TomLeeCycling | Week 18 (My 2024 Goals)

Hi guys and welcome to Week 18 of the series. After having a rest week last week I’ve begun a new training block focusing on 5 second seated sprints and low cadence work. Torque based training has fascinated me for a while, and this is my first time giving it a go. I’m also hoping to improve my sprint during this training block, which should coinside nicely with getting back in the gym. With this being the final week in 2023 I’ve also outlined some goals for 2024. These are mainly focused my outdoor racing season (which will be my first time competing in cycling). However, I also want to make the finals of Zwift Academy 2024 at the end of the year.

Week 18: 18:46 hrs, 638.8 km, 1468m elev

#sheffield #fitness #fitnessjourney #cycling #cyclist #cyclinglife #roadcycling #roadbike #thresholdtraining #athlete #fitnessmotivation #gym #gymmotivation #gymlife #sports #sport #training #athlete #wintertraining #strava #stravacycling #trainingpeaks #powermeter #training #turbotrainer #ftp #workout #tempo #threshold #VO2max #cyclingmotivation

Morning guys Monday it’s actually Christmas day um yeah up in the barn again today but it’s pretty atrocious then three hours done in the barn in the morning and then make it down for Christmas dinner just about aiming to be back up to around 18 hours for this week

So need to can’t be just doing two hours on the bike if I do two hours on the bike it leaves me with a lot to do at the end of the week so doing three hours is is the is the standard no reason not

To do it today so yeah just bashing Out 3 hours and even if it is on the train let say yeah well it’s going to be probably Grim the rest of this week anyway so yeah no Breeze today so I’ve been sweating about just over an hour in very

Sweaty today so yeah even though I’m in this big barn and it’s winter still very warm not got any air circulating the building it’s not too bad two hours in now just chugging along ni Ste 3 hours done there now time for Christmas lunch morning guys it’s Tuesday and I’m

On the trainer again today now today I’m actually doing my first training session of a new block so I’m doing a a low Cadence block and this is going to be first time I’ve ever touched that stuff so it’s going to be quite exciting it’s

Going to be a six we block and the first two weeks of it is very much easing into the loc CAD stuff and getting an understanding of how it feels by the end of it I should be smashing out a a large large amount of time at low Cadence and

Pairing it with high Cadence the idea being you do the low Cadence get used to that higher level of torque you also want to maintain the high Cadence because personally I when I’m doing efforts I’m 100 to 110 RPM want to learn the path neuromuscular Pathways to

Produce the high level of torque but then also maintain the ability to push power a high Cadence a wait to eusee back into some threshold work and I’ve been very curious about this High the low Cadence work work there’s not much science backing it up saying that it’s

Guaranteed to be effective but U team ever it’s a big fans of the loc Cadence work and you know if it works for pogy it works for me so yeah and I think for my pedaling since I like to run a very high Cadence I feel like I have a good

Range of cadence I can work in so if I can bring up the talk then I can gradually build build back up the Cadence quite easily like 80 to 120 RPM I’m tend to be fine within that range see how it goes just an easy little Cadence session today it’s 3×4

Minutes at low Cadence going to be aiming 400 wats and 50 rpm is about 75 Newton M but might be the case that the power is down but make sure that I’m at that located taking the first two weeks to just learn learn what it’s like to do these low Cadence efforts

Cuz you won’t be able to just jump into a 10-minute low Cadence effort and expect you’ll be able to do it especially if you haven’t done it before do some Sprints at the start of the session then move on to the low Cadence work and then finish it off with some

Very high Cadence work back up at 110 plus RPM just on my warmup now that finish with some Max Sprints now what I’m going to do is 5 Second Sprint I’ve only ever done Max efforts with the Sprints before see what it’s like to try and maintain maintain a high power for

Bit longer so 5 seconds and then I think I’m over the next 6 weeks going to work on the 5 Second and the 12C Sprint just H learn how to do the longer sustained Sprints B like the high location stuff it’s going to be there’s going to be a

Learning curve to training the 5sec the longer sprints finished eight 5sec Sprints there bump the resistance up press the lap button then it has a bit of a delay so then you sprint from your 5c Sprint from about 4 seconds to or 9 when it tis over to 10

Seconds you have to bump up the resistance on the trainer it’s not like Outdoors where air resistance really just shags you and you lose your speed the flywheel just keeps getting faster um when you’re just on the trainer and you’re not got a program to simulate

Outdoor riding so but yeah still able to do some proper Sprint so it’s absolutely fine really focus on my form as well cuz slacking a bit my upper back’s been rounding just when I’m riding the bike um so I need to make conscious effort to hinge up the hip ideally have a straight

Back um best for power transfer best for your back um and everything so i’ made a good effort when I started riding fulltime i’ made a good effort to work on that but it’s obviously regressing a little bit so need to continuously queue it just out on my easy rides make sure

I’m in this sort of position rather than rather than letting the shoulders come over do rest now and then I’ll start the the high low Cadence efforts so I’m not conditioned enough to do four minute efforts yet so I done two two minute efforts I’ll continue with that because

I don’t think I could do a 4minute effort it doesn’t feel like cycling at this point being someone who likes a hike C and like 50 rpm is just so hard the fact it’s hard means it’s probably something I need to work on so yeah um we’ll stick with it for

The next six weeks um I hope we gradually build up to jayvine talked about 10 minute efforts so try and build it up to a 10-minute effort where I’m very constant with with the power and the Cadence and so it’s well within my control rather than it being

Spiky and dropping off hard work bit more under control of it now not lurching the bike as much 350 to 3 or 400 wats and 50 to 60 RPM as long as I’m in that range I’m happy I said just learn learn how to do these efforts and

Then I can bump up the time I’m doing them for that’s 6 by 2 minutes Lo Cadence done there 2x 6 minutes at high Cadence cuz I know I can do high Cadence cuz I like high Cadence so 12 110 120 RPM and and still 400 wats around thresold just

On the first High pance there because of the fatigue in the legs that effort felt really strange like not as easy as it should be um so yeah I decided not to do six minutes to do four minutes so I do 3×4 minutes rather than 2 x 12 now

Normally 99% of the time i’ say you have a session once you’ve written down a session you should keep to it um however for this stuff I’ve never done it before I’ve never done the loc cence before um so I didn’t realize how difficult that low Cadence work would be and obviously

I chopped the efforts in half and it’s the same with the high Cadence after the loc Cadence so um now that I know how that session feels I’ll have think about what the progression needs to be um to get up to 10 minute loc efforts I think

It’s fine to readjust on this first session cuz I’m just testing things out so getting the same amount of work the overall work done it’s just having longer rests much better on this little high Cadence no blood yard absolutely drenched mate dripping so warm round it up to 3 hours

There with the zone two after the session so another another good Block in the barn so keeping up keeping up the hours for the week so yeah good stuff hey guys it’s Wednesday on the trainer again today it’s absolutely disgusting weather outside stupidly windy and very

Rainy so yeah spend in my last day here in Devon so just spending the last day on the trainer um aiming for 3 hours and I’ll wait for the wind realistically not feeling super motivated had to stop twice just give myself a couple of minutes just to reset even though I’m

Just riding easy um and you have those days well this one session it doesn’t matter but yes I could not do this not do this ride and the net overall effect of that would be so negligible but it’s more so you lose this battle you might end up losing the wall the skipping

Skipping rides could spiral and then that would and then multiple Mis rides then you’re going to have a bigger effect unless there’s something actually wrong like I should should just be riding resetting and just cracking on with it it doesn’t matter like I can have my power be down I’m not concerned

If my power is going to be down so I can just ease off slightly more the end of the day it’s the net the net effect um it’s all part of the bigger picture the key is to be in touch with your body enough that you know it’s a

Psychological effect rather than a physical effect I might be wrong might be something something wrong but I’m pretty confident that it’s just lack of mental strength today so just have to power through it and you’ll be better for doing doing the ride just taking five again just nothing

Nothing wrong just having a little bit of a rest you know it is grim today shed’s getting absolutely battered by the wind and the rain and yeah least I’m training today you know cuz obious wasn’t get I was not getting out today God that’ be awful imagine

That even after my whining still got my 3 hours done so yeah can’t complain and then U going to be better having done it rather than rather than just giving up so very curious back in Sheffield and I’ve got some new stuff pair of shoes that exactly the same the chimano rc3s

Um but just in white so I have these as like my racing pair my nice pair so why these on the indoor ride stay there it’s the same exactly the same as these shoes that I’ve had for 18 months or so also got a new pair of wheels so these nine V

Wheels really nicely packaged had this shroud on the top for axle and the extra spokes on top and then nicely packaged Wheels also come in these bike little bike bikes which is another another nice little thing yeah so here they are set of 40 mil deep wheels so a lot lighter

Than the than the 60 Ms I’ve got um yeah just have these as a distinct racing wheel and I think I’m also GNA during the racing season I might also put uh GP 5000s on the on the 60 mil training wheels I use um and then I have the

Choice of going with the 40 Ms or the 60 Ms or something in between on guys Thursday on the trainer again today but not in the not in the barn anymore back up in Sheffield so back in the garage and 3 hours here today um got quite late cuz of traveling yesterday actually

Going to be doing another low Cadence session so these first two weeks of the block I’m going to do three sessions cuz the total work done is very small so I should be able to it’s not too intense really learning the the muscular Pathways uses

I did 6X 2 minutes at low Cadence so I’m going to try 4×3 minutes at low Cadence and see how that goes on Saturday do a third session and do 3×4 minutes so gradually well not gradually ramping up the the low Cadence length of efforts um

As I should just be able to get used to them I reckon the later weeks because I’ll be doing more spending more time at loc I’ll only do two sessions in the week bit late but still need to crack on with my work so going to do some Sprints

At the start of the session as well feel like I should be able to recover from that but might be the case coming Saturday that I’ve decided I’ve overcooked it so worth experimenting with official haven’t managed to get much sleep for the past few days when I was down south

Cuz stay up quite late and then get up relatively early so last night was the first night in the world that I’ve just been able to sleep a natural amount just wake up as intended even if it took me and I woke up at 1:00 in the afternoon it

Happens for my 8 5 Seconds second Sprints now those are good um now I’m going to move on to the height low Cadence work you’re going to try and do is do it in urg mode so set the urg to 380 that about what I was doing that’s

On Tuesday it should be very easy to control the Cadence because setting a variable so it’s just one variable to control rather than trying to control the Watts and the Cadence then were have more experience with it doing these sessions I might be able to do them

Outside tried doing it on urg mode it’s just not working when I was using urg mode on zift it literally lock me in at that power um whereas on this it’s on the on the woo it’s not it’s like relying on me to bring it up to power um

So it’s not it’s not as it’s not nearly as responsive as the as one I’m using on with so yeah that’s not working so I’m going to have to do it through riding so find a gear and a Cadence um find a gear to try and do the the right power and

Cadence for for these intervals so yeah that’s it’s a bit annoying cuz I thought i’ thought I’d found a a bit of a cheat mode of how to make the session bit easier but no seems like that’s not the case done my 4×3 minutes now that works

Good felt manageable felt like I was able to control the Cadence and the power quite well got it in the right gear and resistance and then just stick into that 50 to 55 RPM range so yeah that’s good not going to do two 6 minutes High Cadence at a simil the

Power around 380 don’t want to lose the high end Cadence because that’s where I’m best at flush there the like take out the legs legs are really struggling after the after the height located stuff so just been going to do 3×4 minutes instead again um and try again for 2×6

On Saturday um yeah still figuring out what the session should be looking like and then once I’ve got it down on paper and I’m confident that’s a real realistic progression for the for the block then I’ll I’ll stick to it no matter what still figuring out how how

These sessions feel because I haven’t touched the low Cadence work before crazy how hard those are I guess it’s cuz your fast switch fibers get completely burnt out from the low Cadence work and then you just got nothing left to you still need to use them when

You’re spinning really fast so um makes that effort so much harder probably me it’s a good thing that I’m giving this location work a shot guys it’s Friday back out real road again today lovely day for it and good to be back out again after being on the

Training for 4 days in 2 hours into the ride now but feel like my power meter is over reading so I’m just going to calibrate it now cuz I haven’t calibrated it for after taking it off and on the bike when I was traveling back from Devon so see if this see if

This fixes it Heavens have open now so it looks like it’s going to be a bit of a slop Fest for the rest of the ride yeah Craft on get out back now yes started raining and it just got worse and worse and worse and he was

Absolutely pissing it down and I was completely underdressed so I just had Jersey Gile little nothing Gile and arm warmers and leg warmers my and no gloves stupid stupid idea it wasn’t been rain um hands went numb and then the arm one was got saturated so they were

Completely drenched so then my forearms were going num and it the rain just got worse and worse and worse and it actually was sleeping I was 20 minutes around and it started sleeping on me it’s like hell just freezing like couldn’t could barely shift um rain

Sleep in my fa coming in my face so it felt like I think the wind changed Direction so that I was getting headwind on the way back um so I was like squinting to see see the road the road’s drenched um at the end of the ride I can

Like barely pull on my brakes cuz my hands are numb and and so my forearms but yeah got home forearms and fingers hands are still num I’m just just going to hop in the shower now but hell that was disgusting proper winter ride that I’ve I’ve definitely earned my

I don’t care that I did 4 days indoors for my firsted 500 and I’m go do a fifth one tomorrow cuz I earned that with that winter ride that was disgusting just setting up the new wheels so got a GP 5000 on on the on the N wheel um it’s

Got a a latex inner tube in there so this is a 25 mil Tire I’ve actually ordered a new cassette and a 28 mil GP 5000 for the for the rear tire so I’ll run a 25 on the front 28 on the rear hi guys it’s Sunday normally my rest day

Today but um didn’t end up riding yesterday because we had to change of plan end up doing a New Year’s Eve Eve with some family friends so that was good fun however I wasn’t able to ride yesterday as I went to I went to a gym

That I’ve now got a membership for and they’re not open today so I had to go yesterday didn’t have time to gym and ride on the same day so moov my ride to today haven’t done a serious gym session in a while so got a bit of bit of Doms

In the legs to be fair um but I know that couple of weeks of gyming and I’ll be right back very used to it again and able to balance it with the cycling which is the plan I’m really big fan of my gym work really love it so but very

Easy for me to get over excited with it where I I’ll commit too much energy to the gym so that’s why for the past 17 weeks I’ve laid off the gym work and like okay can I build up the M cycling mileage now my cycling mileage is

Relatively high and I’m happy with it um I’ll see if I can reintroduce the gym work and have it complement my cycling rather than taking away from it that’s one of my goals from the New Year getting back into the gym work and balancing out with the cycling to

Improve my cycling that’s the that’s the main goal of it pretty heavy legs today but I’m going to have a go at doing I was going to do on Saturday Sprints and low Cadence work so have a go at that today but take it with drain of salt the

Way I planned to balance the gym work would be do the gym work on the same day as a session so do a session in the morning and then gym in the evening get the hang of balance in that again and yeah get the get the benefits from

Getting the gym working again I was pleasantly surprised with how how good my snatch and cleaning joke technique was like yes there’s a lot of things to work work on with it um it’s nowhere near perfect I don’t think it was too much worse just on the videos don’t

Think it and how it felt don’t think it was too much worse than when I’d last done Olympic lifting so that’s really nice to see and keep keep drilling the the cues to improve my technique and hopefully continue to get better at lifting cuz they’re very technical lifts

Rather than rather than just physical brute strength my eight Sprints now those are pretty good um obviously the power would be lower than the other two days this week but with the Doms in the legs um I was actually feeling better after doing those efforts like using your legs sort

Of thing rather than just letting them letting the the lactic and everything stay around in the leg so not good to use them I’m going to have a go at the loc Cadence work now so I’m going to do try and do 3x four minutes so bumping it up again

Tuesday I was doing two minute reps Thursday I did 3 minute reps so I’m going to try four minute reps today same amount of time so 12 minutes at at low Cadence and then 12 minutes at high Cadence after that to spin the legs Out got my 3×4 minutes at low Cadence now that went well so um getting the hang of it with which is the main thing so three sessions this week but very pretty conservative sessions but just meant that gave myself the time to get used to it I have a good idea of how

I can build it up in the next 6 weeks um to do a really nice loc Cadence block um hopefully see some some benefits in the in the peak Powers but yeah nice first training block of the Year something something interesting to me and I think it’ll complement the

Lifting very well cuz it’s like learning to like act activate all of your muscle fibers ready um or as many of them as possible um to produce as much power as possible basically so like you feel every you feel every muscle in your leg straining when you’re when you’re doing

Those low Cadence efforts going to try my 2×6 minutes a high Cadence again but haven’t managed to do that yet I’ve always the other two sessions I did 3×4 minutes so try 2x six again might be the case that have to drop it to 3×4 but we have a crack at

It 2x 6 Minute tients went absolutely fine so that was that was nice CU I really struggled with them on on Tuesday and Thursday um and then just topped up the mileage to zone two mileage to 3 hours on the bike total there so yeah getting some good miles in the bank so

Around 18 and a bit hours for the week which was the aim so yeah happy with that now since it’s New Year’s Eve I thought I’d go through some of my goals for 2024 now most these have to do with the racing that I’ll be doing next year

So the outdoor my outdoor season um so these are definitely going to evolve during the course of the year but I’ve got some some brief goals to to work towards first of all get racing get get a lot of racing under the belt get a huge amount of experience because the

Goal one of the big goals I want for next year is to Peak Peak at zwift Academy 2024 um and I’m going to be no use if I make it to the finals and I haven’t had any experience out of the road that’s why if I made it through

This year it would have been a bit weird because I’m not going to join a development team after not racing at all that’s just um that wouldn’t be feasible really so to get a huge amount of experience out on the road um so that it

Would be feasible to if I did make the finals it would be feasible to to join a proon team rather than um rather than now where yeah that’s not happening um so yeah I’ve got power goals but um racing I mean racing is kind of more

Important at the end of the day like it doesn’t matter what your power is like if you’re if you’re not doing well in races then who cares um so but obviously power goals the thing is recycling since it’s so objective having a power meter um it’s really nice to be able to work

Towards these goals and see how you are tracking along along with that so I have got power goals um mainly around FTP I guess because that’s what I’ve got experience with like improving my FTP from races and from how I do in threshold sessions I’ll be able to have

Have a good idea of where my thresholds at um and so now my thresholds typic I’d say is in the range of 38 yes my 1 hour test was Pi up last week was 358 for the hour that might more accurate for what my threshold is however most people

Pretty most people don’t do a do do 20 minute test to estimate their threshold so that FTP isn’t isn’t really your 1 hour power but it’s just a metric to use for um structuring you’re training around so I think using the 20 minute continuing using the 20 minute is

Probably going to be best for me um and from the 20 minute power so taking 95% of that I’d like to get my FTP up to around 4 43 I’d say um so at the moment at the moment I’d say my FTP is around

380 to 400 um and I want to shift that up so the range of my FTP is 400 to 430 um so the on the low end I’ll have a 400 wat FTP I think that would be that would be good um and maybe even have a 400 wat

FTP in the time trial position so really work on having a similar power output being able to produce a lot of your upright power in in a very cramped and um aerodynamic position that would be really good so in 2024 I’ll finish my racing season at some point take an off

Seon and then start building for zwift Academy hopefully it’s near the end of the year again so I’ll have a decent amount of time to prepare for it but with 400 with the aim of 400 watts being the low end for my new FTP um hopefully

I can after my offseason I can quickly get back up to that level so that I’m like ready for for Z Academy other power numbers I do want to improve those but um typically bringing up your FTP you’re going to bring everything else up but you do need a little bit of specific

Work to um bring up that anerobic and ver to max power um so I’ve got some nice Target powers from what I did in zift academy and i’ I’d like to to improve on those out on the road so bring that five that 5 minute power I

Was super happy with but bring that up to 550 or something um and 30 second Sprint to over 1,000 Watts that would be really good um just little ones like that but I’m not too sure about like how feasible it is to bring those up like

Achieving a 420 W FTP seems feasible to me whereas for for the V2 Max and anerobic stuff I’d be I’m not super I could I could come up with a figure but I’m not 100% sure if I could how feasible that is really um just because I don’t have as much experience and

Trying to improve that I’ll be doing a lot of racing out on the road so I need to um I’ll need to bring up that the V2 Max and anerobic stuff and Peak during the latter half of the season but you you want want to save that cuz you you

Can easily get burnt out trying to trying to drill V2 Max and anerobic stuff during the year so um that’s that’s why fresh hold so so powerful because you can you you can do it for months and months and continue to see Improvement whereas the the higher end

Stuff you you Peak and then you you can try and hold that Peak but you will see a decline at some stage like I said pound numers are all good but racing results are are going to be what I’m looking for um so I’m going to be doing

Road racing and time trialing terms of time traling I think I’m going to to to make it simple I think I’m going to stick to 10 m and 25 M TTS now these are going to be the most popular events but I don’t really care about that um more

Competition the better um plus it’s going to be a lot easier to train for a 25 mile TT being less than an hour just training threshold is going to be is going to be brilliant for that so it’s going to make the training a lot simpler for this first season um rather than

Saying oh I’ll do a 50 mile TT as well cuz because then I’ll have to do some specific training for that as well so if I hone in on the shorter TTS um I think that will do me good um and I want to improve during the season like I don’t

Want my first race to be my best race and then never improve on that I want to continually iterate on my on my TT to peek for Nationals so CTT Nationals it’s open entry as long as you have a a good qualifying time um a good time during

The season so do 10 m do the 10 m and the 25 mile Nationals and have my ideally have my best result obviously conditions dependent have my best result at those events um and with TI and tring there’s so many things to improve on so there’s your there’s your position your

Power obviously um but then also P I’ve heard I’ve had a really good conversation with a very experienced UK time trialist and pacing is extremely important so depending on the conditions if you got a big old headwind going One Direction you really need to put more

Power you you need to negative split it in in a way that you’re putting a lot more power down going into the headwind cuz that’s where you going so much slower and if you’re if you’re so much above your your target speed um and and you’ve got Tailwind behind you you’re

Just wasting your Watts at that stage so you save your Watts for the harder sections basically so if you’re if you’re going super super fast there’s no reason to press on the pedals um so I have like a Target speed in mind and then for road racing I really want to

Make um well get racing get a huge amount of racing done under the belt um and ideally make it to cat one by the end of the year so I’ll need you need 12 points to get from cap 4 to cap three uh 30 points 50 points to get from cap 3 to

Cap 2 um something like that and then 200 points to get to cat one so basically I’ll just race a huge amount and get a load of experience and ideally during that I’ll get loads of uh British cycling points and get to cat one I think that’s a a really good goal

Because I know I will be I will be training fulltime like um I am and uh yeah why not it another goal aim for a th hours for the year and so that’ll be like around 20 hours a week and then two around two weeks off so

Maybe two week off season and then 50 weeks of averaging around 20 hours a week which is definitely feasible so why not why not have it as a goal a th hours that’s quite a nice number for the first 18 weeks of taking this cycling serious um fully seriously doing it fulltime I’d

Laed off to gym work um I’m very experienced in the gym but when I when I when I go to the gym I’ll take it very seriously and I’ll it will as a result it will a lot of my recovery will go into recovering from the gym sessions so

I’ve been trying to find that I want to be able to find that balance next year of how much gym work I can do to have as much strength and power as possible but then it also not take away from my cycling at all because I feel like that

That’s that’s a trap I can definitely fall into because I want to push the numbers in the gym but then that’s that’s detrimental to my cycling as if I was to use that recovery to recover from a a harder cycling session then that’s actually going to make me better on the

Bike rather rather than um rather than just getting stronger in the gym for the sake of getting stronger I want that strength and power to have a purpose um so find that balance so I now that I’ve got gym membership go at least twice a

Week so after it’ll be on the same day as a session so do a session in the morning go to the gym in the evening um but I could on on other days I could also go to the gym and do some lighter work um more power based work so doing

Olympic lifting do light Olympic lifting and work on my technique um but yeah at least two days a week which for me is is pants nothing um but the key is basically not overdoing it and finding that right balance and something also very different um I actually like

Thinking about um different I guess philosophical things when I’m I’m very lucky to when I’m out on the bike that I have all this time that I’ve got this free head space to let to tick things over and I come up with these uh scenarios and um I I feel like come up

With well very interesting justifications of of like where my beliefs come from and so I’ve started writing about that so I want to continue doing that and get lots of my ideas down on paper get get lots of ideas down on paper and then start refining that into something that’s more readable because

At the moment it’s it’s very much train of thought um elgible type of things and then um I’m wanting to get more into into reading um read a lot of philosophy but I’m holding off on that the moment because I want to get my ideas down on

Paper first and then um don’t want to don’t want to be reading philosophy and then come up with my own ideas where I’m just repeating theba and what I’ve heard in a in a in a new book that I’ve been reading rather than it being truly truly

My idea so I want to get my ideas down and then I can read these classic philosophical works and compare how the the conclusions I came to with what’s in the in the pieces so yeah um just a couple of things for 2024 definitely going to have come up with new goals

During the a just cuz just New Year doesn’t mean you’re you’re you’re confined you have to we goals for the year now like things are going to evolve and change so but those are things where they’re pretty Broad and um I think they’re yeah nice nice little goals to

Have so yeah hope you guys have a I’m looking forward to 2024 and hope you guys had a good 2023 so yeah see you next week