>> Iain FordyceFusion: Okay, there we go. We’ve just gone loud. So welcome everybody to team chat. You’ll notice that Bruce isn’t here. So we’re going to be able to trash in completely tonight and I think that needs to be the theme of this of this check >> Kerryne Krause: Wow. >> Iain FordyceFusion: because he’s floating around the Ark of anger in a mocoro or something we need to trash you. That’s like it’s as easy as that. I mean, surely, it’s more important for you to attend the webinar, then for him to float around looking at you know, lovely African, bush, and wild animals and all that, but he seems to think it’s okay. I don’t think so, but I don’t know what you guys think. >> Kerryne Krause: Okay, I’m acceptable. >> Tony Silva: Well. >> Iain FordyceFusion: It is a >> Tony Silva: Well. I’m actually in this because I’m in, he’s riding the crocodiles is out there riding the crocodiles and it’s it’s awesome. >> Iain FordyceFusion: Nice. Yeah. But you know he’s he deserves it. You know, he’s getting a bit old now, so he deserves to be able to be pulled around in. You know, I can just imagine him being pulled around the Okavango lining up my coral, just chillingly you know he’s like you know he’s getting on it. He’s yeah. >> Kerryne Krause: He? Is going to get you next week. He’s gonna get you a promise you. >> Iain FordyceFusion: He will be. >> Kerryne Krause: Clever. He’s too clever. He’s gonna have a whole week to think of a toad. >> Iain FordyceFusion: The offland that lesson very clearly. So I think we need to bring up 1989. we need to talk about the year, he misses his comrades because he did the 100K and he didn’t get his. That was a year that he should have got his tenth. So we need to focus on these things until and talk about it. Because, you know, I think think it’s quite funny. But you know the fact that he You didn’t run comrades that year. He didn’t even run comrades, he ran the 100K in February. So, what was quite interesting? One of our athletes wanted to run a hundred February this year and run comrades. Okay, so we had a long discussion about it or and she ran it and she still did the exceptionally well in comrades. The reality is that it Bruce would run that year. I think the winning time was 5:45. It’s time from the previous year was 5:30 or so far 30. So even if you had a terrible run and maybe is a little bit would have still wanted so that’s why one get >> Kerryne Krause: Go out. >> Iain FordyceFusion: Yeah. Mom is not happy. Now, it’s your turn. >> Kerryne Krause: And now it’s so nice to. And because she gets, she gets teased all the time. Yeah. >> Charne Bosman: Why he’s gonna kill me. I don’t keep quiet. >> Kerryne Krause: Baby girl. >> Charne Bosman: many. >> Iain FordyceFusion: Oh yeah. He’s you know, and you give >> Charne Bosman: No, no. Yeah, we were walking at that. What does it called at a fundraiser for the Blue Bulls and he sees me from a long way and it’s busy making fun of me while I’m walking. Everyone is watching me. Look at the look at this. Want to keep quiet. >> Iain FordyceFusion: I, got a laser, an absolutely laser tongue, you know, and I’m sure what went on in. comrades when he was running the the Australian cricket team and you know he knows he’s cricket so. Well they are so good at sledging which is trashing the other team and I don’t know where he actually would have sledge but can you imagine running with him in comrades and, you know, he’s reputation and how good he is and he could maybe just drop the odd. Comment, you know, you looking a little bit rough or, you know, you’re not looking that good. You know, the sort of chirps. He gives us While you’re in the middle of that bunch. Trying to win comrades and he’s like, Mmm, you know, Mark you looking a little bit wobbly there or you know, we don’t know, you know, it would have been quite funny to being there here. All those >> Kerryne Krause: I, >> Iain FordyceFusion: little comments you know. What a lot of fun. So yeah, I think we we can stop trashing Bruce for a little while, but he deserves it because he’s not here today. So, Karen, tell us a little bit about your weekend yet quite interesting weekend. >> Kerryne Krause: and it was very interesting because I’ve got lots of encouragement for our runners, which is >> Tony Silva: I, >> Kerryne Krause: everybody in the forecast, Fusion camp because we are runners and I know that lots of our athletes do cycle. It’s from and do triathlons and cross trainer. Do other things as well, and, but from a running perspective, I ran a cycle that I’m a sure that this weekend. It was my first big cycle. Based on only ever done the 35 at a 947, which I think doesn’t really count. I mean, that’s just yeah, it’s a little baby. >> Iain FordyceFusion: Doesn’t count at all care. I don’t know. Why even bothered driving there. 30, >> Charne Bosman: What? >> Iain FordyceFusion: You drive all the way to get stuck in. traffic to 35ks. I’m sorry. That’s the point. >> Kerryne Krause: I shouldn’t I shouldn’t have even mentioned. I’ll just scrap it out of my my >> Iain FordyceFusion: Yeah. >> Kerryne Krause: memory of my history bank. So I’ll say that I’m not sure. what was my first proper cycle race and what was I was very nervous because I’m I haven’t been in not much of a cyclist. I I only started training a couple of months ago for it and and so you know, when you’re training for comrades, almost training a year, you’re building a foundation. You know, now until January and then the bulk starts and you know, it’s a lot of training we put in, that’s a lot of effort and mentally, I’m thinking. Wow, 106 kilometers, just seems enormous and I didn’t get to put in as much training as I want to and thought that I would get in. So I was really, really nervous about it and it was spectacular in a few ways because firstly, I got to compare >> Iain FordyceFusion: Sorry, can’t stop you. Just for a second when you say didn’t do enough training, did you do any training? >> Kerryne Krause: Good. Yes, I did. I went to the cradle. I think three times I did a 40k, a 54k because I wanted to get to at least halfway and a 44k after a 15K, quite a tough trail run in the morning and and I did once spinning class. I think that’s about it. So not. >> Iain FordyceFusion: Okay, very much. >> Kerryne Krause: Not a lot, not a lot, but here’s the good news. Here’s the good news is, I’ve discovered running is definitely did. I mean we always thought. So I always anticipated that but now I can really say that running is the toughest sport. So if you are well trained as a runner, it helps your cycling and I think it even helps your swimming I’ve discovered that the swimming helps the running. And I don’t know yet if the cycling helps the running as much as the running helps the cycling. So that that verdict still out there but I’ll see now as I start really building up the running training towards Cops a weapon and the top one, but it was way easier than than running the course. But I do have to say that there was some of those climbs those famous comrades climbs and I was on a mountain bikes, I was on a bit of a and also, an oldish one and not really the latest tech. So I was really working hard on those hills. And there were a few moments that I went. Oh I think I’d rather be running this right now than dragging this 26. kilogram bike up this hill. And so I did have a few moments where our wondered if running up, this wouldn’t have been nicer and but what was also really inspirational for me was Having done my back to back, not that long ago, I missed this year. So it was 23:24, and comrades are still fresh in my mind. And the Downrun is still fresh enough for me. You know, to have have looked at the comrades route and my comrades journey through cycling, the route. And it honestly I there were a few teary moments for me, on, on that cycle, route, emotional moments, we are really thought unbelievably proud, to be a comrades runner. I mean, you just, you can see the route from a different perspective. You’re not digging deep and slogging on the ground and thousands of people around you and spectators and stuff going on. So you have this Innov View. Of the root and you have this elevated kind of view of and your memories coming back. And I had a whole renewed admiration for the comrades runners and and I guess even even myself having run it, I felt really really proud. It is Tough. It is. was it is it is just it’s everybody that’s around, it just knows. So if you’ve run it, I just once again pet yourself on the back and then that is just It’s next level and you know my I’m feeling a bit tired today. My body’s tired. I can feel it but not shattered map about quads are a little bit sore because I wasn’t in cleats, I was using predominantly my quads and and not really my hamstrings and so I really made a tough for myself and but still even in those conditions and on a mountain back knowing near the impact on my body that that running has. So it’s been a very, very interesting experience. I didn’t know if I could make it, if I’d make it how I’d feel I did. Oh, I did do a six hour spinning session, I forgot to mention and there was a spin-a-thon going on six hours back to Becca Road for about five hours, 45 minutes in in total. And that gave me a lot of settled time and settle fitness and that A lot and a lot of the endurance and just mentally to go, okay, I can keep these legs going. Yes, it’s indoor it’s hard to compare but it was good enough to really help me mentally and even physically, prepare for for that race. But no, if you’re a runner guys, I’m telling you can almost do anything. I think. Don’t you agree? Yeah, you’re you’re an Everett cyclist. You’re a very talented cyclist. So, >> Iain FordyceFusion: I think Tony’s the talented cyclist. I do know that our when I was cycling properly, I seem to be a better cyclist relatively than a runner but I think that’s just your body composition and that’s what it is. But I never really had a great passion for cycling. I must say I’ve enjoyed doing things like Cape Cycle to >> Charne Bosman: Almost. >> Iain FordyceFusion: but I’ve enjoyed them because they’ve been more tour just to go and see, you know, the scenery and and that type of thing rather than being an actual sporting event. Yeah, if I compare August or the Cape Cycle tour to To oceans, they incomparable in terms of difficulty that you actually, they’re not the same thing at all. The one is a tourist sort of thing, whereas the other one is a really tough challenging physical event and maybe the guys at the front push a bit harder, but at the end of the day, they can just tucking behind somebody else you see on Twitter front. So guys tucking behind each other a lot of the way and then they sprint at the end and it’s unbelievably tough doing that day after day. So I’m not taking anything away from the Tour de France I think are the great disciples the greatest athletes in the world. But in reality, these His most probably equivalent and Tony, you can come in on this. But in my view, it’s equivalent about a 25k. Roadrun, what would you say, Tony? I always think of a ratio four to one. >> Tony Silva: So so when I was doing to Athlon, there was this thing of you know, you should you should run you should cycle somewhere three to three and a half times more than what you run per week. There was like, the the going sort of thing but coming back to what Kieran is saying. You’re saying, you know, she’s not quite sure, you know, whether the cycling helps the running and so on, and So, you know, from my experience, you know, they both actually help each other but just in in different ways, for instance, you know, your cycling you, you develop a lot of muscle leg muscles, especially the quad and a lot of glute. developments as well. So, so that helps obviously with running because I mean strong, glutes in running is almost it’s imperative. I mean, running is a series of falling, so you’ve got strong glute strongs quads, you’re gonna run strong And, but I found that when I was, when I was actually, you know, a racing breath on and I found that the, you know, the running gives you that that cardiovascular sort of fitness that >> Kerryne Krause: In. >> Tony Silva: You know, I mean, you know, your VO2 Max and and your your option maximization and I found that that helps a lot when you when you riding when you’re cycling and you and you spinning, you’re spinning a lot and you and you really got to turn. Those feels very fast. I find that that cardiovascular development in running improves that side of cycling. and then, of course, the, you know, the fact that you’ve both muscle in cycling, improves the strength side of running. So that was my experience with with it. >> Kerryne Krause: That’s awesome. I found my heart rate is well on the cycle is significantly lower. than then running. And what was interesting about my watch and I know we all watch our watches. I’m on polar and Polo will tell me. So it will actually tell me if I’m being productive if I’m detailing or if I’m overexerting myself and usually when I do a really big event specific, I haven’t done something like that in a while. Little tell me that I’m over exerting myself and it’s it’s interesting because after that A race told me productive Session. I was a little bit disappointed. I expected to see overexerting and Because then it kind of almost feel like I have really done a lot, but it didn’t to told me, I was just being productive. >> Tony Silva: Yeah. Yeah, and >> Kerryne Krause: just a productive session training session. So yeah, I’ve been an interesting experience and that very enjoyable, very enjoyable. >> Tony Silva: Yeah, and that’s why that’s why, you know, do assets and try athletes. You know when you when you’re going out on when the guys go out on a weekend or Saturday or Sunday and they’re doing like 100k sort of training ride with a club riders. And you, you’ll know they’re like a triadism to athletes, say, they’re able to spend a lot more in these rights and even even when the guys are sort of, you know, the guys who is get sessions sections, where they, they really try and test one another and, you know, before, you know, to you writing 35. And if they get up to 50 for about two or three minutes, And you find that, you know, the two essence and try athletes angle that quite well because they, they are able to actually spin a lot more comfortable, then then the club cyclists. And that’s, that’s just because of the running, you know? So there’s a quite interesting to see that, you know, you try athletes directly so just able to you know, to spend a lot more even though the spinning increases your heart rate, obviously, you know, you try and spend at its under drapes per minute on the bike, 110 risk, but I mean your heart rate goes right up. now the club cyclists, find it difficult to to handle that whereas the to actually try athletes can enter that quite well and that’s that’s obviously because of the Because the, you know, the the running they are used to hire heart rates whereas the the cyclists are not, you know. >> Kerryne Krause: Can I ask a question Tony just in line with using cycling for those who are injured? Because I did hear a number of stories of athletes who fairly close to comrades had gotten injury and but new there would be recovered in enough time to run comrades but they needed to keep up the cardio and training and many of them used cycling and to do that, where they couldn’t have the impact of of the running. And said that it worked. And they still got the great times that they expected all the anticipated times that they expected. I, I a few times. where I felt a bit fatigued in some of my training, thought I’d go and do a hill, repeat on the bicycle and the Germans did of on the road, for example. And like because I had niggle in my knee etc, and I would kind of push those hill repeats, you know, on the bicycle it is that is that a good alternative. in the training of people are a bit injured or just feel like they need to kind of take the foot of the pedal in terms of impact on the bodies with all this kind of relentless running. >> Tony Silva: Yeah, so that’s That’s almost there may be best alternative. I don’t know. I mean swimming. It could be the best alternative but you’re not going to get the same the same benefits. Otherwise, you know, if you have a running injury, it’s a pure running injury and I’m talking about, you know, anything, any strains from call centuries quite anything like that. And you know, cycling is almost guaranteed to be your best alternative. to to and to, to do because and, you know, a lot of the, A lot of the injuries that you get, you know, pure running injuries. You know, on the muscles that I’ve just sort of mentioned. Is that you can have those injuries but you know what? You can walk around, no problem, you feel nothing, and it’s usually a lot of the injuries. It’s usually when you start running and as soon as you start stepping, you’re gonna feel that injury and that’s because a lot of the injuries or strains microscopic days and stuff like, hey and you really only gonna feel it once you have that impact >> Kerryne Krause: E. >> Tony Silva: again, you know what I mean? And without the impact, you don’t feel it. working. This obviously, slight impact but really, I mean you can have a cold strain but you can walk around and not feel anything as soon as you start jogging even if and that’s the thing with cycling cycling, being a type of sport with these These no impact, there is no. no. I mean it’s a sense of Google Force, there’s no no impact on the muscles. so, a lot of those injuries you will not You’ll actually not feel any this. Well in most cases you’re not feeling any discomfort when you cycle and and at the same time, it’s it’s not, it’s not damaging it because the damage comes with with that with that impact, whether that’s, you know, I mean that I >> Kerryne Krause: E. >> Tony Silva: impact on the ground if you have a strain, or if you have a minor minor t, I mean most of the most of the injuries are just strains and You know, a lot of, you know, very, very unlike very really do you actually have an actual tea and but yeah, cycling is is probably the best and when I get injured I mean I was out for almost four months and doing easy little drugs the other day and then and I was recycling, I was getting into my garage. And just turning the legs and when I did, that felt absolutely nothing. So yeah, definitely the best, the best alternative. >> Kerryne Krause: Awesome. >> Iain FordyceFusion: No. Thanks for that Tony and y’all know that you’ve done extensive cycling. One of the things that people we don’t really talk about what our coaches have done much. But now, Tony has been a national level. Triathlete can be into World championships or due athletes. Sorry, not try actually, And you know, performed at the highest level so and for a long time. So here’s a a lot of experience in it. And while caring, you are, kindly saying I can cycle. Tony is spent a lot of time in the settle and the reality is that with you. Triathlon, those races generally are one on the bike. Um, you need to really focus on the bike. You need to build your cycling street, and importantly, and Tony, you can just comment on this a little bit, but when I was training hard for you athlete, I made sure. That my parent technique was as good as possible. Because I knew that the correct pedaling, technique placed different stresses on the legs to running. So the pulling up and the scraping through and peddling, perfect circles, which apparently now is not the quite the right thing to do. but when I was doing it as focusing on pedaling perfect circles, and focusing on that coordination, I used to put my one Take my one leg out of the one foot out of the >> Charne Bosman: I, >> Iain FordyceFusion: pills. Put it on the backstage and peel with one leg. And try to get a perfect rotation. Because now, you pull in without pushing on the other side and it’s quite amazing how that coordination comes after time. And it’s pretty amazing that you can almost have a perfect creative perfect circle in your cycling motion. >> Tony Silva: Yeah, yeah. That is you know, you mentioned that That is so true. I mean I remember when we used to race. Now, the indo-athlon you always going to get you, you’re gonna get two types of the athletes. You’re going to get the one that’s, that’s a running specialist and you get the other, which is a cycling specialist, >> Kerryne Krause: oh, >> Tony Silva: And, you know, 99% 98% of the times and the cycling. specialist on the standard duathlon. would actually win the race, it became a little bit more favorable to the, to the running specialist. If you are doing like a, like a sprint to ethron, you >> Kerryne Krause: E. E. >> Tony Silva: know, a five twenty five. sort of thing, you know, five, run 20, cycle, five, run, you know, there sometimes you know, the runs would come in but, you know, unless unless you really rider and you, you know, you able to obviously you’re gonna run, you’re gonna come into the transition area first. and those those cycling specialists are gonna baby, aren’t you? They’re gonna catch up to you very quickly on the bike and as long as you are strong enough to be able to actually hang in and and draft them and because, you know, if you’re any lead you’re a lot of draft. If you are an age grouper you wouldn’t allowed a draft. but if you were strong enough to actually hang in and be able to stay with them in a drafting situation, your chances of running a standard to Ethan would have been great but But yeah, I mean it’s incredible in any non drafting race. You know, as a cycling specialist. Would always win the race. It’s just our reason. And there was always this conversation amongst amongst the athletes. Yeah. Is it really fair? And you know shouldn’t the maybe the standard bike distance not be 40k, maybe 35 days, you know, there’s like this this whole sort of discussion as to how you can make it a little more free, you know. You know, the perfect revolution as they used to call it. In fact, there were books that were That were written about that by some of the top world-class cyclists that wrote books about the technique of a perfect revolution. and and when you read these things, it’s quite technical because, you know, you got the dead spot at the bottom and then obviously on top, it’s almost like a dead spots as well and a lot of the psychicists actually they pedal in almost like a an egg shaped the extending up. I can shaped motion because you tend to actually push down and then push up with your hamstring but you ignore the flicking forward at the best. Stop the dead thing on top, and it at the bottom you’re supposed to flick upwards so that that freaking forward and freaking upwards is whatso is absent. You know you always the mind always says push down pull up. So there was a big thing as well to try. And actually, you know, get the right technique where you and once you did it, it’s almost a poetry in motion. You you almost like peddling and with with as little almost like as little if it is possible. You’re almost you, you can feel it when you get it. It’s just like a perfect circle and your your peddling stroke becomes so efficient that you can ride. I mean you you can take up your your speed if it’s on a flat road bar by three three kilometers per hour, four columns an hour, just just by fiddling, you know, in a perfect revolution, perfect circle. It’s almost like well, >> Kerryne Krause: Well. >> Tony Silva: the equivalent to, that would be would be saying running and running form. And I mean running form is not a very big thing in South Africa, but I mean, if you have an athlete that strikes you know we call it over striving. We strikes quite far ahead of these are her center of mass. You’re going to have the same situation. In other words, your your your side is not as effective as it could be. And and it’s slowing you down a little bit because you’re using a little bit of extra extra energy to, you know, to to sort of take over the stride running a He’s talking to the same thing with with a perfect. So yeah, it’s quite interesting. Now, you know these things are You know, they do affect your your speed or your your pace. So I was running goes and and it’s it’s a small component person, important component and we should all be be looking at it, you know, making sure that we, you know, we have reasonably good running form. >> Iain FordyceFusion: And you also need a bit of coordination because there’s one of us on this program here. Crashed the mountain bike and shattered, their ankles. So we also need to just a couple of box skills are quite as well. So yeah, otherwise it could impact on your running down the line. You know, it could be problematic. So I think when you start writing a bicycle you know develop the skills Karen, what do you have to say about that? >> Kerryne Krause: You’ve been hacking around Bruce for us too long. >> Iain FordyceFusion: All right, I’ll become a troll. >> Kerryne Krause: And you being mean but no, you are spot on your spot on and I love it. Chatters move to technique and form because even at randwalk for life when we dealing with walkers that are are coming from the couch and just starting out their journeys and we spend a fair amount of time. Technique and watching their technique and something as small as. dragging your arms versus just bending. Your elbows, literally just bending your elbows and even if you’re walking slowly, your arms just kind of hanging about in this spot as opposed to dragging, which brings you shoulders down, you start to look down you start to hunch over, you’re not using your core. tiny. Tiny little thing like this One about members decided, she didn’t believe this. So she was going to test it and she had a I think a 30 minute session to do and time the amount of lex she did around the field in these 30 minutes with their arms dragging by her side and then the following session. She just been to elbows and she got further with less effort in the same 30 minutes just having been to arms. So small things. maybe the new athletes can take away and even some of the older athletes that might have developed some some poor techniques and especially running uphill. And you know, you taught me this year about shortening, your steps baby steps, You said, I want you to run the whole of comrades. Don’t walk those hills running. Even if your steps are tiny, they’re almost like half the foot in front of each other. Stand up straight. Look look up. Shoulders back and relaxed engage your core nice. Going up those heels. Tiny baby steps. You find a nice rhythm and you chug chug chug chug, chug and kind of going up those hills. And, and we we try and just with those few, small little techniques, try and teach. our, our members, those techniques, and from the outset, because of next, such a huge difference. And we see it in swimming swimming as it’s got very little to do with just, you know, I go to the gym and I do, you know, six kilometers a week and you could do as much distance as you want. If your technique is poor, you kind of gonna get nowhere. And you certainly not going to improve it in time. So yeah, very important. Those those little techniques even in our sports I mean we’d love to have Tony run with us individually and go. Okay? Strike there and do that. And you overstep it. I mean, we don’t have that that luxury but you know, just those small things watching our postures and Makes a huge difference. It made a big difference to my running just that little bit of technique. >> Iain FordyceFusion: Well, Tony Adrian was very happy that you ran the 10K with him recently and helped him the whole way along. So he is very appreciative of how you were showing him to run through the hills and to not slow down on the downhills because it’s just this thing where I find it incredible that whenever I look at grade adjusted pace for many athletes, they it’s wrong. They ran away too slowly on the downhills and pushing far too fast on that. And it’s nice that you were able to demonstrate that to him, he is so appreciative of it and he felt he ran particularly well, as a result of that. >> Tony Silva: Yeah. So you know this, it’s almost like, you know, if you if you can erase a 10 or 21 but listen let’s call it a thing. And You know, you can’t just see the whole race in its whole entirety. You know what I mean? 10 kilometers. It’s almost like you got a You got a basically just reassess what you’re doing all the time? Because it’s not a totally flat course, you’ll never get that or you may you know really hit that. But I mean, you’re gonna have ups and downs and it’s almost as if you can have to adjust Your your running, every time there’s there’s a elevation, you know, Daniel and appeal the start. I mean Adrian. You know, the thing that I wanted to actually make sure that the agent didn’t do is start off too fast and and obviously, you know, you’re starting off at a youngster, Gerald Fox is starting off at the ants much avenue. They And, you know, the first, I don’t know, probably about 200 meters or so, you basically running the annual and, you know, at one stage We were running like almost sub four minute case and I mean for Adrian, that’s way too fast, you know, but it just shows. You are you gonna have to hold yourself back because within for 500 meters if you’re running? Much faster than what your race space really is. You without, you even realizing, you are going to be building lactic acid and toxin without realizing it because you don’t feel it, you’re only going to feel like four five, guys later. And so, and it was good to sort of also with alien. You know, when it came to appeals exactly our Karen was explaining, I was explaining the same thing. You know, you’ve got a, you gotta get into a nice little shuffle and just Sucker any an efficient shuffle, where you’re moving those eggs faster and on the down, you’ll, you know, you get up to the summit of a bit of an appeal, you’re gonna feel tired. I mean your heart rate has gone is gone up quite considerably may even have gone over your your max sometimes. Maybe about two or three or four beats and but that’s enough to when you get to the summit of the hill. You feel totally, you feel, you, feel exhausted. And and your legs, you, you can’t get your legs moving. So it’s that concentrate mind that as soon as you go over that summit and you got that nice little gradual done, you got to almost force yourself to widen that stride. Why then let’s try it straight from the beginning. And, and you’ll find that you get off way down there, Hill. And before, you know, it’s you are running a sub four minute K at pace or format case but you’re running down the hill. I mean your heart you know your pump is actually he’s actually almost like, you know, running slower or beating slower because you basically running down the hill and then obviously when you get to to the flat you’re gonna eat that spot where ah you know it’s affecting your legs, get everybody again, you gotta then say Okay I made of I’m on a Fletcher. I need to lift my feet up a little bit more with the knee up a little bit more that concentration. And that’s what I’m saying about racing, you know, it’s not okay. So And that’s what it is. No. You got to constantly be adjusting. and each sort of change in the road. And then you’ve got to look at road surfaces as well. I mean, rough road, you know, you got to make adjustments and it’s all these things that you do, okay? That’s with the resultant is going to be. It’s going to be a better, a better, a bit of performance. It’s gonna be a bit of time or whatever If you take this thing as just one race and you dance, you don’t concentrate on all these changes. You, you wondering, well, you know, and he landed up running, I mean, he was injured for for many months as well. He hasn’t done much in terms of quality stuff and he managed to run. Almost the same time Iran, a 48 summer thought and he he ran almost the same time as well. He was running about four months ago before his injury. So >> Iain FordyceFusion: That’s amazing. And he’s >> Tony Silva: You know. I hope you didn’t hear you say that. >> Kerryne Krause: oh, >> Iain FordyceFusion: Ancient. >> Kerryne Krause: It’s been so naughty tonight. >> Iain FordyceFusion: When you really does, he really appreciated you? Helping you Tony. So, thanks for that year, you know, a huge amount of knowledge and you absolutely correct because it is all about feel and Karen mentioned something. Earlier today, to me about the comrades route that she was at a point. What? 62 case to go Karen and suddenly, it was crystal clear, she was back in that spot and I think when we do race and we do run these events, it’s almost as if every stride you can record it. It seems crazy that in a 5K. You can do 5,000 strides but if you actually zoom back in my mind, I can almost remember every single stride and every turn and every every slight gradient because you say, intensely focused on what you do on the gradient, on the wind on the people around you, but it’s a very intense experience. And I think part of doing that is that your awareness is heightened and you’re aware of your physicality of the place that you in the people around you and your brains processing, all of these things. And part of it is when you’re running down that hill, that’s to balance between the extra speed that you can have. versus the additional impact and the impact damage that you do in. So as you look at the gradient over here, if it’s very steep, you can really run quickly down that hill because you’ve got the capacity do it, you’ve got the leg turnover and you’ve your oxygen capacities there to run a lot faster downhill, but somehow, in your brain it says No no. If you go that quickly you’re going to destroy your legs. I think, for instance, Harry Smith Mountain race is a fine example of that. Which very steep coming down but your brain says, No, you don’t go that quickly. You’re going to destroy your legs and isn’t it? Fascinating that at knows that and it must be something to do with the gradient that it feels that gradient, that it knows hang on beyond 10% might be or beard, my most probably is round about beyond 10%. I would say seven percent most probably this is now getting too steep and if you run for longer than X kilometers unit, destroy your legs and we see it in practical terms on things like two, oceans, where the guys go, too quickly down. Constantia neck, not constantial so much, but chapmans. Go too fast down, chapman’s and literally destroy their legs. So that extra speed that they took down the hill wasn’t beneficial enough to overcome the damage that they’ve created and yet we calculate these things, and I find that just unbelievably fascinating because there’s no watch, there’s no algorithm, there’s nothing that can tell you, okay. Now, you the impacts too high ease off and yet we do we know we know what what the level is. It’s intrinsically built into us. >> Tony Silva: Yeah. >> Kerryne Krause: and you guys taught us as well that, you know, sometimes, especially if you’ve got lots of hills and undulation, if you’ve worn yourself out on that down, he’ll run. You unable to navigate the next climb. Well enough. And and I found, I was naturally doing that on the bicycle, what? I’d learned to Fordycefusion. And I also started like a coward, like we’d be taught with Bruce and, you know, you feeling good, you’re feeling strong, you’re on a bicycle, the way this perfect. The sun is shining the view, so spectacular, and you could push and I’m like no I know. This 106 kilometers of this to do. There’s lots of heels to climb. Start like a coward finish like a hero and often when you could see you’ve got a nice down, but you could see the gradients of what you were gonna climb. And I would hope that on pushing and I to push because I was on a mountain bike with the roadies could just coast down down the, the hill I would have to pidle hard if I wanted speed down the hill in the hardest years. and I would just lay off from doing that. I would just hold back on that because I knew I’ve got a climb what’s coming? So yeah, great input. Thanks you. >> Iain FordyceFusion: I’ve got a >> Tony Silva: You know. >> Iain FordyceFusion: And we we guided to disagree on this question, absolutely. Tony, I’m going to throw it at you because you you can handle this one. knowledge asks, Warm-ups. As you warm up before as you warm up during or after and that’s your field of expertise, it’s firmly in your court. >> Tony Silva: Okay, so for me the warm-up and remember, when I’m saying the warm-up, I don’t just mean going out and jogging for two or three kilometers before, before a run and that that is good. But for for me the warm up is not just that, it’s that it’s about getting Yeah, muscle activation before you start around. So when you’re gonna start a race and muscles have to already been used to to firing, okay? And I’m talking about, you know, you’re called muscles your soleus your you know, you you your spring off, you know you you do muscle activation stuff okay so that so that when you do start this race and it’s nothing new, it’s it’s those muscle memory already for all that. So for me, it’s extremely important to have muscle activation, okay? And that is as much as you can do from, from, from feet to calls to cards to hamstrings. and that muscle activation routine. The warm-up is, the first thing you do, is you just go you warm up for 2k, 10 minutes, whatever. the muscle. Activation for me, if you are racing is extremely, extremely important. And the next very, very important. Thing is heart rate getting your heart rate up slightly higher when you start a race. Okay, I know that today is race situation sometimes you’ve got to go into a shoot or into a start, you know, flipping 30 minutes before because if you go far 15 minutes before they’re gonna send you right to the back. Thought that run. Not not with a 60 or 50 heart rate, but you should start it with a 90. So that when you do start and you see you, we’re starting fast. Obviously, you always thought it a pace where, whatever your heart rate is. you’re in deficit because if your heart rate is beating, if you standing there and it’s beating at 70 beats a minute, okay? And when that gun goes off and you start running, and you start running at depending on on what the fun minute case. So or you know, often it okay whatever whatever your your potential is. And if you start running a specific place, it’s called 430. Okay? And, you know, for you for the body to get that amount of oxygen for those muscles to twitch at 4:30, okay? You probably need 140 beats a minute or 150 beats a minute but you’re starting with 70 and it’s gradually climbing up to the one 45 or whatever 150. And It is where you can build up your your toxins, you can move up, your electric acid if you are too fast, and this is why we always say that never run too fast for the first kilometer and we we talk about that and So for me it’s important to do the normal warm-up, normal jogging, it’s >> Kerryne Krause: I, >> Tony Silva: important to do the muscle activation a whole muscle activation routine, you know, swing your legs to the side. Swing your legs backwards and forwards do a couple of skips, you know, stand next to something and then just just tell off with your cold muscles, just up and down. As if you’re doing a curve cover you know, do all this type of things, you know. And then and then do some strides and get that heart rate up a little bit. Those are the three main things and if you do those things and you are able to do those things, when you start that race, you’ll feel you feel a lot like the straightaway and you’ll feel a lot more you, you get into into a secret is what I call a synchronized rhythm much quicker. And what I’m saying is you, you store off and you probably already got this nice breathing and nice sort of A cadence. And and you know, the way the way you You’re striding and breathing, it’s almost synchronized already and and I’m sure that a lot of our runners will would have experienced we, when you start off and you don’t have that synchronization, I call it the easy running. You’re getting into your easy running, sort of space, but it’s a synchronization between the stride. Running motion. Your breathing. Everything is synchronized. And you know the runners those runners that actually don’t experience that and you’re running in the first kilometer Two kilometers to kilometers is quite uncomfortable. Sometimes you even get Almost like a stiffness on your neck and your shoulders. It’s yeah. It’s almost like, so, you’re running. And you’ve got to start total stiffness on your upper body and and that’s what it is, that’s what it is. You know, you’re not, you haven’t got into that. synchronized easy running from from the start, now that whole warm-up and that whole thing that I’ve just spoken about Helps that, you know, it helps you to get into that synchronized thing, straight away and running is come to almost never comfortable, but it’s more comfortable, right from kilometer one. >> Kerryne Krause: that’s oh, does make a mess of difference. When I’m not done those, I think they call them dynamic, stretches nowadays because in a few years ago it was always about the static stretches. You know, you watched people take their arm into a steadic stretch or their Attach their toes or stretch their their quads. That’s that’s all signs and especially from what you’ve said and you’ve got a warm up. That’s like you say activate those muscles and Tony. does accounts are being funny now, but does it count? But with your heart rate is just naturally popping into the hundred and ten zone from a 56 resting heart rate zone from nerves. What’s my watch? And I promise, You, I’m about to start a race even if I’m not racing it, but it’s just that nerves and it’s like hundred nine or something like that from the lyrics, does it counts? >> Tony Silva: And, you know, that that actually, believe it or not, that actually counts. >> Kerryne Krause: Oh wow. >> Tony Silva: But it’s you have to have the ability because a lot of runners go through that A lot of runners get very worked up before a race, you don’t mean. And and that’s what happens to them. They, you know, they are great so like 20 beats higher than what it should really would really be if they were relaxed. But but it’s just how they are you know you know runners that are and stuff a little bit for anxiety and stuff like that they tend to be like that they tend to have much higher heart rates, right? From the beginning without even doing anything. Now, you always go back to, you know, when you race track and you and you lining up, you know, before 800 meter or or 1500 meter and you actually there and you and it’s a minute to go, you will wind up there and the guys already there with a gun, and then he says, Okay on your marks or whatever. some guys they at that point they are heart rate. So over 100 beats but you have to have that ability, that one said Gun goes off. It’s almost as if that gun shoots out all your nerves, okay? And then you, you straight away, you you focused and you’re okay. >> Kerryne Krause: Yeah. >> Tony Silva: And it does help believe it or not. And I used to be like that when I used to run all my first 10 years of running is basically track 81500 and and that used to happen to me all the time, I mean I used to get on my whole My whole system was like in total turmoil but >> Kerryne Krause: because, >> Tony Silva: as soon as they can win, >> Kerryne Krause: Fine. >> Tony Silva: It was boom, it says Red Gun. And I was I was focused. I was relaxed. But yeah, I mean you’re altering your trade goes right up, you know it’s it’s crazy but but it does it. >> Kerryne Krause: Yeah. I’m not that shanay had some questions. I think that winter dressed last week from pace. >> Charne Bosman: true. I’ll get it. I wasn’t in the webinar last week, so until it is all about the Bruce’s step. I don’t know what it was about and also a Blitz space minus. >> Iain FordyceFusion: I, >> Charne Bosman: I think that was your >> Tony Silva: Yeah. >> Charne Bosman: Okay. >> Iain FordyceFusion: yeah I’ll grade them. So we did say we’re going to talk about the different places and where they came from and where the names came from. Look we do things differently to everybody else so rather than just had blamed descriptions of what we do, we decided to create specific names for the different paces because first of all, it’s colorful and fun and second of all, it’s easy to lock into those Those specific paces. So the different paces that we have The blitz pace, just relates to light. Let’s see. Lightning very fast. That’s a round about your 5K race pace. So a lot revolves around your 5K race pace because that really determines what your potential is over any distance because shorter distances, if you take you saying bolt for instance, he can do a hundred meters really quickly But Kenny Performant marathon. I can’t You see Love Chili my kids that I can run faster than you say involved and I would have take anyone anyone on the marathon any day. But the reality is, it’s all relative. So if you get somebody, you could beat you at five case. The chances of you beating that God tin or minimal and at 21. Fade does come into it. Some people absorb the impact of running bruises and example you just unbelievable the way that he got stronger towards the end and we saw with these son Nicholas this year who just started running and it’s got the same genes, He ran a negative split onto oceans as an obvious. So certain people do perform better relatively as the distance gets further, Bruce will tell you it’s because he cramped less that he could beat everybody else and you know that you know, we he you know, that’s his genius. He worked that up. So blitz space is round about your 5K pay. So we just have these names so that you roughly know what you do then. Then we go to Gallup. Pace gallop is 10. Roughly, 10k, pay. So when you’re running galapase, it’s a little bit more control a little bit less frantic than 5K 5K is really intense and there’s no place to hide on a 10K pace. Certainly it’s a little bit more. control if you think of a horse galloping. It’s not sprinting flat out, it’s just galloping along. And then primal pace is another fun one linked to Bruce. where he will always speak about primitive man or primal man, who would chase down animals and catch them for food? So That’s where that term comes from. That it’s roughly. When we looked up in there was a PhD paper done on a study of saying hunters who did a persistence at persistent and chasing down a kudu in the And was in the career. It was in the Kalahari. And it took them roughly 21ks before the before the animal dropped. So that’s why we use, 21k. Pace is primal pace, that’s what your ancestors would have run it in order to catch their food. And then Marathon is salted itself descriptive, ultra marathon pace. We got an Ultra Marathon 50 and an ultra marathon 56k pace. They slightly different. We saw in Charne said, the New World beast for 50ks a year or so ago. There’s a very fine distinction between 56 and 50 Shawnee. Do you remember that when you ran it? That you could go just that marginally marginal amount quicker because it’s eight case beyond 42. That’s not 14. >> Charne Bosman: Make a difference. Yeah, I remember but charts or I can remain just running almost even splits well rice through. So yeah but but I think most athletes thinks only eight guys. But eight guys, if you started to force eight guys can be quite a long way to go if you use the running American. So, eight cases not just like a normal ed It can be a nice eye care around if you if you didn’t start for us, but at guys can go quite and be feel like almost like a half marathon if you started the fortitude to force. And I remember that all of my 50 cars around before. >> Iain FordyceFusion: No, thanks. And I did, the other pace names that we have is flow flow. Pace comes directly from Bruce’s diaries. You always used to say, Oh, is flowing that that you just was flowing and it’s such a lovely description because it’s that training, run where everything’s just sliding along, you’re not pushing you just really comfortable, you’re not going to fast. You’re not going to slowly and you just play. So that’s another lovely term. But each one of these terms are very the calculations are incredibly precise because we’ve calculated them relative to the way that Bruce trained. So that we know that certain paces will deliver certain outcomes. The next one is regeneration pace. So what is regeneration? Pace regeneration places like active rest. So often when people first join us they say so but why must I run? So slowly in the same goes for the next space Bruce’s secret it’s even slower. but when I am able to explain how Bruce would run comrades at between 3:40 and 3:30 per k, that was his race pace. He used to go and run marathons and two oceans at 4:20. Okay? No, nearly 50 45 to 50 seconds. slower per kilometer. Then his comrades race pace, and I had a question from one of the athletes today, if they’re not running the long runs, at least the pace that they want to race America, how they were going to get to be able to race marathon fast enough. How they’re going to be able to do that post? Well, the realities. They’re too compete. Different sessions and you build your speed and capacity through doing shorter intervals and shorter distance races. But you build your endurance in those long, slow runs and the ability to recover. So, when you get to raise your marathon, you’ve got all the speed in the world. I remember, once I did a 32, can I wanted to set a certain time and I was very focused but I decided to change things a little bit. And just to experiment, I didn’t know quality work whatsoever. And I think my, My racing time was. And yet, I could race at that pace for 32 case. How’s that possible? It’s possible because you develop the capacity to do so. And it’s not that you have to train at that pace. I think one of the greatest mistakes. and it’s an area that I’ve seen. So often with people I’ve run with and people who we’ve coached Our Silva middle athletes. They think that they have to run at under five minutes. Okay, every day of the week everywhere they go, every training run every time because they need to run comrades under five minutes. Okay, not at all. They the guys who don’t make it, they burnt out and they finished because they’re training far too far. They should be doing their longer training runs at six minutes, okay? Plus >> Kerryne Krause: And when you spot and I’ve seen it with one of our athletes and very proud of her. So she won’t mind me. Mentioning her name Debbie and so she’s brought she was struggling to bring her 5k pace down for her blitz, space runs and we discovered that she was doing her, her flow, pace runs and a Bruce’s secret pace runs too fast. She thought It’s too slow. Surely, I’m not gonna get anywhere. Surely, it’s too slow. It feels really slow and I just say to just trust the program. Can you just do an experiment? But doesn’t work. We’ll accept it’s wrong. But if you can just try just trust it and do that and then see what happens. Do your quality at the pace that you being asked to do the quality and then see what happens with your 5K and almost weekly. She’s bringing down her Her 5K Blitz space. She’s done. Another 5K PB. on her blitz 5K and and her 5K time is is 38 minutes just, you know, to encourage some of the guys that are not in the four, five minutes, a kil >> Iain FordyceFusion: Hey, you. >> Kerryne Krause: So that they talk about all the time I promise you, most of us are not but these elites on this panel, forget us mere mortal sometimes and but just to, you know, to show you and then there athletes that are going. I know the coaches are feeding back and saying, you know, somebody’s just don’t want to run at the slow pace. They just saying Sorry, it’s too slow but the ending up with injuries and they are just not able to do their quality work because they’re constantly exhausted. So we’re seeing the Blitz space. time trial tax coming down with the athletes that are actually doing the really slow stuff and did people go out and do it 21k for hours or whatever. Bruce’s secret. She’s just got to get out there. Block that really slowly for for hours. And I understand it’s hard but she’s doing it and it’s so exciting to see. How she is radically improving as an athlete and at times and paces are improving. >> Iain FordyceFusion: it’s amazing Bruce, you know, it’s not on the panel. So we can say this now he knows they’re absolute genius and how high worked all of that art. On his own. In his first couple of years of training for comrades and then used to apply it. From there on and consistent excellence. And it’s always amazing that he didn’t just keep adding mileage. He worked out that it was pacing. That was the answer that wasn’t extra kilometers and obviously you need a certain number of kilometers to build up and to get to a certain point. We know that that’s indisputable. But the reality is that the real success comes from correct pacing. >> Kerryne Krause: Amazing. It does, it does. Thanks Ian. >> Iain FordyceFusion: Good. But thanks, Edward. We’ve gone over time. An ocean A was needing to rush off and it’s already 7 minutes past eight so I guess you must just say thank you to everybody for joining us. Any other questions that you have for next week? In fact, no Bruce is interviewing had a next week. So that’s gonna be exciting and fun. So we look forward to that and yeah, otherwise we’ll catch you guys the week after as a normal team chat and Bruce will be with us, he’ll be back from the Ark of Anger. And Lisa Krokor Hippopotia told me. >> Kerryne Krause: I, >> Tony Silva: Fantastic. Thanks guys. >> Iain FordyceFusion: Here. Oh excellent. Thank you. >> Charne Bosman: Thank you guys. Alright thank >> Tony Silva: And a child.
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