Tempo Talks: Predictions for 2026
The primary focus of our discourse today revolves around the significance of strength training within the realm of triathlon. We delve into the multifaceted advantages of incorporating a robust strength regimen, particularly emphasizing its role in enhancing performance and mitigating injuries. With insights drawn from my own experiences as an elite athlete, I reflect on the pivotal importance of core strength and upper body conditioning in optimizing swimming efficiency and overall athletic prowess. Furthermore, we examine the implications of the forthcoming athletic season, articulating our predictions and expectations for both individual athletes and the broader triathlon community. As we embark on this new year, we invite our listeners to join us in exploring these pertinent themes, fostering a deeper understanding of the intricacies of training and performance in triathlon.
Links to topics discussed:
The TriDoc Podcast
Matt's Instagram
Jeff's Instagram
Email Jeff: tri_doc@icloud.com
Email Matt: Matt@thetemponews.com
Signup for the Tempo News
Signup for The TriDoc Podcast Supplement form
Transcript
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.
Speaker A:I'm Matthew Sharp, an olympian in triathlon, 70.3 champion and co founder of the Tempo News.
Speaker B:And I'm Jeff Sankoff, the tridoc medical contributor for Triathlete magazine, age group winner and coach at Life Sport Coaching.
Speaker B:Our goal, inform and entertain two perspectives.
Speaker B:One sport, all things triathlon.
Speaker B:Now let's get into it.
Speaker A:Hello, everyone.
Speaker A: st episode of tempo talks for: Speaker A:Happy New Year.
Speaker A:If you're listening, I hope you had a great new year.
Speaker A:And I'm of course joined from the African Savannah.
Speaker A:He's not actually on the Savannah now, he's back home.
Speaker A:But I got Jeff sank off.
Speaker A:I'm looking at you, Jeff.
Speaker A:You look like you are refreshed.
Speaker A:I saw the photos from your recent vacation to Africa.
Speaker A:Tell the audience about your experience.
Speaker A:It looked incredible.
Speaker B:It was pretty amazing.
Speaker B:I gotta say.
Speaker B:I was telling you before we started recording, my family has had the good fortune of being able to take some pretty epic vacations.
Speaker B:We have scuba dived in the Galapagos.
Speaker B:We have been to the Philippines to dive.
Speaker B:We've done some pretty cool things and we always have a good time together.
Speaker B:But now, recency bias.
Speaker B:Obviously this just happened, we just got back, but I think that the kids would very much agree that this is going to be pretty much the bar has been set now for family vacations because this was something we all really enjoyed.
Speaker A:So lots of questions on that.
Speaker A:But what was the, I guess the highlight moment or.
Speaker A:I'm sure there's many.
Speaker A:But what's a standout moment from this trip?
Speaker B:There were many and it is, I'll just say so for people who don't know, we were, my family, we flew to Botswana.
Speaker B:We spent eight days on safari in three different camps.
Speaker B:One just outside of the Kalahari Desert and then two other one outside of Jobe national park and then one within the Okavango Delta.
Speaker B:So three kind of snapshots of different regions.
Speaker B:Within Botswana, the animal life was just off the charts.
Speaker B:It's the wet season now, so there's just a lot of, a lot of the animals are having births and so lots of babies of different species.
Speaker B:It was just a tremendous variety of animal life.
Speaker B:The birds were just incredible.
Speaker B:But one of the real National Geographic moments was we came across a couple of lionesses who had cubs.
Speaker B:And so between the two of them, they had seven lion cubs.
Speaker B:That were just adorable.
Speaker B:And these lionesses keep their cubs for the first couple of months until the cubs are old enough and big enough to withstand any major issues that they might encounter, principally males.
Speaker B:Male lions will kill cubs that are not theirs.
Speaker B:They keep them under wraps.
Speaker B:They keep them hidden in.
Speaker B:We had found them in this very dense thicket under a bush, but they'll only keep them there for a couple days at a time.
Speaker B:And so we showed up and we were watching them and it became very obvious that the lioness was getting ready to move them.
Speaker B:And so out came the lioness and she called the cubs.
Speaker B:And these seven cubs making the most adorable noise you could imagine.
Speaker B:I can't possibly imitate it, but just imagine kittens making their.
Speaker B:Not sort of meowing.
Speaker B:Roar.
Speaker B:They're trying to roar.
Speaker B:They're trying to roar.
Speaker B:Yeah, exactly.
Speaker B:So this lioness just starts walking very slowly in her very lioness way, and these cubs are just hilariously walking.
Speaker B:Like the seven of them just walk, lie down, look at us, and then stand up and run.
Speaker B:And they were just like frolicking.
Speaker B:And for the next 20 minutes, we just followed this Lioness and her seven cubs as they walked to find a new place to shelter.
Speaker B:It was.
Speaker B:That was the most spectacular kind of thing that happened, that while we were there.
Speaker B:It was pretty amazing.
Speaker A:Yeah, that's truly National Geographic.
Speaker A:That sounds absolutely magical.
Speaker A:The photos and videos you're pumping out were incredible.
Speaker A:I'm curious, how was the food when you were there?
Speaker A:I've never.
Speaker A:I've spent time South Africa, but not obviously those areas.
Speaker A:So I'm curious, what was on offer for you guys?
Speaker B:It was really good.
Speaker B:It was a combination of some Western food, but a lot of regional food.
Speaker B:So a lot of curries, a lot of vegetable dishes with beans and fresh vegetables.
Speaker B:It was quite interesting because we were quite remote, but they were still able to bring in fresh vegetables on a regular basis.
Speaker B:They made us a lot of homemade breads, a lot of soups made from things as for sometimes pumpkin soup, sometimes parsnips.
Speaker B:It was just really tasty.
Speaker B:And they just fed us continuously.
Speaker B:And just remember, like, we're in a car like eight hours a day.
Speaker B:So we would get up at five in the morning.
Speaker B:We'd be in the jeep at basically 6.
Speaker B:And we were in the jeep from 6 till 11.
Speaker B:And they fed us like twice in that time.
Speaker B:We were back for lunch and then we had a bit of a siesta and then we were back in the Jeep after coffee and snacks at 4.
Speaker B:And then we were in there until 8:30 and then we ate again and then we went to bed.
Speaker B:It was just a continual parade of being fed and being shown the wildlife.
Speaker B:And it was not a hard life and we definitely enjoyed it.
Speaker A:You got your swims in though, right?
Speaker A:You got your bikes in there?
Speaker B:No, there was a couple of people there who were runners and we were chatting and they were like, yeah, we brought our running stuff but there's really no way to do that here.
Speaker B:And I was like, yeah, because they keep warning us that only prey runs.
Speaker B:So you're allowed to run here.
Speaker B:Yeah.
Speaker A:That's hilarious.
Speaker A:That's hilarious.
Speaker A:This is not a trip about getting the training and this is family, core family memories.
Speaker B:This was core family memories.
Speaker B:And I actually had an ankle issue.
Speaker B:I have some tendonitis in my ankle so I needed some rest and so this was actually ideal timing for that.
Speaker B:And I'm back now and I'm.
Speaker B:Once I get over the jet lag, which will probably take a few days, I'm very.
Speaker B:I'm ready to go.
Speaker B:I'm ready to get back to.
Speaker A: You're refreshed, ready for: Speaker A:You don't have any.
Speaker A:Do you have a race on the calendar right now?
Speaker B:Yeah, but not until May.
Speaker B:So I'm doing Victoria in like latter half of May.
Speaker B:But what about you?
Speaker B:What were you doing over the holiday?
Speaker B:I know you were spending time with family.
Speaker A:I got some nice family time and I wrote in the newsletter like it was the first time in, I don't know, a long time where I was really not having to like squeeze in training or especially in the last couple years because I was going to that pocon race in Chile, which is actually this weekend.
Speaker A:So it was just nice.
Speaker A:It was nice to really like, I don't know, unplug I guess and just really be present with my family.
Speaker A:It's funny though, like I definitely wanted to do stuff, maybe not train, but move a bit.
Speaker A:So we were doing a lot of hikes and stuff like with the family.
Speaker A:So I wasn't like not moving but I wasn't having to get to the pool or anything like that, which is nice.
Speaker A:It was a nice change.
Speaker A:I quite enjoyed it.
Speaker A: We're back in, in: Speaker A:Wanting to get into some kind of training routine.
Speaker A:Still figuring that out.
Speaker A:But my body needs it.
Speaker A:It craves it for sure.
Speaker B:Yeah.
Speaker B:And Kirsten, she racing this weekend?
Speaker A:She actually isn't.
Speaker A:She had to pivot away from the Pon race.
Speaker A:She had a little flare up thing A kind of after Indian Wells a little bit.
Speaker A:So she's just taking some downtime now, getting ready for this coming season.
Speaker A:I think she's excited to she was able to take fully time off as well, which in the last few years similar to me, just wasn't really able to.
Speaker A:So it was nice.
Speaker A:Just good family time.
Speaker A: ah, fired up, ready to go for: Speaker B:Good.
Speaker B:That is going to feed in well into really one of the topics that we have which is what we're both looking forward to.
Speaker B:Right.
Speaker B:So what do we have on top for the program today, man?
Speaker A: ut maybe like predictions for: Speaker A:So a little prognosticating on that front.
Speaker A:We're going to talk about also a bit of get into some strength training conversation.
Speaker A:I don't know if we have fully fleshed out agenda on that.
Speaker A:But yeah, we're going to be talking about some what we need, what kind of insights we have on strength training.
Speaker B:Yeah, we've talked about strength training in the past.
Speaker B:When we first started up the podcast we were making an effort to really discuss training techniques.
Speaker B:We did review a paper that was coming into the slowly evolving body of evidence that shows the strength training can help with injury prevention.
Speaker B:So it's good that we revisit it now, especially that we're in that point in the season where we really as a coach really encourage our athletes to incorporate a lot of strength training.
Speaker B:And certainly I'm doing that.
Speaker B:I think it's a good idea to really tackle that subject, at least to some degree.
Speaker B:And we will do that today.
Speaker B:But let's begin first.
Speaker B:It is a new year, as you've mentioned a couple of times, and I want to echo your wishes to our listeners for a happy and healthy new year.
Speaker B: d some of our predictions for: Speaker B:So what do you have on your list?
Speaker A:Yeah, I've definitely got some sort of things I'm looking out for this year.
Speaker A:Maybe some predictions.
Speaker A: what I was looking to see in: Speaker A:Usually in my podium picks I get one out of three correct and that was my one prediction.
Speaker A:Another one I had was like the rise of the multi sport race weekend and that's talking about having these aquathons, duathlons, triathlon Aqua bike, all these things in kind of these big multisport festivals.
Speaker A:And yeah, I don't know if that really played out very well.
Speaker A:So that was a dud.
Speaker A:And I had another one and I actually forget what it was, but it also didn't land.
Speaker A:It was not a good pick.
Speaker A:Hopefully these ones, maybe I can get at least one or two.
Speaker A:The first one, which I think if people are following what's going on in the sport right now, it does appear like things are trending towards a 20 meter draft zone for the pros in Ironman Racing.
Speaker A:T100 has that.
Speaker A:I think they pioneered that and there's just a lot of things happening where I know Ironman did like a test group down in, in Tucson just south of here.
Speaker A:I think at the end of the year they're getting like arrow data and getting some kind of insights on the difference between the 12 meter and 20 meter.
Speaker A:I think.
Speaker A:I don't think they need to even do those testing.
Speaker A:I think everybody knows 20 meters is more.
Speaker A:It's just better for drafting than 12 meters.
Speaker B:Well, it, it's really amazing to me, 12 meters, that's like almost 40ft.
Speaker B:And to think that you still get a draft effect with that distance is really impressive to me.
Speaker B:Just especially when you think about they're making these bikes so aerodynamic and so technically these bikes should be cutting through the wind and not necessarily causing such a huge draft effect, but there it is.
Speaker B:I mean that is really pretty impressive to me that the draft effect is maintained for that long.
Speaker B:And I come away from looking at all of this and looking.
Speaker B:And Matthew Marquard had some really interesting statistics that he put in his Instagram feed and was asking people to comment on.
Speaker B:But I come away from this thinking, well, age groupers, right?
Speaker B:Age groupers have a significantly shorter draft zone.
Speaker B:So clearly the age groupers are getting this crazy benefit from drafting.
Speaker B:And look how little policing goes on and look how much drafting there.
Speaker B:You haven't witnessed it, of course, but not being back where we are.
Speaker B:But it's insane what I see going on in the age group ranks.
Speaker B:And I can understand why, because a lot of these guys, and it's principally men who do it, I'm sure there are women doing it as well.
Speaker B:But just knowing where I'm racing, I just see tons of men.
Speaker A:Sample size.
Speaker A:Yeah, yeah.
Speaker B:My sample selection is such that I see tons of men doing it and I understand why, because they're gaining so much time from drafting they can afford that two minute penalty because they're not, they're Making it up anyways.
Speaker B:And the risk versus reward is firmly on the benefit of rewards.
Speaker B:I don't know, I just.
Speaker B:It's discouraging for me to see that the benefits of drafting are so great and that the policing of it amongst the age groupers is so poor.
Speaker A:What if they decided tomorrow, hey, we're going to put in a 20 meter draft zone for age group athletes?
Speaker A:Like at the end of the day, like you talked about the policing.
Speaker A:The policing's the problem.
Speaker A:Right?
Speaker A:Like it doesn't.
Speaker B:But they also.
Speaker B:But they can't because when you put that many athletes on a course it's just.
Speaker A:Yeah, but they're not even, they're not even adhering to it at anyway.
Speaker A:So I don't know.
Speaker A:It's one of those things where they're like, you couldn't do that.
Speaker A:But it's.
Speaker A:If you did, people would still be drafting there's.
Speaker A:Because the policing is so bad.
Speaker A:I think if the, the policing was great, then obviously 12 meters is probably not that bad.
Speaker A:But it just seems like even if they had 20 meters there would still be a drafting problem because of the lack of officials and the policing on that.
Speaker B:Yeah, yeah.
Speaker B:Anyways, it's a problem that has been around forever.
Speaker B:I don't know how they're going to solve it or if they'll ever be able to.
Speaker A:What.
Speaker A:So as an age group athlete, would you even care if the pros had 20 meters and you had 12?
Speaker A:Does that matter to you?
Speaker B:No, it really doesn't.
Speaker B:I am ambivalent to what, what the pros are doing.
Speaker B:I love to watch the pro race, but if they're racing with 12 or 20, doesn't make any difference to me.
Speaker B:I do wonder though, if they go to a 20 meter, they're going to have to extend the time permissible for passing because I'm sure they can't leave it at that.
Speaker B:What, 30 seconds or whatever it is.
Speaker B:It's not possible.
Speaker A:No.
Speaker A:And I think for the T100 it's 45 seconds, something like that.
Speaker A:Iron man, they copied the T100 with their Pro series, all that.
Speaker A:So I'm sure they would have no problem taking a page from them on the amount of time and who knows, maybe they do something different to be a little different.
Speaker A:But I, they would change it for sure.
Speaker A:I have no doubt about that.
Speaker A:It's more once they go through this door like to the 20 meters, like they can't go back.
Speaker A:Obviously.
Speaker A:That's the thing they talk about with the prize money and increasing the slots and Everything it's once they say once you do this, like you can't go back.
Speaker A:So they're trying to, I think, collect as much data and do their diligence as much, much as possible before making this call.
Speaker A:But I think by the end of this year we're going to have them say, okay, next year there's going to be 20 meters for the pros at least.
Speaker B:Can I ask you also, as somebody who's been involved in this and raced at this level, when you have this 20 meter draft zone, when you have a group that comes out of the water close together, how does that shake out in terms of getting the cyclists like you come out of the water, you want to be at the front on the bike.
Speaker B:Maybe you don't.
Speaker A:You do.
Speaker A:It's the same principle even as in short course racing.
Speaker A:In short course racing, you always wanted to be on the front to mitigate the risk of someone falling in front of you.
Speaker A:Just having less people in front of you, less likely to crash.
Speaker A:And then in long course you want to be on the front of that group or near the front to mitigate the.
Speaker A:What's the word?
Speaker A:It's like the xylophone or whatever, like Constantina effect, where it's back and forth.
Speaker A:If you're at the back of this group and it's a decent sized group, 8 to 10 athletes at least if you're number 10, like if somebody is slows up a number two position, it just echoes through the group.
Speaker A:And so by the time, yeah, you get to the last couple guys like you were going back and forth like a yo yo almost.
Speaker A: happened was In Indian Wells: Speaker A:And at points like I was at the back of the group and there's this crazy yo yo.
Speaker A:At one point I actually got closer to the front and I was like, oh man, this is way nicer.
Speaker A:But I don't think I was strong enough to like actually hold that position on the front.
Speaker A:And eventually I got popped from the that group, especially when Sam Long came into the picture.
Speaker B:Yeah, I just wonder how it's all going to shake out when.
Speaker B:Because we're used to seeing fairly large groups in 70.3 and Ironman.
Speaker B:And if those, if those riders are further and further apart, how it all works.
Speaker B:Obviously it works in T100.
Speaker B:So I guess we'll see.
Speaker B:Time will tell.
Speaker B:Time will tell.
Speaker B:I guess it encourages people to push even harder because they know they're not working for other people, so they'll be more likely to pull away.
Speaker A:One.
Speaker A:One thing I want to bring up is it's just like the people especially who are the loudest about getting the 20 meter are the guys with the big legs who are going to be getting the most benefit, I think, from having a longer, bigger draft zone, which is funny.
Speaker A:At the end of the day, they're not going to be stepping aside on the swim and swimming beside someone.
Speaker A:They're happily going to draft off someone in the swim.
Speaker A:But when it comes to the bike, oh, you can't be 12 meters behind someone.
Speaker A:You got to be 20 meters.
Speaker A:It's an interesting spoken.
Speaker B:Spoken like a true strong swimmer, Matt.
Speaker A:True.
Speaker A:Yes, exactly.
Speaker A:No one from the swimmers is really.
Speaker A:I feel like I.
Speaker A:Maybe I need to take the mantle of this and call out how they're talking their book.
Speaker A:They're trying to get more of a benefit from themselves and I understand that.
Speaker A:It's just kind of.
Speaker A:Jeez.
Speaker A:And if drafting is such a problem in general, like, why are you drafting off someone in the swim?
Speaker A:I don't know.
Speaker A:I don't love it.
Speaker B:Fair enough.
Speaker B:The argument, of course, would be, hey, it's legal on the swim and it's.
Speaker B:Sure.
Speaker A:But then if you're.
Speaker A:Yeah, if you're like 12 meters or whatever, there's not enough.
Speaker A:But that's.
Speaker A:I don't know.
Speaker A:If you're drafting in the swim, then I don't know.
Speaker A:Maybe you should not draft in the swim if drafting is terrible.
Speaker A:I don't know.
Speaker A:It's funny.
Speaker A:It's a funny situation to observe.
Speaker B:I. I hear you.
Speaker B:I hear you.
Speaker B:I don't have any major predictions.
Speaker B:I rather made up a list of things that I have as question marks.
Speaker B:Excellent.
Speaker B:Yeah.
Speaker B:So one of my question marks.
Speaker B:So we've mentioned a T100 a couple of times.
Speaker B:One of my question marks is the T100.
Speaker B: built over the latter half of: Speaker B:They have a lot of promise that they have made to their age group athletes to professionals.
Speaker B:They have a very exciting slate of races lined up.
Speaker B:Now, will they be able to execute or are we going to see more of the same from an organization that has been high on promise and high on image, but then low on actual implementation of what they hope to deliver?
Speaker B:So we'll see we'll see.
Speaker B:And I'm interested in seeing.
Speaker A:Yeah, I think because of their missteps and issues that way, the bar is actually quite low for what success looks like.
Speaker A: at do you think at the end of: Speaker B:I think that.
Speaker B:Doing all their races without any major negative press.
Speaker B:Yeah, I think that that's a pretty low bar, right?
Speaker B:Like, it's a low bar.
Speaker B:Yeah.
Speaker A:It's just funny.
Speaker A:Like, they.
Speaker A:There's no question they can, like, almost still get away with these things because they're just like, oh, it's T100.
Speaker A:It's almost like their brand is, oh, that's T100.
Speaker A:Iron man is held to a double standard.
Speaker A:Maybe.
Speaker A:I guess they.
Speaker A:Ironman's earned it over T100 for sure.
Speaker A:Very good.
Speaker A:I like that one.
Speaker A:Very good.
Speaker B:Another question mark I have is I want to see how the Norwegian rookies, now in their sophomore season, are they going to be able to show the same level of success that they did in their breakout years?
Speaker B:I think.
Speaker B:I think this is just my gestalt, but I think that we're more likely to see a successful year that looks similar to what we saw last year from Casper Stornens than we are from.
Speaker B:Oh, God, why am I blanking on her name all of a sudden?
Speaker B:Yeah, I. I don't know why, but I just have this sense that, like, Casper Stornens just looks like the real deal.
Speaker B:And I think the Solvag is going to be more like she's going to have success for sure.
Speaker B:But I don't know if she's going to be like a Lucy Charles Barkley or a Taylor Nib.
Speaker B:I just.
Speaker B:I don't know.
Speaker B:Time will tell.
Speaker B:Time will tell.
Speaker A:That's good.
Speaker A:And it's funny because now that they've both won in kind of this rookie scenario, like, they're just quite new to Ironman Racing.
Speaker A:What do you think if they go out and don't win, is getting on the podium still, like, success?
Speaker A:Is that still good?
Speaker B:I think so.
Speaker B:I think they are going to have a sophomore slump.
Speaker B:But if you, if you're a football coach and you.
Speaker B:Or even a baseball manager and you win the world championship, fans give you a grace period afterwards to not reach the same level of success because you've shown that you can do this.
Speaker B:It's recognized that it's not easy to do.
Speaker B:And so if you, for the next year or two, struggle and don't reach exactly the same level.
Speaker B:It's understood.
Speaker B:So I think both of them.
Speaker B:It would be very much understood that, look, it's a lot of pressure to come back and execute at that same level.
Speaker B:So I wouldn't be surprised if they both had a little bit of a step back.
Speaker B:As I said, I think it's less likely for Casper Stornance just because I think his body of work suggests that he is more likely to continue to have that higher level of success.
Speaker B:But hey, I could be wrong.
Speaker B:They could both be amazing.
Speaker B:And that's why I say it's one of my question marks and I'm looking forward to see how it plays out.
Speaker A:I think if you think Stornas is more likely to back it up with a win over Love Loveseth, I think.
Speaker B:She'S likely to come out with a win at some point this year.
Speaker B:But I mean, in Kona.
Speaker B:Oh, in Kona.
Speaker B:Oh.
Speaker B:I don't know that he's gonna repeat in Kona.
Speaker B:I just.
Speaker B:Who's more likely?
Speaker B:I would say he.
Speaker A:Yes.
Speaker A:Okay.
Speaker A:I'll take the other side of that then.
Speaker B:Oh, interesting.
Speaker B:You can review.
Speaker A:Yeah.
Speaker A:So the one thing with these athletes I'm just going by, I guess probabilities loses.
Speaker A:She did only win by 40 seconds, which is.
Speaker A:Okay, that's pretty tight.
Speaker A:But with Storn as.
Speaker A:I don't know, the men's racing is just so competitive and Kona is obviously maybe a different beast in some ways than Nice.
Speaker A:And I just think based on the rock competitive depth, like.
Speaker A:I just think Solvag has a better like odds of winning.
Speaker A:I can.
Speaker A:Yeah, we'll see.
Speaker A:I'll be maybe eating humble pie in October.
Speaker A:We'll find out.
Speaker B:It's easy to talk about these things now in January.
Speaker B:Right.
Speaker B: predictions on your list for: Speaker A:I have a couple.
Speaker A:So the.
Speaker A:My kind of.
Speaker A:And it's kind of maybe like you like what I'll be watching for.
Speaker A:I'm going to be very curious to see what the percentage of.
Speaker A:In terms of age group breakdown.
Speaker A:Male, female in Kona for.
Speaker A:For the age group race.
Speaker A:I want to see like this new qualification system.
Speaker A:What will it bear out?
Speaker A:Will it be whatever the usual, like 20 80.
Speaker A:Is that what it typically is?
Speaker B:30?
Speaker B: Yeah, I think it's been like: Speaker A:Maybe.
Speaker A:It'd be interesting to see.
Speaker A:Yeah.
Speaker A:What that looks like.
Speaker A:It'd be interesting to see how many spots they have on the pier because they've been a little cagey about that.
Speaker A:On the exact number.
Speaker A:Because they were trying to have more, I think, but not too many.
Speaker A:Not like 20, 22.
Speaker A:I don't.
Speaker B:It's every year.
Speaker B:It's every year it's like the same conversation.
Speaker B:It's like we have limited space and all of a sudden there's like all kinds of more space and.
Speaker A:I know, right?
Speaker A:I've also got here.
Speaker A:I think Iron man is going to be either probably announcing that they're going to have their own streaming service, Iron Man Plus, I don't know, whatever you want to call it, Iron Man Pro, something like that.
Speaker A:I think that's going to happen this year.
Speaker A:I think they're going to take steps this year to test a new broadcast team as well.
Speaker A:This.
Speaker B:Oh, God.
Speaker B:We can only hope.
Speaker A:That's what I'm.
Speaker A:That's what I'm thinking.
Speaker A:I'm calling it now.
Speaker A:Hopefully this isn't a dud for me because I actually really want this to happen.
Speaker A:And I think.
Speaker A:I don't know what.
Speaker A:Did we talk about how much we would pay for a standalone like Iron Man?
Speaker B:We did.
Speaker B:Yeah.
Speaker B:I said.
Speaker B:I can't remember what I said.
Speaker B:10, 20.
Speaker B:I think it's like 100 bucks for a year.
Speaker A:Yeah.
Speaker A:Is that like.
Speaker B:Yeah.
Speaker A:Too low?
Speaker A:Is that too low, though, or do that.
Speaker B:Ten bucks a month.
Speaker B:Ten bucks a month.
Speaker B:Ten Bucks a month.
Speaker B:So 120 bucks a year.
Speaker B:I think that's.
Speaker B:That.
Speaker B:That would be.
Speaker A:Yeah, I think that seems like a good number.
Speaker A:Like, I. I would pay for that.
Speaker A:I don't know.
Speaker A:I'm curious.
Speaker A:Maybe the audience can chime in, especially on the Talk Tempo Talks Facebook page.
Speaker A:What would you pay.
Speaker B:Yeah.
Speaker A:For a standalone Iron man streaming service.
Speaker A:Who knows?
Speaker B:Yeah.
Speaker A:I'm curious to know what people think.
Speaker A:And also one more prediction or thing I'm looking out for is it's going to be Lionel Sanders last Iron man, full distance Iron Man.
Speaker B:Okay.
Speaker A:Calling that.
Speaker A:I think that's.
Speaker B:That's going to be.
Speaker B:That's going to be the end of a.
Speaker B:An era in a lot of ways.
Speaker B:He's been such a popular, such a legend of the sport.
Speaker B:It's going to be a sad day when he decides to move on from Ironman and then of course, to move on from multisport altogether.
Speaker A:So I don't know if he'll actually move on fully from triathlon, but I just think maybe if he gets to Kona this year, I think maybe this is his last hurrah at Kona.
Speaker A:I think he sees the athletes that are coming up in the pipeline.
Speaker A:I don't think He.
Speaker A:I think he knows he's not going to be at their level, but I do think he wants to have one last good crack at it.
Speaker A:And this is the year.
Speaker A:This is it, I think.
Speaker B:Yeah, I, I would agree with that.
Speaker B:A couple other things that I am looking forward to seeing and learning.
Speaker B:Number one is where the heck is the 20, 27, 70.3 World Championships going up?
Speaker B:I cannot believe that we still don't know.
Speaker B:It is.
Speaker B:It is.
Speaker B:This is the latest I can remember this being announced.
Speaker B:And it.
Speaker B:I.
Speaker B:It's beyond me what's taking so long for them to come out with it.
Speaker B:But the qualifying window is rapidly approaching.
Speaker B: s back in North America since: Speaker B:So people are going to be quite anxious to get a slot at that race.
Speaker A:Probably soon, Jeff.
Speaker A:Probably soon.
Speaker A:In the next month or so like before I would the North American, like Northern Hemisphere season starts cracking on.
Speaker A:Surely they would announce that by then because it's going to be in North America, right.
Speaker B:2027, it's guaranteed to be in North America.
Speaker B:It's just a question of where.
Speaker B:And like we said before, there are four main, maybe five cities that the finalists and we'll see who gets it.
Speaker A:Did you have a one that you thought it was going to be for sure?
Speaker B:No, I don't.
Speaker B:My understanding is Chattanooga is one of the candidates, but.
Speaker B:And Chattanooga did do a great job when they had Worlds.
Speaker B:But do we really want to go back to Chattanooga?
Speaker B:They do a great job.
Speaker B:It's a great race, but I, I like going to different places.
Speaker B:While I wouldn't be totally disappointed, I.
Speaker B:At the same time, I'd like to see it go to a new place.
Speaker A:Yeah, I'm gonna.
Speaker A:I'm gonna call Boise.
Speaker A:I'm gonna put Boise out there for that.
Speaker B:I. Yeah.
Speaker B:I don't know.
Speaker B:September, really.
Speaker B:I don't know.
Speaker A:September would be good.
Speaker A:I think it.
Speaker B:Does Boise have the infrastructure to be able to handle that many athletes coming in?
Speaker A:100.
Speaker A:Yeah, it's a big.
Speaker A:Yeah, it's like a state capital.
Speaker A:It's a big enough city.
Speaker A:The airport's decent, like a good size.
Speaker B:International flights.
Speaker A:Yeah.
Speaker A:Not.
Speaker A:Not direct from Europe.
Speaker A:I think you might have to connect in Denver or something, but.
Speaker A:But I do believe.
Speaker A:Yeah, that's what I'm calling right now, Boise.
Speaker B:Okay, we'll see.
Speaker B:Another thing I am interested to see is what is going to be the year that some of these Women who really suffered in Kona and afterwards are going to have so bounce back kind of performances from people like Taylor, Nib K. Matthews, people who even now she didn't race in Kona, but Paul Finley, who had injuries towards the latter half of the year.
Speaker B:These are big names in the sport who have contributed to the women's field being as amazing to watch and as competitive as it has been.
Speaker B:Are they going to be able to come back from really pretty major kind of challenges and are they going to be able to race at the same level or even better?
Speaker B:That's some.
Speaker B:Now obviously Taylor did well at 70.3 worlds, but the long term effects of what she dealt with in Kona I think are going to be very legitimate and we'll have to see how that impacts her.
Speaker A:Nib didn't Compete at the T100 Grand Final in Qatar, whereas Lucy Charles did.
Speaker A:Which suggests to me maybe that Nib had a, I don't know, maybe a tougher bout of the heat stroke than Lucy Charles.
Speaker A:Like Lucy Charles, she kind of got pulled from the course whereas Nibble was like forced to stop because she just literally couldn't move further than where she was.
Speaker A:So based on that, I'm thinking maybe, you know, Lucy Charles should bounce back pretty quick.
Speaker A:Nib, like maybe just won't be competing in a hot race early season.
Speaker A:But I've heard that she might actually be making a go at the Olympics again.
Speaker A:So I'm actually.
Speaker A:Which brings up a whole nother topic, but I'm definitely keen to see how she plans her races, what is on her race schedule this coming year, because it sounds like she's making a run at la, which I would if I was in her camp, I would definitely advise to do that.
Speaker B:So for athletes who are thinking about LA, is 26 big year for that or is that really 27?
Speaker A:If you are it really, it is important.
Speaker A:It's this.
Speaker A:In May, typically is when the Olympic qualifying starts for the Olympics, May of which year?
Speaker A:2026.
Speaker A:So this year.
Speaker A:So this year the Olympic qualification starts.
Speaker A: letes can get points from May: Speaker A: u could probably have a tough: Speaker A: want to have a tough year in: Speaker A:Your margin of opportunity, your margin of safety is gone or whatever.
Speaker A:So it's important.
Speaker A:It's important.
Speaker A:Maybe for something like Nib, she can still chill this year, but she's not a kind of person who leaves that to chance.
Speaker A:So I'm guessing she'll be dialed if she chooses to pursue the Olympics again.
Speaker B:And is that something that she'll formally announce or is that something we'll just have to deduce based on her showing up at these World cup events?
Speaker A:Yeah, it's more of, oh, she's on the start list for this World Series race in April.
Speaker A:You're not necessarily targeting Kona per se if you're doing something like that.
Speaker A:So you just got to look for.
Speaker A:She's not the kind of person who's doing a big selfie video.
Speaker A:Oh, guys, here's my race.
Speaker A:No, she's not.
Speaker A:She's not like that.
Speaker A:She's just gonna show up to the races that she's up shows up to.
Speaker A:And we gotta infer that from there.
Speaker B:All right.
Speaker B:All right.
Speaker B:Any other things on your prediction list or shall we move on to our next topic?
Speaker A:I actually thought of one more thing as we talk.
Speaker B:Okay, bring it.
Speaker A:The return of.
Speaker A:I guess with Imagin, it was the.
Speaker A:The hoopla around the positive test.
Speaker A:But then you also have the return of the Mexican athlete Thomas Rodriguez Hernandez, who actually was disciplined and had a two year ban and he's coming back and she'll be back in the fold.
Speaker A:So it's just the return of obviously the Mexican guy doper, like did drugs.
Speaker A:Imogen Gray area, I guess was exonerated.
Speaker A:But there's just a return of these athletes.
Speaker A:So there's a whole little subplot there that'll be.
Speaker B:So this comes up frequently.
Speaker B:And I feel like, look, if an age grouper gets popped for something, I think it's ridiculous.
Speaker B:If they serve their ban and they come back, I have no problem with it.
Speaker B:It's, you know what?
Speaker B:They.
Speaker B:There's a reason that they have these punishments.
Speaker B:They serve their punishment, they're back.
Speaker B:I give them the grace to come back and show that they can do things clean.
Speaker B:The pros don't seem to have the same.
Speaker B:Pros do not seem to share that sentiment.
Speaker B:From what I can.
Speaker A:Yeah, I don't know.
Speaker A:I feel like a lot of people wouldn't share that sentiment, either age group or pro.
Speaker A:It's funny.
Speaker A:And it's not like people in age group racing don't care about Clean racing, like obviously everybody cares about it.
Speaker A:I don't know, it just seems like when I found out certain athletes have, I've competed against that have dope, I think, I don't know, I guess less of them.
Speaker A:I'm definitely not gonna be friendly towards that.
Speaker A:I don't know, it's just like a weird psychological thing.
Speaker A:I don't like it.
Speaker A:So I don't know.
Speaker B:I got it, Listen, I get it.
Speaker B:And especially when it's your living and they have potentially contributed to taking away from your living.
Speaker B:I understand that.
Speaker B:I think that, look, a lot of this just boils down to.
Speaker A:But do you think like, do you think athletes or like when athletes take performance enhancing drugs are there long term benefits, like after two years of not taking some kind of drug, is that it?
Speaker A:Like they're back to where they were before?
Speaker A:Because I've been told or seem to be under the impression that there are longer term benefits of taking performance enhancing drugs longer than the two years, four years, blah, blah, blah.
Speaker A:But I could be wrong.
Speaker A:Do you have information on that?
Speaker B:I think that's a lot of that's hypothetical.
Speaker B:Nobody knows people more likely to train.
Speaker A:More for those many years or so.
Speaker A:I don't know.
Speaker B:That's the, I just, just I don't know that's true.
Speaker B:I can't say that it's not true.
Speaker B:But I look at something like Ben Johnson, right?
Speaker B:Ben Johnson is a great example.
Speaker B:Ben Johnson who clearly benefited enormously from his use of anabolic steroids.
Speaker B:Right.
Speaker B:When he came back from his ban and was clean, he was a completely different human being and never performed anywhere close.
Speaker B:He basically was performing at the same level as he was before he started using antibody.
Speaker B:He was still a world class sprinter but his times were back to what they were before he started using performance enhancing drugs.
Speaker B:So he clearly didn't have any long lasting effects from the years that he used those drugs.
Speaker A:Interesting.
Speaker B:That's an n of 1.
Speaker B:So I don't know, I don't know what the answer is but I do know that somebody somewhere more learned than me decided that two years was enough for these things to wash out and the effects to go away and that they should be not be lifetime bans because look, somebody uses these things, they're not in a vacuum.
Speaker B:What's his name?
Speaker B:The high profile triathlete who won a T100 race and was had a positive result was a big surprise to everybody, but it was a really high po.
Speaker B:Shardier.
Speaker B:Yeah.
Speaker B:He has talked very openly about the psychology of what got him to dope.
Speaker B:And I am very sympathetic to that, to, to the pressures that are brought to bear on these people, to the personal and to the mental health issues that are underlying the use of these things.
Speaker B:Look for an age grouper to use this stuff, there's clearly gotta be some major psychological stuff going on.
Speaker B:They're getting zip out of this.
Speaker B:I, I am very sympathetic to all of that and I have friends who think I'm insane, who think that I am way too easygoing on this whole thing.
Speaker B:But at the end of the day, I just look at what's going on.
Speaker B:We talked about this before we started recording.
Speaker B:I looked at, I look at everything else that's going on in the world right now.
Speaker B:And what we do in triathlon is so unimportant that if somebody wants to use, if somebody wants to use performance enhancing drugs to get a little trophy, they've got bigger problems than I do.
Speaker B:And I'm just not going to waste any time being upset about it.
Speaker A:That's interesting perspective.
Speaker A:That's a good, maybe a good life thing to not care too, too much.
Speaker A:I don't know.
Speaker A:We come from different places, I feel.
Speaker B:But I, again, I want to emphasize that I get the professional perspective of look, you took away from my living.
Speaker B:There's a more of a malicious thing to this.
Speaker B:But at the same time I can also see the perspective of look, you served your ban.
Speaker B:Forgiveness, I think is a really important thing to bring to this.
Speaker B:And I don't know.
Speaker B:Anyway, so it's just my thoughts and I am very understanding of your perspective on this.
Speaker B:All right, let's move to our second topic because that was a doozy to finish this.
Speaker B:All right, our second topic is a training topic.
Speaker B:It's something we said we would try to incorporate more of into this program.
Speaker B:And so as promised, we are bringing another training subject to the program this week and we are talking about strength training.
Speaker B:It's something we have talked about time to time on the program before.
Speaker B:We are not going to really get into whether or not you should strength train.
Speaker B:We're not going to talk about whether or not it's beneficial because the answer to both of those things is very clearly yes.
Speaker B:Instead, we want to talk about why you should incorporate strength training for your core and upper body.
Speaker B:Now, clearly, as a, since swimming is a big part of triathlon, you, you want to strengthen elements of your upper body.
Speaker B:But a lot of people think about, you know, strength training and weight training as building mass.
Speaker B:Not something we want to do with triathlon strength training.
Speaker B:But Matt, how much strength training did you do for your upper body and how much do you think it was important to making you an even stronger swimmer than you already were?
Speaker A:I think when I was racing short course and I was doing like proper gym work.
Speaker A:Yeah, every time I was in the gym I was doing some kind of form of upper body strength, whether it was like actually like lifting somewhat heavy free weights or whatever or doing like kind of stability stuff, basic almost like physio like exercises, which is still strength related for sure.
Speaker A:There was always a component of upper body and definitely a huge component of core.
Speaker A:The core work for triathletes for everything.
Speaker A:It's absolutely critical.
Speaker A:So I feel as I got into long course though, definitely paired back the upper body and maybe that was not the wisest decision.
Speaker A:But I've never had issues, I guess like with swimming related injuries.
Speaker A:And I also reduced my swim volume as well.
Speaker A:So in short course I was swimming like five, almost six days a week, whereas in long course I was doing like 3 max.
Speaker A:So maybe that's a function of how much time I was putting in as well.
Speaker A:But I do think still keeping like some kind of upper body, it doesn't have to be crazy.
Speaker A:Like I think the whole strength thing for triathlon you don't need to go crazy, but you do need to do something.
Speaker A:What do you think about that?
Speaker B:I think it's huge.
Speaker B:I think that it is because I think it's twofold.
Speaker B:I think about strength training as injury prevention, but I also think about it as performance based because I think by making yourself stronger, you have the ability to push harder on the pedals, to be able to push harder off the ground and gain more velocity on the run.
Speaker B:But I also feel, and here is where I really want to hear your feedback.
Speaker B:Having a stronger core allows you to engage your core for swimming and it allows you to get a stronger pull.
Speaker B:And having stronger lats is going to allow you, if you have good technique, to be able to grab that water and have a stronger pull.
Speaker B:And because we talk about swimming as being the balance between two things, the propulsion, the pull and minimizing drag.
Speaker B:Now strength isn't going to allow you to do anything about your drag, but if you can improve your propulsion by being stronger, then you're helping with that equation.
Speaker B:So how much do you think strength of the rotator cuff, of the lats of the core, how much do you think that weighs into actually improving swim speed?
Speaker A:Yeah, it's important for sure.
Speaker A:Although you see people who clearly have a lot of strength in, in those areas, not swim very fast.
Speaker A:Swimming is just so technique based.
Speaker A:But if you are swimming, you know a good amount and you want to back it up and if you do, I think if you want to really make like gains in swimming, having a fairly well fleshed out strength program that targets the correct areas will help you will complement your swimming training to help make performance gains.
Speaker A:Like for sure, for sure.
Speaker A:If you're like really serious about swimming this winter, you got to be serious about the strength around it as well.
Speaker A:100%.
Speaker B:Okay.
Speaker B:I think that's fair.
Speaker A:And also, sorry, like when you're like, you're talking about your core, like your core also helps you keep your hips up.
Speaker A:Right.
Speaker A:That's such an important aspect of swimming is like keeping hips like fairly high in the water, keeping you horizontal.
Speaker A:The more vertical you are, that's just way more drag.
Speaker B:So.
Speaker A:Yeah, yeah.
Speaker A:And core like having a strong core and I feel that's something I had pretty good as well.
Speaker A:Like I was able to keep my hips up fairly good like with my swimming over a long period of time.
Speaker A:So that's how I was able to help.
Speaker A:It helped me in my swimming when I wasn't kicking too much.
Speaker A: good body position through a: Speaker B:I think of core strength also as being something you, you engage when you do the pull and the kick at the same time.
Speaker B:Because your core is really engaged in like that.
Speaker B:The twist of your body has to twist somewhat as your arm is extended, your hips are turned one way and then you are leveraging, pulling down, and then having this twist of the body as you kick and having a stronger core that you can engage to do that will accentuate that kick.
Speaker B:The core strength is clearly also important for the bike because being an aero and being able to generate power is more than just your legs.
Speaker B:But having a strong core allows you to stay in an aero position for longer.
Speaker B:But also engaging your core anytime you injure, if you have back spasms, if you have issues with your abs, you'll know how much those muscles are involved in pedaling because you will feel it with every pedal stroke.
Speaker B:So you don't.
Speaker B:Sometimes it takes an injury to recognize how much your core is involved with doing other things.
Speaker A:And it's funny because obviously I'm not training as a professional athlete now, but like my plan going forward is to be in the gym at least three times a week because I think just for Life as well.
Speaker A:I think being strong with your core and just having consistent strength program is just good for longevity as well.
Speaker A:But if you are training, having those elements within your strength program and being consistent with it, it's just.
Speaker A:You're gonna notice the difference.
Speaker A:I think about all the times where we were really consistent in the gym doing supervised strength training, and, man, it felt good.
Speaker A:It just felt good.
Speaker A:One, like, to feel strong.
Speaker A:And I just remember, like, coming off those training periods and when I was racing and just feeling like I was, like, rock solid, and I definitely want to get back there.
Speaker A:I think it's a really nice feeling.
Speaker B:Yeah, I agree with that.
Speaker B:I definitely agree with that.
Speaker B:And you and I have talked a lot recently about another Olympian outside of multisport, Alicia Newman, who's a Canadian pole vaulter.
Speaker B:And I watch her do some just incredible strength work.
Speaker B:And I keep hearing about how strength is so important in other sports.
Speaker B:And you wouldn't necessarily think that pole vaulting, a sport that is a lot about technique, a lot about body movement and awareness in the air and things like that, would require so much strength, but, man, this woman is lifting very heavy things and doing some just incredible strength work and has just an amazing core, an amazing leg and upper body strength to show for it.
Speaker B:And as she's coming back now from a year of not being pole vaulting, she's really been doing.
Speaker B:I'm just watching her training, and she's ramping everything up by starting with intensive strength work.
Speaker B:And I think it's a reminder to all of us that if we're coming back from an injury, starting by making ourselves strong is a really good way to.
Speaker B:To ensure that we then go back to running, biking, and swimming in the best possible form to avoid getting hurt and to have our body be able to adapt.
Speaker A:Yeah.
Speaker A:One.
Speaker A:One question I have for you, like, four kind of maybe busier age groupers, people who are working, trying to train at the same time.
Speaker A:Like, how do you help your athletes navigate that?
Speaker A:And strength, like, how do you fit strength around that?
Speaker A:What does that look like?
Speaker B:I think that is the biggest thing I deal with is because so many athletes will tell me they're short on time.
Speaker B:So I need to dedicate my time to doing biking, running, and swim, swimming.
Speaker B:And I just don't have the time to do strength.
Speaker B:And I always say there's gotta be 20 minutes somewhere.
Speaker B:Right.
Speaker B:And that's really all you need to do.
Speaker A:Right.
Speaker A:You need 20 minutes, 20 to 25 minutes to get meaningful, like performance, improving strength work.
Speaker B:Yeah.
Speaker B:And a big Part of it is having the equipment at home.
Speaker B:You don't need much if you just have a set of dumbbells, if you just have a set of kettlebells.
Speaker B:And I don't mean you have to have both, if you have one or the other, then you have enough to be able to do a meaningful strength workout.
Speaker B:And nowadays this equipment is not super expensive anymore.
Speaker B:It's very easy to set up a home gym and because that's a big part of it, right.
Speaker B:It's like finding the time.
Speaker B:Who wants to drive to the gym to do a 25 minute workout?
Speaker B:Nobody.
Speaker B:So if you can have the materials at home and at LifeSport, we are lucky that we have coach Juliet who does these functional strength workouts twice a week.
Speaker B:And Life Sport athletes have access to all of them.
Speaker B:And she doesn't really use much in the way of weights.
Speaker B:Instead she's doing a lot of strength work with body weight.
Speaker B:And that's another completely acceptable way to get in a good strength workout.
Speaker B:So I try to encourage athletes to be doing these things and reminding them continuously that in terms of bang for the buck, if you can do two 20 to 30 minute workouts a week, you're going to get a lot of payback from that comparatively to the longer workouts that you put in where the return on investment is much more gradual.
Speaker A:In terms of athletes planning their strength training within their week.
Speaker A:Do you have a time?
Speaker A:I have a time in my head.
Speaker A:But do you have a time where you wouldn't recommend athletes do like strength training like around certain workouts or certain efforts or something?
Speaker B:I think part of it is how the strength workout is designed.
Speaker B:If you make strength workouts too hard, then the athlete's going to be too fatigued to be able to do hard bike or run or swim workouts the next day.
Speaker B:So I have designed strength workouts to be hard, but not so hard that they leave the athlete so fatigued.
Speaker B:So I feel like I have the flexibility to be able to put a strength workout pretty much anywhere.
Speaker B:That being said, I still try to avoid strength workouts the day before a long or a hard workout.
Speaker A:Yeah, I, I would even amend that in terms of maybe not doing a decent strength workout.
Speaker A:And you might have different.
Speaker A:You might have a day, a week where you go to the gym, you lift heavy.
Speaker A:I definitely wouldn't put that before a hard run workout or like some kind of quality run workout, biking and swimming.
Speaker A:You can definitely get away with it just because of the, I don't know, the force that goes into your muscles and running versus swimming and biking.
Speaker A:I think if you needed to like squeeze in a gym workout before a swim, I think that's fine.
Speaker A:Or like even after.
Speaker A:But with running I think you got to tread a little more lightly.
Speaker A:That's my thought.
Speaker B:Was there a pun intended there?
Speaker B:Because it really came up well, having the tread a little less.
Speaker B:It was good.
Speaker B:It was good.
Speaker B:I can't think of a better way to finish than with that little dad joke there.
Speaker B:That was perfect.
Speaker B:I really enjoyed that.
Speaker B:That was good.
Speaker B:All right, Matt.
Speaker B: st and it's the first one for: Speaker B:Hopefully our listeners agree and if they do, they can head over to wherever they download this content and leave a rating and review.
Speaker B:It really helps make the show more visible.
Speaker B:If you are not already a member of the Talk Tempo Talks Facebook group, we hope that you will consider joining.
Speaker B:There are a couple of easy questions to answer and if you answer them we will will gain you admittance.
Speaker B:You can join the conversation, submit your questions for what kinds of training, things you would like to hear us discuss or add your comments to what we talked about on the program today.
Speaker B:What are your thoughts about predictions for the coming year?
Speaker B:What do you think about people who have served their punishment for doping?
Speaker B:Should they be ostracized?
Speaker B:Should they be frowned upon or should they be embraced and welcomed back to the fold?
Speaker B:It's all welcome and it's all we want to hear it all.
Speaker B:So bring it and join in that conversation.
Speaker B:Matt, thank you so much for another awesome conversation.
Speaker B:I look forward to great episode.
Speaker A:Great episode.
Speaker A:And thank you for shout out to Jeff for battling through the jet lag right now on Botswana time.
Speaker A:Thanks.
Speaker B:I am, I am going to sleep immediately following.
Speaker A:I can see that.
Speaker A:And I, I look forward to adopting myself into your family before the next vacation.
Speaker A:Just let me know and I'm there.
Speaker B:That's all we got for you this week.
Speaker B:We will see you again next week.
Speaker B:Thanks so much for being here.
Speaker A:Thanks.
Speaker A:Game.
