This podcast episode provides an in-depth analysis of recent triathlon events, highlighting the remarkable achievements of athletes such as Kirsten, who secured a significant victory in her inaugural race. We discuss the implications of her performance, particularly in the context of her first experience in middle-distance racing, where her execution and strategic pacing were commendable. Furthermore, we delve into the dynamics of various recent races, encompassing both Ironman and 70.3 events, while also examining notable performances from elite triathletes like Georgia Taylor-Brown and Alex Yee, whose marathon time has elevated expectations for his future Olympic endeavors. The episode culminates in a thoughtful exploration of training methodologies, specifically focusing on cadence during cycling, offering insights into how optimizing this aspect can enhance overall performance in triathlon. We invite listeners to engage with our discussions and share their own experiences and questions, fostering a collaborative learning environment within the triathlon community.

Links to topics discussed:

The TriDoc Podcast

Matt's Instagram

Jeff's Instagram

LifeSport Coaching

Email Jeff: tri_doc@icloud.com

Email Matt: Matt@thetemponews.com

Signup for the Tempo News

Signup for The TriDoc Podcast Supplement form

Welcome to Tempo Talks, a show that brings you analysis of the biggest stories in triathlon training, tips to make you a better athlete and breakdowns of the latest science and performance.

I'm Matthew Sharp, an olympian in triathlon, 70.3 champion and co founder of the Tempo News.

And I'm Jeff Sankoff, the tridoc medical contributor for Triathlete magazine, age group winner and coach at Life Sport Coaching.

Our goal inform and entertain two perspectives.

One sport, all things triathlon.

Now let's get into it.

Hello.

Hello everyone.

Welcome to another episode of Tempo Talks.

I'm here, Matthew Sharp with my co host Jeff Sankoff.

Jeff, happy to be here with you.

How are you doing today?

I'm doing well, but not as, not as well as the Sharp Casper.

That was quite a a debut weekend for Kirsten.

Congratulations.

Thank you.

Thank you.

It's funny too because I was listening to our podcast driving to La Quinta on Friday and I think I talked about how I won my first 70.3.

I did and then made a joke like oh, pressure's on honey.

And then of course she went and won her race and her race was definitely more competitive than the one I won.

Huge kudos to her.

It was a very good performance.

I really wanted to get her on the podcast tonight to talk about but she is definitely fried from combo of the race and moving because she's moving.

She's finally moving down here to Scottsdale this weekend.

She's a little fried but I really think we should try and get her on because her insights from her first race are pretty interesting.

It was just a whole unique experience for her.

She executed incredibly well to take the win.

Well, I think you can probably speak to booking agent and make sure that we get her secure.

Um, I was most impressed I think just with how she charged to the front on the swim.

We thought she would, she really, really did so well on the bike.

I, I, I guess I just didn't know what to expect from her on the bike.

I, I'm obviously not as familiar with her as a middle distance athlete.

I, I, I thought you had said you thought that she would potentially go too hard on the bike but she really like she stayed up in that top group and then wow, what a run, what a run.

I mean she was just amazing on that run.

The swim it's, she's used to having 60, 70 girls around her at the swim and when she's basically not touched from the first stroke, she can just get into a rhythm.

There was a girl we talked about last week Jenna Campbell, who.

She swam on her feet, I think, most of the race, and then she led out of the water at doing air quotes, but I think Jenna led this one.

But Kirsten got to the timing mat first.

So you get that timing map first or whatever, which is nice.

Right?

But like, watching her get on the bike, very smooth.

And really, I think on the bike, because she didn't have any experience with that kind of racing, that kind of length, it was very defensive.

I basically, after the race, she told me, like, oh, yeah, I had irons in the fire gas left in the tank to, to push on the bike, but I didn't need to because by the time that people caught me, they weren't really going to be able to get rid of me.

I'm paraphrasing or putting words in her mouth, but that's.

It seemed like she had more capacity on the bike and that obviously, if you're not totally destroyed on the bike, you're going to run pretty good.

And even for her first run, she fueled, she paced really well.

Like, she almost looked as I saw her every single time.

You saw her like four or five times during that run.

Every time she looked like she was standing a little taller, her stride looked a little smoother.

It was just like she built into it almost.

So I think she has attributes that will are great for 70.3, and she even just showed that right off the bat.

It's been a long year for her.

She had her surgery in March, had to be out for most of the fall.

It was really hard, or like spring, summer, fall or whatever.

It was really hard.

And I'm super happy to see her just racing hard, just being consistent.

Like, once she got off the bike in that race, I was like, sweet, mission accomplished.

Like, we got to the run and then she did that, which was super awesome.

It's a great day.

She's a racer, so she's always going to be racing hard.

Yeah, we're, we're getting ahead of ourselves a little bit.

This is going to be part of our station when we review the race.

But I, I love this insight.

It is something that obviously you can bring to us and I definitely would love to.

It was so.

It was so interesting to see her looking so fresh at the finish.

It was just amazing.

And I was struck by how much the image of her greeting you after she finished looked just like when you greeted her after your win in bold.

Like, it was like if you split screen the two, it would have been almost identical.

Definitely.

It was pretty.

It was super special.

And I was just so happy for her.

Win or no win, just getting to that finish that day was going to be a good experience because there would have been lots of learnings and I don't know, I guess maybe you learn less when you win, but I think she did learn a lot even regardless.

Oh, Kirsten, congratulations.

I know she has something to listen to.

She's dry self.

If it's time involved, then she's definitely not listening.

All right, we as I said, are getting ahead of ourselves a little bit.

But Matt, what are we talking about on the program today?

Yes.

So program talk about the races this past weekend.

A bunch of ironman races.

Ironman 70.3 full distance.

I'm going to add in a little thing about precision being named the official hydration partner of Ironman for next year, which I think is really intriguing.

I think people, a lot of people are happy about that.

We are going to talk about Alex Yee and his incredible marathon run which has just changed the calculus for his Olympics for maybe what could happen in la.

Super exciting.

But has it really?

Yeah, I looking forward to that conversation because I, I'm listening to all this chatter and I'm like really?

I think we're getting ahead of ourselves, but okay, keep going.

And then we will also talk about this weekend.

Jeff, your favorite pro triathlon, the T100.

Hey, there's, there's a race.

It's my.

It's all good.

In the T100 grand final in Qatar.

There was a little bit of craziness in Dubai and so now it's set up a pretty intriguing final race of the series, the race to Qatar.

They finally made it.

And then I think we're gonna add a little bit about the T100 schedule that was just really released for next year, which is also interesting.

All right, and then we will training topic.

We got a lot of positive feedback.

People really enjoyed our bringing that back on the last episode.

So we are going to do our best to try and include training topics going forward.

Today we are going to take on in cadence and we will discuss that a little bit after we get through these reports.

But let's begin first with this past weekend's races.

We had all around the world.

Australia had the Ironman in when Australia Busselton.

We had Bahrain 70.3.

And of course, let me save La Quinta for the the end.

That's the one that most people are probably most familiar with.

But also I think where we had probably the biggest names.

So why don't we go across to Australia and just briefly man there saw the cap off of the career of Els Visser who managed fifth in the women and had a really good day.

She was quite emotional when she came across finish.

She looked like she was quite pleased with how it all went but at the same time quite sad to see you were commenting Matt that just a slew of retirements, right?

Yes.

Besides yourself, obviously.

Yeah, besides myself.

I feel like every other day there's a new one.

She definitely capped off an incredible career.

I'll also remember her.

She's got an incredible story about this like surviving a shipwreck in the Indonesian Ocean.

That's.

That's all.

That's the main thing I'm going to remember her by.

You got to look this.

Look up the hell's Vistler shipwreck story.

It's a good one but race wise I called Lottie Wilms of the Netherlands who lives in Australia.

She's like kind of a local there.

She's always a fixture now on these Australian 70.3s full distance races and she was pretty textbook win.

Nothing's super notable there.

I'm guessing now she has her Kona slot for next year.

So that's what these people that want.

That's what they want.

Right.

Get it wrapped up early.

Nick Thompson on the dad that was interesting.

That was a local race.

That was his home race essentially for him.

So he's at the tail end of a pretty impressive season and sometimes you just get to December and you left everything in November, so to speak.

I think that's the case for him.

But you had a young British athlete, Cameron Main, just across the board, swim, bike, run.

Really had a rock solid day and I think his run was actually fairly impressive.

So another good athlete going to be on the Kona start line next year.

I have no doubt about that.

Kind of wonder if Nick is feeling that Kona hangover.

I get the sense that a lot of he would.

He crushed Nice and he crushed Marbella and those are two hard races and yeah maybe it just especially travel from Australia there and back to.

It's yeah more for those people down under for sure.

And then in Bahrain we really.

The only I think notable thing to talk about in Bahrain was just the performance of Georgia Taylor Brown who crushed it like wow.

My three for.

Yeah for now she beat.

She beat down reef bound.

Yeah.

Yeah.

She's a great athlete, Olympic medalist, individual and relay.

So it was always there or something like that.

I think it just.

She was a little over the place earlier this year.

She was cycling training with the EF education team.

@ the beginning of the year she was all over the place in terms of doing some world triathlon racing.

Do it a little, did a little super tri racing and then in the back half of the year really started to settle in for this middle distance T 170.3 racing.

And she definitely found her legs, found her stride.

I'm not really surprised that she put in an effort like this just because of her pedigree across all reef sports.

She is an incredible talent, no.

Doubt.

All right, we will return California where the no longer Indian Wells but the La Quinta race took place.

We'll comment on the venue chain just a second.

But I want to just return to the pros for a moment and just acknowledge that Tamara Jewett who was there, I had wondered because I didn't see her coming across her sounds like in reading her own posts had a really solid swim but then herself on the bike not feeling it on the day.

And she alluded to a lot of kind of internal struggles I guess with just motivation and dealing with some personal stuff that she didn't really get into.

Nor does she have to.

No.

And I felt really bad for her because I know that she's had a really long year and I know how much she was looking forward to Kona didn't look for her.

And that's kind of why I, I mentioned that Kona hangover.

I kind of wonder if that was.

Something.

Yeah.

And this is the, I guess the double edged sword or the ramifications of you know, putting your whole season into one race.

Putting your like I know this feeling of training and stuff for the Olympics and whatnot.

It's if it doesn't go well and it has to go well to almost feel justified in investing everything in it.

And maybe, maybe she's just.

Because Kona obviously didn't go as well as she wanted to.

For sure.

She has very high standards of her performance.

And so coming off of that, yeah, there's definitely a come down.

There's definitely you just your mind goes as an athlete and I feel like I've been in that position for it.

It's awful.

So she's an interesting character.

I think she for a long time balanced being a lawyer and being an athlete and had a lot of success doing that.

And I think to maybe make that next step in her athletic career she gave up being a lawyer to invest full time in triathlon.

Some people, they just are better performers when maybe they have a little extra going on in their life.

And maybe after being solely a pro for a couple years, maybe she's kind of had this realization or maybe it was always there that maybe she needs something else, maybe some kind of intellectual stimulation.

I can only speculate.

I have not talked to her about this.

That's where I would think things are trending and it makes sense.

If you're someone who, you enjoy having some sort of other aspect of your life to fulfill you and you take that away, then, yeah, it could be difficult.

And maybe we're going to see her potentially back in the courts.

I don't know if she was a trial, but I wouldn't want to be up against her, that's for.

Sure.

Yeah, I don't think she, if, when I interviewed her, I, she was a law clerk, she hadn't yet finished her clerkship.

And I can't, I don't think she was at a. I don't think she was going to be a litigation.

I could be wrong.

But I, I, you and I were talking a little bit about this just yesterday when I got wind of all of her post and everything.

And I was saying how I went to medical school with a young man who was an NHL prospect and he pursued his passion for hockey for a little.

And kind of after a year or so, I can't do this.

Like, I, I miss that intellectual of.

Yeah, you know, and, and also, quite frankly, and this, I don't think this is the case for Tamara because triathlon is a much more kind of individualistic pursuit.

But Guy, he, like, you know, quite frankly, the, the guys I'm with, all they want to do is talk hockey.

They, they just don't have any other interests.

And, and I do.

And I thought about that when I was thinking recently of the pro football player who played for, I believe he played for the City Chiefs, who was a McGill student, and he was doing both.

He was able to play professional football, go to medical school.

Yeah.

And he recently graduated from medical school.

And I was thinking about that and how difficult that must be as well, because again, surrounded by guys who probably don't share those interests and everything else.

So I could really understand if Tamara is kind of missing that intellectual aspect from her life, that being challenged in that way.

We are speculating because she, she kind of alluded to that.

She did mention something of that, but she didn't really say that that was her prime motivation going forward.

But I, we are both sort of wondering and, you know, having spoken to her when she was on my podcast, I was struck by how clearly she is invested in much more than just her training.

You know, I spoke to her.

I believe it was just before Mont Tremblant.

And then with Mont Tremblant wiped out because of the fires, she became hugely invested in promoting this foundation that was involved in replanting trees and trying to address the forest fire situation.

And it didn't surprise me at all.

Like I could see how she could really get involved and invested in those kinds of things.

We'll see.

I, I fan of hers and I, I, I do hope to see her race again.

But I will understand if she decides that it's time for her to return to something else things, her joy and, you know, passion as.

Well.

Yeah, it's tough.

It's tough.

And it shows the not so glamorous side of professionals.

No.

Doubt.

Right.

And it's like I tell, I tell Lauren, right.

I mean, pole vault's not going to pay the rent.

You know, you could be really good at.

That.

You could have that.

Quote.

That's a dad quote.

That's a dad quote.

Yeah.

And you know, I want to make sure she and she knows, yeah, smart kids needs to get a good education, make sure degree is going to be the thing that, you know, pole vault facilitates the degree, not the other way around.

You know, obviously with at least with professional triathlon timers had some wins.

She's got.

Page.

It's more of a mark for triathlon too, to be fair.

Yeah, fair.

Yeah.

Yeah.

But yeah, you're very right.

I think it's good dad.

With.

Well, let's change over to the men's side where we had a fascinating matchup between three of the top men.

Two of them can, of course, of course we had Sam Long, Lionel Sanders and Jackson Laundry all facing off and they did not disappoint because they basically by a third of the way through the bike, it was the three of them and they fought it out through the rest of the.

Race.

Yeah, as we expected.

Like, you had one guy who was light years ahead of everyone out of the water, a guy named Carter Solmacher.

He is a project podium athlete, meaning he's like a development USA triathlon athlete, short course guy.

So clearly have the speed and the swim.

So he was light years ahead of these guys.

But then two minutes later you had a group where you had Jackson, you had Sam Long, who actually thought swam really well in this race.

Lionel wasn't, I think he was about a minute back.

I think he was third of the three boys.

And so basically there was a line Delineating, like if you were behind these guys or whatever, you're done, it's game over.

Which is typical in these races.

And it came together with the three of them like it typically does.

I think I was talking to Sam at the finish line of the race, which I'd love to talk to the athletes right at the finish line because they're always amped up.

They're always filters off.

They're always going to share.

Filter is off.

And yeah, he was going off a little bit.

I won't divulge exactly who, but he said he was doing a lot of work out there.

Him and Jackson.

He said specifically, I don't know, maybe.

Lionel.

I.

That's the thing.

I couldn't.

You can't tell from the tracker or whatever.

So basically ended up being five of them coming off the bike at the same time.

Lionel, Sam, Jackson, Scarabino from Uruguay and then Stulmacker.

And then quickly those three, Jackson, Sam and Lionel were away off to the races.

Sam had a really good transition.

He was off like.

Like a lightning bolt out of T2 and just gone like that.

Like he was just.

I think Lionel really tried to bridge back up and maybe if he had better transition, things maybe could have been a little different.

But Sam was also just looked great out there.

He looked really.

Strong.

An interesting kind of finish to an up and down year for Sam because he's been the afterthought in a lot of the Ironman races.

And it's interesting to see him win with such a not, I guess not authority.

But it's not like he beats nobody's Lionel coming off the.

Injury.

But no, it was a strong win.

It was a strong win considering.

I think I wrote him off for being pretty tired from his long year.

But he looked.

Great.

He.

Even with probably minimal sleep.

Yeah, he just had a kid.

He's not sleeping a lot.

But he looked really strong.

I think Lionel, it sounded like he maybe had a little bit of a niggle going into this race.

So that was slowing him down a little bit on the run.

He also twisted his ankle on the run at one point.

Like at one point it looked like he was going to catch Sam and then Sam just kept extending the gap and then it kind of looked like Jackson was going to catch him.

And then I don't know, maybe Jackson blew a little bit.

Like it was pretty intriguing.

The dynamics in the race.

It wasn't ever.

You could never count someone out, so to speak, the whole time.

But then Lionel also crossed the line with his zipper oh.

Undone.

Oh, What?

We know how that.

We know how that is looked upon unfavorably.

Great.

To jail for him.

No, I didn't even know about this whole zipper thing until, like, I was driving away that night or whatever.

Like, it wasn't really a thing.

I guess.

Like, when I had my zipper thing, my clasp was unclasp all the way.

So that was a big deal.

They've changed the rules, I think I'm gonna say because of me.

I'm gonna say.

It.

Oh, it totally is because of you.

It happened right after that race.

Yeah.

So essentially what happened was he actually crossed the line with the zipper unzip, got disqualified, but then it was able to be overturned because he wasn't given the opportunity to remedy it.

So basically, like an official being like, hey, zip your zipper now.

They never did that.

And so that's how he was able to get it overturned.

Yeah.

Yeah.

Brigade 2.0.

I don't even know if you get a.

Game.

Very.

A very.

A very silly rule anyways, and I don't know why it continues to be there.

So anyways, whatever I thought.

Interesting.

And it is interesting as we continue to see so much young and up and coming talent into the triathlon world, that these three guys who have been around for a little while continue to assert themselves when given.

I think.

It'S.

I would say there's like an archetype that In North American 70.3s just dominates.

And I don't know why.

It's North America.

Like, it's the big leg guys.

The big leg light big leg.

Guys.

Yeah.

Always dominate in these North American 70 point threes.

Sam, long big legs.

Lionel, massive legs.

Jackson, pretty big legs.

So it's just.

They're just so good on the bike and very solid on the run that it just seems to be like, those are the athletes who do well and continually do well.

Team arms, which I was a part of.

We don't really have an answer to that.

Unfortunately.

Well, we're gonna have to wrap this up so I can get.

Down.

Seriously, it's time.

I'm gonna hit it.

Now.

All right.

One more event from the weekend that we need to touch upon, and that is the marathon that took place in Valencia, which was really a coming out part of types for Alex Yi.

206.

Like, that is 206.

38.

That's ridiculous.

Well, I think the thing that amazed me about his 206 was seeing him cross and how many other guys were around him.

I'm like, how many people are.

Running that marathon is just notorious for obviously fast time.

So it just attracts even more people.

Like people just go there because they want to send like a lifetime.

That's the kind of vibe at this marathon.

Like I read, I woke up that morning and read like 206 and I didn't really register with me.

I just don't know why.

I just, I was like, oh yeah, 206.

And then when I finally processed was just like holy.

That is absolutely insane.

A 206 like marathon.

It just like his 5k splits.

I could only do one of those.

I can't do like multiple 15 minute 5 cases.

Like it just.

Yeah, insane.

Yeah.

It was an incredible athletic endurance performance from him.

Second fastest British runner, marathon runner of all time now behind Mo Farah, who's pretty damn good.

That.

Guy.

Yeah, I, I have him.

It's.

It's mind boggling what he was able to do.

But, but I do think all of this competition about oh well now he's gonna, he's going to shift his focus, do this instead.

That, that seems a little silly.

I mean he's pretty clear.

I think, oh, I'm going to take a couple years to focus on some running before the triathlon.

I mean the defending gold medalist in triathlon doesn't shift to marathon where he really, let's face it, 206 is great, but he doesn't have a chance against the big names on a course that's not.

Valencia.

No, he doesn't have a chance to, to medal.

Could he do it and do the double like a nib type character?

Yeah, absolutely.

I.

Think.

Wait, do.

Do the, do the triathlon and the.

Marathon?

I think he.

Could.

How do.

You.

I.

Don'T.

How do you possibly train for both?

I mean one is pure speed and the other one is been swimming and biking.

Yeah, I know hiking.

But look, I know training for the 10k and training for a marathon.

Those are very.

Different.

Yeah.

The problem comes down to will someone like a British triathlon support him to do that?

I don't think they will because for them it's you gotta get our medal.

Like they need a medal or two in their.

Funding.

The injury.

Risk.

Yeah, I mean he's his kind of like physiotype or whatever the word.

What am I.

Saying?

I know what you mean.

Yeah, yeah, yeah.

It.

Would.

It has a less a propensity for injuries for sure.

With running.

Do I think he's going to do a marathon triathlon double.

No.

I actually talked to somebody, an athlete who was pretty tight with Yi over the weekend and they were basically like no, he's, he's keen to come back and win another gold medal.

However, I do think, I really do think he could attempt the triathlon 10,000 meter on the track.

Double.

I think those make sense that those are complementary.

Yeah.

It's harder because the 10k on the track I think would be more competitive.

But he's such a good athlete.

I really believe that actually that could be a possibility.

Is he going to medal in the 10k?

No, he's not going to run.

Faster than Ryan Fishers and well, making the final would be.

Making the final would be a big deal.

Yeah, for.

Sure.

But which would be hilarious because in a triathlon field he looks like this pretty lean smaller guy but in a field of runners he might look.

Buff.

Yeah.

Which is just.

Hilarious.

We've had.

There's a precedent for that.

Didn't Carol Montgomery from Canada and.

I got called out on this in my newsletter which I should have know better.

Canadian Carol Montgomery.

She was going to attempt the triathlon 10k on the track double.

Fortunately she crashed in the triathlon and could not do the right.

That's probably why we're getting.

Because yeah she, she wasn't actually be able to achieve that distinction.

So you could do it.

I think you could do the 10k.

I think the marathon doesn't make sense from a training perspective.

I agree with you on that.

But the door is open.

The door is.

Open.

Yeah.

And how, how does his time now?

It's hard to say.

Right.

Because when he runs a 10k in a triathlon it's not really what do open.

But do you know how his time compares to these.

Olympics?

Run a 27 minute 10k.

He'd have to run faster than that.

Yeah, he'd have to run faster than that for sure.

You're just like could be intriguing.

For sure.

He'd need three domestics in that LA race to make it.

Happen.

I love, I love the way all of these guys who compete against Alex are out there like cheering them on, saying, oh my gosh, like Hayden Wild.

He's like, they're awesome.

And I'm thinking to myself, of course he's cheering him on.

He wants him to go do the.

Marathon.

Yeah, you got this man.

Go for it.

Yeah.

No, I think the love is genuine.

It was an incredible achievement and I actually think it's one of those things where like triathletes I think they have respect of endurance athletes like the pure cyclists, the pure runners.

But I think this puts even more respect on the name of triathletes.

This is like a, like it gets noticed in the running world kind of thing.

Just like when Cam Wurf's doing crazy bike things like he's a pro triathlete but he's in the pro peloton.

Just stuff like that.

It earns triathletes a lot of respect.

I think triathletes are like Blumenfeld and whatnot.

Lucy Charles.

I think they're gaining and Lionel really are have a lot of respect from these single sport athletes.

Yeah.

Maybe wasn't always the.

Case.

Yeah.

Okay, let's turn our attention forward now.

We have the T100 grand final.

I almost feel like it has receded a little bit.

Maybe it's just me because I am a self confessed not here guy, but I almost feel like it's receded a little bit in its scope.

And that's partly because we had the fiasco recently.

Partly because we've had these other big races that have gone like just so sensationally and also because I feel like it's not totally clear to me who's going to be at this race.

I don't know if there's been a lack of marketing for it or maybe I'm not exposed.

I don't know.

What are you thinking going into.

This?

Yeah, it's funny.

I think actually part of it in a weird way might be like a maybe for us because where we are but like a time zone issue.

I don't know if that factors in anymore with our.

Algorithmic.

The location of where the race.

Is.

Yeah, the location of the race.

And I don't mean because it's in Dubai, which isn't a.

Huge.

No.

Qatar.

Yeah.

I just mean like in the Middle.

East.

Yeah.

Yeah.

General maybe there's like a time zone factor.

Like yeah, Dubai.

A lot of people were talking about it in the end because of the whole lap situation, lap gate or whatever.

So yeah, it's 200k on the line for the win.

This woman's race is going to be pretty unreal.

So maybe the marketing isn't working.

It's.

I mean who's scheduled to be.

There working on an up to 100 content and social media clearly.

So you're not getting put into the T100 podcast on.

That.

Well, who's.

Who's going to be our Lucy.

Charles and Taylor N both Race is shaping up to be quite the battle.

200k on the line for the winner of basically three athletes, Kate Wolf, Julie Darin and Lucy Charles Barclay.

But whoever, basically whoever wins of those three is going to win the 200k or whoever comes first or whatever of those three.

Winner takes all in a lot of.

Ways.

Okay.

And I heard some kind of sad news today from Ashley Gentle, who didn't know.

I don't know if she had announced it, but she announced today that she's carried at seven weeks and she is going to the.

I can.

What.

She must be kind of.

I can totally understand why she would want to do the race.

She's at seven weeks.

She would have.

Still training and even though it would have been as usual, but maybe she just wants to be around people he feels are friends.

And I. I got the sense she's not expecting anything from this race and going to kind of maintain a sense of normalcy and maybe a way of grieving.

And I wish her nothing but the battle.

I feel just.

I just wanted to acknowledge it because I think it's really.

Yeah, yeah.

It's just.

Really.

No, it's very brave of her to speak out about it.

And yeah, we all wish her the best.

You said it like a sense of normalcy.

And the reality is like going across the world to do the race, like that's normal.

Like sitting around at home and maybe not doing what you love, that's not normal.

So I think you see so many of these athletes across all sports when they go through personal tragedies.

You know, somebody's parent will die and they'll hit the ice for the next game, hit the turf for the next game.

It's kind of part of just.

It's in your DNA as an athlete.

You want to compete.

And if that's your sense of normalcy is just going out and doing your best and that's it.

It's also maybe a way to.

Honor.

Yeah.

Whoever you're trying to honor as well and putting your whole self out there.

Yeah, it's tough for her, but I do think competing will bring some.

I don't know.

I don't even know.

Peace maybe.

Oh.

But I hope so.

Yeah.

Yeah, for sure.

So, yeah.

Definitely thinking of her.

Yeah.

She has a great day out there and some move past this eventually because.

Yeah, very.

Tough.

Yeah, very.

Tough.

But a good star list for sure.

You got athletes like Paula Finley, Taylor Spivey, Lisa Porter, Jessica Learmouth, who's been a podium athlete, George Taylor Brown as well.

So.

Yeah.

Okay, so Paula Finley.

So she was not able to run in Marbella.

That was not that long ago.

Do you have a sense, is she race.

Ready?

I think she.

I'm sure she was race ready, I guess in the swimming the bike in Marbella.

I have no idea if she will run in Qatar.

Maybe she's going to fulfill contractual duties.

Obviously, if she does her Grand Final and all the races she was supposed to do, that's good money.

And maybe all she has to do is start, get through the swim of the bike and yeah, maybe exit stage left on the run, but who knows?

Maybe it was just a small thing that she didn't want to push through at Worlds.

I know it's Worlds typically push through.

She's been lately making pretty good decisions around injuries and stuff.

So.

We'll see.

We'll.

See.

I don't.

Know.

It would be cool to see her obviously have a go, but if it's going to hurt her more, then definitely do.

That.

And.

And the course in Qatar, is it.

Yeah.

I mean, it's just going to be another one of these flat.

It's going to be flat Grand Prix, just heat.

And.

Yes.

Which you can still have decent racing.

Although the hills in these last Ironman races have definitely brought out some unique and engaging additions, for.

Sure.

Yeah.

But you also.

We can't forget Imogen Simmons makes her.

Return.

Well, I, I, for one, am happy.

I know that we may not be aligned on that.

But.

Yeah, I don't love that whole situation.

I don't love the precedent.

It's.

That's.

Actually, I read something about at the World Anti Doping Agency conference, a recent conference, the hot topic was this contamination.

And.

And I think they're trying to figure out what to do about this because I think the precedent has been set and not in a good way.

We'll see.

I'm sure she'll be happy to be back on the start line.

It's.

She raced, I think, in Thailand before.

So, you know, you want to go athlete.

Athletes go out and have a good hard effort and enjoy being back on the course.

And I'm sure she'll enjoy definitely.

Being back out there racing on the side.

It's Hayden Wild and everybody.

Else.

It is.

It's just.

It's the Hayden Wild show in the T100.

Jeff, can anyone beat this.

Guy?

Is Christian.

There?

Christian's not there.

No yellow's.

There.

Was yellow's.

There.

Yes.

Well, Yella has not been able to beat him.

He's.

He's matched up.

Against.

He got a great race in 74, three World Championships, though.

A lot of momentum.

I'll say I'm trying to make something out of nothing maybe.

But the only actually the one athlete who now I'm very intrigued with is Morgan Pearson.

The winner, the real winner in.

In Dubai.

He's a great athlete.

He's.

His learning curve of the 70.3, whatever middle distance T100 stuff has been pretty steep.

And I think he's found his place.

Obviously, with a win you find your place.

But more just like how to race these races.

He's come so short.

Well.

If.

If Hayden had.

If Hayden hadn't done the extra 6k Morgan.

Yeah, but.

He.

What he did so he was.

He was.

Out.

My point, only my point being.

That I know I'm trying to make bring.

Intrigue.

Fair enough.

Fair.

Enough.

Because, yeah, I don't.

I'm definitely not waking up at the crack of dawn to watch that race, that's for sure.

Knowing probably what happened.

I Hayden, he's pissed off.

He's motivated.

It's gonna be.

It's gonna be tough to beat him, I'll tell you.

That.

All right, T100 schedule for next year.

What do you.

Got?

Yes.

Yeah, they dropped that today.

I think I saw it today or maybe yesterday.

It's a robust schedule, Jeff, for all the T100 haters out.

There.

Not you, not me, not me.

My only question, you know, what will.

What will be the differences between the schedule they announced and the races that.

Happen?

I know there.

What is the betting line There surely is like an over under Vegas or whatever are certainly taking bets on this.

What do you think?

How many races are they actually going to do next year?

I think they're doing.

Well.

How many did they announce?

I haven't seen it.

And 10 races.

10?

That's ambitious.

It's.

Ambitious.

It starts in the gold coast which is actually a sold out age group race.

So great start for them.

You have been into Singapore, their new Spain race and Pamplona.

So the running of the triathletes, I suppose.

There.

Right.

Which have a bowl on the start line just beyond brand there.

Then they go to San Fran, which has been a good.

Race.

London, which we talked about London being off.

Yeah.

So it is.

They put it in the schedule because they're producing it and I think it's because it's like an age group race.

But in parentheses in the announcement it says like world triathlon, whatever.

So London actually isn't a T100 pro race.

Big H group race for them.

Vancouver after that, then French Riviera.

Then we head to the Middle east for a three round knockout round of Dubai, Saudi Arabia for the first time and then back to Qatar.

It's a, it's definitely a robust schedule.

They have it broken down too between the women and the men because they're doing like separate races.

Right?

Yeah.

So nine races and a third of them in the Middle East.

Interesting.

Yes, it's interesting because of.

Those.

Yeah, I, I truthfully I'm not, I'm not opining in any way.

I'm just observing.

Think that's, that's that not probably going to be a huge like age group draw I would.

Imagine.

I think they're trying to make, they're trying to spin up a triathlon culture, a triathlon community in these, these countries.

And so this is just a part of bringing other athletes in and yeah, locally trying to build up their clubs and stuff.

I think in Dubai, I would say actually in Dubai and the UAE there's actually a fairly robust triathlon community.

A lot of expats, even locals are really into it.

So I think Dubai actually has a pretty good community.

I think Saudi definitely will going to need some work there.

I actually funnily enough, the head coach of the new head coach of the Saudi Triathlon Federation will be in Scottsdale next week and I'll be maybe jumping in with a session or two with his camp.

It's not Saudi, it's a personal camp.

Yeah, I'm curious to talk to him about that whole.

Situation.

Interesting.

Well and I'm also interested to see how the race in Oman goes for the, from the 70.3, not the world championship, but they're actually having an like just an Ironman 70.3 in Oman in the spring and I'll be interested to see how that.

Goes.

So and interestingly so I was able to get a VIP pass for the La Quinta race and the vip, there's a fireman employee and I was heppering him with questions, didn't tell him who I was or like I like write about this stuff and I was like, hey, going to the Middle east, what do you think about this?

And he basically said that's where the money is.

That's, that was literally the quote.

So yeah, that was interesting to hear.

Just straight up, that's where the money is and hey, gotta follow the.

Money.

I, I didn't.

Yeah, none of that surprises.

You know, we can, and listen, we don't have to follow groupers.

They can put the races there and they don't need to fill them because like you said, that's Funny is and it's fine.

And I guess we'll.

See.

Which T100 race do you think will be maybe like the most.

Successful?

Well, the Gold coast race clearly.

You know, the Vancouver, San Francisco races were big hits this year and I would imagine they will be again.

The Pamplona race will be a little bit of it or miss one.

I mean, the European races tend to do well, but the question is they haven't helped before, so we'll.

See.

But I just think these like Spain, France, these guys always show out.

Please.

Age.

Group.

Well, the problem is the French Riviera race didn't go so well for age groupers.

Yeah, I wonder.

It's going to be a bit of a dud for them next year and you have to wonder like they have burned bridges with age groupers.

Are age groupers going to continue to go well?

Are they going to continue to go to new races that haven't been proven?

So Vancouver, San Francisco have been proven and I think people will go to them.

Singapore is a known quantity, but.

And they'll always draw from that Asian crowd.

There's a huge triathlon crowd in and around Singapore, you.

Know.

Yeah.

Well, I guess we'll see.

Look more power.

I.

Agree.

I think the Gold coast is really going to be a strong kickoff to the year.

I contrasted where what they started in Miami that year when it was like track and like I think the Gold coast is going to be complete opposite your Aussies.

We saw in that Wollongong World Championship Series final.

They come out for these sporting events.

They always have incredible crowds.

So that's going to be a great event.

I think it's going to kick off their season and make a really successful.

Start.

Agreed?

Agreed.

Okay.

On to our final topic of the program, and that is a training topic.

This is something that was suggested by one of our listeners in the Talk Tempo Talks Facebook group.

If you are not a member of that group, we hope that you'll consider joining.

You could search for Talk Tempo Talks on that platform.

Answers the very easy questions will gain you admittance.

We'd love to have you there to join the conversation, ask your questions, make comments about the program and generally just have a good time.

But for now, we want to get to a training question that was brought up by one of our listeners and that had to do with cadence on the bike, specifically RPMs or spinning cadence of the legs.

So when we talk about RPM or spinning cadence, we're generally talking about revolutions per one leg.

So, Matt, what do you think about cadence on the.

Bike.

Yeah.

I feel like I've had a, an interesting cadence journey in my.

Career.

Yeah.

How to have a.

Long.

And I need to.

You know what, I just overstated that.

It's not per one leg.

It's our.

It's RPM crank.

So it's.

It's for.

Both.

Yeah, of course.

Yeah.

I think I've really had interesting phases where like in short course definitely tended towards higher cadences.

So at one point in my short course career, and I actually think it was too much, I was spinning at 100 rpm during these races.

I think for most people, and especially if you're doing like non draft stuff, a cadence of 90, like the classic 90 is pretty good.

I actually eventually when I got into long course, I don't know what it was, bigger gearing or something, maybe just changes with the training.

I found myself spinning at about 80 RPM.

Like I, I finished these 70.3 races and my average RPM average cadence is about 80.

Because I think that neuromuscular cost above 90, like anything, like around a hundred, is pretty high.

Can you explain that a little.

Bit?

Yeah.

So it has to do with biomechanics and it has to do with just efficiency.

So when we talk about efficienc in exercise, what we're talking about is the maximum return for calories burned.

And when you spin for Most people between 85 and 95 is where we tend to have maximum biomechanical efficiency.

That is for age groupers, pros tend a higher ceiling for their biomechanical efficiency.

That's why if you watch the Tour de France or any of these like cycling races, you'll see them often spinning at a much higher rate.

Similar to what Matt was describing, around 100 or so.

Even when climbing, they can maintain this amazing power output spinning at a very high rpm, and they are still biomechanically very efficient.

Now there's no question when you spin at a higher rate, you start to tax the cardiovascular system more.

So the reason that pros can sustain a higher cadence is they're so.

They're.

I mean their VO2 max are just so much more.

They're just so much higher than ours that they can sustain the heart rate and the breathing that's necessary to fuel, to provide oxygen to the.

That need them to.

To hold that higher RPM.

But for mere mortals, 85 to 95 doesn't get into the range where you're really taxing the heart and lungs so much.

And so it becomes biomechanically quite efficient to spin in that range.

For most people though, it's interesting to hear you say Matt, that when we get down to like 75 to 80 for most people, they become less.

And it's, it's also an issue now.

There's no question there's a lot of research out there.

And Trevor Connor, who is fast talk labs guy, he will tell you till the cows come home that cadence is a very individualized kind of thing.

And some people are just very much able to be efficient spinning at lower rates.

65, 75, I believe they totally that individual.

I am not 100% on board with that because I have worked with athletes who, who say, oh, I'm so comfortable at this.

And then as soon as I get them to spin up a higher amount, they can run so much better.

Like I, I think, do you.

Think there's a factor with muscle fibers?

Do you have more like slow twitch versus fast switch.

Fibers?

I think it has to do with Watts person.

I, I, I really do.

I think that they're about, you know, I mean, think about it.

If you're pushing 100 watts, we'll just make it a round number.

If you're pushing 100 watts and you're spinning at 100 rpm, you're basically generating 1 watt per revolution, essentially.

And if you are pushing, if you're spinning 60 or 50, then you're doing 2 watts.

Have to, you have to generate more watts per revolution the lower you spin.

And there is a bigger cost on the muscles in terms of fatigue.

Now, no question there's a trade off, right, to spin quicker.

There is a different kind of fatigue saying, kind of different muscle fibers.

But I just feel like people who spin in that 85 to 95, there's a sweet spot there, not just with watts per revolution, but also it matches up really nicely with hints you're looking for, for running.

And I feel like people who get off the bike after spinning 80 to 90 or 85, 95, it's easier for them to then get that right running cadence and they feel like they can slip into it now.

I think I like you.

You know, pros, people who are so much stronger.

I think you just have this wider range that you can, and, and, and again, getting back to that individuality thing, I'm sure there are age groupers who can do it, who can spend 75, 80 and they're going to be fine running.

It.

Yeah.

And you've seen pros over the years, Daniela, riff characters, they're pushing like 70 to 75 RPM.

Like pushing a big gear and running off the bike.

Fine.

I think also maybe she just trained like that for so long, and then that's what your body gets used to, stimulus you, adapt to it.

I'm wondering, are you a cadence drill person for your athletes?

Do you give them cadence.

Drill?

If I have somebody who's really struggling with cadence, I will.

Yeah.

If they're really struggling to get out of the 60s and I do have something to just like, I can't spin faster.

So then, you know, easy gear, high cadence, just to get used and just to sort of feel what it feels like to spin at that level and.

But always on the trainer, it's really hard to do that.

Outside.

Yeah, no, it's definitely not a road thing.

Definitely a trainer thing.

I like it where you start at a certain like, 70 or something, and then you work your way through trying to hold the same watts just to see if maybe something feels better than something else.

I think that's like an interesting experiment to do.

Yeah.

You have to train for it, though.

I mean, I wasn't.

I didn't be.

You know, I spin at 90 now without thinking about it, but I didn't start that way.

I think I started at a 75, 80, and my coach at the time was like, oh, no.

We really lit up and.

And I had to work at it.

I had to really pay attention to cadence on my computer and I had to really train myself.

And it took a while.

And then once I did and I. I realized how comfortable I was doing it, that it became easier.

It's funny because I still don't run at that 180 unless I like.

I. I need to use a metronome to help me maintain a good cadence when I'm running.

And, And I, I can see that in a race, the first thing that goes when I'm fatiguing is cadence.

And everything falls apart.

After that, it's just a dog's breakfast after that, as my friend would say, I love.

That.

Would like, would your cadence be different between a 70.3 and a full distance Iron man or like a sprint in a 70 or are they.

All.

I keep it the same.

I'm just comfortable spinning around 90.

So I just adjusted to, you know, for the amount of wattage I want to be putting out and make sure.

And for me, the cadence stays about the same.

The only time my cadence will change is on it.

I. I will try and maintain the 90, but I.

Eventually, if the hill becomes too steep or too long, eventually I'll change Gears and I'll end up spinning slower.

But I think that's that everybody does that.

Unless you're Tade Pugacha, in which case, of.

Course.

And do you think your crank length can affect your cadence as.

Well?

I think crank length affects a lot of things.

I'm not sure how much it affects cadence.

Although.

Yeah, crank length is something I guess we could talk about other time.

Right.

There we go.

Another topic for another.

Show.

Perfect.

And so you think basically athletes should try and stay between that 85 to 95 or maybe have that as like a guideline if they're unsure about what cadence six you're right.

At.

Yes, that's my coach.

I, I try to get my athletes to go there.

I have some who are just super resistant and just.

No, I.

This is how I do it.

And I'm like, look.

And I can, I can only make the suggestion.

But the athletes who I've worked with who have embraced that change have invariably been happy about it and find that they run better off the bike.

And I, I continue to say that the hardest thing in triathlon is learning how to run well off the bike.

And a lot of things go into that.

But I think one of the things that you can do is optimize to, to, to make that.

Better.

Another topic for.

Another.

Yes, it is.

All right.

Well, I think we've come to the end of another episode.

This has been fun 1.

A good wide ranging conversation.

I really enjoy talking about the training topics.

So we'll have to keep going with that.

100.

I gotta brainstorm a little better.

But if people are listening and they have topics they want to send in, I actually have a reader, tempo reader and podcast listener, Pascal.

He sent in a topic and I will definitely remember to bring that up for next time.

Also, if other people have topics, send them.

Through.

And just before we go, you to me, you wanted to just make a comment about precision becoming the new fuel for Ironman.

Races.

Yes.

Many athletes the world over, I'm sure will be devastated about the loss of mortal.

Hydration.

I the when, when the announcement was made, you could hear the.

Collective.

I think I heard it.

I think I heard the triathlon world or whatever.

North American athletes.

Anyways, sheer.

I didn't mind the mortal.

I didn't mind it.

I thought it was okay.

People hated.

It.

I hated it.

You hated.

It.

Precision.

They had almost that kind of like trial first date or whatever for the 70.3 worlds.

And I guess after that they decided they wanted to get into that relationship.

So a big Announcement.

I think for athletes, I think Precision has great products.

I've used pretty much all of them.

Can definitely stand by their efficacy and their quality.

I think it's a good decision.

I'm curious for Precision.

I want to know how these deals.

Work.

I really want to know my understanding from talking to Matt Base guy.

Matt can't remember.

So they have to pay and then they have to provide the.

Product.

Oh, so it's a payment and product.

Interesting, I feel.

Do you think this is the slow death or the inevitable death of Morton.

On.

I would be.

Morton seems to be pretty.

Well, I mean, the reason for Morton to stop doing it is if they've gotten a reasonable bang for the buck.

If they feel like they've exhausted amount of, you know, if they like, like a product to do this, it's advertising.

Right.

So if Morton's like, they've kind of tapped, topped out on their triathlon, you know, bias, then they.

They're not continue doing it.

I. I personally would hope that Morton will continue because I love their gels.

If they stop, I'm gonna have to start carrying my.

Own.

I think it's funny though.

It's like a meme now where people are emptying their gray suits after these iron races.

Yeah, they're like, I just paid for my race.

I don't know with Morton if that whole thing has probably tanked their ROI a little bit.

I feel like I've seen communication from Ironman, more communication from Iran about the deals with Morton.

Oh, buy two packs, get one free.

I think they're under a little pressure from their partners to produce results other than just like being on the race course in that too.

With doing the activations and whatnot at the races.

I think they're a little pressure.

So.

And when you sign up, you sign up.

They.

They say train with what Chase and.

And so they offer you deals.

Stuff.

So yeah, I definitely think.

Personally, I think this is a.

Could be the slow or inevitable removal of Morton.

But we'll see.

People love it like you, so maybe you can stem that.

Time.

Well, we will see.

We will see.

All right, well, welcome to Vision.

I enjoy the.

Good to have them on board and certainly good to have them instead of mortal hiberation.

All right, well, with that being said, that concludes another episode of Temple Talks.

It was great having you here along for the ride.

We hope that you will leave us a rating and review wherever you download the content and of course share with a friend.

Matt, look forward to speaking with you again next week.

Maybe we will have Kirsten along to share.

Her.

I hope so.

I think she will.

I think she'll be up for it today.

She was a low cut, so we'll get.

Well, I think we'll get her.

Next.

Awesome.

All right, take.

Care.

Awesome.

Thanks.