become like amajor tour stop is because if it
becomes a major tour stop forthe biking tours and a bike race
, they can't have the citizensdo it.
They're like no, we're notgoing to do like.
This is entrenched in durangoculture, right so have.
Speaker 1 (05:50):
They're keeping it traditional with that.
Now is is this your first?
Is this the only race that youparticipate in, or did you start
off at like c-level races?
Speaker 2 (05:58):
no, this is the only one I've ever done.
Speaker 1 (05:59):
That's insane of course you would pull something.
So tell little bit about um.
So your motivation is to dothis with your dad.
Do you guys try to staytogether?
Do you make the best man win?
How does that work?
Speaker 2 (06:10):
Yeah, so the, the the first year we did it, we
actually unfortunately got gotseparated, um, because it starts
out really cold, right.
So when you start it's it'slike 20 degrees in the twenties,
maybe thirties if you're lucky.
So usually you have on a fewextra layers, um, and so the
first year my dad goes to takeoff his, his leggings during
this climb and I said I'll meetyou at the at the first rest
(06:32):
drop, and I never see him pastme, he doesn't see me waiting
for him, and and we getseparated.
So that was kind of unfortunate.
So the second year I made surethat I wanted to um, the second
year I made sure that I wantedto prevent that from happening.
So you know, I stuck with himfor for most of it and then,
right at the very end, one ofthe, you know, most fun parts is
(06:52):
your descent into Silverton.
So from 11,000 feet down to9,000 feet, you fly, so you hit
50 miles per hour on the bikeright.
Yes, it's scary, there's cliffs,so you know, you the one missed
turn and, yes, you are dead.
Yeah, but it's so fun, ofcourse.
So, like, at that point I waslike, all right, see you down in
Silverton and would go.
And then the third year, I saidsorry, but my training was
(07:15):
pretty dialed in this year.
I'm going to see what I can doon this one.
And then this past year, thefourth year, I actually went
with not only my dad and I butalso my wife's brother, danny,
and his good friend who's now agood friend of mine Dan.
So there were four of us thatdid it and we all went at our
own pace, but Danny and I endedup together for a good portion
(07:37):
there towards the end of it.
So we have some good photos, orgood videos that Danny was
taking of it snowing on us quiteheavily at the top of of this
race.
And this is in may, you'resaying this is in may memorial
day weekend.
Speaker 1 (07:48):
It's always the saturday of memorial day, so
wild that, uh, we're down herescorching hot and you guys are
covered in snow.
Um, okay, so it happens in may.
When do you start, or do youeven start prepping for this
thing?
I mean, I ask because you'rerob silver and you're always in
great shape.
So tell me a little bit aboutthe training protocol, the cycle
, walking into it, like thattype of stuff.
Speaker 2 (08:09):
Yeah.
So, and it's this ties kind ofinto you know, the snow and the
elevation is my mindset.
So from a physiologicalperspective, from what I am
aware and I'm pretty sure thisis accurate and through my own
experience this is accurate it'stougher to adapt to the heat
and humidity than it is toelevation.
Elevation always gets the thesaying of like, oh, it's so
tough to do stuff at elevation.
(08:30):
Yeah, well, come to florida andplay in july.
Yeah, like, whatever you'regonna do, like you're gonna die.
Like it's the heat and humidityis tougher.
You need to.
You know the the plasmaincrease is required in your
blood.
Plasma increase is required toto maintain high performance in
the humidity is so much tougherthan the red blood cells needed
to to go at at elevation.
It just takes longer.
(08:50):
Like elevation, you can go inand adapt soon.
Humidity takes a season, right,and that's why the dolphins
should never lose right.
They just run a fast pacedoffense and they should win
every game down here.
Speaker 1 (08:59):
But no, that's different story, but either way,
so the adjustment process isshorter for elevation than it is
for heat and humidity.
Speaker 2 (09:05):
Correct.
So I've always said you havethe elevation right.
I'm not worried about thatbecause I'm going to be training
in Florida and I'm going totrain in April and May and I'm
going to go out and I'm going todo these long rides and I'm
going to have the heat andhumidity and I'm going to adapt
to that and that's going to bethe equivalency to your, to your
(09:29):
elevation.
So I'm not, I'm not worriedabout that.
I just need to be comfortableon a bike.
That's always.
My thing is is you know, thisrace it's only 50 miles.
You know, tour de france bikeriders, they go like the 30 to
40 mile, like 30s on the flat.
They're going like 30 mile perhour on the flat.
So it's a you know it'd be takethem an hour and a half to do
this to to do to do 50 milesflat.
If not, if not quicker this,the professionals do this race
in just over two hours, which isinsane that they're going like
(09:51):
20, you know, 24 point, somemiles per hour, when they're
going way you know elevationchanges is crazy us.
You know our general times arearound the four hour mark, right
, four to five-hour total time.
My fastest has been close tofour.
My slowest has been closer tofive.
Including the break times,that's total time.
So, going into this, the mostimportant variable is I need to
(10:15):
make sure I'm comfortable on abike for five hours.
So that's the most importantthing is I need to know that I
can be comfortable on a bike forfive hours.
Speaker 1 (10:24):
When you say comfortable, do you mean your
crotch straddling, a seatcomfortable or your aerobic
capacity on a bike uphill?
Speaker 2 (10:34):
Both Okay, Both right .
So you need to have themuscular endurance to I'm not
talking about pedaling.
You need to have the muscularendurance to be in that position
, that seated crotch position,for five hours, Just like if
you're running a marathon.
Your upper back needs to havethe endurance to hold you up for
that period of time.
And that's where a lot ofpeople underestimate the
(10:56):
importance of strength training,for it is the importance of
having those muscles strongenough.
And have that enduring capacityin the weight room will really
help when it comes to holdingthat posture during the longer
race.
Speaker 1 (11:08):
What do you find more challenging when it comes to
the muscular aspect of it,because you're in a hinged flex
position, your triceps, it'sisometric movement.
What do you find?
That was the first thing togive out, if you will.
Is it your lower back?
Is it your arms?
Is it the the legs?
Speaker 2 (11:24):
yeah.
So the I mean the the impact onthe shoulders and triceps is is
pretty significant.
Um, I they they get tiredduring the race, but they're not
the failure points.
But, like, in terms of training, you do have to, you do have to
take into account the beat downthat your triceps and shoulders
get just by holding you up inthat position.
Um, what I do for and around mylegs, for training leading up
to it is is something I want totalk about in a little bit
(11:46):
detail over on.
But during the race itself,what cramps up are usually like
adductors, muscles that aren'tused to that long volume, and as
your hamstrings and quads startto fatigue, the adductors take
a little bit more of the loadand they're not used to it.
So that's, you know, part twoof being able to be confident
pedaling for five hours.
Your adductors need to.
You know all the muscles aroundthere need to fail, so they
(12:06):
need to be able to take that,take that load on the bike race
Okay, good point.
When it so, then you know.
When it comes to my training,how did I prep for this over the
period?
When do I start prepping for it?
I want to really look at thelast two years.
So two years ago was it now2024.
So in 2023, I did it, andthat's when I had my best time.
(12:27):
2024, I did it, but that'swhere I had our newborn son.
That was born in December.
Speaker 1 (12:33):
So we knew it was going to be the X factor.
Speaker 2 (12:35):
But Mel's brother, my brother-in-law, already wanted
to, you know, was committed todoing it.
So I'm like, yeah, we're, we'regoing to do it, like I'm going
to come out and I'm going tofind a way to get it done.
So in 2000, when it came to,when it come to organizing my
training 2023, my goal was notonly to'm just going to count.
You know, like this is going to.
You want to be a skinnybicyclist?
(12:57):
They're super skinny.
Look at Lance Armstrong or anyof these guys.
Right, I wanted to be strong, Iwanted to be big, I wanted to
have a heavy deadlift going intothis, but I also wanted to
train as hard as I could.
So put a huge emphasis onnutrition and recovery.
My training you know, I did mytraining on the bike, which I'll
I'll talk.
I have two, you know, two tothree different variables there,
but it was in the weight room.
(13:17):
I was still training forstrength.
I wasn't, I wasn't doing hugevolume, but I was still trying
to have like the three to fiverep maxes, deadlifts, back
squats, put those in um to and,and you know, put those in to
keep my lower body as strong asas as possible.
Like I was like I want to pull,I want to deadlift 400 pounds,
and then, a week later, I wantedto to do the bike race, um, and
(13:40):
.
Speaker 1 (13:42):
It's so funny how counterintuitive that is to the
untrained recreational athletebecause they would just pick up
a protocol of endurance.
They wouldn't even startthinking about deadlifting and
back squatting, right Like yousay that to somebody that you
meet at you know your global gymhere and you tell me I'm dead
lifting right now, you know athree by five, they're gonna say
you're trying to get bigger,yeah, for a bike race, and it
(14:04):
doesn't make sense yeah, and itdoesn't necessarily make sense
from a performance standpoint,but it does, you know.
Speaker 2 (14:09):
neither does you know not training anything at all.
Not lifting weights doesn'tmake sense from an endurance
standpoint as well.
If you're an endurance athlete,you need the weight room and
there's a huge you know fallacyof a lot of you know running
coaches for doing not so goodyou know strength and
conditioning programs for theirrunners, and it's not because
they're not trying, they justdon't know it's not their field.
Like, I'm not a run coach, I'mnot going to write a running
(14:31):
program.
If you're a run coach, youshouldn't necessarily write a
strength and conditioningprogram because it's not your,
your area of expertise.
Like go go to the experts andso, yeah, there is that huge
disconnect.
But that you know, that was,you know, in 2023, I was able to
do it.
I had a little knee injury thatwas kind of freak nature due to
some limb length discrepanciesthat I had, so that put me back
a little bit.
Wasn't able to pull my 400pounds, but I was pretty close.
(14:52):
I was pulling, I was, I wastrap bar deadlifting 400 pounds
about a month prior and then Iwent to demonstrate a sumo
deadlift and my knee tweaked,demonstrate with like 135 pounds
, but that I was from a limblength issue, that I have just
like a weird sprain, but thatdidn't affect my training too
much, except good did a littlebit, but I was able to work
around it.
(15:13):
Um, now for the, for the bikerate, bike race training.
A lot of this dates back to,you know, about 10 to 15 years
ago.
A lot of endurance, maybe more20 years ago, a lot of endurance
stuff was all about volume,volume, volume, volume.
And then there were somecounter schools of thought that
was like you don't have to havethe, that much volume, you can
do everything in shorterintervals.
And that got a lot of, you know, just doing intervals for
(15:35):
longer races got a lot oftraction but didn't really have
a lot of results.
But then, kind of taking thathybrid approach of all right, I
have to do some stuff long, butI also have to do some sprint
training in there.
What's you know what's theleast amount of long I can do to
get ready for it.
So my schedule was always likein January, I start thinking
about it, right, go for a coupleof rides in January.
(15:55):
So always like in January, Istart thinking about it right,
go for a couple of rides inJanuary.
So this is yeah.
So we're five months out.
So it's yeah, january, start tothink about it.
Do a couple of rides just toget comfortable, cause again
it's having that posture on thebike and we're talking an hour
to you know nothing longer thanan hour.
Wake up in the morning, go foran hour bike ride, try to pedal
hard, get that experience underyou and then in.
(16:19):
Then in February and March iswhere I start to ramp up.
And this will be a lot differentin 2024, believe me, with our
newborn.
So in February and March,that's where I start to do
intervals and I'm like I'm goingto try to at least do one day a
week where I'm doing intervalson the bike and that is anything
from 400 meters, 800 meters amile, five minutes, 10 minutes,
(16:40):
four minutes with various restintervals in, just to have
variations of pedal hard, take abreak, pedal hard, take a break
.
Try to do that one day a week.
Speaker 1 (16:48):
I'm sorry.
What's your RPE during theseintervals?
Are you going at a 10, yourballs to the wall in these
intervals, or are you pacingyourself, depending on the
amount of sets and rest ratio?
Speaker 2 (16:59):
yes, yeah, yeah.
So it's more like I'm trying to.
I'm always trying to go hard,right, the goal is always to do
stuff at the highest intensitypossible, but it's over with
that whole, the whole session inmind.
So if I'm like I'm gonna, I'mgonna go, and I do a lot of this
in the gable.
I do a lot of the intervals inthe gables, either around
granada golf course or countryclub prado, um, because I know
the distance is there and I liveby there.
(17:20):
Um, I will, you know, if it's,if I'm gonna do something like
I'm gonna do half mile repeat so, which is about two minutes on,
and then I'll be like then I'llrecovery for 30 seconds to a
minute and do it again, and Idon't have a the strictest plan
I'm, you know, I kind of can flyby the seat of my pants on a
lot of this and be more accuratethan most programs ever will be
, but that's, you know, a littlecockiness on that aside.
(17:40):
So I'll be like okay, and thenafter three or four of them, I
need an extra two minutes torecover and then I'm going to do
it hard.
But my goal is like so I'mgoing to always have my goal
roughly and it's going todisrupt my session, right Cause
I want my session RPE, to be ashard as possible.
It's always about trying toincrease that intensity of of
(18:02):
the session.
I'm not doing it at the volumewhere I necessarily need the
easier you know to to tone back.
So I was only doing that onetime a week and then if I got a
second.
Yeah, once a week was about itand then if I get the second
session that's where I'm doingI'm gonna slowly try to get more
time on the bike.
So it'd be like all right.
(18:22):
You know, my intervals was 45minutes because I didn't wake up
quick enough, right, or that'sjust what it was.
It took me 45 minutes and mylegs were spent and I'm good.
Now the second session onsaturday, I'm just gonna go out
and I ride for 60 minutes.
If I feel good, go 90 minutesand just try to push the pace
right, just try to go at thathigher pace.
And I would repeat that, asmuch as I could through February
(18:43):
and March, make the intervals alittle bit harder, just feel
myself, get in better shape andmake that second bike ride.
If I could, a little bit longer, a little bit faster.
Speaker 1 (18:51):
Now, are you doing any other cardio aerobic
activity outside of it?
I mean, you're doingStairmaster, you're doing
stationary bike, you're doingrowing or anything like that
during your training, or this isit?
Speaker 2 (18:59):
I'd always thought about it, but I never really
ended up doing it, just becausemanaging that recovery while
still trying to lift weights wasstarting to become too hard.
I did want to run stairs.
You know, I wrote stair runninginto my program one time and it
just didn't manifest itself,manifest itself, um.
I put rowing intervals into theprogram one time and just didn't
quite man itself, manifestitself into what I was able,
(19:19):
able to do and manage recovery,which manage recovery is is very
important and you know for forthis year 2020, and then I'll
get through through April andMay.
April and May is where itreally ramps up.
Speaker 1 (19:30):
Right.
Speaker 2 (19:30):
A good February and March.
Make April and May means youcan.
You know April the two monthsprior.
That's really where it startsRight.
Speaker 1 (19:36):
Right, that's seven weeks.
You know, third week of May,right?
Yeah, okay.
Speaker 2 (19:44):
Yeah.
So, like you know, push comesto shove, I can start training
for it on April 1st and I have aplan to get there Now.
If you have a good February andMarch, it makes that April and
May much better.
Like you're now you're you'renow you're training to complete
it.
Um, and I, and I keep that same, that same format.
I try to do two rides a week.
The one on the weekends nowneeds to start getting longer.
All right, so I basically eitherstraight linear progression, go
from, go from an hour and ahalf on a Saturday or Sunday and
(20:06):
, and by you know, two weeksprior, I'm trying to go out
there and hit an 80 mile bikeride which will take five hours,
you know, plus.
So it's just what do I need todo on april 1st to take now to
have a a 20 mile?
You know, 20 mile ride takesunder an hour and a half.
And again, this is a forgot tomention this I'm I'm all about
(20:30):
the little mind games.
You know this is from from mywrestling days.
How can I be mentally tougherthan my opponents?
I don't have a road bike.
Speaker 1 (20:37):
Jesus, you have a mountain bike.
Speaker 2 (20:38):
No, I have a single speed.
Oh my God, I have a singlespeed commuter bike.
Jesus Christ, yeah.
So I'm like in Miami.
Speaker 1 (20:45):
Tell me this isn't the old bike that you rode up in
when you got the job.
Speaker 2 (20:53):
I wish I still had that one.
I wish I was like in themountains.
You know you're in that lowgear most of the time.
Why should I give myself theluxury of being able to switch
gears in Miami, like, no, I'mnot going to have that option.
I'm going to go buy a singlespeed bike and I'm going to
train for this on a single speed.
Speaker 1 (21:09):
Yeah, right For sure.
Speaker 2 (21:11):
So yeah, I've done everything on a commuter single
speed.
It's got the thin-ish tires,but it's still.
It's not a race bike, it's nota road bike, right?
Speaker 1 (21:18):
So yeah, that's insane.
Only Rob well, I would say theRob Silver types, because I used
to run the hill and the OrangeBoy at 1 o'clock in the
afternoon as opposed to 7 am or7 pm, because I wanted that
unbearable heat to make iteasier when I walked into camp.
Speaker 2 (21:31):
Yeah, yeah, and then like another thing for the
mental mind games I never wearheadphones.
Why should I give?
Why should I give myself nomusic?
Speaker 1 (21:38):
the mental excuse nothing, right, nothing, it's
just you and your thoughts.
Speaker 2 (21:42):
Yeah I want to enjoy the pain.
I'm gonna be here and enjoy thepain, holy shit which a lot of
this I learned from a wrestlingcoach, uh, from university of
minnesota, jay robinson.
He had his wrestling camps thatI did when I was a sophomore,
going into junior and juniorgoing in.
No, sophomore going into junioris when we did the intensive
wrestling camp and that thing'slegendary.
(22:02):
Um, you know, and, and JayRobinson, if, if anyone can has
a connection there, I would loveto interview him for this.
He's kind of disappeared sincehe uh got kicked out of
Minnesota for a little Adderallscheme that was going on with
the wrestlers, but I would loveto love to sit and talk with him
because he probably had thebiggest impact on my life
outside, you know, for such ashort period of time with him.
But yeah, that was, that was.
It was like I'm not going tohave headphones because why
(22:25):
would?
My goal is to just immersemyself in this, in this pain of
riding the bike and being, youknow, in physical exertion.
I'm not going to try todistract myself.
Be in the bike and being, youknow, in physical exertion, I'm
not going to try to distractmyself.
Speaker 1 (22:38):
Be in the moment.
Speaker 2 (22:38):
Yeah, yeah and so yeah, I'm you know the whole
time doing it.
I'm you know in my thoughts.
Speaker 1 (22:46):
Let me ask you this the 2023 pre-baby five hour
rides on Sunday.
I think about that in my lifenow Sundays, right, that's when
you were doing it?
Yeah, usually, usually.
Sunday, sometimes maybeSaturday Family day?
Yeah, Were you by yourself?
Was Mel going with you or no?
Hey, babe, I'll see you in fivehours.
I'll be back for lunch.
Speaker 2 (23:01):
Yeah, so I would wake up.
I mean, the heat and humidityis one thing, but at the same
point you got to kind of youcan't be out in the sun for five
, six hours, so you know towardsmore.
So I don't remember exactlywhat time I started 2023, but
now, with our baby, I was wakingup at 4 am to do these rides.
Speaker 1 (23:19):
I was like I'm you know, beat the heat.
Plus, you're a family man.
Speaker 2 (23:22):
Correct.
Speaker 1 (23:23):
I need you here.
Speaker 2 (23:24):
Yeah, so I would tell my brother-in-law and friend,
dan be like hey, is anyone goingto join me at Black Point,
marina, at 5 am, like I'm goingto leave the house at 4.
On a, I'll be down Sunday.
Yeah, I'll be.
I'll be down.
I'll leave the house at four 30.
I'll be done at black point by5.
Speaker 1 (23:37):
Yeah, no one ever joined me.
Of course it's a.
It's a.
It's a.
I mean we wake up on earlySunday mornings to come and
record.
I can't imagine to go for afive hour back ride.
Speaker 2 (23:50):
You know most people are going to, but before I
wasn't doing it as early.
But yeah, I was still hittingthe road at 6 am and being off
by 10 or 11, I think I learnedthe hard way the first year to
not be out past 12.
I would start sometimes at 7and be done at 12.
Speaker 1 (24:05):
You're worried about heat exhaustion, heat stroke.
Yeah, you just start thesunburn.
Speaker 2 (24:09):
This is becoming too tough to recover to and I don't
need to be out in the heat then,but just being out in the
humidity from 7, 8, 9 in themorning through to 9, 10 is
enough.
Speaker 1 (24:21):
Let's stop there.
I want to check the camera,sorry.
Speaker 2 (24:25):
Unfortunately, I'm just going to keep this playing
right now.
Do we start it?
Yeah, I'm like this isn't goingto be that long of a one and
I'm like shit man, I'm talkingabout so much stuff.
Speaker 1 (24:41):
We're talkers bro.
Speaker 2 (24:42):
Yeah.
What's good and hopefully thecamera.
Speaker 1 (24:49):
It'll give us good little clips, you know, since
we're more zoomed in it'll be alittle bit more clear, the
visual, if you will so where arewe at right now we're talking
about that glad.
Speaker 2 (25:03):
I remember the single speed that was uh holy shit,
that's insane.
Speaker 1 (25:10):
I'm listening to you talking and I'm like this seems
pretty motivating.
I might want to do this fuckingrace one day.
I signed up for the DolphinChallenge a couple years back
and I was in talks with thedolphin people about some stuff.
Speaker 2 (25:25):
And I'm like yeah.
Speaker 1 (25:26):
I just did the 100-miler.
They're like Mike, I don'tthink you know what you're
getting yourself into here Likeyou just can't just go and do
100 miles on a bike.
Speaker 2 (25:34):
Yeah.
Speaker 1 (25:34):
Me.
You know my arrogant self Okay.
And we're back and we're backAll right.
So let me get the all right.
So we're seven weeks outtraining.
You ramp it up two times a weekon a bike, right?
(25:55):
Yeah, so weight trainingcorrect.
Speaker 2 (25:57):
So again, for you know, a similarity between that
I've I've kind of got this thisover the years is, you know, I
you can do it two times a week.
I would.
I was not really, maybe once ortwice I was able to do three
rides in a week.
Over the four years I've donethis right.
So again, that's a differencebetween like difference in terms
of the efficiency that I neededto bring into my training,
versus someone else who can goout and do four or five rides or
(26:19):
runs a week.
It's like, in two times a weekI can do this.
One needs to be short and tense.
The goal of those intervals isas hard as possible.
Whatever you're doing, theyneed to be hard, you need to
push yourself Right, and sothat's what I did.
Is, how can I ramp up myintervals to make them as hard
as possible?
And probably through April Idid intervals and then by May
you know, then that second ridewas almost more a recovery ride
(26:43):
or, you know, maybe a time trialwhere I would just go hard for
45 minutes or an hour and andand that was it can kind of, you
know, tone down those intervalsinto may, because in may my
weekend rides were three, four,five, six hours long.
You know, getting up to that 80mile, trying to get up to that
80 mile mark and you chose 80miles.
Speaker 1 (27:03):
Uh, specifically because you're trying to equate,
for because the race is only 50miles, the time, the time the
time, just time on the bike,Right, that's what it ended.
Speaker 2 (27:12):
I don't think I ever hit 80, but I came close.
Just you know time on the bike,Like Mel's.
Like where are you?
I got to get home.
Yeah, yeah, Like yeah, I'mcoming home.
Speaker 1 (27:19):
So let me ask you this, I just you're are you you
increasing your calories inorder for this hugely?
Speaker 2 (27:29):
Yeah, so in 2023, before the child I was able to
put more time into recovery.
So my weightlifting was stilltotal body.
You know, I wanted to get thethe.
My weight training was stilltotal body.
Get the legs strong, um, youknow, squat, jump, all that
stuff as long with upper body.
I was probably drinking threeto I was drinking maybe two full
32 ounce things of of kefir, um, a day.
(27:51):
Wow, and that was my, you knowplus you know, having more toast
and normally I'm very likeprotein heavy, like still pretty
paleo food, you know, paleoplus plus carbohydrate sources
is more or less how my wife andI eat, um and so then I was like
a lot more toast, a lot morepancakes with breakfast, you
know, and then drinking, youknow, a quarter gallon to half
(28:13):
gallon of fermented milk yogurtevery day, because you need all
the calories, plus carbohydrates, for the new endurance endeavor
.
Yeah.
Speaker 1 (28:21):
Did that?
Did your nutrition protocol orcalories also go up as training
went up?
So come April, may, did youalso increase your calories.
I didn't track it that much.
No, no.
Speaker 2 (28:31):
I just eyeball everything but my weight, like I
was yeah, that's where I'mgoing with this so that in the
two years the first year I didit like you I could like I got
slim, like I went from, like I'mnormally, like.
Mid 160s is natural for me.
I was like 155 when I did it Ididn't like it next year I was
able to maintain, and then thatthird you know this 2023, when I
was still able to do thestrength training and everything
(28:52):
I was trying to get heavier.
I was like I'm trying to buckthe trend, let's get heavier
while we do this.
So I did.
I was able to, normally at 165.
I got up to like 172, oh wow.
So I did the race at 172.
My legs were so big that theyburned holes in my bike shorts
because my thighs my thighs wererubbing each other.
Speaker 1 (29:10):
No shit okay.
So yeah, my inner thighs werebleeding by the end of it, not
because they were touching which, yeah so, aesthetically
speaking, you looked more jacked, you look bigger and I had my
best time and you had your besttime on.
On the body fat percentage, doyou think you went up or down?
Speaker 2 (29:26):
I was probably up a little bit okay, but not too
much okay not too much.
Speaker 1 (29:30):
Um, let me just talk post-training or post-race.
You obviously decreasedsignificantly the amount of time
that you're on a bike becausethe goal is over, it goes to
zero, it goes to zero.
Speaker 2 (29:39):
Okay, screw that.
Speaker 1 (29:42):
You also reduction of calories, because you don't
need them anymore, right?
Speaker 2 (29:47):
Maybe Okay.
Speaker 1 (29:50):
You said that your legs.
Did you lose size in your legsagain?
Speaker 2 (29:53):
Yeah, I started losing a little bit just because
I wasn't force feeding thatmuch food.
Speaker 1 (29:58):
The stimulus creates what seems to be, Rob, as a big
cyclist right, and then thestimulus subsides and then you
go back to baseline, if youwould Correct.
Okay, so you said that what I'minterested in now, being a
father of a four or five and a15-year-old how was some of the
differences between 2024 withthe baby and 2023?
(30:21):
Clearly, there's a huge like wesaid earlier X factor here that
plays into it.
Speaker 2 (30:26):
Yeah.
So I mean, from the trainingperspective, the biggest thing
was, I know recovery is going tobe impacted.
Yeah, so in 2023, I still, asI've said a few times total body
did lower body training.
In 2024, I did no lower bodystrength training because I was
not able to manage that recovery.
I don't know if it was becausethe slightly disrupted sleep and
(30:46):
our son is an amazing sleeper,so our sleep wasn't that bad but
like I could tell that that mylegs, my knees, were not happy.
Maybe it's because I had toramp up the volume too quickly,
but my knees were saying, hey,you can't bike ride twice a week
, um, and lift weights and liftlower body weights.
So I so it was about earlyapril, maybe a week or two in
(31:08):
april, which is more or lesswhen the training started for
real this time.
So it's about after a week ortwo in April, which is more or
less when the training startedfor real this time.
So it was about after a week ortwo of training.
I was like I can't do any lowerbody weightlifting this year.
I'm getting my volume from thecycling.
And that and that was a hugechange that really it made it so
I would not be as big.
Unfortunately, I'm no longer asstrong as I was prior, but it
allowed me to maintain thatintensity and level of training
(31:29):
on the bike that I needed and tobe healthy going going into it
so you did better in 20 time.
Speaker 1 (31:34):
Wise, you had a better time in 2023 that you did
2024.
Speaker 2 (31:37):
Yeah 2024 kind of.
I kind of got messed up becauseI had like a stomach bug or
something two weeks prior.
So that mess, that messed up mycapacity, what I was able to do
on on bike race day, like therewas a point where I was like I
don't know if I be able to do it, but we already had my
brother-in-law and friend anddad doing it, so I was going to
do it.
But you know, on bike race dayin 2024, when we started going
(31:59):
on the start in the beginning, Iwas like my leg muscles were
saying no, you, you haven't hadthe calories in the last two
weeks because I was barely ableto eat for three weeks.
(32:21):
I went to mel and I went tohillstones our first night out
with the baby and I had a fullrack of writ or had the, the
half rack of ribs there and andjust, I got home immediately.
Got home that night and was likesomething's weird and then like
out of you know, just couldn't,barely could eat for two or
three days like zero calories in, everything was coming out
right away.
Speaker 1 (32:39):
Yeah, that's not the way that you want to.
Speaker 2 (32:41):
Yeah, like urgent care, like my friend, our friend
who's a physician's assistantwas like oh, you should.
You should get a CT scan.
It could be an appendix.
Speaker 1 (32:48):
I'm like stop scaring us, like there's no pain there
but either way, it was one ofthose situations.
Speaker 2 (32:53):
So that kind of impacted the final result.
But, yeah, I knew I was not inas good a shape in 2024, but I
was in better shape than what myyou know what it ended up being
.
That was just unfortunate.
But yeah, it was the lay offthe lay off the weights and
focus on the training for thelower body weights.
I was still bench pressingheavy.
I was still pull up, doing awhole lot of pull up, so I was
still loading my body throughthat, you know.
(33:14):
But the lower body was not.
It was not there.
Speaker 1 (33:17):
You know, this is where your, your expertise as a
fitness leader comes in, wheresomebody else might've just
pushed through that becausethat's what they did the year
prior, not understanding thatthe recovery portion.
There is this hugetwo-month-old X factor that
plays a significant role in youradaptation to this new stimulus
(33:40):
and if you don't, a commonpractitioner, recreational
athlete, would just try to pushthemselves almost to injury, if
you will.
Or not do any weights at all, ornot do any weights at all, or
not do any weights at all, andwhere you were able to find a
happy balance, understandingthat my knees, my joints, my
body systemically might notrecover as quickly as I want to.
(34:01):
So I'm going to eliminate thisportion I may or may not Because
you still didn't know that,leading into the race, you could
have performed better.
I'm curious about race day,right?
So race day, I've never done anendurance race of any.
I'm lying.
I did a 5k with one of ourCrossFit gyms one time and, uh,
I think we just pulled up fromthe keys and ran it.
(34:23):
But tell me a little bit aboutrace day preparations.
Um, any food that you tookalong with you?
I doubt it was so short.
I don't know if you did ordidn't.
Speaker 2 (34:30):
No, you have to bring food.
You're bringing calories, sorace day, we'll walk through
race day.
How many people would you say?
There are a lot, it's a couplethousand maybe.
Speaker 1 (34:41):
Shut up that big, I think.
Let me see I got to look upthis race.
Pull it up here.
Speaker 2 (34:58):
It maybe not that much.
Let's let me go to writer.
Speaker 1 (35:00):
That's exciting.
That alone, that adrenalinealone, is exciting.
Let me see if I can just copythe website.
Speaker 2 (35:03):
Okay, put it into chat gpt and have chat gpt count
.
That is um, unless it says itsomewhere.
Obviously I'm just trying to doyou know I was telling you off
camera that that I.
Speaker 1 (35:10):
I had signed up a couple of years ago for the
Dolphin Challenge, the MiamiDolphins Challenge, and they
raise money for cancer research.
And in speaking with some ofthe, I knew some of the
administrators there and I toldthem I'm going to sign up for
the 100-Milers and they haveseveral levels.
I don't remember what they arebut they were adamantly, you
(35:32):
know, pushing me against it.
Hey, mike, you know 100-mallers, that's not.
You know where you want tostart off for your first bike
race ever and I'm like you know,come on, I'm a CrossFitter, I'm
an ex-athlete.
They're like I don't think youunderstand the demands of what
it takes to be straddled ontothis.
You know iron horse and andjust be in that position for
that long.
I think the race starts here inCoral Gables and you ride all
(35:57):
the way up to to Dolphin Stadiumin that Dade County Brower line
.
Speaker 2 (36:03):
But you know, being in any.
Speaker 1 (36:07):
I don't want to say ignorance is bliss, because at
this point ignorance would havebeen incredibly detrimental.
I ended up not doing it becausemy daughter was born.
That this just came to me,that's right.
This was five years ago.
My daughter was born thatweekend, so I had a very good
excuse to bow out of that race,but I did.
I signed up for the 100modelers.
You know, obviously.
You know they kept the money.
(36:29):
I used it as a donation, butthis is something that's always
been on my radar of bike riding.
Speaker 2 (36:36):
I'm not a runner, so bike riding would be the next
best thing.
Yeah, no, I don't mind, so Ijust GPT.
Let me down.
It was too much to analyze, Ijust put it into an Excel sheet
to count the lines and format ita little bit there.
So yeah, it was over a thousandin the citizens, wow yeah, so
that is huge.
I was thinking just a couple,you know, maybe 200 people, a
thousand in this, over athousand and then probably a
couple hundred professionalprofessional cycles very
(36:57):
exciting, if not a few, morethan a couple hundred good for
them, so yeah, um, so race dayis race day in terms of of what
you're bringing um again.
We're we're doing this aroundfour to five hours, and it can
be very cold in the start.
Um, so this past year wasactually the warmest start, or
(37:18):
was the cold, I don't remember.
This past year was both thewarmest and coldest I've ever
been on this ride because thesnow came down heavy and hard at
the top um, when we were goingdown into silverton, which is
that flannel where you're going50 miles per hour.
I did not get to enjoy that,because this was a heavy snow is
making the road wet.
It was kicking up this, likeyou know, frozen rainwater into
(37:39):
your feet, your feet were soaked, your hands were soaked, your
body was soaked.
It was it kind of it was anexperience.
It was my son's first snowstorm.
You know, memorial day weekendhe's in his first snowstorm up
at Silverton getting snowed on9,000 feet, um, but yeah, so you
start, you start early and andthe race you know, sometimes
with with my dad who's, you know, push these mid seventies, we
(38:03):
start before and a lot of localDurango people actually start
before the race actually startsbecause they do close, they do
have a cutoff time, um, and noneof us have ever really been a
threat of the cutoff time.
But I think it's just thatpeace of mind, especially for my
dad to, you know, know that hehas the time to, to get up these
passes before they say, Nope,no more people, we got to put
you on the back of the bus to,to, to finish up.
(38:23):
So when you do start early, youget the benefit of the peloton
of professional riders passingyou, all right, so it takes us.
You know, four hours is a goodtarget for the citizens,
professional riders, two hours.
So they're going twice yourspeed Flying by you.
We're going straight uphill,wow, and you're just, you know,
going along hard.
(38:43):
These guys make it look likethey're going flat.
They are flying.
Speaker 1 (38:48):
Eagle killer.
Yeah, just like you're likewhat the like how?
Speaker 2 (38:51):
is that possible?
Just, it just puts it inperspective, the difference
between like a hobby and aprofessional, and and nothing is
quite like here, just seeingthese guys, and then you know
one of them has been, if notmore.
Now I've been on, you know, beenon the tour to France doing
legit professional cycling, yeah, and, and it's, it's, you know,
a site, site to hold.
(39:11):
So over over that, over thislong period.
The general rule is you need toconsume calories about every 45
minutes, right?
Those gels are pretty common.
That that's my chosen food.
Are going to be the gels, butthen I also will throw in a
peanut butter sandwich, peanutbutter and jelly sandwich.
If I need something thicker,maybe another bar in there.
There's water along the route.
There's pickle juice if youhave cramps, so you can always
(39:34):
refill your water bottles.
You don't drink that muchbecause it's not hot, humid, so
you can really do it with onewater bottle and just refill on
everyone.
But I usually take two and havethe Gatorade or have the
Element, the electrolytes, mixedin, and I think I went through
four or five Elements that yearbecause my legs were always on
the verge of cramping because ofthe sickness, the stomach
sickness, the two weeks prior.
(39:55):
So I went through all of that.
I think ChatGPT now is givingmy response on how many names
there are, but XL beat you to itthis time, damn right.
Yeah, and you have.
You usually have a.
You know, the professionals,the locals, they don't.
A lot of them don't needjackets or like layers or
(40:17):
anything because they're crazy.
You know, usually I have a longsleeve and then I have I have a
long sleeve like base layerunder armor, underneath my bike
jersey, and then I have a like along sleeve bike jersey over it
that I wear in the beginning.
So I have the two layers ofsleeves, usually take the long
jersey off after the first climband do the rest of it.
This past year got cold withthe snow, so that was Now, how
grueling is it?
Speaker 1 (40:38):
Is there any moments where like this sucks, I quit,
or you just, I mean with yourmentality.
No, but could you see arecreational athlete For a?
Speaker 2 (40:45):
lot of people.
Yes, yes, for a lot of people.
Yes, and you, and you see it,you see people walking their
bikes up the Hills.
Especially when you don't like,when we take, when we, when we
start early, we don't see a lotof those people.
Um, when we don't start early,you see, you know those people
that you know.
The first year I did it.
I remember riding past thesepeople who are walking their
bike up up one of the Hills andsomeone saying like, like, come
on, you can do it.
Speaker 1 (41:05):
And they're like, we came from Phoenix, it's lower
elevation, and I was like bro, Icame from Miami Like shut up,
and I'm not even a biker, Rightyeah.
Speaker 2 (41:15):
Of course Like so yeah, it's.
Speaker 1 (41:18):
You know I'm going to correlate this just with a side
story.
We went to Red Rock you knowthe famous amphitheater in
Colorado, and walking up thosestairs to get to Red Rock, jess
and I very active CrossFitters,uh winded, but at each, you know
, there's maybe seven or eightlandings on the way up.
There's people, some of them,throwing up on the way up there
(41:39):
because the elevation is so outof shape that we're looking at
each other going.
Jesus Christ, these peoplecan't even make it up the steps.
Like it's brutal.
So I could you could, you know,yeah, so so the the mental
aspect of it, which you have noproblems with.
It is difficult for arecreational athlete that thinks
that they just want toparticipate in a in a pretty
cool historical race uh, notunderstanding what they're
(42:01):
getting themselves into,especially when the elements
have something to say about yeah, and the route itself is tough.
Speaker 2 (42:06):
So the, the, the first climb up to the ski resort
, up shalona hill, is thesteepest, um, but it's the first
half.
So you're not, you know it's.
You have that mindset of ofit's not hard because it's in
the first half and then at thatpoint you're, so that there's
three, those three maincheckpoint, those three main
climbs.
The second climb is not thehighest, the third climb is the
(42:26):
highest, right you finish on thehighest.
But the second climb, so fromthe ski resort down a little bit
and then up to the second climb, is steep.
It's long, not the longest, notthe steepest, but it's steep
and long and it's the second one.
So you're already tired andit's through the trees and you
just can't it.
Just every time you make thisbend and if you don't know the
mileage, you're like, oh, it'sgonna be there, oh, it's gonna
be there.
So the, the climb up coal bankis the mind fuck right that's
(42:49):
the.
That's where you know you preppeople, I prep people ahead of
time.
I'm like this is where you needto know.
You just got to put your headdown, you just got to pedal
through this because this iswhere you're gonna be like, oh,
my god, how much longer.
Like, oh, my legs are startingto cramp.
Like, like I have another climbafter this.
Get through the second one,because then the third one, yeah
, it's gonna be hard, but you're, it's the last one and that's
always it right, you can alwaysdo that one more, and when
(43:10):
there's not one more after theone more, you're good.
So the, the race itself, theroute, the geography of it does
make it a good mental challengeto say like, hey, I you know, if
you're not prepped for thedifficulty of the second climb,
if it's not, uh, depending onyour skill level, you're gonna
struggle now.
Speaker 1 (43:27):
Does rob silver have headphones on?
At this point.
Speaker 2 (43:29):
Absolutely not, never Stop.
Only once have I played musicwhen I'm biking, and it was
prepping for the— I'm assumingmost people there do.
A lot do, but not too many.
For safety reasons, bicyclistsshouldn't really wear headphones
, but now they have the bone earheadphones so you can hear
everything around you.
So that is changing a littlebit.
I think not as many peoplewould as you expect, but there
(43:54):
certainly are people that do.
I've only played music once andthat was on my long ride here
prepping for this one, and Iknew I really needed to get over
the hump.
So I put a Freebird on and putmy phone in.
I didn't have headphones, Ijust put my phone blasting in
the bike jersey playing Freebirdfor the last 20 minutes of that
ride, two times through Greattalk.
Speaker 1 (44:13):
So let me ask you this Is this a new tradition for
the Silver family that you guyswill continue to do, or do you
have other goals, other racesthat you want to participate?
Have you guys discussed any ofthat?
Speaker 2 (44:26):
My brother-in-law is trying to get me to do a few
more with him, thinking aboutdoing like a sprint triathlon
here or there and stuff you know.
But we'll see I have too many,you know, fitness interests.
I got to kind of narrow downwhat I want to do.
So but doing doing a sprinttriathlon here and there, it'd
be good Still lifting heavy.
Speaker 1 (44:39):
Yeah.
Speaker 2 (44:39):
It's all about how the joints and everything
respond and managing all of that, but definitely going to try to
continue this with my dad asmuch as possible.
He did say this past year wasprobably his last one without an
electric bike.
So now you can go to theelectric bike.
So they're not.
You know it's not.
You still have to pedal andit's still.
I don't know what thepercentage is of how much you
have to pedal it yourself, butyou know he's going to be 77 for
(45:00):
the next one and just thatlittle bit of extra help will be
all is necessary to is that adivision within the race, or
that's just like Citizens isopen, it's open, you can do it
everywhere, you go everywhere.
People do it on a unicycle.
Yeah a dude on a unicyclestarts at like 4 am, 5 am to do
it.
Just the experience alone.
Tandem bikes with kids.
Speaker 1 (45:17):
I'm sure the scenery there is gorgeous when it's not
pouring snow on top of you.
Speaker 2 (45:23):
I mean I think it's all beautiful yeah I'll try to
put some of the pictures up thatgo along with this.
They're pretty, pretty crazy,especially the professional
photos very cool, rob man.
Speaker 1 (45:32):
What a great experience.
I think you motivated me now toat least start off somewhere.
Slow, I might do the.
I think the the dolphinchallenge 5k um is a good place
to start, but um wonderfulexperience and and I appreciate
you sharing with that, with us,with our new episode of how I
did this.
I don't know, yeah, I gottafind a title for these types of
episodes, but that's very coolthese experiences that you had
that with us, with our newepisode of how I did this.
I don't know, I gotta find atitle for these types of
episodes, but that's very cool.
These experiences that you had,that was good.
Speaker 2 (45:54):
Thank you, man All right.
Thank you for listening to thisepisode of the fitness fiasco
podcast.
You can find more informationabout the topics covered today
and in any other episode on ourwebsite, fitnessfiascocom.
If you're looking to connectwith our hosts, you can reach
Eric on Instagram at EricBustillo, that's
E-R-I-K-B-U-S-T-I-L-L-O.
(46:15):
Mike on Instagram at Mike OsunaFitness, that's
M-I-K-E-O-S-U-N-A-F-I-T-N-E-S-S,and Rob on Twitter at Rob
Strength.
Thank you,
What's up, guys?
Welcome back to the FitnessFiasco podcast, which we could
be rebranding sometime soon,right?
Speaker 2 (00:05):
Yeah, or maybe rebranded by the time this gets
released, who knows?
But we're still availableeverywhere.
Podcasts are either underFitness Fiasco or potentially
InFit Lab podcast at this pointAwesome.
Speaker 1 (00:15):
And you're doing a great job with posting it
everywhere, because when I poston social media, I just say
wherever you guys listen topodcasts, so it's easy, as
opposed to listing all of them.
But most people are on the, thetypical big one, big ones,
right, like apple and spotifyand whatnot.
So, um, we're here with robsilver myself.
Michael suna, eric bustio willnot be joining us today, but, uh
(00:35):
, this is actually a good one,because we're talking about
rob's endeavor into the cyclingworld, right, rob?
So you just did a.
Uh, you trained for a bike race, correct, correct, correct.
Can you give us a little bit ofa?
What's the title, what's thename of this bike race?
Speaker 2 (00:49):
Yeah, so the bike race itself is is super cool and
it has a pretty good history.
It's called the iron horse bikerace and it is in Durango,
colorado.
That is where my parents live,so you'll have, hopefully, if
you haven't listened to thepodcast part one with my dad yet
go listen to that one, becausehe's a very interesting, very
interesting man, very goodstoryteller.
So it is.
It's a 50 mile bike race, which50 miles is not far for a bike
(01:12):
race, but what makes this oneunique is that it's 6000 feet of
elevation gain.
So my parents in the town ofDurango is about 6000 feet above
sea level, plus or minus feetabove sea level, plus or minus.
And the bike race itself goesup past a ski resort, which is
the first hard climb, which isabout a 9 000 feet elevation.
But then it goes up to twomountain passes, coal bank pass
(01:35):
and molus pass, which top out atabout 11 000 feet of total
elevation.
So you are climbing, and notonly do you have to climb on
this one, but you climb up tothe first one, go back down,
climb up to the second one, goback down a bit, climb up to the
third one, go back down.
So it's it's not a flat 50 milerace, it is.
It's tough, all right, yeah.
And the history is really coolthat you know the.
(01:56):
The story is that there were twobrothers.
One of them was the engineer ofa train which goes from the
town of Durango to the finish,which is in Silverton a lot of
silver in Silverton, hence thename.
And if you remember, out ofColorado there was a river that
turned orange because of somechemical arsenic poisoning when
a mine lost its reservoir oldmine you know broke open.
(02:17):
That's where this is and theSilverton is about 9,000 plus
feet elevation and the trainruns between the two.
It used to be a mine train, nowit's a tourist train Really
cool Narrow gauge railway.
And the one brother said onebrother was the train engineer,
one brother was the biker andthey decided to have a race.
Speaker 1 (02:35):
Oh, wow.
Speaker 2 (02:36):
And ever since then.
You know we're in our 52nd,53rd edition of it.
Right.
So now we're at the 53rdedition of the durango iron
horse.
Speaker 1 (02:47):
You know durango to silverton iron horse bike race.
Very cool.
And what's the terrain like?
Is it a?
Speaker 2 (02:49):
are you on road bikes , you're on mountain bikes or
it's on road, so they actuallyit's on a may, it's called the
million dollar highway and ourgood friend ozzy actually had,
you know, recognized it rightaway because he rode his
motorcycle.
I remember that comment yeah andso they close the highway for
this bike race.
So that's the coolest part.
It's one of the only ways toget between Durango and
(03:10):
Telluride.
It's the shortest way it's anhour and a half two hours for
that drive, versus three and ahalf hours the long way, called
Lizard Head Pass, but thatdoesn't matter here.
So they close the highway downday Um and you get to bike ride
it.
Speaker 1 (03:25):
Is this your first time doing this race?
Speaker 2 (03:26):
So I've done it.
So my dad did it the first year.
He moved out to Durango and Itold him that I would do it the
next year if he wants to do itagain, and so kind of.
And he did, and ever since thenI've I've gone out either every
other year or a few years in arow, depending.
You know, covid kind kind ofmessed it up a little bit and
then I had covid one year, sothere was a year or two I didn't
do it, and so I've done it afew years in a row.
Uh, so I've now done it fourtimes and I believe he's done it
(03:48):
seven or eight.
Does it get easier now?
Speaker 1 (03:51):
um, you get familiar with it, but I could imagine the
same level of training.
Speaker 2 (03:55):
No, yeah, it does not get easier, you know,
especially in in my stance,which we'll talk about with the
training wise, because I don'ttrain bicycling year round but
you understand where the pain isgoing to be and you understand
what you can and cannot do atcertain points um so that
familiarity definitely makes itmentally easier understood and
(04:17):
is this a recreational race orare there, like, pros involved?
that's what.
That's a great question.
You know, and that's what makesthis race so unique and awesome
is that they havesimultaneously the professionals
go and then you have thecitizens go.
So, like in years past, youknow, so a direct.
If you're anything related tocycling or watch the tour de
(04:38):
france, you probably know thename sepcus.
He didn't compete this yearbecause he had covid, but sepcus
was very you know, it was his,I think you know, his first time
really getting in the limelightwas last year on the tour de
France, and he's from Durangoand his dad is from Durango and
his dad was one of the primaryreasons that Durango was really
able to grow.
And so he's him and his familyare are Durango legends and he
is one of the best cyclists youknow.
(04:59):
Best American cyclists you knowcurrently Just didn't, you know
, have the chance to do the Tourde France this year because of
COVID, so I've done the racealongside him.
And here's one of the best youknow that is one of the best
cyclists there are right now.
That's like saying you're goingto go out and play baseball
with Shohei.
Speaker 1 (05:14):
Otani, yeah, yeah.
Speaker 2 (05:18):
I was trying to look for the correlation there.
Yeah, yeah, like just you,Miami, you can play a pickup
softball game.
And here comes Jorge Posadacoming out to play against you,
you're like fuck it.
You're playing with Nick andSergio.
Speaker 1 (05:28):
Yeah, yeah, tough enough.
Speaker 2 (05:30):
But yeah, it's like that.
So that's what's really cool isthat you get these professional
cyclists alongside citizens,and that's one of the reasons
why it hasn't become like amajor tour stop is because if it
becomes a major tour stop forthe biking tours and a bike race
, they can't have the citizensdo it.
They're like no, we're notgoing to do like.
This is entrenched in durangoculture, right so have.
Speaker 1 (05:50):
They're keeping it traditional with that.
Now is is this your first?
Is this the only race that youparticipate in, or did you start
off at like c-level races?
Speaker 2 (05:58):
no, this is the only one I've ever done.
Speaker 1 (05:59):
That's insane of course you would pull something.
So tell little bit about um.
So your motivation is to dothis with your dad.
Do you guys try to staytogether?
Do you make the best man win?
How does that work?
Speaker 2 (06:10):
Yeah, so the, the the first year we did it, we
actually unfortunately got gotseparated, um, because it starts
out really cold, right.
So when you start it's it'slike 20 degrees in the twenties,
maybe thirties if you're lucky.
So usually you have on a fewextra layers, um, and so the
first year my dad goes to takeoff his, his leggings during
this climb and I said I'll meetyou at the at the first rest
(06:32):
drop, and I never see him pastme, he doesn't see me waiting
for him, and and we getseparated.
So that was kind of unfortunate.
So the second year I made surethat I wanted to um, the second
year I made sure that I wantedto prevent that from happening.
So you know, I stuck with himfor for most of it and then,
right at the very end, one ofthe, you know, most fun parts is
(06:52):
your descent into Silverton.
So from 11,000 feet down to9,000 feet, you fly, so you hit
50 miles per hour on the bikeright.
Yes, it's scary, there's cliffs,so you know, you the one missed
turn and, yes, you are dead.
Yeah, but it's so fun, ofcourse.
So, like, at that point I waslike, all right, see you down in
Silverton and would go.
And then the third year, I saidsorry, but my training was
(07:15):
pretty dialed in this year.
I'm going to see what I can doon this one.
And then this past year, thefourth year, I actually went
with not only my dad and I butalso my wife's brother, danny,
and his good friend who's now agood friend of mine Dan.
So there were four of us thatdid it and we all went at our
own pace, but Danny and I endedup together for a good portion
(07:37):
there towards the end of it.
So we have some good photos, orgood videos that Danny was
taking of it snowing on us quiteheavily at the top of of this
race.
And this is in may, you'resaying this is in may memorial
day weekend.
Speaker 1 (07:48):
It's always the saturday of memorial day, so
wild that, uh, we're down herescorching hot and you guys are
covered in snow.
Um, okay, so it happens in may.
When do you start, or do youeven start prepping for this
thing?
I mean, I ask because you'rerob silver and you're always in
great shape.
So tell me a little bit aboutthe training protocol, the cycle
, walking into it, like thattype of stuff.
Speaker 2 (08:09):
Yeah.
So, and it's this ties kind ofinto you know, the snow and the
elevation is my mindset.
So from a physiologicalperspective, from what I am
aware and I'm pretty sure thisis accurate and through my own
experience this is accurate it'stougher to adapt to the heat
and humidity than it is toelevation.
Elevation always gets the thesaying of like, oh, it's so
tough to do stuff at elevation.
(08:30):
Yeah, well, come to florida andplay in july.
Yeah, like, whatever you'regonna do, like you're gonna die.
Like it's the heat and humidityis tougher.
You need to.
You know the the plasmaincrease is required in your
blood.
Plasma increase is required toto maintain high performance in
the humidity is so much tougherthan the red blood cells needed
to to go at at elevation.
It just takes longer.
(08:50):
Like elevation, you can go inand adapt soon.
Humidity takes a season, right,and that's why the dolphins
should never lose right.
They just run a fast pacedoffense and they should win
every game down here.
Speaker 1 (08:59):
But no, that's different story, but either way,
so the adjustment process isshorter for elevation than it is
for heat and humidity.
Speaker 2 (09:05):
Correct.
So I've always said you havethe elevation right.
I'm not worried about thatbecause I'm going to be training
in Florida and I'm going totrain in April and May and I'm
going to go out and I'm going todo these long rides and I'm
going to have the heat andhumidity and I'm going to adapt
to that and that's going to bethe equivalency to your, to your
(09:29):
elevation.
So I'm not, I'm not worriedabout that.
I just need to be comfortableon a bike.
That's always.
My thing is is you know, thisrace it's only 50 miles.
You know, tour de france bikeriders, they go like the 30 to
40 mile, like 30s on the flat.
They're going like 30 mile perhour on the flat.
So it's a you know it'd be takethem an hour and a half to do
this to to do to do 50 milesflat.
If not, if not quicker this,the professionals do this race
in just over two hours, which isinsane that they're going like
(09:51):
20, you know, 24 point, somemiles per hour, when they're
going way you know elevationchanges is crazy us.
You know our general times arearound the four hour mark, right
, four to five-hour total time.
My fastest has been close tofour.
My slowest has been closer tofive.
Including the break times,that's total time.
So, going into this, the mostimportant variable is I need to
(10:15):
make sure I'm comfortable on abike for five hours.
So that's the most importantthing is I need to know that I
can be comfortable on a bike forfive hours.
Speaker 1 (10:24):
When you say comfortable, do you mean your
crotch straddling, a seatcomfortable or your aerobic
capacity on a bike uphill?
Speaker 2 (10:34):
Both Okay, Both right .
So you need to have themuscular endurance to I'm not
talking about pedaling.
You need to have the muscularendurance to be in that position
, that seated crotch position,for five hours, Just like if
you're running a marathon.
Your upper back needs to havethe endurance to hold you up for
that period of time.
And that's where a lot ofpeople underestimate the
(10:56):
importance of strength training,for it is the importance of
having those muscles strongenough.
And have that enduring capacityin the weight room will really
help when it comes to holdingthat posture during the longer
race.
Speaker 1 (11:08):
What do you find more challenging when it comes to
the muscular aspect of it,because you're in a hinged flex
position, your triceps, it'sisometric movement.
What do you find?
That was the first thing togive out, if you will.
Is it your lower back?
Is it your arms?
Is it the the legs?
Speaker 2 (11:24):
yeah.
So the I mean the the impact onthe shoulders and triceps is is
pretty significant.
Um, I they they get tiredduring the race, but they're not
the failure points.
But, like, in terms of training, you do have to, you do have to
take into account the beat downthat your triceps and shoulders
get just by holding you up inthat position.
Um, what I do for and around mylegs, for training leading up
to it is is something I want totalk about in a little bit
(11:46):
detail over on.
But during the race itself,what cramps up are usually like
adductors, muscles that aren'tused to that long volume, and as
your hamstrings and quads startto fatigue, the adductors take
a little bit more of the loadand they're not used to it.
So that's, you know, part twoof being able to be confident
pedaling for five hours.
Your adductors need to.
You know all the muscles aroundthere need to fail, so they
(12:06):
need to be able to take that,take that load on the bike race
Okay, good point.
When it so, then you know.
When it comes to my training,how did I prep for this over the
period?
When do I start prepping for it?
I want to really look at thelast two years.
So two years ago was it now2024.
So in 2023, I did it, andthat's when I had my best time.
(12:27):
2024, I did it, but that'swhere I had our newborn son.
That was born in December.
Speaker 1 (12:33):
So we knew it was going to be the X factor.
Speaker 2 (12:35):
But Mel's brother, my brother-in-law, already wanted
to, you know, was committed todoing it.
So I'm like, yeah, we're, we'regoing to do it, like I'm going
to come out and I'm going tofind a way to get it done.
So in 2000, when it came to,when it come to organizing my
training 2023, my goal was notonly to'm just going to count.
You know, like this is going to.
You want to be a skinnybicyclist?
(12:57):
They're super skinny.
Look at Lance Armstrong or anyof these guys.
Right, I wanted to be strong, Iwanted to be big, I wanted to
have a heavy deadlift going intothis, but I also wanted to
train as hard as I could.
So put a huge emphasis onnutrition and recovery.
My training you know, I did mytraining on the bike, which I'll
I'll talk.
I have two, you know, two tothree different variables there,
but it was in the weight room.
(13:17):
I was still training forstrength.
I wasn't, I wasn't doing hugevolume, but I was still trying
to have like the three to fiverep maxes, deadlifts, back
squats, put those in um to and,and you know, put those in to
keep my lower body as strong asas as possible.
Like I was like I want to pull,I want to deadlift 400 pounds,
and then, a week later, I wantedto to do the bike race, um, and
(13:40):
.
Speaker 1 (13:42):
It's so funny how counterintuitive that is to the
untrained recreational athletebecause they would just pick up
a protocol of endurance.
They wouldn't even startthinking about deadlifting and
back squatting, right Like yousay that to somebody that you
meet at you know your global gymhere and you tell me I'm dead
lifting right now, you know athree by five, they're gonna say
you're trying to get bigger,yeah, for a bike race, and it
(14:04):
doesn't make sense yeah, and itdoesn't necessarily make sense
from a performance standpoint,but it does, you know.
Speaker 2 (14:09):
neither does you know not training anything at all.
Not lifting weights doesn'tmake sense from an endurance
standpoint as well.
If you're an endurance athlete,you need the weight room and
there's a huge you know fallacyof a lot of you know running
coaches for doing not so goodyou know strength and
conditioning programs for theirrunners, and it's not because
they're not trying, they justdon't know it's not their field.
Like, I'm not a run coach, I'mnot going to write a running
(14:31):
program.
If you're a run coach, youshouldn't necessarily write a
strength and conditioningprogram because it's not your,
your area of expertise.
Like go go to the experts andso, yeah, there is that huge
disconnect.
But that you know, that was,you know, in 2023, I was able to
do it.
I had a little knee injury thatwas kind of freak nature due to
some limb length discrepanciesthat I had, so that put me back
a little bit.
Wasn't able to pull my 400pounds, but I was pretty close.
(14:52):
I was pulling, I was, I wastrap bar deadlifting 400 pounds
about a month prior and then Iwent to demonstrate a sumo
deadlift and my knee tweaked,demonstrate with like 135 pounds
, but that I was from a limblength issue, that I have just
like a weird sprain, but thatdidn't affect my training too
much, except good did a littlebit, but I was able to work
around it.
(15:13):
Um, now for the, for the bikerate, bike race training.
A lot of this dates back to,you know, about 10 to 15 years
ago.
A lot of endurance, maybe more20 years ago, a lot of endurance
stuff was all about volume,volume, volume, volume.
And then there were somecounter schools of thought that
was like you don't have to havethe, that much volume, you can
do everything in shorterintervals.
And that got a lot of, you know, just doing intervals for
(15:35):
longer races got a lot oftraction but didn't really have
a lot of results.
But then, kind of taking thathybrid approach of all right, I
have to do some stuff long, butI also have to do some sprint
training in there.
What's you know what's theleast amount of long I can do to
get ready for it.
So my schedule was always likein January, I start thinking
about it, right, go for a coupleof rides in January.
(15:55):
So always like in January, Istart thinking about it right,
go for a couple of rides inJanuary.
So this is yeah.
So we're five months out.
So it's yeah, january, start tothink about it.
Do a couple of rides just toget comfortable, cause again
it's having that posture on thebike and we're talking an hour
to you know nothing longer thanan hour.
Wake up in the morning, go foran hour bike ride, try to pedal
hard, get that experience underyou and then in.
(16:19):
Then in February and March iswhere I start to ramp up.
And this will be a lot differentin 2024, believe me, with our
newborn.
So in February and March,that's where I start to do
intervals and I'm like I'm goingto try to at least do one day a
week where I'm doing intervalson the bike and that is anything
from 400 meters, 800 meters amile, five minutes, 10 minutes,
(16:40):
four minutes with various restintervals in, just to have
variations of pedal hard, take abreak, pedal hard, take a break
.
Try to do that one day a week.
Speaker 1 (16:48):
I'm sorry.
What's your RPE during theseintervals?
Are you going at a 10, yourballs to the wall in these
intervals, or are you pacingyourself, depending on the
amount of sets and rest ratio?
Speaker 2 (16:59):
yes, yeah, yeah.
So it's more like I'm trying to.
I'm always trying to go hard,right, the goal is always to do
stuff at the highest intensitypossible, but it's over with
that whole, the whole session inmind.
So if I'm like I'm gonna, I'mgonna go, and I do a lot of this
in the gable.
I do a lot of the intervals inthe gables, either around
granada golf course or countryclub prado, um, because I know
the distance is there and I liveby there.
(17:20):
Um, I will, you know, if it's,if I'm gonna do something like
I'm gonna do half mile repeat so, which is about two minutes on,
and then I'll be like then I'llrecovery for 30 seconds to a
minute and do it again, and Idon't have a the strictest plan
I'm, you know, I kind of can flyby the seat of my pants on a
lot of this and be more accuratethan most programs ever will be
, but that's, you know, a littlecockiness on that aside.
(17:40):
So I'll be like okay, and thenafter three or four of them, I
need an extra two minutes torecover and then I'm going to do
it hard.
But my goal is like so I'mgoing to always have my goal
roughly and it's going todisrupt my session, right Cause
I want my session RPE, to be ashard as possible.
It's always about trying toincrease that intensity of of
(18:02):
the session.
I'm not doing it at the volumewhere I necessarily need the
easier you know to to tone back.
So I was only doing that onetime a week and then if I got a
second.
Yeah, once a week was about itand then if I get the second
session that's where I'm doingI'm gonna slowly try to get more
time on the bike.
So it'd be like all right.
(18:22):
You know, my intervals was 45minutes because I didn't wake up
quick enough, right, or that'sjust what it was.
It took me 45 minutes and mylegs were spent and I'm good.
Now the second session onsaturday, I'm just gonna go out
and I ride for 60 minutes.
If I feel good, go 90 minutesand just try to push the pace
right, just try to go at thathigher pace.
And I would repeat that, asmuch as I could through February
(18:43):
and March, make the intervals alittle bit harder, just feel
myself, get in better shape andmake that second bike ride.
If I could, a little bit longer, a little bit faster.
Speaker 1 (18:51):
Now, are you doing any other cardio aerobic
activity outside of it?
I mean, you're doingStairmaster, you're doing
stationary bike, you're doingrowing or anything like that
during your training, or this isit?
Speaker 2 (18:59):
I'd always thought about it, but I never really
ended up doing it, just becausemanaging that recovery while
still trying to lift weights wasstarting to become too hard.
I did want to run stairs.
You know, I wrote stair runninginto my program one time and it
just didn't manifest itself,manifest itself, um.
I put rowing intervals into theprogram one time and just didn't
quite man itself, manifestitself into what I was able,
(19:19):
able to do and manage recovery,which manage recovery is is very
important and you know for forthis year 2020, and then I'll
get through through April andMay.
April and May is where itreally ramps up.
Speaker 1 (19:30):
Right.
Speaker 2 (19:30):
A good February and March.
Make April and May means youcan.
You know April the two monthsprior.
That's really where it startsRight.
Speaker 1 (19:36):
Right, that's seven weeks.
You know, third week of May,right?
Yeah, okay.
Speaker 2 (19:44):
Yeah.
So, like you know, push comesto shove, I can start training
for it on April 1st and I have aplan to get there Now.
If you have a good February andMarch, it makes that April and
May much better.
Like you're now you're you'renow you're training to complete
it.
Um, and I, and I keep that same, that same format.
I try to do two rides a week.
The one on the weekends nowneeds to start getting longer.
All right, so I basically eitherstraight linear progression, go
from, go from an hour and ahalf on a Saturday or Sunday and
(20:06):
, and by you know, two weeksprior, I'm trying to go out
there and hit an 80 mile bikeride which will take five hours,
you know, plus.
So it's just what do I need todo on april 1st to take now to
have a a 20 mile?
You know, 20 mile ride takesunder an hour and a half.
And again, this is a forgot tomention this I'm I'm all about
(20:30):
the little mind games.
You know this is from from mywrestling days.
How can I be mentally tougherthan my opponents?
I don't have a road bike.
Speaker 1 (20:37):
Jesus, you have a mountain bike.
Speaker 2 (20:38):
No, I have a single speed.
Oh my God, I have a singlespeed commuter bike.
Jesus Christ, yeah.
So I'm like in Miami.
Speaker 1 (20:45):
Tell me this isn't the old bike that you rode up in
when you got the job.
Speaker 2 (20:53):
I wish I still had that one.
I wish I was like in themountains.
You know you're in that lowgear most of the time.
Why should I give myself theluxury of being able to switch
gears in Miami, like, no, I'mnot going to have that option.
I'm going to go buy a singlespeed bike and I'm going to
train for this on a single speed.
Speaker 1 (21:09):
Yeah, right For sure.
Speaker 2 (21:11):
So yeah, I've done everything on a commuter single
speed.
It's got the thin-ish tires,but it's still.
It's not a race bike, it's nota road bike, right?
Speaker 1 (21:18):
So yeah, that's insane.
Only Rob well, I would say theRob Silver types, because I used
to run the hill and the OrangeBoy at 1 o'clock in the
afternoon as opposed to 7 am or7 pm, because I wanted that
unbearable heat to make iteasier when I walked into camp.
Speaker 2 (21:31):
Yeah, yeah, and then like another thing for the
mental mind games I never wearheadphones.
Why should I give?
Why should I give myself nomusic?
Speaker 1 (21:38):
the mental excuse nothing, right, nothing, it's
just you and your thoughts.
Speaker 2 (21:42):
Yeah I want to enjoy the pain.
I'm gonna be here and enjoy thepain, holy shit which a lot of
this I learned from a wrestlingcoach, uh, from university of
minnesota, jay robinson.
He had his wrestling camps thatI did when I was a sophomore,
going into junior and juniorgoing in.
No, sophomore going into junioris when we did the intensive
wrestling camp and that thing'slegendary.
(22:02):
Um, you know, and, and JayRobinson, if, if anyone can has
a connection there, I would loveto interview him for this.
He's kind of disappeared sincehe uh got kicked out of
Minnesota for a little Adderallscheme that was going on with
the wrestlers, but I would loveto love to sit and talk with him
because he probably had thebiggest impact on my life
outside, you know, for such ashort period of time with him.
But yeah, that was, that was.
It was like I'm not going tohave headphones because why
(22:25):
would?
My goal is to just immersemyself in this, in this pain of
riding the bike and being, youknow, in physical exertion.
I'm not going to try todistract myself.
Be in the bike and being, youknow, in physical exertion, I'm
not going to try to distractmyself.
Speaker 1 (22:38):
Be in the moment.
Speaker 2 (22:38):
Yeah, yeah and so yeah, I'm you know the whole
time doing it.
I'm you know in my thoughts.
Speaker 1 (22:46):
Let me ask you this the 2023 pre-baby five hour
rides on Sunday.
I think about that in my lifenow Sundays, right, that's when
you were doing it?
Yeah, usually, usually.
Sunday, sometimes maybeSaturday Family day?
Yeah, Were you by yourself?
Was Mel going with you or no?
Hey, babe, I'll see you in fivehours.
I'll be back for lunch.
Speaker 2 (23:01):
Yeah, so I would wake up.
I mean, the heat and humidityis one thing, but at the same
point you got to kind of youcan't be out in the sun for five
, six hours, so you know towardsmore.
So I don't remember exactlywhat time I started 2023, but
now, with our baby, I was wakingup at 4 am to do these rides.
Speaker 1 (23:19):
I was like I'm you know, beat the heat.
Plus, you're a family man.
Speaker 2 (23:22):
Correct.
Speaker 1 (23:23):
I need you here.
Speaker 2 (23:24):
Yeah, so I would tell my brother-in-law and friend,
dan be like hey, is anyone goingto join me at Black Point,
marina, at 5 am, like I'm goingto leave the house at 4.
On a, I'll be down Sunday.
Yeah, I'll be.
I'll be down.
I'll leave the house at four 30.
I'll be done at black point by5.
Speaker 1 (23:37):
Yeah, no one ever joined me.
Of course it's a.
It's a.
It's a.
I mean we wake up on earlySunday mornings to come and
record.
I can't imagine to go for afive hour back ride.
Speaker 2 (23:50):
You know most people are going to, but before I
wasn't doing it as early.
But yeah, I was still hittingthe road at 6 am and being off
by 10 or 11, I think I learnedthe hard way the first year to
not be out past 12.
I would start sometimes at 7and be done at 12.
Speaker 1 (24:05):
You're worried about heat exhaustion, heat stroke.
Yeah, you just start thesunburn.
Speaker 2 (24:09):
This is becoming too tough to recover to and I don't
need to be out in the heat then,but just being out in the
humidity from 7, 8, 9 in themorning through to 9, 10 is
enough.
Speaker 1 (24:21):
Let's stop there.
I want to check the camera,sorry.
Speaker 2 (24:25):
Unfortunately, I'm just going to keep this playing
right now.
Do we start it?
Yeah, I'm like this isn't goingto be that long of a one and
I'm like shit man, I'm talkingabout so much stuff.
Speaker 1 (24:41):
We're talkers bro.
Speaker 2 (24:42):
Yeah.
What's good and hopefully thecamera.
Speaker 1 (24:49):
It'll give us good little clips, you know, since
we're more zoomed in it'll be alittle bit more clear, the
visual, if you will so where arewe at right now we're talking
about that glad.
Speaker 2 (25:03):
I remember the single speed that was uh holy shit,
that's insane.
Speaker 1 (25:10):
I'm listening to you talking and I'm like this seems
pretty motivating.
I might want to do this fuckingrace one day.
I signed up for the DolphinChallenge a couple years back
and I was in talks with thedolphin people about some stuff.
Speaker 2 (25:25):
And I'm like yeah.
Speaker 1 (25:26):
I just did the 100-miler.
They're like Mike, I don'tthink you know what you're
getting yourself into here Likeyou just can't just go and do
100 miles on a bike.
Speaker 2 (25:34):
Yeah.
Speaker 1 (25:34):
Me.
You know my arrogant self Okay.
And we're back and we're backAll right.
So let me get the all right.
So we're seven weeks outtraining.
You ramp it up two times a weekon a bike, right?
(25:55):
Yeah, so weight trainingcorrect.
Speaker 2 (25:57):
So again, for you know, a similarity between that
I've I've kind of got this thisover the years is, you know, I
you can do it two times a week.
I would.
I was not really, maybe once ortwice I was able to do three
rides in a week.
Over the four years I've donethis right.
So again, that's a differencebetween like difference in terms
of the efficiency that I neededto bring into my training,
versus someone else who can goout and do four or five rides or
(26:19):
runs a week.
It's like, in two times a weekI can do this.
One needs to be short and tense.
The goal of those intervals isas hard as possible.
Whatever you're doing, theyneed to be hard, you need to
push yourself Right, and sothat's what I did.
Is, how can I ramp up myintervals to make them as hard
as possible?
And probably through April Idid intervals and then by May
you know, then that second ridewas almost more a recovery ride
(26:43):
or, you know, maybe a time trialwhere I would just go hard for
45 minutes or an hour and andand that was it can kind of, you
know, tone down those intervalsinto may, because in may my
weekend rides were three, four,five, six hours long.
You know, getting up to that 80mile, trying to get up to that
80 mile mark and you chose 80miles.
Speaker 1 (27:03):
Uh, specifically because you're trying to equate,
for because the race is only 50miles, the time, the time the
time, just time on the bike,Right, that's what it ended.
Speaker 2 (27:12):
I don't think I ever hit 80, but I came close.
Just you know time on the bike,Like Mel's.
Like where are you?
I got to get home.
Yeah, yeah, Like yeah, I'mcoming home.
Speaker 1 (27:19):
So let me ask you this, I just you're are you you
increasing your calories inorder for this hugely?
Speaker 2 (27:29):
Yeah, so in 2023, before the child I was able to
put more time into recovery.
So my weightlifting was stilltotal body.
You know, I wanted to get thethe.
My weight training was stilltotal body.
Get the legs strong, um, youknow, squat, jump, all that
stuff as long with upper body.
I was probably drinking threeto I was drinking maybe two full
32 ounce things of of kefir, um, a day.
(27:51):
Wow, and that was my, you knowplus you know, having more toast
and normally I'm very likeprotein heavy, like still pretty
paleo food, you know, paleoplus plus carbohydrate sources
is more or less how my wife andI eat, um and so then I was like
a lot more toast, a lot morepancakes with breakfast, you
know, and then drinking, youknow, a quarter gallon to half
(28:13):
gallon of fermented milk yogurtevery day, because you need all
the calories, plus carbohydrates, for the new endurance endeavor
.
Yeah.
Speaker 1 (28:21):
Did that?
Did your nutrition protocol orcalories also go up as training
went up?
So come April, may, did youalso increase your calories.
I didn't track it that much.
No, no.
Speaker 2 (28:31):
I just eyeball everything but my weight, like I
was yeah, that's where I'mgoing with this so that in the
two years the first year I didit like you I could like I got
slim, like I went from, like I'mnormally, like.
Mid 160s is natural for me.
I was like 155 when I did it Ididn't like it next year I was
able to maintain, and then thatthird you know this 2023, when I
was still able to do thestrength training and everything
(28:52):
I was trying to get heavier.
I was like I'm trying to buckthe trend, let's get heavier
while we do this.
So I did.
I was able to, normally at 165.
I got up to like 172, oh wow.
So I did the race at 172.
My legs were so big that theyburned holes in my bike shorts
because my thighs my thighs wererubbing each other.
Speaker 1 (29:10):
No shit okay.
So yeah, my inner thighs werebleeding by the end of it, not
because they were touching which, yeah so, aesthetically
speaking, you looked more jacked, you look bigger and I had my
best time and you had your besttime on.
On the body fat percentage, doyou think you went up or down?
Speaker 2 (29:26):
I was probably up a little bit okay, but not too
much okay not too much.
Speaker 1 (29:30):
Um, let me just talk post-training or post-race.
You obviously decreasedsignificantly the amount of time
that you're on a bike becausethe goal is over, it goes to
zero, it goes to zero.
Speaker 2 (29:39):
Okay, screw that.
Speaker 1 (29:42):
You also reduction of calories, because you don't
need them anymore, right?
Speaker 2 (29:47):
Maybe Okay.
Speaker 1 (29:50):
You said that your legs.
Did you lose size in your legsagain?
Speaker 2 (29:53):
Yeah, I started losing a little bit just because
I wasn't force feeding thatmuch food.
Speaker 1 (29:58):
The stimulus creates what seems to be, Rob, as a big
cyclist right, and then thestimulus subsides and then you
go back to baseline, if youwould Correct.
Okay, so you said that what I'minterested in now, being a
father of a four or five and a15-year-old how was some of the
differences between 2024 withthe baby and 2023?
(30:21):
Clearly, there's a huge like wesaid earlier X factor here that
plays into it.
Speaker 2 (30:26):
Yeah.
So I mean, from the trainingperspective, the biggest thing
was, I know recovery is going tobe impacted.
Yeah, so in 2023, I still, asI've said a few times total body
did lower body training.
In 2024, I did no lower bodystrength training because I was
not able to manage that recovery.
I don't know if it was becausethe slightly disrupted sleep and
(30:46):
our son is an amazing sleeper,so our sleep wasn't that bad but
like I could tell that that mylegs, my knees, were not happy.
Maybe it's because I had toramp up the volume too quickly,
but my knees were saying, hey,you can't bike ride twice a week
, um, and lift weights and liftlower body weights.
So I so it was about earlyapril, maybe a week or two in
(31:08):
april, which is more or lesswhen the training started for
real this time.
So it's about after a week ortwo in April, which is more or
less when the training startedfor real this time.
So it was about after a week ortwo of training.
I was like I can't do any lowerbody weightlifting this year.
I'm getting my volume from thecycling.
And that and that was a hugechange that really it made it so
I would not be as big.
Unfortunately, I'm no longer asstrong as I was prior, but it
allowed me to maintain thatintensity and level of training
(31:29):
on the bike that I needed and tobe healthy going going into it
so you did better in 20 time.
Speaker 1 (31:34):
Wise, you had a better time in 2023 that you did
2024.
Speaker 2 (31:37):
Yeah 2024 kind of.
I kind of got messed up becauseI had like a stomach bug or
something two weeks prior.
So that mess, that messed up mycapacity, what I was able to do
on on bike race day, like therewas a point where I was like I
don't know if I be able to do it, but we already had my
brother-in-law and friend anddad doing it, so I was going to
do it.
But you know, on bike race dayin 2024, when we started going
(31:59):
on the start in the beginning, Iwas like my leg muscles were
saying no, you, you haven't hadthe calories in the last two
weeks because I was barely ableto eat for three weeks.
(32:21):
I went to mel and I went tohillstones our first night out
with the baby and I had a fullrack of writ or had the, the
half rack of ribs there and andjust, I got home immediately.
Got home that night and was likesomething's weird and then like
out of you know, just couldn't,barely could eat for two or
three days like zero calories in, everything was coming out
right away.
Speaker 1 (32:39):
Yeah, that's not the way that you want to.
Speaker 2 (32:41):
Yeah, like urgent care, like my friend, our friend
who's a physician's assistantwas like oh, you should.
You should get a CT scan.
It could be an appendix.
Speaker 1 (32:48):
I'm like stop scaring us, like there's no pain there
but either way, it was one ofthose situations.
Speaker 2 (32:53):
So that kind of impacted the final result.
But, yeah, I knew I was not inas good a shape in 2024, but I
was in better shape than what myyou know what it ended up being
.
That was just unfortunate.
But yeah, it was the lay offthe lay off the weights and
focus on the training for thelower body weights.
I was still bench pressingheavy.
I was still pull up, doing awhole lot of pull up, so I was
still loading my body throughthat, you know.
(33:14):
But the lower body was not.
It was not there.
Speaker 1 (33:17):
You know, this is where your, your expertise as a
fitness leader comes in, wheresomebody else might've just
pushed through that becausethat's what they did the year
prior, not understanding thatthe recovery portion.
There is this hugetwo-month-old X factor that
plays a significant role in youradaptation to this new stimulus
(33:40):
and if you don't, a commonpractitioner, recreational
athlete, would just try to pushthemselves almost to injury, if
you will.
Or not do any weights at all, ornot do any weights at all, or
not do any weights at all, andwhere you were able to find a
happy balance, understandingthat my knees, my joints, my
body systemically might notrecover as quickly as I want to.
(34:01):
So I'm going to eliminate thisportion I may or may not Because
you still didn't know that,leading into the race, you could
have performed better.
I'm curious about race day,right?
So race day, I've never done anendurance race of any.
I'm lying.
I did a 5k with one of ourCrossFit gyms one time and, uh,
I think we just pulled up fromthe keys and ran it.
(34:23):
But tell me a little bit aboutrace day preparations.
Um, any food that you tookalong with you?
I doubt it was so short.
I don't know if you did ordidn't.
Speaker 2 (34:30):
No, you have to bring food.
You're bringing calories, sorace day, we'll walk through
race day.
How many people would you say?
There are a lot, it's a couplethousand maybe.
Speaker 1 (34:41):
Shut up that big, I think.
Let me see I got to look upthis race.
Pull it up here.
Speaker 2 (34:58):
It maybe not that much.
Let's let me go to writer.
Speaker 1 (35:00):
That's exciting.
That alone, that adrenalinealone, is exciting.
Let me see if I can just copythe website.
Speaker 2 (35:03):
Okay, put it into chat gpt and have chat gpt count
.
That is um, unless it says itsomewhere.
Obviously I'm just trying to doyou know I was telling you off
camera that that I.
Speaker 1 (35:10):
I had signed up a couple of years ago for the
Dolphin Challenge, the MiamiDolphins Challenge, and they
raise money for cancer research.
And in speaking with some ofthe, I knew some of the
administrators there and I toldthem I'm going to sign up for
the 100-Milers and they haveseveral levels.
I don't remember what they arebut they were adamantly, you
(35:32):
know, pushing me against it.
Hey, mike, you know 100-mallers, that's not.
You know where you want tostart off for your first bike
race ever and I'm like you know,come on, I'm a CrossFitter, I'm
an ex-athlete.
They're like I don't think youunderstand the demands of what
it takes to be straddled ontothis.
You know iron horse and andjust be in that position for
that long.
I think the race starts here inCoral Gables and you ride all
(35:57):
the way up to to Dolphin Stadiumin that Dade County Brower line
.
Speaker 2 (36:03):
But you know, being in any.
Speaker 1 (36:07):
I don't want to say ignorance is bliss, because at
this point ignorance would havebeen incredibly detrimental.
I ended up not doing it becausemy daughter was born.
That this just came to me,that's right.
This was five years ago.
My daughter was born thatweekend, so I had a very good
excuse to bow out of that race,but I did.
I signed up for the 100modelers.
You know, obviously.
You know they kept the money.
(36:29):
I used it as a donation, butthis is something that's always
been on my radar of bike riding.
Speaker 2 (36:36):
I'm not a runner, so bike riding would be the next
best thing.
Yeah, no, I don't mind, so Ijust GPT.
Let me down.
It was too much to analyze, Ijust put it into an Excel sheet
to count the lines and format ita little bit there.
So yeah, it was over a thousandin the citizens, wow yeah, so
that is huge.
I was thinking just a couple,you know, maybe 200 people, a
thousand in this, over athousand and then probably a
couple hundred professionalprofessional cycles very
(36:57):
exciting, if not a few, morethan a couple hundred good for
them, so yeah, um, so race dayis race day in terms of of what
you're bringing um again.
We're we're doing this aroundfour to five hours, and it can
be very cold in the start.
Um, so this past year wasactually the warmest start, or
(37:18):
was the cold, I don't remember.
This past year was both thewarmest and coldest I've ever
been on this ride because thesnow came down heavy and hard at
the top um, when we were goingdown into silverton, which is
that flannel where you're going50 miles per hour.
I did not get to enjoy that,because this was a heavy snow is
making the road wet.
It was kicking up this, likeyou know, frozen rainwater into
(37:39):
your feet, your feet were soaked, your hands were soaked, your
body was soaked.
It was it kind of it was anexperience.
It was my son's first snowstorm.
You know, memorial day weekendhe's in his first snowstorm up
at Silverton getting snowed on9,000 feet, um, but yeah, so you
start, you start early and andthe race you know, sometimes
with with my dad who's, you know, push these mid seventies, we
(38:03):
start before and a lot of localDurango people actually start
before the race actually startsbecause they do close, they do
have a cutoff time, um, and noneof us have ever really been a
threat of the cutoff time.
But I think it's just thatpeace of mind, especially for my
dad to, you know, know that hehas the time to, to get up these
passes before they say, Nope,no more people, we got to put
you on the back of the bus to,to, to finish up.
(38:23):
So when you do start early, youget the benefit of the peloton
of professional riders passingyou, all right, so it takes us.
You know, four hours is a goodtarget for the citizens,
professional riders, two hours.
So they're going twice yourspeed Flying by you.
We're going straight uphill,wow, and you're just, you know,
going along hard.
(38:43):
These guys make it look likethey're going flat.
They are flying.
Speaker 1 (38:48):
Eagle killer.
Yeah, just like you're likewhat the like how?
Speaker 2 (38:51):
is that possible?
Just, it just puts it inperspective, the difference
between like a hobby and aprofessional, and and nothing is
quite like here, just seeingthese guys, and then you know
one of them has been, if notmore.
Now I've been on, you know, beenon the tour to France doing
legit professional cycling, yeah, and, and it's, it's, you know,
a site, site to hold.
(39:11):
So over over that, over thislong period.
The general rule is you need toconsume calories about every 45
minutes, right?
Those gels are pretty common.
That that's my chosen food.
Are going to be the gels, butthen I also will throw in a
peanut butter sandwich, peanutbutter and jelly sandwich.
If I need something thicker,maybe another bar in there.
There's water along the route.
There's pickle juice if youhave cramps, so you can always
(39:34):
refill your water bottles.
You don't drink that muchbecause it's not hot, humid, so
you can really do it with onewater bottle and just refill on
everyone.
But I usually take two and havethe Gatorade or have the
Element, the electrolytes, mixedin, and I think I went through
four or five Elements that yearbecause my legs were always on
the verge of cramping because ofthe sickness, the stomach
sickness, the two weeks prior.
(39:55):
So I went through all of that.
I think ChatGPT now is givingmy response on how many names
there are, but XL beat you to itthis time, damn right.
Yeah, and you have.
You usually have a.
You know, the professionals,the locals, they don't.
A lot of them don't needjackets or like layers or
(40:17):
anything because they're crazy.
You know, usually I have a longsleeve and then I have I have a
long sleeve like base layerunder armor, underneath my bike
jersey, and then I have a like along sleeve bike jersey over it
that I wear in the beginning.
So I have the two layers ofsleeves, usually take the long
jersey off after the first climband do the rest of it.
This past year got cold withthe snow, so that was Now, how
grueling is it?
Speaker 1 (40:38):
Is there any moments where like this sucks, I quit,
or you just, I mean with yourmentality.
No, but could you see arecreational athlete For a?
Speaker 2 (40:45):
lot of people.
Yes, yes, for a lot of people.
Yes, and you, and you see it,you see people walking their
bikes up the Hills.
Especially when you don't like,when we take, when we, when we
start early, we don't see a lotof those people.
Um, when we don't start early,you see, you know those people
that you know.
The first year I did it.
I remember riding past thesepeople who are walking their
bike up up one of the Hills andsomeone saying like, like, come
on, you can do it.
Speaker 1 (41:05):
And they're like, we came from Phoenix, it's lower
elevation, and I was like bro, Icame from Miami Like shut up,
and I'm not even a biker, Rightyeah.
Speaker 2 (41:15):
Of course Like so yeah, it's.
Speaker 1 (41:18):
You know I'm going to correlate this just with a side
story.
We went to Red Rock you knowthe famous amphitheater in
Colorado, and walking up thosestairs to get to Red Rock, jess
and I very active CrossFitters,uh winded, but at each, you know
, there's maybe seven or eightlandings on the way up.
There's people, some of them,throwing up on the way up there
(41:39):
because the elevation is so outof shape that we're looking at
each other going.
Jesus Christ, these peoplecan't even make it up the steps.
Like it's brutal.
So I could you could, you know,yeah, so so the the mental
aspect of it, which you have noproblems with.
It is difficult for arecreational athlete that thinks
that they just want toparticipate in a in a pretty
cool historical race uh, notunderstanding what they're
(42:01):
getting themselves into,especially when the elements
have something to say about yeah, and the route itself is tough.
Speaker 2 (42:06):
So the, the, the first climb up to the ski resort
, up shalona hill, is thesteepest, um, but it's the first
half.
So you're not, you know it's.
You have that mindset of ofit's not hard because it's in
the first half and then at thatpoint you're, so that there's
three, those three maincheckpoint, those three main
climbs.
The second climb is not thehighest, the third climb is the
(42:26):
highest, right you finish on thehighest.
But the second climb, so fromthe ski resort down a little bit
and then up to the second climb, is steep.
It's long, not the longest, notthe steepest, but it's steep
and long and it's the second one.
So you're already tired andit's through the trees and you
just can't it.
Just every time you make thisbend and if you don't know the
mileage, you're like, oh, it'sgonna be there, oh, it's gonna
be there.
So the, the climb up coal bankis the mind fuck right that's
(42:49):
the.
That's where you know you preppeople, I prep people ahead of
time.
I'm like this is where you needto know.
You just got to put your headdown, you just got to pedal
through this because this iswhere you're gonna be like, oh,
my god, how much longer.
Like, oh, my legs are startingto cramp.
Like, like I have another climbafter this.
Get through the second one,because then the third one, yeah
, it's gonna be hard, but you're, it's the last one and that's
always it right, you can alwaysdo that one more, and when
(43:10):
there's not one more after theone more, you're good.
So the, the race itself, theroute, the geography of it does
make it a good mental challengeto say like, hey, I you know, if
you're not prepped for thedifficulty of the second climb,
if it's not, uh, depending onyour skill level, you're gonna
struggle now.
Speaker 1 (43:27):
Does rob silver have headphones on?
At this point.
Speaker 2 (43:29):
Absolutely not, never Stop.
Only once have I played musicwhen I'm biking, and it was
prepping for the— I'm assumingmost people there do.
A lot do, but not too many.
For safety reasons, bicyclistsshouldn't really wear headphones
, but now they have the bone earheadphones so you can hear
everything around you.
So that is changing a littlebit.
I think not as many peoplewould as you expect, but there
(43:54):
certainly are people that do.
I've only played music once andthat was on my long ride here
prepping for this one, and Iknew I really needed to get over
the hump.
So I put a Freebird on and putmy phone in.
I didn't have headphones, Ijust put my phone blasting in
the bike jersey playing Freebirdfor the last 20 minutes of that
ride, two times through Greattalk.
Speaker 1 (44:13):
So let me ask you this Is this a new tradition for
the Silver family that you guyswill continue to do, or do you
have other goals, other racesthat you want to participate?
Have you guys discussed any ofthat?
Speaker 2 (44:26):
My brother-in-law is trying to get me to do a few
more with him, thinking aboutdoing like a sprint triathlon
here or there and stuff you know.
But we'll see I have too many,you know, fitness interests.
I got to kind of narrow downwhat I want to do.
So but doing doing a sprinttriathlon here and there, it'd
be good Still lifting heavy.
Speaker 1 (44:39):
Yeah.
Speaker 2 (44:39):
It's all about how the joints and everything
respond and managing all of that, but definitely going to try to
continue this with my dad asmuch as possible.
He did say this past year wasprobably his last one without an
electric bike.
So now you can go to theelectric bike.
So they're not.
You know it's not.
You still have to pedal andit's still.
I don't know what thepercentage is of how much you
have to pedal it yourself, butyou know he's going to be 77 for
(45:00):
the next one and just thatlittle bit of extra help will be
all is necessary to is that adivision within the race, or
that's just like Citizens isopen, it's open, you can do it
everywhere, you go everywhere.
People do it on a unicycle.
Yeah a dude on a unicyclestarts at like 4 am, 5 am to do
it.
Just the experience alone.
Tandem bikes with kids.
Speaker 1 (45:17):
I'm sure the scenery there is gorgeous when it's not
pouring snow on top of you.
Speaker 2 (45:23):
I mean I think it's all beautiful yeah I'll try to
put some of the pictures up thatgo along with this.
They're pretty, pretty crazy,especially the professional
photos very cool, rob man.
Speaker 1 (45:32):
What a great experience.
I think you motivated me now toat least start off somewhere.
Slow, I might do the.
I think the the dolphinchallenge 5k um is a good place
to start, but um wonderfulexperience and and I appreciate
you sharing with that, with us,with our new episode of how I
did this.
I don't know, yeah, I gottafind a title for these types of
episodes, but that's very coolthese experiences that you had
that with us, with our newepisode of how I did this.
I don't know, I gotta find atitle for these types of
episodes, but that's very cool.
These experiences that you had,that was good.
Speaker 2 (45:54):
Thank you, man All right.
Thank you for listening to thisepisode of the fitness fiasco
podcast.
You can find more informationabout the topics covered today
and in any other episode on ourwebsite, fitnessfiascocom.
If you're looking to connectwith our hosts, you can reach
Eric on Instagram at EricBustillo, that's
E-R-I-K-B-U-S-T-I-L-L-O.
(46:15):
Mike on Instagram at Mike OsunaFitness, that's
M-I-K-E-O-S-U-N-A-F-I-T-N-E-S-S,and Rob on Twitter at Rob
Strength.
Thank you,
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