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Vespa Power with Peter Defty
8 Plays5 months ago
#489 Athlete Success with Vespa Power
Welcome
Welcome to Episode #489 of the 303 Endurance Podcast. We're your hosts Coaches Rich Soares and April Spilde. Thanks for joining us for another week of interviews, coaching tips and discussion.
If you have ever struggled with GI issues from too many gels, if you have every struggled to stay ahead of the bonk, if you feel blown up the day after a race - you want to listen to the rest of this episode. We have Peter Defty from Vespa Power joining us to give you some hope.
April, are you ready to talk about Vespa Power? And, are you ready to equip us with some resilience tools?
Heck yes, Rich! I am especially excited to share one resilience tool in our Get Gritty segment that has helped me and my athletes overcome personal challenges and setbacks. But first, let’s shift gears—literally and metabolically. If you’ve ever wondered whether there’s a better way to fuel your endurance engine, this is your wake-up call. Vespa Power might be the performance edge you’ve been missing. Let’s go!
Show Sponsor: UCAN
UCAN created LIVSTEADY as an alternative to sugar based nutrition products. LIVSTEADY was purposefully designed to work with your body, delivering long-lasting energy you can feel. Whether UCAN Energy Powders, Bars or Gels, LIVSTEADY's unique time-release profile allows your body to access energy consistently throughout the day, unlocking your natural ability to finish stronger and recover more quickly!
In Today's Show
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Announcements and News
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Interview: Peter Defty from Vespa Power
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Get Gritty: The Setback Script
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TriDot Workout of the Week: Race Rehearsal
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Fun Segment: Coach Cari Lubenow / “That Pro Triathlon Life”
Announcements and News:
IRONMAN Press Release: Single One Day World Championship in Kona.
From Scott Derue
Dear Triathlon `Ohana,
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Over the past year, the question I have been asked the most has been about the future of the IRONMAN World Championship.
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For the first time in its history, the IRONMAN World Championship moved to split locations in 2023 for two reasons.
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Significant numbers of deferrals from cancellations due to the COVID-19 pandemic required two days of racing, and a 2-day, single-location format was tried in 2022 and found to be unsustainable for the local community in Kona, Hawai`i.
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With a deep commitment to and care for the Kona community, combined with the rich triathlon history and iconic sporting legacy of Nice, France, the decision was made to hold the men and women’s races in different locations.
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In addition, aligned with IRONMAN’s goal of growing the sport of triathlon, it was expected that split locations for men and women’s racing would lead to greater exposure for all and more women participating in the sport of triathlon.
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Since first announcing that format change, we have been meticulous in monitoring and reviewing athlete behavior, collecting feedback, and
Recommended
Transcript
Introduction to Vespa and Episode Overview
00:00:00
Speaker
Vespa, because it's a metabolic catalyst that works with your body's own natural physiology, it's hard for a lot of people to pinpoint what's happening.
00:00:08
Speaker
They know something's happening, but it's not like...
00:00:11
Speaker
taking a caffeine thing when you're, when you need caffeine or when your blood sugar is low, you take a gel, you get this instant picking me up.
00:00:19
Speaker
It's kind of like you just feel naturally good and strong.
00:00:22
Speaker
Welcome everybody to your 303 endurance podcast.
00:00:26
Speaker
Yeah.
00:00:34
Speaker
Aloha, everybody.
00:00:35
Speaker
Get ready for your 303 Endurance Podcast.
00:00:37
Speaker
Woo!
00:00:43
Speaker
Welcome to episode 489 of the 303 Endurance Podcast, where your hosts, coaches Rich Soares and April Spilde.
00:00:49
Speaker
Thanks for joining us for the week of endurance news, coaching tips and discussion.
00:00:54
Speaker
And we have a great interview for you as well.
Interview with Peter Defty on Vespa Power
00:00:57
Speaker
If you have ever struggled with GI issues from too many gels, or if you ever struggled to stay ahead of the bonk,
00:01:04
Speaker
Or if you feel blown up the day after a race, you want to listen to the rest of this episode.
00:01:09
Speaker
We have Peter Defty from Vespa Power joining us to give you some hope, my friends.
00:01:14
Speaker
April, are you ready to talk Vespa Power?
00:01:17
Speaker
And are you ready to equip us with some resiliency tools?
00:01:22
Speaker
Absolutely, Rich.
00:01:23
Speaker
I am especially excited to share one resilience tool in our Get Gritty segment that has helped me and my athletes overcome personal challenges and setbacks.
00:01:33
Speaker
But first, let's
00:01:35
Speaker
shift gears literally and metabolically.
00:01:37
Speaker
And that goes out to Peter.
00:01:39
Speaker
If you've ever wondered whether there's a better way to fuel your endurance engine, then this truly is your wake up call.
00:01:47
Speaker
Vespa power might be the performance edge you've been missing.
00:01:50
Speaker
So let's go, Rich.
00:01:52
Speaker
All right, let's do that.
00:01:53
Speaker
But let's first give a shout out to our show sponsor, Generation UCAN.
00:02:00
Speaker
That's kind of a fun one.
00:02:03
Speaker
UCAN created Live Steady as an alternative to sugar-based nutrition products.
00:02:06
Speaker
This actually kind of falls right in line.
00:02:08
Speaker
Live Steady was purposely designed to work with your body, delivering long-lasting energy that you can feel, whether it's UCAN Energy Powders, Bars, or Gels.
00:02:16
Speaker
Live Steady's unique time-release profile allows your body to access energy consistently throughout your day, unlocking your natural ability to finish stronger and recover more quickly.
00:02:26
Speaker
What do we have in today's show, April?
00:02:28
Speaker
We have our announcements and news, which we do have a lot to share there, Rich.
00:02:32
Speaker
Wow.
00:02:34
Speaker
We have our awesome interview with Peter Defty from Vespa Power.
00:02:38
Speaker
We're going to go over a really great resilience tool called the Setback Script in our Get Gritty segment.
00:02:44
Speaker
Then we have our tryout workout of the week, which Rich is going to cover.
00:02:47
Speaker
And then we have a special, I mean, very, very special fun segment that was gifted to us by a fellow coach.
00:02:55
Speaker
She's in our amazing mastermind group, Coach Carrie Lubinow.
00:03:00
Speaker
And I have not looked at this yet, Rich.
00:03:02
Speaker
I'm going in totally blind at her request.
00:03:05
Speaker
And I'm super excited about this, but we're going to do a version of that pro triathlon life.
00:03:11
Speaker
So I cannot wait to get into that.
00:03:14
Speaker
Okay.
00:03:16
Speaker
I might have cheated a little.
00:03:18
Speaker
I did have to see it.
00:03:20
Speaker
Yes.
00:03:20
Speaker
Because you're reading it.
00:03:22
Speaker
Well, yeah.
00:03:22
Speaker
I got a little heads up on that one, but that's okay.
00:03:25
Speaker
It's going to be a lot of fun.
00:03:26
Speaker
That pro triathlon life, this is going to be stinking fun.
00:03:29
Speaker
Here we go.
Ironman World Championship Updates
00:03:30
Speaker
Announcements and news.
00:03:33
Speaker
First of all, Ironman press release this week.
00:03:35
Speaker
I'm sure you've heard of it.
00:03:37
Speaker
Just a real quick recap on this.
00:03:39
Speaker
Ironman has announced a single day world championship in Kona again.
00:03:44
Speaker
This was announced this week over the main points of this are essentially that...
00:03:52
Speaker
Ironman has been doing a lot of observations of athlete behavior, looking at registration behavior, looking at working through significant numbers of deferrals from cancellations due to COVID.
00:04:07
Speaker
And they have decided that basically Nice will no longer be a second Ironman option.
00:04:15
Speaker
We're not going to be at two days.
00:04:16
Speaker
We're not going to be in two locations.
00:04:18
Speaker
It's going to be one location one day back in Kona.
00:04:22
Speaker
What do you think about that, April?
00:04:24
Speaker
I'm still processing it, Rich.
00:04:27
Speaker
I'm not trying to scapegoat this.
00:04:28
Speaker
I'm still like I have pluses and minuses.
00:04:31
Speaker
Like, I feel like a lot of people have this.
00:04:35
Speaker
When I do think of the Ironman World Championships, immediately my mind goes to Kona.
00:04:40
Speaker
So I can understand why the significance of this is so massive and how much praise it's gotten.
00:04:48
Speaker
But I can also see the other argument that this is going to decrease exposure for women's racing specifically.
00:04:56
Speaker
And I think that is a big downside.
00:04:58
Speaker
And then also slots for women to be able to qualify for Kona are going to, will decrease, but it is matching what,
00:05:07
Speaker
Uh, when we talk about participation rate, so that percentage still matches, it's just less women in totality.
00:05:15
Speaker
So it's a mixed bag of emotions, Rich.
00:05:20
Speaker
You know, I think, I think this is just going to be, we just have to accept that this is going to be mixed reaction to this.
00:05:25
Speaker
Yep.
00:05:26
Speaker
You know, and I think that, you know, to the point that, you know, women, you know, women having their own day of Ironman, a focus just on women has been good for, you know, good for, good for that kind of exposure.
00:05:38
Speaker
I think.
00:05:39
Speaker
Good for the sport as a whole.
00:05:41
Speaker
Yeah.
00:05:42
Speaker
Yes.
00:05:43
Speaker
And, um, but my heart has always been in Kona.
00:05:47
Speaker
Yes.
00:05:47
Speaker
No, I feel that.
00:05:48
Speaker
I feel that.
00:05:50
Speaker
I think there's a lot of acceptance of that.
00:05:55
Speaker
And you're going to have negatives and positives in all these shifts.
00:05:59
Speaker
So we'll see what happens, but I'm excited about it.
00:06:03
Speaker
Truly.
Upcoming Athlete Highlight and Event Previews
00:06:05
Speaker
And lots of other racing going on, obviously.
00:06:07
Speaker
We had Ironman Texas last weekend.
00:06:09
Speaker
We've got Wildflower this weekend, I think.
00:06:12
Speaker
Yeah, in California.
00:06:13
Speaker
So good luck to all of you, including Coach Kerry Lubinau, who's doing Wildflower this weekend.
00:06:20
Speaker
Yeah.
00:06:20
Speaker
So good for her.
00:06:21
Speaker
With Vanessa and Ryan.
00:06:23
Speaker
They're not doing it as a relay, but they're competing against each other.
00:06:27
Speaker
So that's really cool.
00:06:28
Speaker
Yeah.
00:06:28
Speaker
Good luck, guys.
00:06:30
Speaker
In our own programming right here on this show, next weekend, we are going to have another athlete highlight with Paul Hunziker, an athlete who just smashed a marathon.
00:06:41
Speaker
Ironically, also using Vespa, who we're not too surprised, I guess.
00:06:48
Speaker
And then we will be doing a webinar on May 13th at Boulder 70.3 Recom.
00:06:54
Speaker
We will recast that as a podcast on May 17th.
00:06:58
Speaker
And then we have our swim, bike, and run camp highlights and interviews coming up to round out the rest of the month.
00:07:10
Speaker
Speaking of the Grit to Greatness spring training camp, those dates again are May 17th and 18th for the swim camp.
00:07:17
Speaker
That's going to be in Colorado Springs and Chatfield.
00:07:20
Speaker
May 24th and 25th, the bike focus camp in Chatfield both days.
00:07:25
Speaker
That's here in South Denver.
00:07:26
Speaker
And then May 31st through June 1st, we're going to be doing a run focus camp in Boulder both days.
00:07:32
Speaker
We are currently at 70% capacity and the current pricing is up on the website.
00:07:40
Speaker
If you want to join us at this camp,
00:07:42
Speaker
Go on to our website.
00:07:44
Speaker
The link is right here in the show notes.
00:07:46
Speaker
Click the reservation page that will submit a reservation and we will get back to you on your pricing and availability.
00:07:55
Speaker
We hope to see you out there.
00:07:58
Speaker
So there you go, April.
00:07:58
Speaker
How about that?
00:07:59
Speaker
Love that.
00:08:00
Speaker
So whether you're processing the big Kona news or locking in your training calendar for our spring camp season, one thing is for sure.
00:08:09
Speaker
There is no shortage of exciting movements in our sport.
00:08:15
Speaker
And speaking of support for that movement, it's time to fuel your curiosity and your performance.
00:08:20
Speaker
So we're going to roll into our Ask a Coach segment brought to you by a sponsor who knows a thing or two about steady energy and smart fueling, and that is Grit to Greatness Endurance Coaching.
Partnerships for Personalized Training Programs
00:08:32
Speaker
So triathletes, you're putting in the work.
00:08:35
Speaker
We're going to make it count.
00:08:36
Speaker
At Grit to Greatness Endurance Coaching, we've teamed up with TriDot to give you personalized training that adapts to you.
00:08:43
Speaker
Whether you're chasing a PR, qualifying for Worlds, or just trying to stay consistent, TriDot takes out all the guesswork.
00:08:49
Speaker
So how to get started?
00:08:51
Speaker
You can either sign up through Coach April's or Coach Rich's link, get a two-week free trial, and dive into smarter training for just $14.99 a month after that.
00:09:03
Speaker
Better training starts now.
00:09:04
Speaker
Click the link in our show notes and let's go with a fire emoji.
00:09:10
Speaker
Let's go.
00:09:12
Speaker
What a great way to transition here into our interview with Peter Defty from Vespa Power.
00:09:20
Speaker
So I got introduced to Peter and Vespa Power by Coach Kurt Madden, Mad Dog Madden, about a year ago.
00:09:31
Speaker
I have had a lot of personal success with it.
00:09:33
Speaker
I introduced it to many of my athletes, including me.
00:09:37
Speaker
Yeah.
00:09:37
Speaker
Yeah.
00:09:38
Speaker
And you had success with this.
00:09:40
Speaker
It only made sense for us to have Peter on to talk about what this is and what it's not.
00:09:46
Speaker
And so here we go.
00:09:47
Speaker
Let's get into that interview right now.
00:09:49
Speaker
We'll see you on the other side and have a little fun with this.
00:09:52
Speaker
Let's go.
00:09:55
Speaker
All right, as you heard in our lead up, we have a special guest.
00:09:59
Speaker
He is a pioneer and innovator in the area of fat adapted health and performance, general manager of Vespa Power products.
00:10:08
Speaker
Peter tests and uses personally all of the products and methods and works with hundreds of athletes in the development of optimized fat metabolism.
00:10:18
Speaker
Welcome,
Vespa's Unique Approach to Energy Management
00:10:19
Speaker
Peter.
00:10:19
Speaker
We are so glad to have you with us.
00:10:21
Speaker
This is Peter Defty, everybody, from Vespa Power.
00:10:24
Speaker
Hi, Rich, April.
00:10:25
Speaker
Thanks for having me on.
00:10:27
Speaker
You know, we have been wanting to do this for quite some time.
00:10:31
Speaker
We have athletes that we work with.
00:10:34
Speaker
I've been personally using Vespa Power since we met over a year ago.
00:10:38
Speaker
Peter, it's been kind of a game changer for me and a lot of our athletes.
00:10:41
Speaker
We're really excited to share this with our audience and help them kind of understand a little bit more about what this is and is not.
00:10:49
Speaker
But before we get to all of that exciting information, we would like our audience to get to know you a little bit better.
00:10:54
Speaker
We have this little fun icebreaker.
00:10:56
Speaker
I don't know if they want to know me.
00:10:59
Speaker
Well, like it or not, we're willing to take the risk, Peter.
00:11:02
Speaker
Yes.
00:11:03
Speaker
We want to know three statements about you.
00:11:07
Speaker
Well, I'm kind of an odd mix.
00:11:10
Speaker
So one thing is I'm a risk taker.
00:11:16
Speaker
And another thing would be I break the rules.
00:11:22
Speaker
And let's see what else we got here.
00:11:26
Speaker
Peter is quite the miscreant.
00:11:28
Speaker
Rule breaker.
00:11:29
Speaker
I'm the John Boyd of sports performance.
00:11:38
Speaker
So John was a fighter pilot, unbeaten in dogfights.
00:11:42
Speaker
He was so good, he was an instructor.
00:11:44
Speaker
So he never flew combat.
00:11:46
Speaker
And, but he was, he was a guy, he never made it past either Lieutenant Colonel or Bird Colonel.
00:11:53
Speaker
I don't even think he made Bird because he pushed up against the brass.
00:11:57
Speaker
Yep.
00:11:57
Speaker
Yep.
00:11:58
Speaker
And he was willing to tell them they were all wrong.
00:12:01
Speaker
In fact, one time he burnt a hole in a general's tie with his cigar, arguing, because this was at a time when they were making jets going fast, and the military industrial complex was just raking the coals over the...
00:12:17
Speaker
to the defense department, surprise, surprise.
00:12:20
Speaker
And, but he was, he was so committed to that, that his mission that he didn't care about the money or anything else.
00:12:28
Speaker
It was just like, these guys are all wrong and, and we need to change things.
00:12:32
Speaker
And, and he was able to do that, but he, he, you know, he never got the accolades he should have.
00:12:39
Speaker
Um,
00:12:40
Speaker
Because of his riskiness.
00:12:42
Speaker
Yes.
00:12:43
Speaker
He's a maverick.
00:12:43
Speaker
Yeah.
00:12:43
Speaker
He's willing to tell willingness to tell people that the truth, the truth about things.
00:12:50
Speaker
Yeah.
00:12:51
Speaker
Yeah.
00:12:51
Speaker
Great.
00:12:53
Speaker
Yeah.
00:12:54
Speaker
So, yeah.
00:12:54
Speaker
I think that opened up a channel here.
00:12:56
Speaker
Yeah.
00:12:56
Speaker
Yeah.
00:12:57
Speaker
Sure.
00:12:58
Speaker
Yeah.
00:12:58
Speaker
So, I mean, you're at the Air Force Academy, correct?
00:13:01
Speaker
Correct.
00:13:01
Speaker
And we don't talk about John Boyd.
00:13:03
Speaker
No, no.
00:13:04
Speaker
John Boyd.
00:13:04
Speaker
That's right.
00:13:05
Speaker
You don't talk about it.
00:13:06
Speaker
He's actually revered at the Marine Corps.
00:13:09
Speaker
I love that.
00:13:10
Speaker
But the OODA loop is taught at the Air Force Academy.
00:13:13
Speaker
Yes.
00:13:14
Speaker
Yeah.
00:13:15
Speaker
Actually, you want to hear something crazy?
00:13:17
Speaker
When I lived at Bowling Anacostia on Joint Base Bowling Anacostia, we had a street named OODA loop.
00:13:27
Speaker
Oh, wow.
00:13:28
Speaker
Yeah.
00:13:29
Speaker
Yeah.
00:13:29
Speaker
It was, it was a loop.
00:13:30
Speaker
Yeah.
00:13:34
Speaker
And for the listeners out here, I mean, this is a good place to jump into this is like OODA loop is a, is a warfare tactics formula that taught fighter pilots and ground troops and commanders how to orient, orient, observe, observe, observe, orient, observe,
00:13:53
Speaker
Determine and act, something like that.
00:13:56
Speaker
Decide and act.
00:13:57
Speaker
And so, yeah.
00:13:58
Speaker
And so, you know, it's not a whole lot different from, you know, a lot of these endurance sports.
00:14:05
Speaker
You got to have that.
00:14:07
Speaker
Tactical mindset for sure.
00:14:08
Speaker
Tactical mindset.
00:14:10
Speaker
And, and I'm always telling my kids to have situational awareness.
00:14:15
Speaker
Right.
00:14:16
Speaker
Head on a swivel.
00:14:18
Speaker
Yeah.
00:14:19
Speaker
So, you know, it's a good place to dive in.
00:14:23
Speaker
That's a great place to start.
00:14:25
Speaker
It kind of reveals a little bit about your personality and nature, which is awesome.
00:14:30
Speaker
Why don't we do this?
00:14:30
Speaker
You know, for the, you know, we've been talking, you know, teasing a little bit about, you know, what this, you know, product is.
00:14:36
Speaker
But we don't yet know.
00:14:38
Speaker
So would you just, like in the plainest terms possible, what is Vespa?
00:14:43
Speaker
Well, there's no real plain term because Vespa is really a disruptive innovation for sports nutrition, right?
00:14:54
Speaker
And so people who work in tech know the term disruptive innovation versus incremental innovation.
00:15:01
Speaker
But we're using that term
00:15:04
Speaker
In a space that doesn't even use the term.
00:15:06
Speaker
That's how disruptive it is.
00:15:08
Speaker
Right?
00:15:09
Speaker
Because you have incremental innovation, which is like the Morton hydrogels, right?
00:15:15
Speaker
Those are all innovative ways to get more calories in.
00:15:18
Speaker
This totally is flipping the whole paradigm on its head by saying, let's try to get our body's energy stores to work better so we don't have to be so reliant on those external calories.
00:15:35
Speaker
So Vespa is really a metabolic catalyst to trigger a higher rate of fat metabolism, not just fat burning, but fat metabolism.
00:15:44
Speaker
So get it.
00:15:45
Speaker
It's not a, it's not a carbohydrate.
00:15:47
Speaker
It's not a fat.
00:15:48
Speaker
It's not a protein.
00:15:50
Speaker
It is a fat cat.
00:15:51
Speaker
It's a catalyst for optimizing fat, but it's actually, what is it?
00:15:55
Speaker
It's actually a naturally occurring peptide.
00:15:58
Speaker
Okay.
00:16:00
Speaker
Okay.
00:16:01
Speaker
Okay.
00:16:02
Speaker
And people look at, you know, I see it all the time.
00:16:04
Speaker
You have somebody look at it there, you know, you get them interested.
00:16:07
Speaker
They look at, they'll flip the back over and they'll see it's got,
00:16:11
Speaker
you know, they see it's got 18 calories and you see them just tune out, completely tune out because the mindset is, is so based on that metric of getting calories in.
00:16:25
Speaker
And it's like, it's not the calories that are in the pouch of best, but it's the, it's the,
00:16:29
Speaker
tens of thousands of calories you have on your body.
00:16:31
Speaker
That's right.
00:16:32
Speaker
We forgot that.
00:16:34
Speaker
Right.
00:16:34
Speaker
And you just, this is your way to tap into those fats as opposed to glycogen stores.
00:16:40
Speaker
That's right.
00:16:41
Speaker
And, and, and, and that was how I interpreted the lie.
00:16:44
Speaker
My, my answer to the lie was one of the biggest things that I'm seeing, and it goes beyond what our conversation about nutrition and fueling and stuff today, but in every aspect of
00:16:57
Speaker
because the way media has been drawn out to us today, it gets us to react.
00:17:03
Speaker
So the big lie today is we're not getting fully informed.
00:17:07
Speaker
It's like, there's so much that we're not being told when we're being told something.
00:17:11
Speaker
And then people just,
00:17:13
Speaker
glom onto that without realizing there's more to the story and there's more to the story that's important for them.
00:17:21
Speaker
So, you know, it's like, yeah, I mean, what we're doing is trying to help people get back to their native physiology that what I call your foundational physiology and build that up first and then use fueling carbohydrates as that icing on the cake to get you to have that extra push.
00:17:42
Speaker
Right.
00:17:43
Speaker
Yeah, that's awesome.
00:17:44
Speaker
Can you describe how it works?
00:17:47
Speaker
Okay, well, let's first go back to that premise of foundational fueling, okay?
00:17:51
Speaker
Yeah.
00:17:53
Speaker
Animals, animal cells, we're made, you know, when you look across species, animals are made, we're created, designed, evolved to burn fat as our main aerobic energy source.
00:18:07
Speaker
I mean, when you look at geese making a migration or there's pigeons and ptarmigans that make a solo flight from Alaska to New Zealand, right?
00:18:17
Speaker
They're not doing that on glycogen.
00:18:19
Speaker
And you look at all animal species, including humans, that's the premise we're operating under is you're meant to burn fat as your main aerobic source.
00:18:30
Speaker
And we humans with our modern human ingenuity have kind of shifted that
00:18:36
Speaker
way far away from that.
00:18:39
Speaker
And all we're trying to do is help everybody get back to that native foundation in Vespa
00:18:45
Speaker
Vespa is a naturally occurring peptide that we literally get from the Asian giant hornet.
Scientific Insights on Vespa's Effectiveness
00:18:52
Speaker
And bees, ants, wasps, and termites all use this same pathway to tap into the energy, the fat that's stored in their thorax, which is that big bulb in the back of an ant, a bee, a wasp, a termite, that's full of fatty acids.
00:19:08
Speaker
And none of these animals, in terms of what they do and how they do it, they're super strong, super endurance athletes.
00:19:15
Speaker
And so the wasp, for example, this was an accidental discovery of nature.
00:19:19
Speaker
Some Japanese entomologists in the eighties were studying this wasp and they found it flew 60 to a hundred kilometers a day.
00:19:30
Speaker
is an apex predator.
00:19:31
Speaker
So it literally kills stuff violently.
00:19:34
Speaker
I mean, it's like the best case of special forces because like their main prey currently is an introduced species, which is the European honeybee.
00:19:47
Speaker
And 30 of these wasps will fly into a beehive of 30,000 bees and they'll just start flying in and ripping heads off.
00:19:57
Speaker
It's just violent.
00:19:58
Speaker
There's some National Geographic footage out there.
00:20:01
Speaker
Wow.
00:20:02
Speaker
And so they masticate their food into a food ball, and then they carry that food barrel back to the colony, which weighs 30% of its body weight, feeds it to the larva, and then the larva exchanges this peptide
00:20:15
Speaker
in exchange for the food.
00:20:17
Speaker
It's called trophlaxis.
00:20:18
Speaker
That's the scientific thing.
00:20:19
Speaker
I told you I was going to lose people.
00:20:21
Speaker
No, you're good.
00:20:23
Speaker
I'm writing notes.
00:20:23
Speaker
Tell us more.
00:20:24
Speaker
So they're like, okay,
00:20:30
Speaker
So they hypothesized, okay, this is incredible.
00:20:33
Speaker
It's an accidental discovery of nature.
00:20:35
Speaker
But what they did was they hypothesized this peptide because animal cells are, you know, in terms of the genetics, animal cells are remarkably similar across species.
00:20:47
Speaker
And so they hypothesized if this peptide would exert this influence to shift fat metabolism to a higher level, then it would do it in other animal cells.
00:20:57
Speaker
So they tested on some rats and mice and
00:21:01
Speaker
swimming to exhaustion and it found that they could go longer and harder.
00:21:05
Speaker
And then they hypothesized it would do it in humans.
00:21:08
Speaker
And that's where we are right now.
00:21:11
Speaker
And so they started doing it and, and yeah, so it's not just about endurance.
00:21:18
Speaker
There's a whole bunch of other factors and we'll talk about that, but, but that's one thing why we're in the endurance space more than anything else is you can put a hard metric on it.
00:21:29
Speaker
You know, that, you know,
00:21:30
Speaker
You know, like when Kurt Madden first used it, he was blown away because he had one of the best rides in his training block and he did it on a fraction of the calories.
00:21:39
Speaker
So he was just blown away because that didn't, that doesn't happen.
00:21:45
Speaker
Well, I'll tell you what I have, my best races have been when I've been fat adapted.
00:21:50
Speaker
My worst races have been when I have not.
00:21:53
Speaker
And this, and I, it's something that I have to pay very close attention to.
00:21:59
Speaker
And I actually measure, I have one of those lumen devices that you can blow into to tell you what you're burning.
00:22:04
Speaker
And I have done this with, you know, with Vespa product, with the Vespa product, I have,
00:22:10
Speaker
taken my measurement, what I am burning in terms of substrate just prior to taking Vespa.
00:22:18
Speaker
And one of my tests, I was 80% carbohydrate burning.
00:22:22
Speaker
I took Vespa and 20 minutes later, I was 20% carbohydrate burning.
00:22:28
Speaker
Yeah, it's pretty- That fast of a shift.
00:22:30
Speaker
Yeah.
00:22:31
Speaker
And it's just really strange because-
00:22:36
Speaker
Vespa, because it's a metabolic catalyst that works with your body's own natural physiology, it's hard for a lot of people to pinpoint what's happening.
00:22:44
Speaker
They know something's happening, but it's not like...
00:22:47
Speaker
Taking a caffeine thing when you need caffeine or when your blood sugar is low, you take a gel, you get this instant picking me up.
00:22:55
Speaker
It's kind of like you just feel naturally good and strong and you're just consistent.
00:23:00
Speaker
And that's been really hard for us to kind of, because we're not, you don't get that rush, but you don't get the crash either.
00:23:09
Speaker
That's one thing I want to say, Peter, that I love about Vespa is that when I've tried it, it didn't create this change necessarily where I felt like I was up and down riding a roller coaster.
00:23:21
Speaker
Like if I take a pre-workout or a caffeine supplement or, like you said, a gel, I don't like that.
00:23:29
Speaker
I don't want to ride a wave, if you will.
00:23:31
Speaker
I want to be consistent.
00:23:32
Speaker
And I think that's one thing that I really...
00:23:35
Speaker
loved about the product is that as soon as I tapped into like a zone for effort, it didn't feel like a zone for effort.
00:23:44
Speaker
I felt like I was mentally locked in to sustain a higher threshold with a lower effort.
00:23:51
Speaker
And that's it mentally, it felt like that.
00:23:53
Speaker
So I,
00:23:55
Speaker
I think it's a true game changer for me personally on being able to access these higher thresholds of endurance that I'm excited to continue to use going forward in my performance.
00:24:09
Speaker
So that's one thing I want to highlight is that if I like the consistent steadiness, sustainability of it.
00:24:16
Speaker
Yeah.
00:24:17
Speaker
One of the things I want to...
00:24:19
Speaker
interject right now while we need to do that, while we're doing this conversation is Vespa and getting fat adapted.
00:24:27
Speaker
True fat adaptation is not keto.
00:24:29
Speaker
It's not low carb.
00:24:30
Speaker
It's not no sugar.
00:24:34
Speaker
People need to understand that because
00:24:36
Speaker
as I said earlier, we're so innovative, people don't know what to think about.
00:24:40
Speaker
It's hard for people to wrap around.
00:24:41
Speaker
They're comparing it to other things too, right?
00:24:44
Speaker
Right.
00:24:44
Speaker
So we get lumped into that keto, low carb and ketones.
00:24:49
Speaker
Yeah.
00:24:50
Speaker
And the problem is, the problem is,
00:24:53
Speaker
We've got this situation where everything's become tribal, right?
00:24:58
Speaker
National politics is a good place to start, but we won't go there.
00:25:01
Speaker
But just as a reference point, right?
00:25:04
Speaker
Yep.
00:25:04
Speaker
People are in their tribes.
00:25:06
Speaker
Nobody talks to each other.
00:25:08
Speaker
Well, you've got the low-carb keto camp, and they're talking about the benefits of that and the bad things of sugar.
00:25:16
Speaker
And then you got that super high carb thing and you're, you know, now the thing is, is 200 grams an hour in Texas.
00:25:22
Speaker
Right.
00:25:23
Speaker
And it was like, where's the ceiling?
00:25:24
Speaker
And they don't want to talk about what sugar does.
00:25:27
Speaker
Right.
00:25:28
Speaker
And so we're saying, no, when you have the metabolic capacity, you'll have the flexibility and the efficiency to be able to use all the substrates, ketones, beta oxidation, and glycolysis at a high level.
00:25:44
Speaker
And you won't have the, you know, the thing is, is the more you shift to glycolysis, the more you're burning your
00:25:52
Speaker
what I call mitochondrial matches.
00:25:55
Speaker
So you burn matches.
00:25:58
Speaker
And so you want to use that when you need it to perform because it not only will boost your performance, but it also is adaptive.
00:26:07
Speaker
But if it's chronic, that's where the problem that I see long-term because I've worked with the athletes,
00:26:14
Speaker
for now going on 20 years with this.
00:26:17
Speaker
And it's just, that's how my thoughts have evolved.
00:26:20
Speaker
It's the chronic overconsumption of sugar and carbs that's really driving this and this problem.
00:26:28
Speaker
So we're not low carb, and I can show you some pictures right now if you want to do a share.
00:26:34
Speaker
Let's do a little quiz now for the audience.
00:26:37
Speaker
Do you guys know how much sugar is?
00:26:41
Speaker
you're taking in in the six months leading up to and through an Ironman.
00:26:46
Speaker
Do you guys have any idea how much, if you're following the standard sports science, not even the hyper high carb that the pros use?
00:26:53
Speaker
If I was thinking like through a typical week, like how many gels I might, like if I was like in the final buildup for an Ironman, you said the last six months?
00:27:03
Speaker
Yeah, the six months leading up to and through an Ironman.
00:27:08
Speaker
Just take a guess.
00:27:08
Speaker
50,000?
00:27:08
Speaker
50?
00:27:09
Speaker
I was going to say 20.
00:27:09
Speaker
I'm going to go a little higher.
00:27:11
Speaker
30,000 grams.
00:27:11
Speaker
155 pounds.
00:27:13
Speaker
155 pounds.
00:27:13
Speaker
Of sugar.
00:27:13
Speaker
155 pounds.
00:27:25
Speaker
That's just in a simple math.
00:27:28
Speaker
You do 26 weeks of training.
00:27:30
Speaker
You're averaging 12 hours a week.
00:27:33
Speaker
Yeah.
00:27:34
Speaker
200 calories of additional calories fueling, whether you get from your diet, you're fueling at 62,400 K cows.
00:27:39
Speaker
Okay.
00:27:40
Speaker
182 days.
00:27:45
Speaker
with an average dietary intake of 2000 calories, right?
00:27:49
Speaker
Okay.
00:27:50
Speaker
That's your base diet.
00:27:52
Speaker
And 60% of those calories are coming from carbohydrates.
00:27:57
Speaker
That's 218,400 calories.
00:27:57
Speaker
Okay.
00:27:57
Speaker
That's two.
00:27:58
Speaker
It, it totals up to 280,800 calories.
00:27:59
Speaker
You divide that by four calories per gram.
00:28:01
Speaker
You got 72, 70,200 grams.
00:28:02
Speaker
You divide that by 454 grams per pound.
00:28:15
Speaker
It's literally 150 pounds of sugar, 155 at what it works out to be.
00:28:21
Speaker
We have a picture where we've got 150 pound bags of sugar.
00:28:25
Speaker
It's glucose, but that's how much sugar.
00:28:28
Speaker
So we're not saying no carb, no sugar, but if you can take a third out,
00:28:33
Speaker
Yeah.
00:28:33
Speaker
Just taking 50 pounds of sugar out.
00:28:35
Speaker
If you can take half out, that's 75 pounds.
00:28:38
Speaker
And if you're a hyper adopter, because some people respond better to fat adaptation than others.
00:28:44
Speaker
Some people respond better to glucose.
00:28:46
Speaker
You can take 100 pounds off.
00:28:47
Speaker
Well, in all those cases, if you take 50 pounds out, you still have 100 pounds of sugar left to fuel performance, right?
00:28:55
Speaker
If you take 75 pounds, you still have 75 pounds of
00:28:59
Speaker
of glucose to play with.
00:29:01
Speaker
Right.
00:29:01
Speaker
I mean, does that sound like low carb or keto?
00:29:04
Speaker
Yeah.
00:29:04
Speaker
Right.
00:29:05
Speaker
And at two to $3, a gel dietary intake to be, to be perfectly frank and honest, but yeah, I mean, you know, people are taking gels and specialty products.
00:29:16
Speaker
So yeah, on that end, it doesn't come cheap.
00:29:18
Speaker
And, and I actually encourage people to use products that work for them on race day.
00:29:25
Speaker
They're just not going to be dependent upon them.
00:29:29
Speaker
But that kind of load of sugar, it just has a lot of what I call long-term unintended consequences.
00:29:37
Speaker
Yeah.
00:29:37
Speaker
So, you know, and I'm not, and this is why you see people have, you know, the first one is always the hormonal shift because of all the insulin load from the dietary intake.
00:29:50
Speaker
You know, so so that's going to shift your hormones, making you more and more dependent.
00:29:55
Speaker
When I talked earlier about how we've moved ourselves far away from our native physiology, that's a big that's one of the big drivers.
00:30:03
Speaker
And then, you know, in triathlon, Ironman triathlon, people are being told they got to eat constantly.
00:30:09
Speaker
Well, if you're eating, snacking all the time.
00:30:12
Speaker
That's got more impact, not just insulin, but ghrelin in your stomach and leptin in your brain.
00:30:18
Speaker
And it just, and then it, you know, and in a female, that's, it gets way complicated because of the female hormones.
00:30:28
Speaker
And what people don't understand is when you eat a big dietary carbohydrate, yeah, you're getting carbs.
00:30:33
Speaker
Yes, you're going to store a lot of glycogen, but a lot of those carbs are actually going to get converted into fat.
00:30:39
Speaker
And because your insulin's high, you're not going to be able to use that fat.
00:30:43
Speaker
And that's why you see a lot of athletes who get fit, except they got a little something around the middle.
00:30:50
Speaker
So, yeah, it's, you know, and it's not any better for a half Ironman or a marathon.
00:30:56
Speaker
You know, you're talking 130, 135, 125, 130 pounds of sugar in a six months.
00:30:57
Speaker
That's six months.
00:30:58
Speaker
Yeah.
00:31:04
Speaker
Yeah.
00:31:04
Speaker
You know, the other thing this is making me think, Peter, is, you know, if you are using this consistently in both training and racing, then you're teaching your body to really utilize fat consistently and
00:31:21
Speaker
throughout your training, as opposed to training your body at a, you know, training at a higher carbohydrate rate and then waiting for race day to try to bring that down, you still have been taxing your system, as you've said, with the insulin response, with all of that sugar you've
Guidelines for Using Vespa in Training and Racing
00:31:36
Speaker
been feeding it.
00:31:36
Speaker
So your, your baseline, your baseline for that, that metabolic exchange point is still going to be higher unless you have been consistent with this, I would think.
00:31:47
Speaker
Yeah, yeah.
00:31:48
Speaker
And we've got data now that nobody's ever seen before.
00:31:52
Speaker
And a couple of my athletes where I've got two males out of Flagstaff that can literally run all day at their race pace, burning a gram and a half of fat oxidation a minute.
00:32:07
Speaker
And that changes the paradigm because the reason they tell you you can't use fat as an effective fuel is because the historical data and studies
00:32:17
Speaker
until the FASTER study suggested that the absolute ceiling for fat oxidation was one gram a minute and that most people burn a half a gram or less.
00:32:28
Speaker
Okay.
00:32:28
Speaker
And that makes sense.
00:32:29
Speaker
If you do the math there, fat is not a good option and why we transition it, you know, 65% of VO2 max to being carb burners.
00:32:38
Speaker
And so what FASTER showed, the FASTER study in 2015 showed that
00:32:46
Speaker
athletes can burn significantly more, you know, a gram and a half, a peak of 1.78, that was John Rutherford's peak.
00:32:56
Speaker
And the high-carb cohort and faster were actually good fat burners.
00:33:01
Speaker
They, as an average, burned 0.65 grams a minute.
00:33:05
Speaker
So most endurance athletes are pretty good fat burners, but they're not, because they've got so much carb in their diet all the time, they're not getting to their potential.
00:33:18
Speaker
Right.
00:33:19
Speaker
Interesting.
00:33:20
Speaker
Fascinating.
00:33:20
Speaker
And then, so like I said to you earlier, you know, Vespa is an amazing tool to help get you started and jumpstart it and use it.
00:33:29
Speaker
But there's all kinds of other tools that people need to figure out, which is why we developed that program because there's, fat burning is not as simple as glucose.
00:33:40
Speaker
Glucose is just a fuel source.
00:33:44
Speaker
It doesn't do anything else.
00:33:45
Speaker
Whereas fat metabolism, fat is usually bundled up in cholesterol and then released as a triglyceride and then free fatty acids.
00:33:53
Speaker
And see, the whole thing about fat metabolism is that's lipid metabolism, which is cholesterol.
00:33:59
Speaker
And every cell in your body, every hormone, enzyme, everything that makes us is done via fat metabolism.
00:34:08
Speaker
And so energy output is one of them.
00:34:11
Speaker
Ketone output is another factor, but it's just, it's much more complicated.
00:34:16
Speaker
And, you know, it's just, and it's not, of course, it's not easy to study.
00:34:21
Speaker
Whereas, you know, if you're studying ketones and you're studying glucose, it's pretty easy to measure that.
00:34:26
Speaker
And that's kind of where everything's gone.
00:34:29
Speaker
And we're not having a much deeper conversation about all these things because biological systems are complex.
00:34:36
Speaker
And I just keep going down those rabbit holes and it's fascinating.
00:34:41
Speaker
Well, we are glad.
00:34:42
Speaker
Thank you for nerding out with us a little bit on this topic.
00:34:45
Speaker
And thank you for giving us the science behind this.
00:34:48
Speaker
Let's get it.
00:34:48
Speaker
Can I shift gears on you and take it into some practical discussions here?
00:34:53
Speaker
Can we first talk about like, how do you take it?
00:34:56
Speaker
Like, so, you know, there's, you have some different products too, right?
00:34:58
Speaker
I've got the ultra concentrate here.
00:35:01
Speaker
Yeah.
00:35:01
Speaker
We've got the Vespa ultra concentrate that you're holding up.
00:35:05
Speaker
I'm holding up a pouch of CV 25.
00:35:08
Speaker
And then we got the junior, which is the tasty little orange juice stuff.
00:35:11
Speaker
So what I'd recommend is people use what they like.
00:35:16
Speaker
I mean, that's, that comes with all the sports nutrition on race day.
00:35:19
Speaker
I have a pretty simple three, three numbered rule.
00:35:22
Speaker
And that is use what you like, use what you know works and use what's available.
00:35:27
Speaker
And so you, you kind of want, because you just want to be in that mindset where I'm going to go out there and crush this.
00:35:33
Speaker
And I don't need to worry about what I have.
00:35:35
Speaker
So I tell people, if you've got your Vespas and your hydration, you want to have an attitude where you can work off of what's at the aid station table, right?
00:35:45
Speaker
Not stress out because stress, this is one point I'm getting off topic, but stress is as big a deal as too many carbohydrates.
00:35:53
Speaker
And our modern world has has us chronically pinging our primitive fight or flight hardwiring in ways it was never meant to be pinged.
00:36:03
Speaker
Right.
00:36:04
Speaker
And people and I think a lot of triathletes are very much type A people and they get get easily triggered.
00:36:12
Speaker
Easily triggered because they're trying to be perfectionist.
00:36:14
Speaker
They don't want to get it wrong.
00:36:16
Speaker
And and that's a that's as big a thing.
00:36:19
Speaker
I mean, if people want to do well and, you know,
00:36:22
Speaker
Like I said, Vesper is a great tool, but there's all these other tools people have to consider and they have to, you know, figure it out themselves.
00:36:29
Speaker
I mean, that's what we're as coaches.
00:36:31
Speaker
We're here to help them get that last mile, but it's, it's, it's their journey.
00:36:35
Speaker
And you know what I, I'm getting way off topic here, but.
00:36:40
Speaker
People need to understand in this world where everybody appeals to authority or appeals to an expert that the real expert in that N equals one anecdotal experience is you, the athlete.
00:36:54
Speaker
That's real science for you.
00:36:56
Speaker
And that's been taken away and people don't have their own agency.
00:37:01
Speaker
And it's like...
00:37:02
Speaker
Every athlete's got different factors that's going to get them to that thing.
00:37:06
Speaker
And people need to realize and have the confidence to start working with, working through that stuff and working with their coach and getting the information to put that last mile of their, their performance together and their health together.
00:37:22
Speaker
Because all these, I just, like I said, we're not being told the full story when you have an expert citing a study about this one thing.
00:37:33
Speaker
You're not being told the full picture and all the variables that work into it.
00:37:37
Speaker
I know.
00:37:38
Speaker
I love it.
00:37:39
Speaker
One great thing about this, Peter, is that we're very resilient, which I know you appreciate.
00:37:43
Speaker
Were you a Marine?
00:37:44
Speaker
I got to ask that.
00:37:46
Speaker
My dad was a Marine.
00:37:47
Speaker
Two brothers went to OCS.
00:37:50
Speaker
One brother got picked to go to the Navy.
00:37:53
Speaker
I love it.
00:37:54
Speaker
Like I said, I'm the John Boyd.
00:37:55
Speaker
I would have been, I'm a 4F, so I wouldn't have made it in the peacetime corps, but I probably would have been somebody.
00:38:03
Speaker
Hell of a warfighter.
00:38:04
Speaker
Yeah, yeah.
00:38:05
Speaker
Because I have a friend who was with Delta, and he said, you would have made a great operator.
00:38:13
Speaker
Yes.
00:38:14
Speaker
Yeah, I can see that just in our conversation.
00:38:17
Speaker
So I wanted to go back to something that you said that I found very powerful about the individual.
00:38:23
Speaker
It's very easy to have a blanket blueprint for every athlete saying that this works across the board.
00:38:29
Speaker
This is what's what what everybody has done, who is at the tippy top, and this is what you're going to do.
00:38:36
Speaker
When we talk about getting that person to the next level, we're getting closing that last mile.
00:38:40
Speaker
Like you said, it's not that you have to find what individually works for each athlete.
00:38:45
Speaker
So I wanted to talk a little bit more about that with you and how Vespa fits into that.
00:38:50
Speaker
Yeah, so, you know, going back to the beginning when I was saying so much is being left out of the conversation and the way modern messaging and information is laid out, that we're missing a lot of the context and the realities of these things.
00:39:09
Speaker
So when you see these studies, somebody cites a study on this or that, everybody thinks, oh, that's what you're supposed to do.
00:39:16
Speaker
And, and right now with this hyper high carb fueling, you know, this is what the pros do.
00:39:20
Speaker
And the inferences, this is that you should be doing it too.
00:39:23
Speaker
And then low energy availability and training the gut.
00:39:27
Speaker
And, and I'm like, oh my God, because it really, you really have to start with your foundation, which is your metabolism and your physiology and get that house in order.
00:39:37
Speaker
So, and what people don't realize is,
00:39:42
Speaker
your own N equals one is real science for you.
00:39:46
Speaker
Yes.
00:39:47
Speaker
People like to shoot down science like, oh, that's anecdotal, but you're just an N equals one.
00:39:52
Speaker
It's like, no, each athlete has to understand that their N equals one is science for them.
00:39:58
Speaker
And they're, as long as they're being honest and they're
00:40:02
Speaker
They're doing these things and finding out what works and doesn't work and building data and working with their coach to nut it out.
00:40:08
Speaker
That's science.
00:40:09
Speaker
That's a scientific process.
00:40:12
Speaker
And I think this appeal to authority type of thing has taken people's own agency away.
00:40:20
Speaker
And people need to take back their agency and use all this information as a tool to help get them to perform better.
00:40:27
Speaker
I'm not against science.
00:40:29
Speaker
I'm not against science.
00:40:31
Speaker
double-blind placebo-controlled studies and studies on anything.
00:40:36
Speaker
Randomized.
00:40:37
Speaker
Randomized, double-blind placebo-controlled studies to see if something works.
00:40:43
Speaker
But even when they have that, is that the only picture?
00:40:46
Speaker
No.
00:40:46
Speaker
It's like there's, and like I was saying- It's one in a million.
00:40:50
Speaker
Yes.
00:40:50
Speaker
Biological systems are complex and
00:40:55
Speaker
The analogy I like to use is think of yourself as a symphony orchestra conductor.
00:41:00
Speaker
You're not playing any of those instruments, but you're kind of gently nudging the different sections to get that music to play in order rather than get in disorder.
00:41:09
Speaker
And so you can't, biological systems, there's all these variables and you have to play with it.
00:41:17
Speaker
There's just so much I could go on day in, day out about this with different cases.
00:41:22
Speaker
And then one of the worst things I see right now going on is this with this hyper high carb stuff and with all this news.
00:41:31
Speaker
The only news you see about fueling right now is what the pros are doing and what the limits are.
00:41:36
Speaker
You know, it's 90 and, and that's completely out of context for 95% or more of the athletes out there because they, they simply, most athletes simply aren't running five.
00:41:49
Speaker
Training that volume.
00:41:50
Speaker
Yeah.
00:41:51
Speaker
After 112 mile bike, they're not putting out a gazillion kilojoules on the bike.
00:41:56
Speaker
You know, their, their metabolic output is, is a quarter of that.
00:42:01
Speaker
And so.
00:42:04
Speaker
Even though I don't think it's actually optimal for the pros, it's actually trying to emulate the pros by...
00:42:13
Speaker
trying to stuff that many calories in and then, you know, do the exercise on it, that it's probably doing a whole lot more harm to the average athlete than good.
00:42:23
Speaker
And, and it's just, it's just completely out of context.
00:42:26
Speaker
And so people need to be aware of that and that, you know, they're unique, but we're all the same.
00:42:32
Speaker
We're all different.
00:42:33
Speaker
We can learn from studies, but you know, with your coach, you got to do the work to get, get things dialed in metabolically.
00:42:40
Speaker
Peter, can you, so can we talk about the alternative to that?
00:42:44
Speaker
Right?
00:42:44
Speaker
So we've talked about, you know, the problem with, you know, you know, the examples of too, too much carbohydrate consumption, even in racing.
00:42:52
Speaker
Can we talk about like, how does, like, how, how is it prescribed to take Vespa?
00:42:59
Speaker
Excuse me?
00:43:00
Speaker
How do you prescribe taking Vespa?
00:43:02
Speaker
What is the schedule?
00:43:03
Speaker
Like how far before your race, how often during a race, at what kind of intensity?
00:43:09
Speaker
Can you give us, give our listeners some guidance?
00:43:12
Speaker
So for training, I recommend that people take a Vespa 20 or 30 minutes before they start exercise.
00:43:18
Speaker
I like to see them do a long warmup because you need time to ramp up those internal pathways and fully dilate your chirovascular.
00:43:26
Speaker
Those are two very important things.
00:43:28
Speaker
And then if you're doing extended workouts, you would take it every two hours is usually a good interval to take it.
00:43:38
Speaker
And I also recommend that people take a pre-workout Vespa for like high-level training, like intervals, tempo training, where you're going to be going for an hour, hour and a half, two hours, but you're really going to be pushing your limit.
00:43:53
Speaker
You're going to be super loading your system.
00:43:56
Speaker
And
00:43:57
Speaker
As April alluded to before, the way I describe how Vespa works there is when the difficulty of the workout pushes against you, you feel like you can push back consistently rather than just hang on.
00:44:09
Speaker
You know that feeling of you doing an interval and it's like, please let this be over.
00:44:12
Speaker
Yeah, you're in a heart locker.
00:44:15
Speaker
Yeah, you'll feel like you can push it.
00:44:17
Speaker
And what we see in the data is often athletes will post negative splits.
00:44:22
Speaker
Yeah, love that.
00:44:24
Speaker
Well, you know what?
00:44:25
Speaker
You actually challenged me to really push myself about a year ago.
00:44:32
Speaker
And I think the longest riding I had been doing was about 90 minutes.
00:44:37
Speaker
And you challenged me to do a three-hour ride and really make it difficult.
00:44:41
Speaker
So I actually consulted with my coach, Coach Mark Allen, and he suggested I take my
00:44:49
Speaker
My threshold and hold workout that what I would have done as a Ironman Boulder 70.3 ride on, and we turned it backwards instead of doing the zone four up front, the zone three in the middle and the zone two at the back end, we flipped it around, did, I don't know, an hour and a half of zone two and then two big blocks of zone three and then two more big blocks of zone four right at the very end.
00:45:17
Speaker
And I wasn't afraid of it.
00:45:19
Speaker
I was like, bring it.
00:45:22
Speaker
Have you asked Mark about Vespa yet?
00:45:25
Speaker
No, we haven't had.
00:45:25
Speaker
He knows I take it.
00:45:27
Speaker
He knows I use it.
00:45:29
Speaker
Ask him about it.
00:45:30
Speaker
He's taking it now.
00:45:31
Speaker
Oh, excellent.
00:45:32
Speaker
Yeah.
00:45:33
Speaker
Awesome.
00:45:34
Speaker
He's over the moon with it.
00:45:35
Speaker
No surprise.
00:45:37
Speaker
What I have learned, though, I will tell you this, is I would use it for like an FTP, for a threshold, you know, a threshold power test.
00:45:46
Speaker
And then what I would find is I needed to be using Vespa to be able to keep up with myself.
00:45:52
Speaker
Yeah, yeah, Superman.
00:45:53
Speaker
You know, it would set my threshold a little higher, would set all my zones a little higher.
00:45:59
Speaker
And so now I had to live up to be Superman every single day.
00:46:02
Speaker
Yeah.
00:46:03
Speaker
Yeah, I would not.
00:46:04
Speaker
So so I would not take it for a recovery recovery workout if you're because athletes are in good shape.
00:46:11
Speaker
You don't need to burn it unless you've got other things going on.
00:46:14
Speaker
You're trying to cut weight.
00:46:15
Speaker
You know, it's really, I wouldn't recommend it.
00:46:17
Speaker
But for racing, what we do is we have people take, you know, a CV25 before, do a warmup.
00:46:24
Speaker
Sometimes they'll take a junior at right at the start because it gives you that a little bit of the peptide and gives you that little shot of orange juice, just enough to give you that thing.
00:46:32
Speaker
Because, you know, orange juice is what you give a type one diabetic when they're in a coma.
00:46:36
Speaker
Right.
00:46:36
Speaker
It gets them back up.
00:46:38
Speaker
And then
00:46:39
Speaker
We do the two-hour intervals, but we'll take a booster of a junior at T1 and T2, and that works really well.
00:46:46
Speaker
And then for the people who are chasing the cutoff, you know, the 14, 15, 16, 17-hour people, they might start taking a Vespa at an hour and a half or an hour and just doing the Coke.
00:46:58
Speaker
But you'll be able to get by.
00:47:00
Speaker
You know, I've got a lot of athletes to do that, and they –
00:47:04
Speaker
They can get by without having, you know, they're done and it's been a long day at the office, right?
00:47:09
Speaker
And their stomachs just aren't having it.
00:47:10
Speaker
So it allows them to not have, to have the energy without the gut issues that come with it.
00:47:18
Speaker
Yeah, that's awesome.
00:47:19
Speaker
Yeah.
00:47:19
Speaker
Yeah.
00:47:20
Speaker
So that's how I would take it.
00:47:21
Speaker
I mean, you know, I've got people who are doing, you know, nine, 10 hour Ironmans and it's like 1200 calories of intake, you know, 900, 1200 calories.
00:47:33
Speaker
And, and, you know, they're, they're, they're feeling good.
00:47:38
Speaker
That's incredible.
00:47:39
Speaker
And Kurt just won his age group this weekend.
00:47:42
Speaker
He did.
00:47:43
Speaker
Yes.
00:47:43
Speaker
Coach K, killing it.
00:47:45
Speaker
Mad dog.
00:47:48
Speaker
No, he is.
00:47:48
Speaker
Yeah, no, he's a fantastic guy, man.
00:47:51
Speaker
Yes.
00:47:52
Speaker
He's incredible.
00:47:53
Speaker
Yeah.
00:47:54
Speaker
So...
00:47:55
Speaker
Hey, so can I ask you another question?
00:47:57
Speaker
So, and this is actually something you've answered for me personally.
00:47:59
Speaker
I had a, I had an athlete who was allergic to a bee stings and I think I had sent you an email just to ask, you know, Hey, what kind of, you know, what kind of caution should I take around this?
00:48:09
Speaker
If I have an athlete who may be allergic to bee stings, what's your, what's your answer for our audience to that question?
00:48:16
Speaker
The legal answer is don't take, that's the legal answer.
00:48:21
Speaker
However, we've had several athletes who are highly allergic to be in wasp things, have to carry an EPO pen.
00:48:28
Speaker
And it's not the venom.
00:48:30
Speaker
It's the peptide.
00:48:31
Speaker
And so they've never we've never seen any incidents of that kind of allergic reaction.
00:48:37
Speaker
There are a few people that have had some discomfort.
00:48:42
Speaker
because it is a peptide and a protein and people's immune systems, the immune system, if their stomach and gut isn't as robust as it should be, your immune system, that's what triggers immune system.
00:48:54
Speaker
You know, your immune system to go into action is foreign proteins.
00:48:58
Speaker
And sometimes that peptide can, or the propolis in it can be a trigger.
00:49:03
Speaker
Yeah.
00:49:04
Speaker
Propolis and royal jelly can be a trigger.
00:49:06
Speaker
There's some allergic to there.
00:49:07
Speaker
It's very rare and it's never been something that's critical because there's, you know, we don't have a lot.
00:49:14
Speaker
The product doesn't have a lot of any of it to give you a toxic load.
00:49:19
Speaker
So I've never had it.
00:49:21
Speaker
So that's that.
00:49:23
Speaker
And my athlete who had that concern uses it without any issue.
00:49:28
Speaker
Yep, that's exactly.
00:49:29
Speaker
That's consistent with everything we've seen.
00:49:31
Speaker
Yeah.
00:49:32
Speaker
Yeah, good.
00:49:34
Speaker
You had also, just kind of leveraging some of our conversations that we've had in email, you had shared with me some kind of secret, not secret formula, a special sauce.
00:49:44
Speaker
The special sauce.
00:49:45
Speaker
Yeah, yeah.
00:49:46
Speaker
Can you share the special sauce with our audience?
00:49:48
Speaker
Okay.
00:49:49
Speaker
Well, that's something to use on the bike.
00:49:52
Speaker
And it's something I was nerding out on some stuff with carnitine because I'm a big fan of doing some supplementation with carnitine.
00:50:03
Speaker
And liquid L-carnitine, if it's formulated with a glycerol to be the carrier between the liquid and the carnitine, the liquid L-carnitine of Vespa, and we'll put some, depending on the person, like if you're in your first...
00:50:24
Speaker
40s, 50s, 60s, and you want a little extra energy, we'll put some nicotinamide, riboside, you know, supplement in.
00:50:38
Speaker
And then, so those are the main ingredients, is those things.
00:50:42
Speaker
And then you...
00:50:44
Speaker
Sounds like I need to work in a lab to be able to order these products.
00:50:49
Speaker
It's actually special secret sauce.
00:50:52
Speaker
We don't have one formula for it because that formula changes, but the main ingredients are you put an ultra concentrate in there.
00:51:00
Speaker
two tablespoons of liquid L-carnitine to get that extra glycerol to help carry more fat.
00:51:06
Speaker
And then we put in, you put in either your electrolytes or your carbohydrates.
00:51:11
Speaker
And that's a preference.
00:51:13
Speaker
Kurt uses his, I think it's the old Gucanade.
00:51:19
Speaker
I don't know what they call it now, but he's been using that, which is just a basic maltodextrin carbohydrate.
00:51:24
Speaker
But you move the carbohydrate and electrolyte formula up or down, depending on the conditions.
00:51:30
Speaker
If it's really hot, you want to have more electrolytes, less carbohydrate.
00:51:35
Speaker
But if it's really cool...
00:51:36
Speaker
you're going to be able, you know, you want to push the carbohydrate and hydration isn't such an issue.
00:51:41
Speaker
So that's, and then sometimes we'll have people put in ketone salts for hydration instead.
00:51:47
Speaker
I don't, I don't use ketone salts for ketones, but for hydration, right?
00:51:51
Speaker
Again, it's gotta be the proper formulation, but that, that,
00:51:56
Speaker
And then we'll, and some people put it in some ketone esters and that's worked really well for people because it just keeps them locked in and then they can have, you know, a shot block or a gel.
00:52:07
Speaker
Yeah.
00:52:07
Speaker
Yeah.
00:52:08
Speaker
Take the edge off.
00:52:09
Speaker
Yeah.
00:52:11
Speaker
That's there you go.
00:52:11
Speaker
There's the secret menu here.
00:52:13
Speaker
I'm going to lose people.
00:52:15
Speaker
No, I love it.
00:52:16
Speaker
I love it.
00:52:16
Speaker
We're geeking out.
00:52:18
Speaker
We're geeking out huge with you.
00:52:20
Speaker
Yeah.
00:52:21
Speaker
Well, yeah.
00:52:22
Speaker
So I think we've covered a lot of ground.
00:52:24
Speaker
This has been extremely informational.
00:52:27
Speaker
I think we know, you know, we know what it is.
00:52:30
Speaker
We know the timing and frequency.
00:52:32
Speaker
We know the different products that are out there.
00:52:34
Speaker
We know what it isn't.
00:52:36
Speaker
We know it's not paleo.
00:52:37
Speaker
It's not keto.
00:52:38
Speaker
You know, it's.
00:52:39
Speaker
I do have one thing.
00:52:40
Speaker
Yeah.
00:52:41
Speaker
Do you guys notice the recovery?
00:52:43
Speaker
Oh, yeah.
00:52:44
Speaker
Oh, yeah.
00:52:44
Speaker
Yeah, that's a great place to take this.
00:52:47
Speaker
Truth.
00:52:48
Speaker
That is one of the things that everyone talks about is I just feel great the day after my race.
00:52:53
Speaker
Yeah.
00:52:54
Speaker
What is the science behind that?
00:52:56
Speaker
Well, it's pretty simple science, but this is where the money is for Vespa.
00:53:02
Speaker
And it's both performance and health related.
00:53:04
Speaker
It's a paradigm shift.
00:53:06
Speaker
And I'm not kidding you.
00:53:08
Speaker
When you use the Vespa and the more fat adapted you get, what's happening is the more fat you burn through beta oxidation, the less cellular damage you're doing, both to your cell wall and your mitochondria.
00:53:21
Speaker
So it's not that you actually recover faster.
00:53:25
Speaker
It's because you've prevented the damage that you need to recover from.
00:53:32
Speaker
So that's a whole paradigm shift in
00:53:36
Speaker
in, in the recovery.
00:53:37
Speaker
And then the other side, the performance end of it is, is because you haven't done that damage, as long as you allow yourself to get the proper rest, like sleep, downtime, et cetera, your body goes into a higher level of, of adaptation, super compensation training effect, you know, the hormesis to get stronger, fitter, faster.
00:53:58
Speaker
And we've seen this, like the two guys I have who are ultra runners who,
00:54:05
Speaker
One's in his mid fifties, Jeff Browning and Peter Mortimer's in his forties.
00:54:10
Speaker
And they're doing, they're, they're actually elite level, but they're racing three or four times more than other elites.
00:54:18
Speaker
And they're not breaking down.
00:54:20
Speaker
Bronco Billy.
00:54:21
Speaker
Bronco Billy.
00:54:22
Speaker
And Bronco Billy in 2015, when he contacted me, he was considering giving up professional ultra running because his GI stuff had gotten so bad and,
00:54:32
Speaker
you know, he's just doing great.
00:54:34
Speaker
Peter just won the Arizona Monster 300.
00:54:38
Speaker
And so that's the thing we're seeing is that recovery thing really shifts the paradigm.
00:54:46
Speaker
And, you know, when we're talking about the health thing, that's the thing.
00:54:50
Speaker
To kind of wrap this up, it's like I say, humans were meant to burn fat as their main aerobic energy source.
00:54:57
Speaker
And the more you can...
00:54:59
Speaker
get into that modality, the less chance you're going to have for the chronic diseases of diabetes, cardiovascular disease, cancer, because glycolysis, glycation, the lactate load, it just goes on and on, are all,
Health Benefits and Listener Promotion
00:55:15
Speaker
have been clearly now implicated as, you know, major factors in driving those diseases.
00:55:22
Speaker
And then, you know, of course, and then now, now there's, there's people talking about dementia and Alzheimer's as type three diabetes.
00:55:28
Speaker
Yeah.
00:55:30
Speaker
It's a trend that we've seen happening for decades now.
00:55:35
Speaker
And in triathletes too.
00:55:38
Speaker
Triathletes, yeah, have experienced.
00:55:42
Speaker
I wish we did a better job of treating pre-diabetes earlier, right?
00:55:47
Speaker
I wish we did more of, you know, like...
00:55:50
Speaker
instead of fasted glucose, you know, really get a peek into people's like daily, you know, daily habits, you know, wearing a continuous glucose monitor for a couple of weeks before your, you know, instead of just doing your labs, right.
00:56:02
Speaker
Giving you that kind of insight.
00:56:04
Speaker
When you do your labs, people need to ask for a 25 hydroxy vitamin D and a fasting insulin.
00:56:09
Speaker
And those are, they have to literally fight to get your fasting insulin, your 25 hydroxy vitamin D combined with your triglycerides.
00:56:19
Speaker
and everything else will give you a really good picture of your metabolic health.
00:56:23
Speaker
Yeah.
00:56:24
Speaker
Well, this has been an education.
00:56:27
Speaker
You're right.
00:56:27
Speaker
You were, you, you, you warned us, Peter.
00:56:30
Speaker
And it was absolutely.
00:56:31
Speaker
Super fascinating.
00:56:34
Speaker
I just, I'm noodling out about this stuff all day long.
00:56:38
Speaker
And I have these great conversations with my team.
00:56:40
Speaker
Yeah.
00:56:42
Speaker
Well, you tell your team how much we appreciate it.
00:56:44
Speaker
And please tell them how much we appreciate the offer of the discount code to our listeners.
00:56:50
Speaker
You shared a discount code and a link.
00:56:54
Speaker
This is 303 Endurance 20 is the code that will be in the show notes.
00:56:58
Speaker
We're very excited to share that with our folks here.
00:57:02
Speaker
And Peter, you know, we're going to be doing a camp.
00:57:06
Speaker
Coach April and I have a three weekend camp coming up in May.
00:57:10
Speaker
We have a swim, swim, uh, camp coming up the weekend of May 17th, a bike camp, the week end of the 24th and a run camp.
00:57:21
Speaker
the weekend of the 31st up in Boulder with coach Bobby McGee.
00:57:24
Speaker
So we've got, we are planning to really help our athletes get a chance to use this.
00:57:30
Speaker
So we can send you some samples to help make that happen too.
00:57:34
Speaker
Oh, that would be wonderful.
00:57:35
Speaker
Yeah.
00:57:38
Speaker
Yeah, because I mean, it's like we said, you know, people just, it's so out there.
00:57:43
Speaker
People don't understand.
00:57:44
Speaker
They have to have that experience.
00:57:46
Speaker
And what we have found is it's that relationship collateral that's getting people on it.
00:57:51
Speaker
Like Mike, one of my coaches, he's the one that gave Kurt the stuff and kept after him.
00:57:56
Speaker
Kurt blew him off.
00:57:57
Speaker
And he said, you got to try this stuff.
00:57:59
Speaker
You got to try it.
00:57:59
Speaker
And when he finally tried it, he is on it.
00:58:01
Speaker
And then, of course, Kurt's introduced all kinds of people, including you guys, to it.
00:58:06
Speaker
And then...
00:58:07
Speaker
It's, you know, you have to have that trust because this is like, you know, it's like I say, it's voodoo to most people.
00:58:13
Speaker
Yeah, yeah.
00:58:14
Speaker
That narrative.
00:58:15
Speaker
Yeah.
00:58:16
Speaker
Yep.
00:58:17
Speaker
Well, awesome.
00:58:18
Speaker
Well, you, you have a open invitation to come back anytime, my friend.
00:58:21
Speaker
And we really appreciate your time.
00:58:23
Speaker
You guys just team me up, team me up and let's, let's talk.
00:58:25
Speaker
We can talk about different areas and yeah, let's make stuff happen.
00:58:31
Speaker
All right.
00:58:32
Speaker
That was an education, April, for sure.
00:58:36
Speaker
Mind blown.
00:58:37
Speaker
Yeah, it's awesome.
00:58:39
Speaker
And super glad we get a chance to share that with the athletes that are going to be at our camp.
00:58:45
Speaker
I know they don't know what's going to, you know, what's waiting for them, especially on that rice.
00:58:52
Speaker
If they haven't tried it before, they're, they're about to be, uh, uh, unleashed into a whole new realm of, uh, performance.
00:58:59
Speaker
It's so cool.
00:59:01
Speaker
For sure.
00:59:01
Speaker
Yeah.
00:59:03
Speaker
Thanks again, Maverick for the awesome conversation.
00:59:05
Speaker
We appreciate you.
00:59:08
Speaker
There you go.
00:59:08
Speaker
Maverick.
00:59:09
Speaker
Love that.
00:59:11
Speaker
Cool.
00:59:11
Speaker
Cool.
00:59:12
Speaker
All right.
00:59:12
Speaker
So, uh, that leads us into our get gritty tip.
00:59:16
Speaker
April, tell us about the setback script.
00:59:20
Speaker
Okay.
00:59:20
Speaker
So this has been at the top of my mind for a couple of weeks now, because I had the privilege of leading our coach mastermind group.
00:59:30
Speaker
And this topic of resilience, as you all know, if you've been listening to me on the show, you know that I am really passionate about talking about building resilience and it is a trainable skill.
00:59:41
Speaker
And in our mastermind group last night, we talked about how do you actually train for how to be resilient through adversity.
00:59:50
Speaker
And one of the things that I've introduced in my coaching as well as in my own athletic journey is the concept of a setback script.
00:59:59
Speaker
So...
01:00:01
Speaker
As we all know, there is something coming for us, no matter how well prepare, how well we prepare.
01:00:07
Speaker
And that is a setback.
01:00:09
Speaker
It's inevitable.
01:00:10
Speaker
Everybody, if you're living life long enough, you're going to experience some stumbling blocks.
01:00:14
Speaker
So whether it's an injury, a disappointing race, burnout, or just life crashing in from the sidelines, these moments can really shake us.
01:00:24
Speaker
They can also shake our athletes.
01:00:25
Speaker
So I'm talking to coaches and athletes in this segment.
01:00:28
Speaker
And especially as coaches, Rich, you know, our instinct can be to jump in and want to fix it for the athlete, right?
01:00:37
Speaker
But here's the truth.
01:00:38
Speaker
Our real resilience doesn't come from fixing it or bypassing the pain.
01:00:44
Speaker
It comes from moving through it.
01:00:45
Speaker
It comes from learning how to motivate ourselves.
01:00:48
Speaker
It comes from learning how to identify what can we do in this moment?
01:00:53
Speaker
And then also, how can we reframe these emotions?
01:00:57
Speaker
challenges so that we can progress.
01:01:01
Speaker
So that's why I want to introduce to you a tool that I've used personally, and now I share it with my athletes and it's called the setback script.
01:01:08
Speaker
So what is it?
01:01:10
Speaker
It's a personal message that you write before the storm hits and
01:01:14
Speaker
When you're clear-headed, you're grounded, and you're dialed into your goals.
01:01:20
Speaker
It's written by your strongest self, addressed to your struggling self.
01:01:25
Speaker
So I want you to think of it as a mental recovery plan, a self-authored pep talk, if you will,
01:01:32
Speaker
And a clarity checkpoint when everything else feels uncertain.
01:01:37
Speaker
So here's what goes into this powerful script.
01:01:41
Speaker
One, you want to acknowledge.
01:01:42
Speaker
So first thing is we're going to acknowledge.
01:01:44
Speaker
It starts by naming the setback, plain and simple, calling it for what it is.
01:01:49
Speaker
No sugarcoating.
01:01:51
Speaker
This isn't about finding some type of silver lining.
01:01:54
Speaker
It's not about being positive in the moment.
01:01:58
Speaker
It's about the truth.
01:01:59
Speaker
So let's say you had a major injury.
01:02:02
Speaker
You're going to be taking out of training for eight weeks, at least.
01:02:05
Speaker
That's a setback, especially if you have a major race that you just signed up for, or you're, let's say a couple of weeks out from this race.
01:02:13
Speaker
We're calling it out what it is.
01:02:15
Speaker
We're not.
01:02:16
Speaker
We had an injury.
01:02:17
Speaker
Then we're going to give ourselves some reminders.
01:02:19
Speaker
And I like to liken this to David Goggins cookie jar metaphor, which is where he has a jar of his accomplishments.
01:02:27
Speaker
He calls them cookies.
01:02:29
Speaker
And basically he's reminding himself of his core identity anchors, who we are, what we've overcome.
01:02:36
Speaker
So he'll pull from the cookie jar to remind himself, Hey, April or David, this is what you've done.
01:02:43
Speaker
This is how strong you are.
01:02:45
Speaker
You've been resilient before.
01:02:46
Speaker
You can be resilient now.
01:02:49
Speaker
What still matters.
01:02:50
Speaker
I have my key relationships.
01:02:51
Speaker
I have food on the table.
01:02:54
Speaker
I have things that are going to keep me going as a human being.
01:02:57
Speaker
And then this is how we reconnect to resilience that already lives inside us.
01:03:01
Speaker
So we pulled these things, these cookies out of the cookie jar to remind us that we are strong, that we are capable.
01:03:07
Speaker
We can do this.
01:03:09
Speaker
And then we have a checklist.
01:03:10
Speaker
And this is one of the most important things.
01:03:13
Speaker
It's tangible next steps because action restores agency.
01:03:17
Speaker
We want to give agency back to ourselves to be able to take the next step to overcome this challenge.
01:03:23
Speaker
And
01:03:24
Speaker
So what can we do in the next few days to take care of ourselves?
01:03:27
Speaker
Do we need to reset?
01:03:29
Speaker
How can we move forward with purpose?
01:03:31
Speaker
So that's going to be our checklist.
01:03:33
Speaker
And then we have some anchoring quotes, and this is very individual.
01:03:36
Speaker
What motivates me?
01:03:38
Speaker
Rich might not be the same thing that motivates you.
01:03:40
Speaker
So personalize this, find those quotes that get your fire lit.
01:03:45
Speaker
Like you can pull on that quick, quick quote to bring you back to center.
01:03:51
Speaker
Sometimes all it takes is the right phrase to shift your perspective.
01:03:55
Speaker
You want to think of these as emotional lifelines, stoic wisdom, words that ground us in reality.
01:04:02
Speaker
So why does it work?
01:04:03
Speaker
Because in the heat of emotion, our perspective gets really small.
01:04:07
Speaker
It shrinks.
01:04:09
Speaker
And the script helps to expand it again.
01:04:13
Speaker
It gives us wider perspective.
01:04:15
Speaker
It prevents rash decisions like quitting or isolating ourselves or spiraling or catastrophizing.
01:04:22
Speaker
If I can't do this, my whole world is going to end, right?
01:04:25
Speaker
Those kinds of emotional...
01:04:28
Speaker
downward spiraling that we can get fall into.
01:04:32
Speaker
It brings objectivity back to the table and it gives us ownership over our comeback, which is a huge part again of resiliency.
01:04:41
Speaker
So how can we use this with our athletes?
01:04:43
Speaker
It's simple.
01:04:44
Speaker
Coaches introduce this concept during your preseason or during a goal setting session.
01:04:49
Speaker
You can guide them through writing their own setback script when they're mentally strong and
01:04:53
Speaker
And then when life throws a punch, say, hey, it's time to read your script.
01:04:58
Speaker
We need to pull that out again.
01:04:59
Speaker
And here's a bonus tip.
01:05:01
Speaker
Write one for yourself, too.
01:05:03
Speaker
We all hit walls.
01:05:05
Speaker
Rich and I are not immune to setbacks.
01:05:07
Speaker
We get discouraged.
01:05:09
Speaker
The most powerful example we can give to our team is how we choose to recover, reflect, and rise.
01:05:17
Speaker
And remember, resilience isn't built on sunshine alone.
01:05:20
Speaker
It's built in the dark, in the quiet, in the moments where we choose to keep going.
01:05:26
Speaker
The setback script can give you that choice clearly, courageously, and on your own terms.
01:05:32
Speaker
Now that is how we get gritty.
01:05:36
Speaker
That's how you get gritty.
01:05:37
Speaker
Never waste a crisis.
01:05:38
Speaker
Never waste a crisis.
01:05:39
Speaker
Love that, Rich.
01:05:42
Speaker
All right.
01:05:43
Speaker
That's awesome, Coach April.
01:05:44
Speaker
Wonderful.
01:05:45
Speaker
I feel more resilient already.
01:05:48
Speaker
Yes.
01:05:50
Speaker
All right.
01:05:51
Speaker
And I'm going to need that tomorrow morning when I get into Chatfield and it's 50 degrees.
01:05:55
Speaker
I don't know.
01:05:57
Speaker
We'll see.
01:05:57
Speaker
Put that mantle on.
01:05:58
Speaker
I like it.
01:05:59
Speaker
That's right.
01:05:59
Speaker
I like it.
01:06:01
Speaker
Folks, try.workout of the week here for you.
01:06:04
Speaker
I wanted to talk about the race rehearsal.
01:06:06
Speaker
We've got a couple of folks that are going to be out there doing race rehearsals this weekend.
01:06:10
Speaker
We're going to be doing race rehearsals.
01:06:12
Speaker
We do our camp.
01:06:13
Speaker
Here's how you do this.
01:06:14
Speaker
Treat this workout exactly like race day.
01:06:18
Speaker
You may be a little fatigued for this workout, but on race day, you're going to be tapered and totally ready.
01:06:24
Speaker
Try to match race day terrain as much as possible.
01:06:27
Speaker
Pre-plan using race X, that's race execution for your pacing and nutrition.
01:06:33
Speaker
Keep your pacing as even as possible.
01:06:35
Speaker
No highs or lows steady as she goes.
01:06:38
Speaker
The way you do this is a easy 10 minute zone to warm up with some of those zone for spin ups.
01:06:44
Speaker
Just, you know, just, you know, one minute intervals in zone for just to get yourself primed and ready to go.
01:06:50
Speaker
Then your main set, the entire session is at zone three race pace.
01:06:56
Speaker
So the idea here is what I like to tell people to do is if you're doing a race rehearsal, start the night before, create a checklist, use your checklist, just like you would on race day, get to bed early, just like you would on race day.
01:07:09
Speaker
When you wake up in the morning, wake up early, like just like you would on race day, eat what you would eat on race day.
01:07:15
Speaker
Treat it like race day and then wear the kit that you're going to wear.
01:07:20
Speaker
Use the equipment on your bike that you are going to use.
01:07:23
Speaker
Use the, you know, the, the shoes and the, and the gear and the shorts and the, you know, everything that you're in.
01:07:29
Speaker
The sports bra?
01:07:30
Speaker
Ladies, listen here.
01:07:31
Speaker
You need to, you need to test that thing out.
01:07:34
Speaker
Don't wear anything new on race day.
01:07:36
Speaker
I'm telling you.
01:07:37
Speaker
You're right.
01:07:38
Speaker
You want to learn.
01:07:39
Speaker
And the idea here is to have a couple bites at this apple too.
01:07:43
Speaker
Yes.
01:07:44
Speaker
That's just a one race rehearsal.
01:07:46
Speaker
Do this race rehearsal.
01:07:47
Speaker
Learn something from it.
01:07:48
Speaker
If you're going to make any adjustments, you have like one more chance to make some adjustments to really dial things in.
01:07:55
Speaker
That is your try it out, try it out workout of the week.
01:08:00
Speaker
Love it.
01:08:01
Speaker
Coach Rich.
01:08:03
Speaker
All right.
01:08:03
Speaker
You ready to get into the fun segment?
01:08:06
Speaker
hit me with it.
01:08:06
Speaker
It's my turn.
01:08:07
Speaker
I was going to say to you earlier that I have always led this and I know what I'm asking.
01:08:13
Speaker
So it's only fair that you get to be in the driver's seat and know more than me at this point when we talk about the fun segment.
01:08:19
Speaker
So have fun with it, Rich.
01:08:20
Speaker
Let's do this.
01:08:21
Speaker
All right.
01:08:22
Speaker
So first, thank you, Coach Kerry.
01:08:24
Speaker
This is fantastic.
01:08:26
Speaker
Here we go.
01:08:27
Speaker
This is That Pro Triathlon Life.
01:08:30
Speaker
She has asked us to put
01:08:32
Speaker
Put your carbon plated shoes and sponsored filled kits because rich in April, you both just got pro cards.
01:08:40
Speaker
Now you've got some decisions to make in how you are going to live your pro triathlon lives.
01:08:46
Speaker
Heck yes.
01:08:47
Speaker
The triathlon gods have blessed you with endless swim, bike, and run potential.
01:08:51
Speaker
Congratulations.
01:08:53
Speaker
Now you have to pick where to channel those gifts.
01:08:57
Speaker
What goal?
01:08:58
Speaker
So this is the first question for us to answer.
01:09:00
Speaker
What goal are you chasing as in your pro triathlon career, pro triathlete career?
01:09:07
Speaker
Are you a, for example, going down the T100 World Tour track, the Super Tri Circuit?
01:09:14
Speaker
Are you chasing the Olympic Dream?
01:09:17
Speaker
Or perhaps you want to stand out on the podium in Kona.
01:09:22
Speaker
She had in here niece.
01:09:23
Speaker
That's, that's kind of funny now.
01:09:26
Speaker
Or the world champion world 7.3 championship.
01:09:29
Speaker
The world is your oyster.
01:09:30
Speaker
So April, where are you going to focus your talents?
01:09:35
Speaker
Long course, short course, somewhere in between.
01:09:37
Speaker
Oh my gosh.
01:09:38
Speaker
Yeah.
01:09:40
Speaker
Okay, if you were to have asked me this question 10 years ago, or even five years ago, I would have said the Olympic dream, triathlon Olympic dream.
01:09:51
Speaker
I got to say, I'm going Xterra.
01:09:53
Speaker
I'm going Xterra.
01:09:54
Speaker
I'm going off the, and I say purely.
01:09:57
Speaker
Yeah.
01:09:58
Speaker
Purely because I love off-road triathlon that much that I would, I would give up the prize purse of Kona or worlds, um, 70.3 championships or T100 just to, just to be at the top.
01:10:12
Speaker
And I know that most people don't know who's at the top of Xterra.
01:10:17
Speaker
I don't care.
01:10:17
Speaker
It's so amazing.
01:10:20
Speaker
And the places they go and just the grit.
01:10:24
Speaker
I love it.
01:10:24
Speaker
I love it.
01:10:25
Speaker
Yep.
01:10:25
Speaker
Okay.
01:10:26
Speaker
That's my answer.
01:10:26
Speaker
Love it.
01:10:27
Speaker
That's great.
01:10:27
Speaker
Love it.
01:10:28
Speaker
I knew that was going to be your answer.
01:10:32
Speaker
So my answer is it is the Olympic dream for me, folks.
01:10:35
Speaker
Of course, folks.
01:10:36
Speaker
I love draft legal.
01:10:38
Speaker
I love the distance.
01:10:40
Speaker
I love the finish line sprints.
01:10:42
Speaker
I love the world triathlon series vibe.
01:10:45
Speaker
That is my track.
01:10:47
Speaker
How about that?
01:10:48
Speaker
Yep.
01:10:49
Speaker
Love it.
01:10:50
Speaker
All right.
01:10:51
Speaker
So now you're in the best place for it too.
01:10:53
Speaker
Right.
01:10:54
Speaker
Exactly.
01:10:54
Speaker
The heart of the Olympics out here.
01:10:55
Speaker
Yes.
01:10:56
Speaker
Okay.
01:10:57
Speaker
Now that you have your goal set, it's time to train.
01:11:00
Speaker
Luckily you landed yourself a sponsor who is hooking you up with some awesome training equipment.
01:11:05
Speaker
What is the number one item that you would splurge on to take your pain cave to the next level?
01:11:10
Speaker
April, what is your answer?
01:11:12
Speaker
That would have to be an S-Works Epic.
01:11:17
Speaker
Yeah, Epic World Cup.
01:11:19
Speaker
Beautiful bike.
01:11:20
Speaker
Beautiful, beautiful bike.
01:11:23
Speaker
That is probably what I'm going to save up for upon my retirement from the Air Force.
01:11:28
Speaker
I think that's what I'm looking, leaning to gifting myself rich if I can get there.
01:11:34
Speaker
But that would be the number one item.
01:11:35
Speaker
And a sponsorship from Specialized, 100%.
01:11:39
Speaker
That would be the creme de la creme for me.
01:11:42
Speaker
We should definitely tag Specialized on this.
01:11:45
Speaker
Oh, goodness.
01:11:47
Speaker
My heart's beating super fast.
01:11:50
Speaker
Just talking about it.
01:11:51
Speaker
All right.
01:11:52
Speaker
So the number one thing I would splurge on for my pain cave, I decided, I thought about the bike thing, but then I thought a kick-ass treadmill to really help me stay sharp through the long World Triathlon Series season.
01:12:06
Speaker
Mm-hmm.
01:12:07
Speaker
Makes sense.
01:12:08
Speaker
So I can really dial it in year round.
01:12:11
Speaker
I have to worry about kind of out.
01:12:13
Speaker
So that would be the place where I would make an investment.
01:12:17
Speaker
Okay.
01:12:17
Speaker
You ready for number three?
01:12:18
Speaker
Yep.
01:12:20
Speaker
Your pain cave is ready to rock and you are ready to do the right trading right.
01:12:24
Speaker
Love that.
01:12:25
Speaker
Nice.
01:12:26
Speaker
Nice.
01:12:26
Speaker
Alliteration.
01:12:27
Speaker
Yeah.
01:12:30
Speaker
But training is more fun with a training partner.
01:12:33
Speaker
So let's find you a pro triathlete bestie.
01:12:36
Speaker
What other pro triathlete are you clocking those swim, bike, and run long miles alongside?
01:12:43
Speaker
Oh, goodness gracious.
01:12:45
Speaker
Lord have mercy.
01:12:48
Speaker
Oh, I got to think about this a little bit, Rich.
01:12:51
Speaker
Yeah, I see you highlighting.
01:12:55
Speaker
Okay, okay, okay.
01:12:57
Speaker
Man, I would have to go Eric Lagerstrom.
01:12:59
Speaker
Okay.
01:13:02
Speaker
As someone who actually, so I do follow that triathlon life.
01:13:06
Speaker
I found out about Xterra because of that triathlon life and watching Eric just love life through his experience with mountain biking and Xterra racing.
01:13:19
Speaker
So to have him as a, as a pro triathlete partner, holy crap, that would be phenomenal.
01:13:25
Speaker
Phenomenal.
01:13:25
Speaker
And I think he would keep me grounded in the pure joy factor versus the, the just always being about training.
01:13:34
Speaker
Love it.
01:13:35
Speaker
Love it.
01:13:37
Speaker
My training partners, Morgan Pearson, Taylor Dibb and Taylor Spivey.
01:13:41
Speaker
Holy crap.
01:13:43
Speaker
And, uh, I want to do the mixed team relay with those fine athletes.
01:13:48
Speaker
Yeah.
01:13:49
Speaker
Oh, I love that.
01:13:49
Speaker
Okay.
01:13:50
Speaker
I see.
01:13:51
Speaker
I see.
01:13:51
Speaker
Yeah.
01:13:51
Speaker
That's a top notch team.
01:13:55
Speaker
You smell what I'm cooking?
01:13:57
Speaker
Yeah.
01:13:58
Speaker
It's sizzling up.
01:14:00
Speaker
Love it.
01:14:01
Speaker
All right.
01:14:01
Speaker
So now you've crushed your training and it's time to race.
01:14:04
Speaker
The race director let you know that they will be announcing each pro on the way to the start.
01:14:10
Speaker
100 T100 style.
01:14:11
Speaker
What is your walk up song as you make your way to the start line?
01:14:17
Speaker
Oh, I really wish I had read this one before.
01:14:21
Speaker
Hey, oh, I've thought about this question so many times in my life, Rich, but it's eluding me now.
01:14:30
Speaker
Oh, okay.
01:14:31
Speaker
I think Tom Petty.
01:14:33
Speaker
I have to go Tom Petty.
01:14:34
Speaker
It won't back down.
01:14:35
Speaker
I just think that's just my mantra song.
01:14:38
Speaker
Stand me up at the gates of hell, but I won't back down.
01:14:41
Speaker
Whoa, all right.
01:14:42
Speaker
I just think about that.
01:14:43
Speaker
Yeah, yeah.
01:14:44
Speaker
That's powerful for me.
01:14:46
Speaker
Okay.
01:14:47
Speaker
I always feel uplifted by long live Taylor's version.
01:14:50
Speaker
Of course I put Taylor's version, but for the finish, I want the national anthem of the USA to be playing.
01:14:57
Speaker
How about that?
01:14:59
Speaker
Wow.
01:15:00
Speaker
Okay.
01:15:00
Speaker
Wait, what?
01:15:02
Speaker
Okay.
01:15:02
Speaker
All right.
01:15:03
Speaker
All right.
01:15:03
Speaker
You get it?
01:15:04
Speaker
Yes, I got you.
01:15:06
Speaker
Gold medal.
01:15:08
Speaker
Right.
01:15:10
Speaker
You know what happened?
01:15:11
Speaker
You know what happened, Rich?
01:15:13
Speaker
And I won't give this away.
01:15:14
Speaker
I was looking at another answer.
01:15:16
Speaker
The answer that's right below.
01:15:20
Speaker
Oh, wait a minute.
01:15:22
Speaker
What?
01:15:22
Speaker
That's the national anthem.
01:15:26
Speaker
It'll make sense here in a moment, folks.
01:15:27
Speaker
I promise.
01:15:31
Speaker
Your swim went swimmingly again.
01:15:34
Speaker
Awesome.
01:15:34
Speaker
Harry, you're just, you're too much.
01:15:37
Speaker
And now you've moved on to the land-based portions of the race and it's time to fuel and hydrate.
01:15:42
Speaker
Unfortunately, nutrition is hard, even for the pros.
01:15:46
Speaker
And when things go south or north, it can be very public.
01:15:50
Speaker
You are leading the race with the cameras on you when all of a sudden a nutrition issue crops up.
01:15:56
Speaker
Which race day, very public nutrition-based snafu would you choose?
01:16:01
Speaker
This is Christian Blumefeldt's Kona Puke and Rally, Taylor Knits Dubai Never Trust a Fart Moment, or T100 Dubai, or Julie Moss's Bonk-inspired Finish Line Crawl, losing the lead in those last five meters down the lead E-Drive.
01:16:18
Speaker
What is your answer?
01:16:20
Speaker
Door number one, door number two, or door number three?
01:16:24
Speaker
Okay.
01:16:26
Speaker
Rich, I'm going to have to go with door number one.
01:16:28
Speaker
The Christian Blumenfeld puking rally?
01:16:30
Speaker
Yeah, the puking dragon.
01:16:31
Speaker
The dragon.
01:16:33
Speaker
That was my answer too.
01:16:35
Speaker
Definitely.
01:16:36
Speaker
That guy can vomit on the run like nobody else.
01:16:42
Speaker
It was so glorious.
01:16:43
Speaker
I was applauding him.
01:16:44
Speaker
I've never seen anybody manage puking quite like that.
01:16:51
Speaker
And recover and rally.
01:16:52
Speaker
Yes.
01:16:52
Speaker
That's what I'm saying.
01:16:53
Speaker
He just blew my mind as he was blowing chunks.
01:16:58
Speaker
All right.
01:16:58
Speaker
So here you go.
01:16:59
Speaker
Race day is over and you are feeling grateful for the experience.
01:17:02
Speaker
You decide that you want to use the publicity as a platform to help this world be a better place.
01:17:08
Speaker
What charity or cause are you teaming up with?
01:17:12
Speaker
I think I'm going to team up with an anti-bullying charity.
01:17:16
Speaker
Ooh, I like that.
01:17:18
Speaker
Yeah, and I know it's not triathlon-related necessarily, but I think of, like, from my experience as someone who was bullied as a kid and then even in the military, one of the things that really helped me claim my confidence was mountain biking and being a triathlete.
01:17:38
Speaker
And I think of that like, hey, if we can get kids early in on confidence, on building resilience, on helping them learn how to stick up for themselves in a productive way, I think that's what I'd want to team up with.
01:17:52
Speaker
And using Xterra as a method for that would be phenomenal.
01:17:57
Speaker
So that's where I'm leaning.
01:17:58
Speaker
Yeah.
01:18:00
Speaker
Love that.
01:18:03
Speaker
My cause would be mental health and making it as normal a conversation as cancer is.
Addressing Mental Health Challenges
01:18:10
Speaker
I've had some friends that have struggled with mental health issues, and it's just a tough thing.
01:18:15
Speaker
And it's hard for people to talk about for whatever reason.
01:18:20
Speaker
You don't see people talking about it or raising money for it.
01:18:25
Speaker
It's just one of those things that...
01:18:28
Speaker
It's taboo.
01:18:29
Speaker
Not talked about.
01:18:30
Speaker
It's taboo.
01:18:30
Speaker
Yeah.
01:18:31
Speaker
And I think that is a barrier to people, you know, it being a part of talking about solutions for it, right?
01:18:40
Speaker
Exactly.
01:18:41
Speaker
It's taboo.
01:18:42
Speaker
So anyway, that would be my cause.
01:18:44
Speaker
Excellent.
01:18:44
Speaker
How about that?
01:18:47
Speaker
Thank you so much.
01:18:48
Speaker
This was a ton of fun.
01:18:49
Speaker
We need to have you on our show of this the next time folks.
Podcast Community Engagement and Closing Remarks
01:18:55
Speaker
Thanks again for listening this week.
01:18:57
Speaker
Be sure to follow us at 303 triathlon and at grit to greatness endurance.
01:19:00
Speaker
And of course go to iTunes, give us a rating and a comment.
01:19:03
Speaker
We really appreciate that.
01:19:04
Speaker
Don't miss the, the link for the Vespa power.
01:19:09
Speaker
You can get 20% off and folks stay tuned, train informed and enjoy the endurance journey.
01:19:16
Speaker
For your 303 Endurance Podcast.
01:19:17
Speaker
It's your 303 Endurance Podcast.
01:19:19
Speaker
It's your 303 Endurance Podcast.
01:19:22
Speaker
It's your 303 Endurance Podcast.
01:19:55
Speaker
Endurance Podcast.