Shayna 0:00

Welcome to the Duo Athlete Podcast.

Frank 0:02

We're Shayna and Frank, a couple of athletes balancing training, racing, work, and life.

Shayna 0:07

This is where we talk about the honest version of endurance sports biking, running, relationships, and everything that happens between the workouts.

Frank 0:15

Bike, run, real life.

Shayna 0:17

Let's get started. We'll start by asking how has your training been going?

Frank 0:21

Uh, you know, you could always do more.

Shayna 0:24

And we always think you can do more.

Frank 0:26

I feel like I'm I'm doing pretty well with it. I mean, I'm keeping up on the I like the uh weightlifting that you've added to my training. I can tell a difference there.

Shayna 0:36

Yeah.

Frank 0:36

Uh yeah, just looking at looking at myself, I can tell it's doing something. And actually just walking around work, I can tell it's doing something. So I appreciate that. I have uh I had the stuff at home, but I didn't use it, so getting up and going to the gym and being there with all the other people doing stuff is definitely motivating. And the app that you're using makes it easy. I can look at and see because I forget how to do the things because I'm not a weightlifter, bodybuilder kind of guy, but I can actually look at it and see how they do it and right. Yeah.

Shayna 1:11

Good. I'm glad. Yeah, there is something about having to get up and go somewhere that kind of adds to your routine instead of getting up and then fiddling around the house and not actually committing to the routine. Which I know plenty of people that have home gyms and they can they can do that and they can make it work for 'em and they get into a routine and a habit, but I always find it somehow easier to commit to going somewhere. And then you have all the equipment available.

Frank 1:45

So Yeah, I think when you have it at home and you can you just tell yourself you can do it whenever.

Shayna 1:50

Yeah.

Frank 1:51

Then you don't put it on the calendar or the daily, you know, list and then you don't make it a priority. And then you hang clothes on it and you keep telling yourself like I get to that. I mean we'll find out because we're talking about buying a treadmill. I mean, we have the trainers, we use those obviously, but yeah, we do use the trainers a lot. Just having somebody that gets up also is huge because I've been telling you for months now on our Mondays and Fridays rest days that I want to continue getting up at five and you know get to the pool. And I'm not done it yet. You know, it's hard to get out of bed when someone else is not. So that's that's definitely huge. Having someone else getting up and meeting you at the gym and the expectations of yeah, I would feel bad if I know somebody's gonna get sick or something one of these days, and like someone's gonna have to go there. I can't go at the gym by myself, obviously, because I don't have a Yeah, you're on my membership.

Shayna 2:46

I mean we can fix that.

Frank 2:49

Yeah, I've been doing the thing where I sign in and it says your your guest pass is expired, and I just l kind of stare at it for 15 seconds and let it time out and then hand the thing back because I I mean we don't have that much time in the morning and I don't really want to deal with the what the whatever it's gonna take to renew it and it's fine. Like you're paying for it, so yeah.

Shayna 3:05

I mean it's not yeah, I pay I have the extra extras on the gym membership so I can bring in a person whenever I feel like as a guest pass. I they probably didn't mean for that to turn into a couples membership, but I mean if you're gonna offer it, then I'm gonna take advantage of it.

Frank 3:23

What does it mean for for someone to just go a couple times and then decide they want to join us?

Shayna 3:27

I don't know, bring your friends along or something and get yeah, probably to get somebody else to sign up for a membership, but anyway, we're off on a side tangent.

Frank 3:35

No, we're talking about uh getting up and working out. Now I was gonna ask you something. I I have this I have this thought every now and then, like what what you've set up for us is working, obviously. But sometimes when we're walking to the bench and we're using the free weights, the dumbbells.

Shayna 3:52

Yeah.

Frank 3:54

And then we're walking back over to the kettlebells.

Shayna 3:58

Yeah.

Frank 3:59

And then we're just holding on to weights or kettlebells, and then we're doing like the calf raises, and then like we do we use the pulled pull machine, you know, where you can pull the lap pulls or the yeah, you know, tricep, and like I literally did have all that stuff here. And like wow, I think about it when we're walking back and forth. We're walking between all these really cool machines, and I was like, I want to try this cool stuff, you know. We I'm sure we're gonna get to it, but I don't think you like using those. Like, I don't even know what they're called. What are they called?

Shayna 4:29

Like the weird things where you stick you can stick your knees in there and squeeze them and push it out and like because that like circuit that they have set up, it's like a 30-minute burn.

Frank 4:38

Yeah, there was it seems like there's 50 different extra like machines in there that you can do different things on.

Shayna 4:43

Yeah, I know I just don't really like machines, but you've seen a couple times where machines don't really fit me.

Frank 4:48

Oh yeah.

Shayna 4:49

I can't really get an adjustment on a machine. I'm too short.

Frank 4:56

Is that why you is that why you never used them, or is it when you were like bodybuilding, did not?

Shayna 5:01

I was a powerlifter, actually.

Frank 5:02

Okay, so powerlifters get it mixed up. So is it powerlifters don't use those?

Shayna 5:06

No, they do. Yeah, no, for sure. Did a bunch of accessories all the time. So I just don't find them relevant right now for what we're doing.

Frank 5:15

Okay.

Shayna 5:17

I mean, if you wanted to get in and do like a 30-minute circuit and just go around and like do like a leg burn and just do all the leg machines that they have set up, you can do that. We're just more doing what I feel like is like dynamic, I guess. I mean I'm not a certified I'm not a certified strength trainer. So excuse any terminology that might be off. But when we're we're doing like step-ups and stuff instead of doing the s the like leg raises. And like we're doing we could add I've added some hamstring things in.

Frank 5:55

Um let's do the mirror thing real quick. So what in my mind what I'm thinking is you set up exercises where we have to balance also and we have to use all the stabilizer muscles and fire while we're doing the main workout. So if you're using one of those machines, you're just static up against something.

Shayna 6:16

Yeah.

Frank 6:16

And you're not getting that extra stabilizer type workout.

Shayna 6:20

Basically, yeah, you're those machines are good for isolation though, if you have a weak point, or you know something is imbalanced, or you're trying to round, you're trying to round out like a routine, but you don't have to use them when you're gonna fire all those muscles doing a squat, like a literal front squat, or a back squat, or a deadlift, or a farmer's carry, or any of the other things that we're we're doing, like yeah, you're gonna get all those muscles fired up. I mean, if you start to notice something that's getting weak, or you're starting to notice i uh like imbalances, or you get to a plateau point, like you get to a sticking point, you can do accessory training. I mean, I would think. But for now, especially because now we haven't been doing this that long. Like going to the gym. We started that last month.

Frank 7:16

Yeah, we only got like a half hour really by the time we get in there and change and get out and do a warm-up.

Shayna 7:20

Yeah, and then we're gonna turn around and like get it.

Frank 7:22

The heat of the workout is a half hour at the most.

Shayna 7:25

So trying to do like the biggest movements, the biggest compound movements that are gonna build strength that we can. Because I mean you could talk all day about strength training and accessories and the machines, and basically my goal was to just make us stronger while we're stronger and more durable while we're running and biking. So I'm looking for big either big compound movements or like Thursdays we have set up for more of a dynamic, balancing, um like uh just like stability type exercises. So that's I mean, that's why it's set up like that. If you had an hour and a half in the gym every day, like actual bodybuilders spend hours in the gym, like yeah, they will hit every little tiny muscle. Yeah, but that's that's on purpose.

Frank 8:19

Well, that's why I love how your brain works because there's nothing random. I mean you put a lot of thought into maximizing the time that we have and making it match what we're actually gonna be doing in these events, and it's it's working out.

Shayna 8:33

Yeah, you feel stronger.

Frank 8:35

Yeah, I mean this this kind of thing that we're talking about is gonna maybe help somebody who doesn't have that much time, you know, but wants to wants to be a better runner or you know, have better balance and like when you're running trail, you definitely need some balance and you need those stabilizers and muscles to be working, or you're gonna get a cramp or you're gonna pull something or yeah, you're gonna get ate up. Yeah.

Shayna 9:01

Yeah, I mean that's why that's why it's structured like that. Um and the other yeah, the other thing is too, like I put the biggest movements on the top of the app, basically. We use the HEVY app, H E V Y. Um nobody sponsors this podcast, so no, it's super easy to use. Yeah, we're just talking about the stuff that we use um as normal athletes.

Frank 9:28

So I put the still yet anyway.

Shayna 9:30

What?

Frank 9:31

Not yet anyway. Yeah.

Shayna 9:32

Not yet. Um so the stuff that we use the most or the stuff that we need to do, most important, goes on the top of the list, and then it kind of trickles down. So that's good for habit building, also. If you want to talk about how a training plan is set up, like it is a fight, at least for me, to build a habit. So some of the gym sessions are just like I showed up and I did a couple exercises and then I left and went to work, and that was still a win because I showed up.

Frank 10:05

Absolutely.

Shayna 10:06

And that's I mean, that's literally consistency, showing up, and you build the habit, and you build it's not so much work to go to the gym week after week when you just kind of make it part of your routine. But man, it is a fight to try to change your sleep schedule and get up early and get to the gym and like wrap your head around all the things that need to be in your duffel bag and your lunch your at least for me, because I have to I have my backpack and my lunch and my duffel bag and I mean we don't forget your badge and we've been struggling with the sleep schedule as a couple a little bit because you I mean We're both night owls.

Frank 10:44

You're putting up a boundary and you're drawing a line and you're like, I'm I gotta get to bed early, uh earlier than this. Like I like to keep doing the things that we're doing, I need seven, eight, eight hours of sleep.

Shayna 10:57

Yeah, I'm gonna like eight at minimum.

Frank 10:59

And I've always been used to like I've been known to be getting up at five and posting swims, right? And then people commenting, like, you were on Facebook at 1 a.m. Like, how are you doing that? And I I don't really know.

Shayna 11:13

I just do a run at like nine, you used to do a run at like super late at night and then go to bed and then get up and swim. But then I don't know. I think me and a couple of your friends convinced you get a whoop band and start tracking your sleep and recovery and your sleep debt, and you kind of stopped doing you kind of started to see what that fatigue was doing to you, and you kind of quit doing that also.

Frank 11:35

Yeah, I forget about that sometimes because I like I felt like I was doing okay back then. You're doing all the things and you but I wasn't doing the events that I am now and doing as well. So yeah, getting getting uh good sleep and recovering is is definitely important. And you can tell when you don't I mean obviously if you're turning in four hours on your WHOOP band, it's like uh bro.

Shayna 11:56

Yeah. Yeah, Garmin will be like, um that was shit sleep, actually.

Frank 12:02

Yeah, but um you can't look at that thing on a race day because you don't sleep the night before a race, and you if you look at it and it's in the red, it's just gonna you either have to look at it and know that it doesn't matter. Or just don't look at it.

Shayna 12:13

Just it doesn't matter and don't look at it. It doesn't matter and don't look at it. Because somehow if you look at it, it will matter. Like you've got to love data, right? Like we want all the data. We want to know what all of the data points are, and then we turn around and be like, it doesn't matter actually. Okay.

Frank 12:29

I didn't used to be that way. And uh I'm I'm like kind of dragging my claws and heels in a little bit on the way to being a data nerd, you know, with the power meter and the the VO2 and you know the recovery scores, and you know, stop stopped drinking that you know beer, that negro modello after the group rides that I don't even really like the beer, but it tastes amazing because it's cold.

Shayna 12:54

I know, but it ruins your sleep.

Frank 12:55

And then the next day you're like, what the hell happened to my recovery because of that one beer, really?

Shayna 12:59

One yeah, one single drink. It'll get you.

Frank 13:03

Yeah, so I mean we we've actually had to have a discussion and make a plan between like okay, I need an I need a night where you can go to bed and I can stay up and get some stuff done. Like we've talked about that recently because you know with with the running and the cycling and everything we're doing, you know, I'm and moving in together recently.

Shayna 13:30

Yeah, and you have pro you have house projects that you're trying to get.

Frank 13:32

Yeah, my free time to to get all these things done and work on bikes and do just weird stuff or sit down and read a book or just all the just relax is you know kind of disappeared a little bit. So yeah, and I don't really like not going to bed at the same time because I I just don't like it. And you know, trying to crawl into bed and waking you up at midnight is not a good thing either.

Shayna 13:55

No, no, no.

Frank 13:56

So like we talked about I guess well we say Thursday. Thursday I can do that because it's group ride night, so it's late getting home anyway, sometimes, and we don't have to get out. Yeah, there's no getting up at five the next day, it's regular rest day, so yeah. If I wanted to, I can stay up till midnight and work on your bike or my bike or whatever, or work on the you know, editing the next podcast and yeah, whatever it is. You have to talk about things and and compromise, and that's part of being in a relationship and you know, communication.

Shayna 14:32

Yeah, that's um that's important. I mean that's how we try to come up with the I mean the training plan. We talked about the training plan, like it's just a thing we came up with, but I mean I kinda had to nudge you off of the Wednesday group ride because we need to run more if we're gonna do the duathlon. Like you're kind of done with your big major events, like your what you would consider important A race events. It's not like you don't have another big event to do, but it's not as high on your priority list. So yeah, I'm trying to coax you into like, well, we need to Which one's not high on the priority list?

Frank 15:12

Leadville.

Shayna 15:12

Leadville.

Frank 15:14

Yeah, I'll just get up and do that, whatever, right?

Shayna 15:17

Whatever. You're not gonna go out there and acclimate either. You're gonna drive out there and you're just gonna do it and then you're gonna come back home.

Frank 15:23

I'm gonna try that, yeah. Because it's too damn expensive to do that. And I've done how many times now? I don't even remember.

Shayna 15:31

A bunch. I mean, yeah, f flights have been that's a whole other side topic. Anyway, but anyway, the the plan is you need to run more. So trying to get you gotta give and give and take a little bit. Like we determined that strength training is extremely important for both running and riding, so that needs to stay put like the rest of the season.

Frank 15:58

Yeah, we and we can get up and go to the gym for the rest of our lives. I don't care. Yeah, that's what you I mean it'd be good for us. And it's right. It just extends the work day a little bit, you know.

Shayna 16:08

Yeah.

Frank 16:09

So when you were deciding what day that I was gonna give up cycling and and run with you, what how did that go? What was the process there?

Shayna 16:18

I mean, I wasn't really deciding it. There is this I could pretty well clock your three group rides. I mean, there's a group ride every night of the week, and you like to go to a group ride every night of the week, so you have to run like one night a week. And it's a process of elimination of Monday's a rest day because Monday's a rest day.

Frank 16:38

You have a There's no group ride on Monday, actually.

Shayna 16:40

I'm sure you could find one. I bet you could find one.

Frank 16:43

There's someone in the riding, yeah.

Shayna 16:45

Someone's riding. Someone is on Discord and they're like, hey, anyone want to ride? So Monday's a rest day, and Friday's normally a rest day, unless we have something going on.

Frank 16:57

Kata, don't bump the mic.

Shayna 16:59

I know you're gonna make so much racket.

Frank 17:01

He's fine.

Shayna 17:04

Because you're a raccoon. What are you doing?

Frank 17:09

Trying to find a warm spot.

Shayna 17:15

We're gonna have to cut this out.

Frank 17:17

Nope, he's a part of this podcast.

Shayna 17:20

Okay, well, if anyone's listening to the MP3, there's a a black and white cow cat called Baxter. And he was sleeping on the armrest. But then he decided to crawl over here and lay in my lap. So all that micro noise you heard was the cat crawling onto the room.

Frank 17:39

I didn't even hear it.

Shayna 17:41

Well, you didn't hear it, but I heard it in my ears, so I I know that he made noise, and now I have to tie up these headphones I'm listening to my own voice in because he will chew on them because he's a rat. Anything, little rubber, things like that he likes to chew on. Ask your headphones how they know.

Frank 18:00

Yeah, there's a spot on there, chewed spot.

Shayna 18:03

So I don't know. I lost my whole train of.

Frank 18:06

So Monday's a rest day. You were deciding the process of elimination, which group ride I needed to give up, or we needed to give up. I mean, you used to do the Wednesday ride also.

Shayna 18:14

I know, but I've been running on Wednesdays for like a year now.

Frank 18:17

So you didn't really decide, you're just like, he's gonna run the same day I am if he wants to run with me.

Shayna 18:21

Well, you like your Tuesday 40s with the boys. With the boys, the Tuesday night world or whatever you guys want to call it in any given week.

Frank 18:29

I like those guys a lot.

Shayna 18:30

Yeah, sometimes it's just Tuesday chillax and uh De- load week. I don't know, that's what you guys did last week.

Frank 18:37

We're just we're really something going on, and like we need to and we really didn't. I mean, we still rode pretty hard and I know. I was telling one of the guys like it like when a cyclist says he's not feeling good and he's not gonna ride that hard, is it might as well be a politician or you know, promising something because for real?

Shayna 18:54

It's it's a someone's gonna attack the hill. Um yeah, Wednesday's gravel group and Thursday's mountain bike group. Well, it wouldn't make any sense to eliminate a mountain bike group ride if you're training for a mountain bike event. And I've been trying to make it to more of those this year. Um so yeah, unless you wanted to run on like a Friday, it's gotta be Wednesday.

Frank 19:20

Oh, so running on Friday's an option.

Shayna 19:23

Friday's only a rest day. I don't I don't I don't know. I work better with two rest days.

Frank 19:30

It seems to be working out for me too. I mean, I I definitely I definitely will miss eventually or have the uh gravel group because it's it's fun and seeing different people and yeah, but it's it's part of it, you know, when you try to when you want to train for something else, you have to let go of something, right?

Shayna 19:50

You gotta do something. I mean, and it's only it's all everything is temporary, right?

Frank 19:54

So you're just giving it up for until September and then Yeah, which seems like it's like eight months away, but it's not at all. Like what did you say something how many weeks to Leadville? And I'm like, oh crap.

Shayna 20:05

Yeah. I think I said eight the other day. I think it was eight weeks to Leadville. It's June. Um it's the it's summer.

Frank 20:14

Maybe I should put that bike together that I'm gonna race Leadville on.

Shayna 20:17

Yeah, you probably should do that. It's June, and then you have July, and then Leadville's in August, and then Marji's in September.

Frank 20:26

Yeah, so if if I take how many hours I actually have per week to get stuff ready, it's probably like six hours between now and Leadville.

Shayna 20:35

Probably Which is plenty of time.

Frank 20:39

Yeah, of course.

Shayna 20:40

To put a bike together, a place for you.

Frank 20:44

So Yeah, so I think we're a trending plan is working, and you're gonna like are you gonna increase our mileage for the runs like you we did for the 50k? Like you haven't really talked about, I just kind of do what I'd ask you what we're doing. You know, how much how much uh flu flow should I put in the pack today? Are we doing an hour, two hour? But I'm I'm I'm sure we're gonna start ramping up.

Shayna 21:08

Yeah. Yeah, there's gonna be a build. Um I was just trying to do so. When you go to add in like we added in three strength training sessions to the week. When you add in something like that, you kind of have to take away volume from something else, or you just end up like really trashed, and that doesn't help trying to build habits. So I kind of capped the runs. Like we're just doing like hour long runs on Wednesdays, and then I think I just capped the long runs at like two hours. That's long enough. Like two hours. I was like, that's long enough. Like I think two hours is fun. Like that's a nice that's a nice long run. It's two hours. But I mean, I don't know the last couple of times we did a long run, like my hamstring. Strings were literally still sore from a weight training session we did four days before that. So yeah, you have to reduce it a little bit, and it's kind of perfect timing to kind of peel back on a couple of the long rides and long runs and then add in strength training, and then you start your build again. So yeah, we will slowly start building up running time on feet because that's what's really gonna matter for Marji is like time on feet. It's not gonna be so much mileage as it is just time. Um and then trying to add in some elevation. So we have to get creative in this kind of flat area that we live like we did the other weekend where we did a lap at scales, but the bigger more steep hills, I guess. We did repeats on them to add some vert into the run. I think that I mean I think that would work. That's basically Marji's course, right? It's all punchy hills. It's not like there's any Columbine like climbs out there. There's no like 20-minute grueling, grind it out, get your poles out kind of climbs. Like it's all like punch.

Frank 23:09

I mean, there's a few, you know, with your hands on the ground crawling up, climbing up hills, but Yeah, like right, but there isn't nothing where you need to go find a 20-minute hill and just I've only seen 10, 20% of it, but we watched the YouTube.

Shayna 23:28

I've I mean I've looked at the course um I've looked at the course profile and it's jagged.

Frank 23:38

Yeah.

Shayna 23:39

Like it's eleven thousand feet, but it's like what do people like to say, like death by a thousand paper cuz or something? Like it's like it is just the most jagged course profile ever. You're just going up a steep incline and then like right back down again.

Frank 23:55

I enjoy the hill repeats we're we're doing on Wednesdays because we've been doing that for a few weeks.

Shayna 24:01

Yeah.

Frank 24:01

Especially last week when we ran up the steep hill and the stairs and the running diagonal. And we could talk about my uh Johnji shorts that I that I bought that I don't know if I really want to wear. But yeah. They are short and they are split all the way up the side somehow.

Shayna 24:23

They are, yeah.

Frank 24:24

The wind was blowing, and I was uh half naked out there and a little self-conscious, but I don't know.

Shayna 24:30

I don't think you have anything to worry about. I guess yeah, if you're gonna talk about gear really fast, like just talk about gear. Talk about gear. You got brand new John G shorts, three inch with a liner, and they are split.

Frank 24:42

And why did I buy John G shorts? What? Why did I buy John G shorts?

Shayna 24:46

I don't know, because I hear about John G shorts on the Everyday Ultra podcast I'm obsessed with.

Frank 24:52

Joe, Joe talks about them. Joe. And then you bought some stuff and you're like, this is really nice.

Shayna 24:56

It is really nice stuff.

Frank 24:58

And I was chafing every now and then and just running in weird gym shorts and whatever.

Shayna 25:04

Weird Amazon gym shorts. Yeah.

Frank 25:06

And they're kind of heavy and yeah.

Shayna 25:09

You were not soaked in sweat when you were done.

Frank 25:12

No, uh they were they were nice, but I think we get used to them. Well, when I when I see the ultras on like on videos of of the guys running, this seems like they have the short, kind of flowy, barely there shorts, and it seems like it's nice, you know, because it's it's always hot.

Shayna 25:31

Right. Well, yeah, so we get a you get a lot of footage of guys that are running out in the desert too, and like um not enough people talk about humidity.

Frank 25:43

Yeah.

Shayna 25:44

Like there's it's humid here. We're running basically we're just breathing water like fish.

Frank 25:50

Corn sweat.

Shayna 25:51

Yeah, it's so humid. And like you can't just you get a couple of days a year where it's like not humid. Or if a tornado comes through and then it's like not humid the next day, like today, there's a bunch of tornado damage. But you know what? It's not hot today.

Frank 26:04

It's not.

Shayna 26:04

It's not hot, it's not humid. It was beautiful.

Frank 26:07

Had the windows open, cats in the window.

Shayna 26:09

Yeah, you just have to get all your trees ripped up out of the ground. Anyway. So yeah, you weren't very sweaty and they seemed comfy. And if you have a if your thighs don't rub together, I mean we're runners, so we're gonna have to talk about this. Like if your thighs don't rub together, then you can get some pretty short shorts and run like that. I can't wear I can't wear shorts like that. Like I have to wear like seven six or seven inch inseam shorts because they just have big thighs and they've always rub they've they just rub together. So like whatever. I'm just gonna work with it.

Frank 26:48

So I mean sometimes I don't sometimes I don't know where to land in between. You know what? Who cares what I look like? Who cares what I'm wearing? No one's paying attention to me. Like, whatever.

Shayna 26:57

Yeah, nobody nobody cares.

Frank 26:59

Yeah. I mean, that's where you want to be. I mean, but nobody really does care. When my entire all the way up to my hip bone is showing, then you're like, does anybody really want to see this? You know, like who cares? I could wear some different shorts. And I wanted to take my shirt off and run a little bit, but then I was like, uh I can't do that. I'm I might as well be completely naked out here running. Like it was super windy that day, too.

Shayna 27:23

It was really windy. It was like it was really windy. So yeah, your shorts were ball around. I don't know about it.

Frank 27:30

I feel like if you're comfortable in what you were wearing, like physically comfortable, not emotionally comfortable with what I can detach from reality pretty well and like not paying attention to what's what I'm wearing. Yeah, I don't I just don't want to disgust anybody.

Shayna 27:44

Well, who cares what they think? This is what women go through all the time.

Frank 27:50

Yeah.

Shayna 27:51

This is literally what women go through, like, well, someone's looking at stop. Who cares? Are you comfortable? Does it fit?

Frank 27:57

Well, you hesitated to take your t-shirt off and just wear your sports bra.

Shayna 28:01

I don't have the same I have the same issue. I should just be able to run in a sports bra and my JANJI shorts without feeling self-conscious about it because it's comfortable for me and I'm not gonna be cited for indecent exposure. And yet, somehow I'm still like, oh, you're scantily clad, and someone's judging you. Like who cares?

Frank 28:25

Yeah, we could go on a whole rant about body positivity.

Shayna 28:28

We really could. We really could, but you have to the rule just has to be that nobody actually cares that much about what you're wearing. That just has to be the rule. So then if you're comfortable, just wear it.

Frank 28:43

Yeah, I mean you just figure out like if you see something that's odd when you're out and you and you look at it and and you think about it for half a second, and you're like, oh, and then you and then it's gone. Like that's what everyone's doing, and no one's really caring.

Shayna 28:56

Yeah, no, nobody and if you they do care, then they have their own internal process they need to go through if they care that much about what somebody else is wearing. So they have their own yeah.

Frank 29:07

So I'm I'm I'm really wondering why I love running uphill so much. And I think it's it's less impact. And you know, I'm I'm using quads and and leg strength, and it just it feels easy. So when we're doing hill repeats, I'm like I feel like I could do it all day long.

Shayna 29:30

Maybe you need to do twice as many repeats as me then, because I was tired at the end of our grassy.

Frank 29:35

Well, I started letting you get a head start upstairs and then seeing if I could catch you, and I was having fun with that. I'm like, I want to put out a challenge out there to uh somebody race me up those stairs because I'm not sure if anybody can beat me.

Shayna 29:49

Okay, that's at the the stairs at the old Lock and Dam in Newburgh at the top.

Frank 29:54

I mean I got these long legs and I can literally take two at a time up the stairs.

Shayna 29:59

So how does that play into your Is our bedtime timer going off? That was the eight o'clock timer going off. Yeah. It'll be okay because I have prepared some of the things for tomorrow already.

Frank 30:13

Okay.

Shayna 30:14

And we're only 30 minutes in. The to 30 minutes pre-edit. So it's probably not even 30 minutes in.

Frank 30:24

Yeah, I mean, we definitely need to look at that timer because I can I mean sit here and talk for I know that's why we started a podcast so we can just yap about things.

Shayna 30:32

But now I just lost my train of thought again.

Frank 30:34

The hills and the stairs and the challenge.

Shayna 30:38

Oh, so your training plan for running. So if you think about doing Margi and we're doing Margi together.

Frank 30:49

Like we're doing it together.

Shayna 30:52

Oh my god. No one told you that you weren't racing me, you have to race with me.

Frank 30:58

I mean, we did discuss like me getting ahead of you on the bike and then letting you catch me on the run because you're a better runner, but that probably won't happen. I'll probably stay with you the entire time.

Shayna 31:08

Okay. Well, anyway, so I was gonna ask you like how you felt about training when you you basically there's no way that you're training to your full potential.

Frank 31:21

On the bike?

Shayna 31:21

Or the run. There's no way you're training to your full potential if you're just training with me all the time.

Frank 31:26

Like you said, we make sacrifices to do things that we want to do.

Shayna 31:31

And so how do you think that's gonna affect you on like like race day? I guess if you're always running.

Frank 31:36

Marji race day or Leadville race day?

Shayna 31:39

Marji, I guess, but if you are concerned about Leadville, then sure.

Frank 31:46

Well, I think actually slowing down the pace has allowed me to work on my mechanics of running. Has allowed me to realize that I can't run, I can't do an ultra.

unknown 32:01

Yeah.

Frank 32:01

If I slow down.

Shayna 32:03

Yeah, zone one.

Frank 32:04

If I slow down enough where I can actually fuel, because when you're running a 630 pace or on a 5k, you're not you can't eat and drink and yeah, no.

Shayna 32:15

You did you did have to learn you have to learn the hard lesson that all endurance runners I think have to learn. It's like, oh, I don't have to go out here and go as hard as possible. Like I can actually just go out here and chill out, and I can run for a lot longer if I just it feels like it almost feels wrong at first if you're used to running like five K's, you're like, why am I going so slow? And then you're like, oh, I just ran for like nine hours straight.

Frank 32:41

Yeah, well, I mean, when I would I don't know when I started doing, you know, three miles around the house, but I guess when I started doing Turkey Day 5Ks and you know the Xterra and stuff, I wanted to and I mean I I've always been fairly fast for lanky white boy. But I would I would run around the house and it'd be seven minutes, and I'm and then I couldn't walk the next day or the next three days and my hips hurt and I had shin splints, and and I would I would make a comment to my runner friends, like you gotta slow down. You gotta slow down, you're running too hard. And so I would I tried to make it a point to slow down, and I couldn't do it because I'd go out and I think I would just like extend my stride longer so it felt like I was just jogging, and I'd still be 7.30 or in the sixes sometimes, just running, and then I'd still like be about to die when I got back. And like I think to myself, I'm gonna run four or five tonight, and then I'm I'm two and a half and I'm heading around the corner, and I'm like, I'm no, I can't. I'm dying. And then I look at the time and like the only time that I can slow down apparently is when I have a pacer that I'm running with.

Shayna 33:55

So I'm you know, I'm forcing you into zone one.

Frank 33:59

Yeah, and and you know, it feels weird sometimes whenever you like if you if you're feeling good, then everything's fine. We're running 10, 11, 12. But you know, when you get tired and it gets to be 14 or something like that, then it starts to feel like I can't, my stride gets a little weird, but I'd you know, I work around it.

Shayna 34:18

Yeah, you can probably almost walk that pace.

Frank 34:20

Yeah, and sometimes sometimes I do. I you know, you don't know it, but I'm walking up the hill behind you. Okay. Because of my long legs, but it doesn't matter.

Shayna 34:28

Like a short little leg, so I'm still running at a 14 minute pace.

Frank 34:32

Yeah, so you have helped my running to just just even believe that I can be an ultra marathon runner. Like that's a couple years ago, I'd be like, what? Like Yeah. So I didn't ever think I could actually run uh just a marathon and then well, I skipped that completely. And we ran 30 something, right?

Shayna 34:56

I skipped uh half marathon also.

Frank 34:59

Really?

Shayna 34:59

Yeah, every yeah. Yeah, no, I just went straight for the I did a 15K in cold water, one five, fifteen K in October. And I did a fifty in April.

Frank 35:18

Yeah.

Shayna 35:19

Fifteen to fifty. Right, because you no one can tell you what order you're supposed to be doing your long your endurance events in.

Frank 35:28

Yeah, and if something got in your head and like why why not me and why not you and like other just normal people going out and deciding they're gonna be ultra runners and they just do it and Yeah. Yeah. Yeah, I mean that was before that quote, but well to your to your question, um I might be suffering a little bit on the bike training, but you're actually helping a lot on the running training. And w you know, if you add in the strength training that I wouldn't be doing without you, then you know it's probably a net positive because it feels like I've been riding mountain bikes in my entire life, and I built I got a pretty big base and he's snoring.

Shayna 36:15

The cat's snoring.

Frank 36:16

He's not impressed with our podcasting whatsoever.

Shayna 36:19

Yeah, I was like, I don't know if we I don't know if anyone can hear it, but he is snoring.

Frank 36:23

I promise you I can put in a solid month of by training and get back to where I was if I lost anything. And like you said, there's life after Marji. You know, what what other duathlon is out there that we're gonna find?

Shayna 36:38

That is like Marji, none. I have not found anything like that.

Frank 36:42

Are we gonna just shut the podcast down after Marji because we're not gonna be do athletes anymore? But no, we're still gonna be ultra runners and ultra riders, and who knows what we're gonna get into. Everybody's gonna find out.

Shayna 36:56

Yeah, I mean I have some ideas about what I'm gonna get into, but yeah, um still gonna be two athletes doing probably two sports. I don't plan on giving up either biking or running.

Frank 37:10

So Did you wanna elaborate on the training plan a little bit? I mean that's that was our topic tonight. Oh like day by day what we're doing.

Shayna 37:20

Um I mean I think we I think we kind of covered it, but yeah, if anyone was curious, it's gonna be we both have to be to work for seven in the morning, so it works out really well to go to the gym before work. Um I'm not very good at doing like you could stack like uh a bike ride or a run and then go weight do weightlifting, do your strength training, but I'm not very good at transitions, so I just like to lift before work. And then you go to work and you can kind of recover, and then you can basically hit legs again in the evening. So yeah, Tuesday, Wednesday, Thursday. Or two a days. Because that's the other principle too. Like just let your rest days be rest days, and then hit the other days as hard as you want to. So we have six workouts in three days. Tuesday night is a bike or trainer ride. Um, I've been sticking to the trainer. Wednesday night's a run. Thursday's supposed to be a mountain bike, um, but trying to adjust to the weight training load and getting up early and the trails being kind of wet, and I don't know. I think I've made a couple I've made a couple group rides and I've made some Zwift rides too. But I don't know, that's just life trying to get all your training in. But I've done at least trying to get on the trainer Thursday night at a minimum if I'm not gonna be on the mountain bike. And then Saturday and Sunday try to do it in the order of the event. So your long ride is on Saturday and then your long run is on Sunday. Because I will probably never be running an event. Well, I shouldn't say never, but Marji for sure, not running that on fresh legs.

Frank 39:16

No.

Shayna 39:16

That's gonna be right, you're gonna be running on very tired, fatigued mountain bike legs, so that's why the run is normally unless something weird happens, the no the run is always on Sunday. Because you probably rode we rode bikes the day before.

Frank 39:31

You know what we should do. Is we should well, I'm doing freaking hundred-mile mountain bike race coming up. But you're doing 65, right?

Shayna 39:42

Yeah.

Frank 39:44

You know, we should try to run right after you get done and see what it feels like.

Shayna 39:48

Run directly after directly.

Frank 39:51

Like we got a transition.

Shayna 39:53

Ew.

Frank 39:54

Because like when you when you got done with Big Frog, you seemed pretty fresh.

unknown 39:59

I know.

Frank 39:59

But you didn't try to go run on until the next day.

Shayna 40:02

I know, I don't plan on being that fresh after wilderness.

Frank 40:07

Are you gonna race harder?

Shayna 40:08

Yeah.

Frank 40:08

You're gonna push harder.

Shayna 40:09

Yeah.

Frank 40:10

Okay. Well, we need to push on Marji to get if we're gonna get the buckle or we're gonna finish before Tuesday.

Shayna 40:21

I know, I know, I I hear you. I just wasn't the like the strategy for Marji though is that you know you have a hundred miles.

Frank 40:29

Yeah.

Shayna 40:30

Like the strategy for wilderness is I have a hundred K. So I was gonna that'll be my second time doing that kind of event. So I was gonna definitely push that harder than I did in April. And I feel like I should be able to push it harder because I've been doing strength training and I've been on the mountain bike more and I've been doing the rides and I'm a lot. I mean, your summertime fitness, at least for me, my summertime fitness is a lot better normally than my spring fitness. So I was hoping to get a better time. Yeah, I'm sure you will.

Frank 41:03

Yeah, and then I don't we don't know what the course is like. I kind of do because I've ridden in that area.

Shayna 41:07

Yeah. I mean I've kind of scoped I've tried to like you can Google street view some of the course.

Frank 41:12

Yeah.

Shayna 41:13

You can kind of see the some of the trailheads too. But you can kind of see that there's some segments named Hike a bike, like literally, it's like Black Death hike a bike area or something like that.

Frank 41:25

It's like, oh okay, I guess I'm putting the bike on your shoulder and crawling up a rock ledge or something. Yeah, like something.

Shayna 41:31

See, that's what those sled pushes are good for, is pushing your bike up hills.

Frank 41:35

Oh my god. The first time we did the sled push, I was like, I love this, this is awesome. I can push a thousand pounds. Yeah. Like, get on this, Shayna. Like I was trying to get you to stand on it, and you're like, no, I'm just people in here, I'm not doing that. And then after we did the hill repeats the day before, yeah, and then we could have like 70 pounds, and I I wasn't running.

Shayna 41:53

No.

Frank 41:53

I tried that and then I ended up walking, and then I was like, That is crazy how much that affects your strength. Just not being recovered.

Shayna 42:02

Yeah.

Frank 42:02

So I mean I'm sorry, I want to go back to Tuesday.

Shayna 42:05

Tuesdays.

Frank 42:06

Tuesday and talk about riding inside. Like, because that's probably if you're if you you set up the training schedule, Tuesday's a trainer ride. But I have an outside ride that I do, like a group ride, but how also I have a backup trainer ride. Like on my schedule on trainer road, there's a I'm doing a trainer ride on Tuesday and Thursday, actually. So, and I struggle sometimes with am I getting the same workout, and I think other people do too. Like if you're not if you're not going out there outside with a power meter and doing your actual workout, which you'd probably have to do on the road or gravel. So I don't have a power meter, you know, on any of my bikes right now, so I'm just going out and trying to ride hard on Tuesday, but like you've you've had issues with trainer road, you know, keeping up your FTP, and so that's kind of an issue for me. I don't know, like I feel like if I just did the indoor trainer rides, then it's like, okay, this is gonna be your FTP. It's gonna be 300 in two weeks if you keep to this schedule, but I'm I'm not really keeping to that schedule, so you know, I wonder if I'm hurting myself there, but I also feels like I I've been doing these group rides for a long time and I I enjoy seeing the people and talking to them and just interacting and watching people getting stronger and people getting fat.

Shayna 43:30

There's so many people that's just like getting so fast lately, and yeah, so I mean that's kind of the whole point of why we do this, right? That's a hobby. Like we do this for fun, like it's supposed to be fun, we're supposed to go do things with our friends. So, like if that brings you joy to go ride with your friends and you ride really hard, and I know that you pull the group a lot, and I know that you don't let anyone attack you like ever, so I'm sure you're getting a good workout in. And I don't think anyone can Honestly, say that going out and riding 40 miles on a road bike is somehow less than a software design training program. Like, okay, so maybe you're not hitting exact numbers, but if you're out having fun and you're getting a good work, if you feel like you're getting a good workout in, then okay, then just put the group ride on as part of your training schedule.

Frank 44:26

Like so you think you're okay, you're doing uh you have an hour trainer ride that's got intervals in it.

Shayna 44:32

Yeah.

Frank 44:33

And you'd be sweating and you'd be like struggling to get through those two-minute intervals or whatever on when you're on your trainer, as opposed to going out and riding your favorite trail with the group, not as hard as you can, but obviously you have you know some steep climbs where you're putting power down and you have sections where you're hitting it pretty hard, and is it is it equivalent, you know, without without having all the data and the power meter and the heart rate and the TSS and like I I guess I could dive into that, you know, if I I should probably should put a power meter on the bike that I'm riding all the time so I can just put my mind at ease that I'm getting a good enough workout.

Shayna 45:11

I mean you could dive into all that, but well like the thing is too, like well, like you have to ask yourself like you have to ask yourself why. Like why are you riding your bike and why are you training? And which one has priority? If the group rides have priority and that brings you joy, then okay, go do that. But if you're if you in your head think that you're taking your training more seriously by doing an indoor workout by hitting the power numbers and by training your system in like that threshold and sweet spot zone, I guess in that VO2 zone, like if you're trying to train your system to accomplish something very specific, well, then you should probably do your training workout, I guess if you had to pick one.

Frank 46:04

But that's what you're doing. I because if I have if somebody asked me what's Shana doing, she's she's training a training. She's not having fun group riding right now this year. Which I still am.

Shayna 46:18

But also it's easier sh it's it's easier for me logistically to not try to get ready for a group ride. Period. I guess that's the end of the sentence. It's easier for me to not try to get ready for a group ride. And put my bike on the car and get all my duffel bag stuff, like the amount of mental energy it takes me to like do some things is ridiculous. So sometimes I just like cut that out. Like I'm not even thinking about it. All of my stuff to get on the trainer is at the house. So all I need to do is make it from work to the house and onto the trainer.

Frank 47:00

So it's a detriment to your workout if all you all you had was get all your stuff ready and make it to a group ride at a certain time.

Shayna 47:08

Yeah, and then yeah, make it to a group ride at a certain time. Oh yeah, then yeah, and then it spirals because I've tried to do this before, where it spirals into bullshitting after the group ride, which everyone likes to do. Let's bullshit and talk and whatever and catch up and like I yes, I like seeing all of you guys too, but then now I'm getting home at nine o'clock at night and I'm supposed to turn around and get back up into the gym at five o'clock in the morning. Like, no, that's not gonna work for me. And then the group rides don't and group rides don't start till six o'clock at night. So then it's like I get off of work at 3 30, and if I had all my ducks in a row and everything was perfect, and I got it all perfectly lined out, and my bike was on my car from work, right?

Frank 47:54

Right. Because we take it to work with you.

Shayna 47:56

Right. We don't live in a place where we can just ride off of our work or we can't ride from the our back door onto a trail like this. Isn't Bentonville and this isn't some other nice, cute little city with mountain bike trails and beautiful mountains.

Frank 48:12

It's 25 minutes to the group ride. Right, so now biking in it's probably 25 minutes to go. Just roundup travel.

Shayna 48:18

It's an hour commute just to a group ride. I got for work at 3 30. So everything has to line up perfect for me to make it to a group ride, and I'm still getting back home late. And now I'm not getting enough sleep. And now I'm now I'm missing training because I'm not getting enough sleep, and my recovery sucks. So it's just easier to be like, no. Just no, like I'm gonna find for my runs on Wednesdays, like I do like to run outside, but I'm gonna find the closest hills I can go repeat on. And then just time management. That's like five minutes away. And if we decide to go over to the west side and re do repeats over there, like I'm I'm gonna be trying to have half of my running stuff like staged to come home and get ready for it.

Frank 49:07

You can walk in the door, take your boots off, put your running shoes on, go right back out the door.

Shayna 49:10

Yeah, basically. Or have everything in your car already. I mean, it's just if you're trying to do two workouts a day and you're trying to get eight hours of sleep, that is a whole second job. Basically, that's a whole second job.

Frank 49:26

But you're training for a mountain bike race, so you decided you're gonna show up to Thursday group ride.

Shayna 49:31

I did, yeah.

Frank 49:32

That's gonna be the mountain bike day outside riding.

Shayna 49:34

Well, yeah, because I need some skills work and I have like really bad not all the time, but occasionally have a really bad mountain bike anxiety. That we could fill up a whole other podcast with, probably. That'll be uh episode five or six, mountain bike skills seven or whatever, yeah. Whenever I feel like talking about it.

Frank 49:54

And you have some group ride anxiety just from when you first started clipping in and not real confident, and like we stop a lot, and people would stop to point out a big turtle and look at this, you know, fungi on the tree. And I love all that stuff too. Damn it, would you stop?

Shayna 50:12

That too. Like, I also hate stopping.

Frank 50:15

Is that what it is though?

Shayna 50:16

It's just like not no, I mean it's not just that. No, it's just like the the actual stopping and getting eaten by mosquitoes and sweating to death and everyone just like bullshitting about stuff and like seeing now, I just sound like I'm hating on group rides.

Frank 50:29

I mean, you'd you're just there to train. There's guys like that and women like that. You know, you only have uh a you know a limited amount of time, so you want to maximize the time that you're doing the thing.

Shayna 50:39

Right. And then I'm like, okay, why am I showing up to a group why am I showing up to a group ride at all when I could just come out here and train by myself? Like, why am I even making a Thursday a priority when I'm just kind of an asshole and I don't like the way the group rides are.

Frank 50:51

Well You might be an asshole, but everyone loves seeing you.

Shayna 50:54

And they're glad that you showed up and they always ask about you and they're like, hey, and they're like, um, it's seven o'clock and I'm tired. I'm going to I'm going home now.

Frank 51:03

But the other the one time you were actually riding really well and making, you know, making all the stuff, all the hills and all the features, and you mentioned like being in the middle of the group and knowing somebody was coming up behind you made you push a little harder and you know do some things that you maybe wouldn't have if you were by yourself. So that can be a thing too.

Shayna 51:26

Right.

Frank 51:26

Just a little bit of extra pressure.

Shayna 51:28

Yeah. I mean, oh, sorry. I don't know if you can cut that out.

Frank 51:34

Yeah, I can cut everything out. Like what last time I was just yesterday, I you know showed up and and to ride by myself basically because I didn't know I was gonna be here, be there at scales. And it turns out it was like a bunch of teammates there. So we all we rode together, and when I'm in front of the group, I don't like it. I don't like leading. For the simple fact that I don't feel like I'm with a group. Uh might as well be riding by myself. I can hear chatter, I know they're back there, but as soon as I let as soon as I get in the back, I'm like immediately having fun again. Like it feels like a race or it feels like a group ride, and I'm I can see everybody doing the things and my brain just likes it more that way. And I've always been, I guess because I've raced XC for a long time and got used to it riding so close. I'm like right there in somebody's pocket the whole time.

Shayna 52:28

I don't like that.

Frank 52:29

You don't like you don't like that when I ride, but you do ride better when I'm behind you.

Shayna 52:33

I I don't like riding. I mean, I I really don't like riding in a pack of mountain bikers anyway, but yeah, I mean I'm not very experienced.

Frank 52:40

You didn't love the XC racing track.

Shayna 52:42

Yeah, I also didn't love that either.

Frank 52:44

I mean you did well.

Shayna 52:45

I only raced a novice for like a year. And then I didn't race after that.

Frank 52:51

I mean, you still raced on the same trails that everybody did, and you finished them.

Shayna 52:54

Okay. I mean I'm shortened versions. I know, you're trying to hype me up a little bit, but it's like they only let you.

Frank 52:59

Well, you like got a bike then the year before and then you started racing XC, so give yourself some credit.

Shayna 53:05

I know. I should give myself some credit for getting a bike during COVID and then literally racing cross-country, like not very long afterwards, with very little mountain bike training.

Frank 53:15

So since I know that you ride better, I'm always behind you because I'm you have a lot more skill than I do though to ride behind me.

Shayna 53:25

Like I can't ride behind somebody that's a little unskilled because I also can't like the like stuff that happens like abruptly, like I just kind of I just end up stopping.

Frank 53:37

Yeah.

Shayna 53:37

I end up stopping and putting a foot down where other people are kind of like they can process what's happening abruptly and then correct for it and then can and then stay on their bike. And like, I don't know, I just get so frustrated if I can't really understand like if it ends up turning into a group congo line and people are slamming on their brakes, and like I end up putting a foot down, and then if and then I'm behind, and now I've now I'm the one in the middle that separated the whole group out. I'm just like whining right now about group rides again. I'm just like whining, but I don't know, it just like gets to me where I don't know, I'd just rather ride.

Frank 54:12

I mean everybody probably feels you know those things too.

Shayna 54:17

Now when the whole group is faster than you.

Frank 54:20

There's always somebody who's slower than everybody else. And and it frustrates them and they don't and they don't want to show up, but but they but they do, you know, like you've always got I don't want I don't want anybody to wait on me, and like I don't like as like when you're the slowest person and there's the the stops to let everybody catch up, you don't get any rest. Because as soon as you pull up, they're like, You ready to go? You guys ready to go? No, how about give me a couple minutes? You guys got to sit here for five minutes and I just I'm dying.

Shayna 54:47

Yeah, I mean that was definitely when I was first started mountain biking, that was me on the Tuesday group rides, like trying to catch up, and then everyone kind of taking off without you. And I mean, yeah, I've come a long way since since then now I've turned into like this.

Frank 55:03

You can keep up on Thursdays now.

Shayna 55:05

I know I'm like a Diva though, and I'm like, I don't want to stop though, like just keep going. Like, can we just do consecutive laps? Like just keep going.

Frank 55:14

Well, I mean, we talked about that. We talked about Tuesday was the beginner ride, you guys do the stops and catch-ups, and Thursday we're gonna do we're gonna just gonna ride hard and not stop. But it's so it's difficult to keep riding and look back and there's no one and not for me.

Shayna 55:32

No, you just keep going. I'm good, I'm good with it. Because it's me back there and I'm also fine.

Frank 55:38

Yeah, I know.

Shayna 55:39

I'm also fine if I only see people on the road. Like it's only an 11 mile loop. We're out there for like an hour. Like I'd be fine if I just saw people on the road on the road crossings. But again, and I'm just sounding like a a giant hater on this podcast about group rides because I have I have group rides anxiety.

Frank 56:01

I mean you you fluctuate, you like it and then you don't, and then you like gravel and you don't, and you like mountain biking, and you know, I've grown used to that.

Shayna 56:09

Just I don't think I really don't think I fluctuate that much. I think you're just interpreting everything as black and white, whereas I just see myself as like one big giant gray area where I'm just in a different part of the gray area.

Frank 56:24

Like it's not no, I've seen I've seen you be excited about racing gravel and get a new gravel bike and upgrade this gravel bike and try to get faster at the gravel races and not ride mountain bike very much. And it just depends on what your goal is. That's fine.

Shayna 56:39

I mean, but that doesn't make me not like gravel, it's just not the priority. Right. I'm just not enthused about, not excited about it.

Frank 56:48

And that's okay.

Shayna 56:49

Yeah, like that's fine. I just wanted to concentrate more on mountain bike.

Frank 56:53

Yeah, one of the one of the guys that I tried to get, you know, to invite to the gravel group, and they're thinking he wouldn't show up because I always think that like I invite everybody to everything, and then I'm surprised when someone actually does it. But he like he showed up to the to Wednesday gravel group on his mountain bike. Nice, and you know, he was like, mm, that's not really my thing. Well have a look at well, uh I mean he likes he likes road and he likes mountain bike. The same same thing when you know David said the same thing. He he he shows up to Wednesday gravel, but he hates riding on gravel. He hates it. He's like uh is someone that says you want to go on a road ride, do a century, or you want to go on a mountain bike ride, yes. The gravel is like, mm-hmm I don't really like it, I just do it, you know, for training.

Shayna 57:34

Well, yeah, and I mean that's the whole reason why I got a gravel bike to begin with, was because I knew in the winter time like the trails kind of got wet and you couldn't really ride a mountain bike, but so but you could definitely ride a gravel bike all winter long and keep that fitness. So that was the whole purpose of a gravel bike for me was to just gain fitness.

Frank 57:53

So we're gonna ride gravel this winter?

Shayna 57:55

And it worked. I mean, if we can ride anything this winter, last winter is all ice.

Frank 58:00

Yeah.

Shayna 58:00

We battled ice for like two months straight, basically. And then we when we could get outside, we were running because we had a 50k. So yeah, I don't know. And also Warrick County gravel is like chunk. Like that is some nasty that's the nastiest gravel. I've I don't think I've raced on gravel that that was that bad. As war as little the little Wart County loop that we do is nice. That's like champagne, Princess, yeah. Like that's fast. I don't know, that stuff is so sharp.

Frank 58:42

So when when we're doing a mountain bike ride training, you know, everybody would think he's you know, I'm not getting that much training, right? Well, you know, I'm used to like I I know scales and I know Ben Hawes, and the places we ride, like I can put down power at the right time to not have to climb an entire hill almost every time. So when we're riding slower, I'm climbing the whole thing. You know, I'm I'm getting a maybe a better workout sometimes riding behind you. And I I know, like you've mentioned, like when I'm in when I get in front, if you're like, I'm tired of getting spider webs in my face, so I'm out.

Shayna 59:25

I was really bad that one day.

Frank 59:27

Yeah. But as soon as as soon as I get in front, you know, I I'm heavier. I weigh twice as much as you. So every time there's a downhill, I'm just like coasting and I'm gone. And you're you don't have any gravity because you're tiny. So you're having to pedal downhill. And then you're like, oh, I can't keep up with him. And then you you just kind of back off a little bit, like you get frustrated or you give up just a little bit, and then where'd you go? And I stop and wait on you, and it's fine. But I feel like you you ride better when you're in front of me, so like I don't care if not getting the best possible workout every time we go ride. Like I you know, if I wanted to do that, well let's just break up and I'll just be single and I'll do I'll just go and do these hard mountain bike rides every time, and you know, that's that's not what I'm choosing.

Shayna 1:00:19

They're so funny. You could go ride you could actually go train on your mountain bike if you wanted to. We could do separate workouts once in a while. Like that would also be okay.

Frank 1:00:28

And what will we podcast about?

Shayna 1:00:30

I don't know everything else, literally, besides the one or two hard workouts that you do by yourself.

Frank 1:00:35

I mean I I I can do that, yeah. You could do that. You would have D load weeks and where you don't want to do stuff and where you've got something else. And like I could have yesterday, you know, I could have r just told everybody, you know what, I don't I don't want to ride with you. I don't want to talk. I'm gonna put my head down, nose to the grindstone, and we'll see what I can do here. And yeah, I can do that when whenever. It's not you keeping me from training.

Shayna 1:01:00

No.

Frank 1:01:00

I didn't mean to suggest that. I'm having a good time. And that means that means something.

Shayna 1:01:06

Good. Yeah.

Frank 1:01:07

And we've hit the hour mark. The unedited But we wore out the uh the topic this time and we s kind of stayed on topic.

Shayna 1:01:15

Yeah, and I don't think I went over the agenda before we started, so like caught up on that.

Frank 1:01:21

Like you if you say what we're gonna talk about in the beginning and we don't get there, you feel kind of bad, like we need to. I do.

Shayna 1:01:25

Well, I feel like I'm letting people down. Like I we were gonna talk about something and then we didn't talk about it.

Frank 1:01:30

This is what our podcast is gonna be, everyone. We're gonna try to stay on and talk about some things and then I know.

Shayna 1:01:36

What if someone's like searching through looking for a specific topic and they wanted to hear how two ordinary people do it and they hear that we're gonna talk about it, and then we just then they're going to listen to our entire podcast before they realize we didn't mention the thing. I know, I'd be mad if the caption said something about it, or if the title said something about it.

Frank 1:01:54

And we hope we don't piss off the four people that are wanting to watch us.

Shayna 1:01:57

I know. Well, it could be four or it could be four hundred. I just have standards, I guess. On how I want the I don't want to be lying to people.

Frank 1:02:07

From now on, we'll we'll pick up we'll pick two topics. Well, we did four, we never make it.

Shayna 1:02:14

Well, yeah. We did two this time and that was our training plan and like training together.

Frank 1:02:20

Yeah, we did that, didn't we? Training plans with partners at different levels.

Shayna 1:02:23

I know, I transitioned you onto the second topic.

Frank 1:02:25

Is that on purpose?

Shayna 1:02:26

Yeah. I transitioned to the second topic and you didn't even notice. That's because I'm a good freaking host.

Frank 1:02:32

Oh, okay.

Shayna 1:02:33

Yeah.

Frank 1:02:33

Co host. I'm not offended.

Shayna 1:02:35

I'm a good freaking co-host.

Frank 1:02:36

I can be manipulated sometimes and not be offended. Okay, you want to wrap it up?

Shayna 1:02:40

Yeah.

Frank 1:02:40

Because we gotta get up at five.

Shayna 1:02:42

Yeah, for the the next three days of two a days, so alright. Well, I guess we'll we'll wrap it up. Thanks to everyone that's listened in so far. We'll put out another episode soon. Talk about more training. I definitely still want to talk about my DIY fuel mix that I've been experimenting with.

Frank 1:03:04

Yeah, that's pretty cool.

Shayna 1:03:06

And using AI and training, so I guess I don't be I'll just like delete two bullet points and like add those two to the the next episode. But yeah. I still want to talk about those. But yeah, if um I guess if you're seeing this on YouTube, like and subscribe. And shortly there will be podcasts put out on all the other major platforms. So subscribe, give a listen, tell your friends if you think we're cool, we have relatable content.

Frank 1:03:37

We we definitely have relatable content.

Shayna 1:03:38

I hope so. Thanks for thanks for listening.

Frank 1:03:41

Yeah.

Shayna 1:03:42

Alright. See you guys next time.

Frank 1:03:44

Goodbye.