Speaker 1: 0:02

Welcome. I'm Dr Moose Herring, Orthopedic Sports Medicine Specialist.

Speaker 2: 0:06

I'm Dr Rob Green, Sports Chiropractor, Coach, Trustee Sidekick. We are Lifetime Endurance Athletes. We are Eager Lab Rats.

Speaker 1: 0:13

We are Maker of Many Mistakes. We are Family-focused sports medicine docs that are balancing family work and fitness and are enjoying the ride While we are sports medicine professionals. This podcast is not part of our professional responsibilities. No doctor, patient or coach-athlete relationship developed this podcast. We have no financial support from any outside resources. The only support we get is from our fantastic wives that sit back and look at us in complete dismay.

Speaker 2: 0:42

Welcome to HubLife. Enjoy the show. All right, welcome back HubLife. What episode are we on now? Episode 15. 15, man, you know this podcast you listen to early and you're like, and you watch them get better over time. I feel like we're getting a little bit better.

Speaker 1: 1:00

I think we're hitting our stride. I think the last couple weeks we really covered some cool concepts.

Speaker 2: 1:05

Yeah, and the first one. I was trying to figure out what things to plug in.

Speaker 1: 1:08

Yeah, we're still trying to figure out things to plug in. I think our concepts are getting better. Feedback's good from folks.

Speaker 2: 1:17

It's been really cool. You hear a lot of things from people you didn't.

Speaker 1: 1:19

You're like oh man, now, thanks for listening. They're listening.

Speaker 2: 1:21

Yeah, we're all lifers, man. We love this stuff, so it's kind of cool. To you know, we've watched our listeners grow and we hear people from out and about, so love to hear it, man, it's been a lot of fun and hopefully it continues to be fun. Yeah, so what's happening, man? Will you tell me something a little bit about challenge the?

Speaker 1: 1:39

busy week. So Challenge Rolf happened to happen a couple of weeks ago and we talked a little bit last week about how Ironman races the legendary Ironman races used to fill up and hurry. Challenge Rolf filled up in 42 seconds, man, and that's like 5,000 athletes. Yeah, it's not Ironman, it's like 5,000 athletes.

Speaker 2: 2:02

Amazing. That's like that's old school. That's old school, that's Ironman. Florida Used to have to like sit, refresh, refresh, open and you hope you got in Q. That's pretty cool. 42 seconds.

Speaker 1: 2:10

That's amazing.

Speaker 2: 2:11

I'd love to go back there. You want to go back there? Yes.

Speaker 1: 2:13

I'd love to go back there.

Speaker 2: 2:14

A couple of years. That'd be fun to go back to. I would love to go back to that race.

Speaker 1: 2:19

I've got to work on my refresh finger yeah. Yeah, some fast twitch stuff with my refresh.

Speaker 2: 2:25

Yeah, that's true, my goodness man. Yeah, and Tour de France you've been watching that, still going on.

Speaker 1: 2:31

Yeah, it's an amazing baller for the GC. They had some motorbike issues. It felt like some of the guys got blocked yesterday, but it's just amazing what those guys ride. It is amazing.

Speaker 2: 2:41

It really is and what I think yesterday was an off day. I'm a, I watch it. I don't know in depth everything that's going on, and one thing I was wondering about maybe you know the answers they haven't. I haven't seen a time trial yet.

Speaker 1: 2:53

I think it's tomorrow, tomorrow, where is it today? I think it's coming up.

Speaker 2: 2:57

But usually they kick it. They kick it off with the time trial they did in this year and the first couple stages were brutal, Right. So I was like what happened to the? I just, I mean, the bike watching is awesome. I love the time trial, just to see all the different fits and the helmets and the bikes and the setups positions.

Speaker 1: 3:11

I mean positions are crazy and those guys aren't time trial specialists.

Speaker 2: 3:16

I mean they ride? A couple of them are, but yeah, yeah, that's pretty cool.

Speaker 1: 3:22

So we were. So we were both fired up to race a colonial beats this weekend, and we got a little notice from the race director, Greg Hawkins, who we interviewed a couple of weeks ago, about there be jelly fish in the water, and so we had some bantering back and forth about. Did you know what's your why, and is it an excuse or, as an explanation, who's getting the water and who's not? But what do you think about that?

Speaker 2: 3:49

Well, I personally, I had zero hesitation of getting it a hard. No, I was like I'm not, I am not swimming with jellyfish, it's not. It's not resonating with my why, right, and it's not the challenge that I'm looking for, right, and it's not even like in my head. It wasn't even like if, maybe sort of what I was like. It's the same If you told me, hey, there's sharks in there, but the race is still going on, but I'm not doing it.

Speaker 1: 4:13

We do it for fun. Yeah, and it was not just the sweet little jellyfish you see in the sea water, it was the sea nettles.

Speaker 1: 4:22

And so a buddy of ours who, who owns a house right there close, said no, they've been thick as thieves because it's been so warm. Usually the sea nettles don't come in until August. Yeah, this race is safe. Well, they came in in March this year and he's had some friends that had been in the water. And these are the jellyfish that wrap you up in barbed wire. So we both decided no, no, no. And then, well then today we got an email saying the race had been canceled because of storms.

Speaker 2: 4:53

So it was just the right decision, but you were kind of funny because you weren't. You weren't, as you were, as firm as I was. When we first saw, it was like nope, nope, not doing it.

Speaker 1: 5:06

And you were like, well, sort of, I was just so much fun last weekend I'm enjoying just towing a line of these short races and you know, and these all out efforts are super fun and that's signed up. I mean, I love Greg Hawkins to death but didn't want to donate money to him so, but they gave us a great option to be able to transfer into the doathalon, if you wanted to, or defer to next year, and I just defer to next year. So, good, lord willing, I'm still up on the bike and bike and training. So it was awesome for them to give us an option.

Speaker 2: 5:36

Yeah, and you know what we give them such a huge shout out. I mean Connecticut Multisports, all the things that we had talked about it with a great race production they put on, but they were very proactive with that. We got that email and said, hey, we're seeing jellyfish. It doesn't seem too crazy right now, but there's, here's some options. You can do the race, you can opt into a doathalon and then, hey, you know what, we know it's last minute but you can defer to next year so you don't you lose your money. That doesn't happen in triathlon. So for them to be proactive, to let us know and then even to the have the race canceled today, which stinks, but you know, protect us from us. They're giving options of, of put it any other race this year, do it to next year.

Speaker 2: 6:19

So I mean big shout out to Greg Hawkins and Connecticut Multisports. I mean they are just, they're so athlete, forward, friendly, absolutely, and you know, if don't think twice about racing with those guys, great race and they just treat, they treat us really really well. So, yeah, but no, you were kind of in it and then you saw the picture of the jellyfish. I think is what maybe?

Speaker 1: 6:42

Well, my daughter has a lot of interest in hemorrhain biology and we had the discussion of sweet little jellyfish that can constrain you a little bit versus sea nettles that wrap you up and take it for a ride. I just decided that I wasn't willing to win that prize.

Speaker 2: 6:59

Could you imagine coming out of T2 with like four of those things hanging off of you, like you're so hardcore, I'm like no, you're, you're an idiot.

Speaker 1: 7:06

What are you doing, man? Because you're going to be sore for a week and two weeks.

Speaker 2: 7:10

I would have gone to the first kayak. Get me out of here. No, no, take me on the motorboat. Don't, don't, I'm not swimming out of here. Don't, drag me out of here. You know I'm shocked by this. I'll tell you a story that happened. I am total shocked. In fact, I thought somebody was messing with me. We did Penn State. We did happy valley 70.3. It was a little bit cloudy. I had my sunglasses on the run and ran half the run with my sunglasses on I had. Then I put them on top of my head and I don't know, somewhere along the race I must have dropped them. So when the race was over I'm like, oh, oh, man, I dropped my sunglasses. I have no clue where they are. I have zero expectation of getting them back. There's no loss and found, it's be like, hey, I'm what a dummy. You know, they're nice Oakley sunglasses, they're not inexpensive, but I'm like yeah.

Speaker 2: 7:55

So I was irritated and I hate having to buy something that I already had. So I need to get some new sunglasses. And then this week, this past week, randomly I got an email from the race director or somebody associated with the race and said did you use, lose your sunglasses and if so, what's your mailing address so we can send them back? And I was like how in the world do you know their mind and how did you find my email? How did you track me down for one pair of sunglasses? So they're sending them back to me.

Speaker 2: 8:26

So, ironman, way up and out of their way to find them on the race course, I must have dropped them in one of the aid stations, pouring water over my head or something. They don't have my name on it, they don't have my number, they don't have anything. I'm assuming maybe they go back through the pictures and maybe see me with like these green, silly looking sunglasses, really yeah, and they're sending them back to me. That's amazing, it really is amazing. Yeah, good for them. So you know, you hear a lot of things about Ironman, about like, oh, things are so expensive. Hey, dude, that's well, above and beyond. That's incredible. I even I was like, well, send me your address so I can send you a Starbucks card or something, or buy a lunch.

Speaker 1: 9:01

Awesome.

Speaker 2: 9:02

I thought that was a really cool story, but yeah, what else?

Speaker 1: 9:06

So you know this, last week we were, we were kind, of you were, we were trying to get far up to race and and I had raced, I had that was. That was not me falling away.

Speaker 2: 9:18

Everybody's safe.

Speaker 1: 9:19

We're good. Nobody fell. So I had raced last week and it was super fun. I was, I was psyched to race this week. So you know this hub life, we trained to race, we trained to be fit. But not being able to race, I got to get out of my gravel bike down at the beach and did a beautiful gravel bike ride through back bay and the in the false Cape National Park and and then came back and round the beach and I'll tell you, a brick, gravel bike, sand run is awesome, yeah, stability. But I was I was thinking as I was running back, you know, exhausted. Do we train to race or do we race to get fit for life?

Speaker 2: 10:02

Yeah.

Speaker 1: 10:03

So I'd love to be able to ride and run and do this for a long, long time. It was just so nice to be out there no race and no, nothing, yeah, just being out there.

Speaker 2: 10:12

So celebrate and you sent some pictures. Pictures were stunning, incredible.

Speaker 1: 10:16

Yeah, incredible. So you know just this don't get caught up in places or qualifying slots or times or power. This is a lifestyle. If you love the lifestyle, then you can go visit places and you can get out on your bike and you can run and you can enjoy it and have the fitness to do that. And I was thinking as I was coming back this is hub life, this is we love what we do, we love the fitness, but it's so we can get out and enjoy those things.

Speaker 2: 10:51

Yeah, yeah. I mean, if you have that tunnel vision of racing, you forget to look around and realize that this is we're lucky and it's fun and it's beautiful to be out there. We do this because we love it and certainly great to challenge your limits and race others, but don't forget that we're doing this stuff for life. In fact, that's, I think, one of my favorite answers that you I'm sure you get the same thing I get, which is people know we're lifers. They're like oh, you always train for something. What are you trained for? My favorite answer just because a lot of times I don't want to get into the depth of the deep details of what I'm doing, but it's also the honest truth is I'm trained for life. Like what's your next race? I'm like I'm not sure yet, but I'm trained for life.

Speaker 1: 11:27

They look at me and I go I just keeps me happy, keeps me fit, I love it, man, and then they usually kind of go oh, that's cool, yeah, so we've also had some issues in my family this week about aging and some really hard concepts, and it also takes you back to your lifespan. You know how long you can keep your leg strength and how long you can keep your grip strength and can you get off the floor, and so it's just important we do that, that, that that stuff. Now we value our body, we listen to it, to our body. So when we are 80 or 90 year, for a 14 year old dog, you can get off the ground. So, true, man, that's a lifestyle.

Speaker 2: 12:10

That's the great Jim Morrison said nobody gets out of this alive, right? So enjoy it, man. Look around. There's a book I read a while back and I just thought I had a beautiful line. That said look around, open your eyes and see all you can before they close forever. Right, and it's so true. Look around, be grateful, love the people around you. Look at the sky. When you're running, you know you might be challenging and training for something special, but realize that we're we're lucky, we're healthy and our time is limited.

Speaker 1: 12:39

So, but fitness makes it better. I was talking, I've talked to him on the phone on Wednesday night and he also is a very busy guy. He's a super fit guy and he goes. Can you imagine if you couldn't exercise and you didn't have that release or joy or you know, or or satisfaction? So we just encourage you to, if you're, if you're not doing it, be consistent because it can be. It can be a major power in your life.

Speaker 2: 13:10

Yeah, yeah, totally. Hub life, hub life, get out, enjoy it. Long live, all right. So we want to welcome to the show Adam Folkner. Adam is the president of Richmond Triathlon Club. He's been president for the past year. He's been vice president for two years. He's been on the board for six years. He's given so much to our local triathlon community on top of having a high level job with AWS and three teenagers and what else, man. But it's the work of the many to benefit of the few. So welcome to the show, adam. We're excited to hear from you and tell us all about your local triathlon triathlon club and all things triathlon.

Speaker 3: 13:55

Awesome. I appreciate you guys having me Good to be here.

Speaker 2: 13:57

Yeah, right on.

Speaker 3: 13:59

So yeah, rtc is a social club really focused on growing the sport of triathlon across Richmond and beyond. To do that, we're focused on three main things. The first is the most important is community. You know, triathlon can be a lonely sport, but we're all about doing it together and really building relationships and it's really a family of sorts inside the club who like to hang out together, share war stories together, get to know each other's you know families and challenges within the sport and beyond and work out together.

Speaker 3: 14:40

So that community piece is first and foremost for us as a social club of over 200 members, you know. And second, triathlon is a sport of performance. So excellence is a focus for RTC. We want to show up with excellence in everything we do as a club. But also we want to enable, you know, our members, our athletes, to achieve their best result for their peak performance as quickly, I guess, as possible, and there are a lot of ways we try to enable that. And then, you know, giving back to the community is a focus for RTC and I can share more about how that manifests itself to the Richmond community at large and then also to the sport of triathlon. We look for our members and each other to find different ways to give back to the sport and to give back to fellow athletes.

Speaker 2: 15:42

That's awesome, and you've been in this sport a long time. You got a lot of passion for it, and how long you've been racing now.

Speaker 3: 15:47

I was looking this up in Prep for today, 14 years.

Speaker 2: 15:51

Yeah, so that's awesome. I mean creating what we think of as here at Hub First is family. So family first and then creating a triathlon family. And boy, you guys do a great job of that. I mean the unity and anytime I see we go to races and you see tri club tents out there and people are high five and I'm cheering on. Anytime I see RTC I'm like, yeah, high five and out there. So, man, you really definitely foster a very deep and passionate triathlon family.

Speaker 3: 16:18

Yeah, it's cool how it grows and evolves, and we were at Williamsburg a couple of weeks together.

Speaker 2: 16:24

It was cool we got to Rack together.

Speaker 3: 16:26

We had our own name on the Rack and I think that was a pleasant surprise for a lot of members who were there and those little small things make a big difference in a sport. That can be anxiety inducing for athletes getting into the sport.

Speaker 2: 16:42

And it can be intimidating, right. So it's intimidating for somebody who's new to the sport and what a great way of entering. I mean I think you guys are very inviting to new members. How do you guys do that? I mean, that's where I'd. If somebody's new to the sport they say, where do I start? I've always referenced and say, hey, go to Richmond Triathlon Club, go to RichmondTriClubcom, you join, get to know the members. How do you guys foster that?

Speaker 3: 17:07

Yeah, we want to demystify, try right, there's a mystique, there's an intimidation factor to the sport. It's just inherent in it and we want to get past that. So we really are conscious of creating a culture of approachability, rob, like like you were saying, and we've got a new mentor program that's one way to do that where you raise your hand as a mentee and a more seasoned athlete not a coach, but a more seasoned member will, will buddy up with you and, you know, ping with you on social media. They'll support you on our swims. So we have formal programs like that. I think the overall ethos is the broader, you know, culture that we're trying to foster.

Speaker 3: 17:58

And our open water swim, rob, is a really great entry for our athletes, which is something we do every Monday and Wednesday night. We see for a lot of these uh try, curious athletes, the swim is a main uh, mental, uh barrier hurdle that they have to overcome. So we've we've built this program over the past several years where every Monday and Wednesday night down at Roby is landing at the James, we've got a fully supported swim and then on some Wednesday nights we have professional coaching out in the water as well. So we've got a little uh. Uh, we call it the newbie zone. I need to get a better name, better than newbie, because it, you know it doesn't have the best connotation. But uh, we've got a little newbie zone If you want to just swim from here to here, from one doc to the other doc, and, and we've got extra support there. And so really being intentional about, uh, about you know those kinds of things, I would say so you said one of the major blocks is a swim.

Speaker 1: 19:04

What other blocks do you see? New people getting into the sport. Is it just not under understanding what the sport is? Is it in in the intimidation of trying to be relatively fit and three disciplines? What do you see the block? How do we bring more people in? You say you just swim, but what else do you see as a block?

Speaker 3: 19:25

Yeah, that's a good question. I think it. It varies by the athlete, but, uh, the swim is number one for me. I think, um, the I think it's more broadly moves the uh perception that you've got to have it all together, you've got to be, you know, and, as you guys know, I'm still working on it.

Speaker 3: 19:48

Exactly, exactly. None of us have it all together, but I think that's the um, that's the, the, the vibe, the, the worry that I see in the, in the tone and in the conversations I have with new athletes Um, they think the bar is, is, is too high, right to be able to get in. So we're trying to, we're trying to change that, to say, um, maybe, maybe, um, uh, triathlon isn't in the next 30 days for you, but maybe, maybe it's six months, maybe it's a year, but come on, join the club, get, get started, get get your feet wet, literally, and and and start to um, you know, and and start to progress. So I think it's that perception, um, more that perception. And then the swim would be my two answers. You know a little uh story to that A couple uh, it was at our Memorial Day swim.

Speaker 3: 20:45

We were all getting ready, all geared up. It was uh, it was a wetsuit day and um, a new member came, fully clothed and and his name's Kelsey. Kelsey If he's out there, I hope he's okay Uh, me mentioning his name and really, and I spoke with him. You know, are you swimming? You're kind of like, why are you here? Doesn't look like you're ready to swim. He said well, I'm just observing today. Yeah, this first time I'd ever seen that and it took me a second. That's brilliant, right? Yeah, he's like, I'm Observing, I'm getting to it and he, you know, took photos and and got the vibe, probably to lower his anxiety a little about it's a real thing, yeah.

Speaker 3: 21:27

Yeah, and so then At Williamsburg he did a relay. It's incredible, you know he's a, he's a runner yeah, and I saw him on Facebook Posting it looks like he did a full, full try. I didn't get a chance to look it up, but that's the great progression. We need more Well, we need to be open, yep and create that culture and we need that kind of mindset.

Speaker 2: 21:53

I think is a great mindset to to, to demystify, try right and you know with them, with creating that community to get Somebody out there, and what you'll also find is like, when you even talk to them, experience people We'd love to share our first time. So they start to realize that like it's a lot of fun and you look back with a lot of joy when you remember your your first time getting into try and how we all Really sort of didn't know what we were doing but we were just sort of drawn to it and you can find that there's just tremendous amount of support from from all levels. Well, if somebody your width is just starting with you so you can share that or you can lean on people with lots of experience.

Speaker 3: 22:29

I think it's sports outline is wonderful because it's it's such an inviting and such a good Crowd that there's yeah, if we can just get them past that intimidation factor right, right, that's the dichotomy of it is that from the outset and I can still remember that intimidation factor, you know, 14 years ago it felt like Such it's such an elite Thing to to get to. But once you get to the other side, rob, you're right, it is the best community, it's the most you know Welcoming and supportive community. You know, jill Blakenberg is one of our board members and she is an announcer.

Speaker 2: 23:14

Yeah for Iron man, voice Newt the we've seen her.

Speaker 1: 23:17

Yes, she does a great job man like great job.

Speaker 3: 23:21

Yeah, yeah, yeah, she's awesome.

Speaker 2: 23:24

Yeah, she was at Ohio, she was at Blue Ridge, she was. She's had like a lot of big ones. She's done fancy. Yes, I was like you're the next, mike Riley.

Speaker 1: 23:33

Yeah, you're the next one.

Speaker 2: 23:34

They got my vote.

Speaker 3: 23:35

Well, we'll put it out there. She's got a full coming up. I think it's it's Marilyn Awesome that that she's getting ready for. But but my point is she loves to tell the stories of. You know, when you're getting ready in T1 in the morning, there's always, you know, a red alert, someone's missing something, and her, her illustration is whenever I put that out there, it's like 30 seconds I've got you know, three new water bottles. I've got six extra goggles.

Speaker 2: 24:05

I've got an extra helmet size 8, shoes, yeah, yeah.

Speaker 3: 24:09

And so I think that's just a little illustration of the, the support of the community, that that we want everyone to experience.

Speaker 1: 24:18

That's amazing so, adam, why do you think it's important for you to Donate your time to be the president of a tri club? Why aren't you like the rest of us selfish triathletes that want to just get our workouts on and race and go home?

Speaker 2: 24:35

Why is it important to you? I'd like it to also add like a lot of time. That takes a lot, a lot of time.

Speaker 1: 24:40

It's significant amount of time you might time. So, why do you think it's important not to be self-like like the rest of us?

Speaker 3: 24:49

No, you guys put everything into it and and.

Speaker 3: 24:53

So, and that's so much value to the community. We appreciate that, appreciate hubs partnership. You know it's partners like hub and other awesome coaching organizations that we try to be, our TC tries to be a Connector to, and that's the way we add value to members is is through through partners like hub and expertise. But I it goes back to you know what, when, when I was man I'm gonna come up with a Couple of different stories here when I was first starting out, a, a classmate of mine named Marco. He spent so much time with me on the bike and the swim and you know I didn't know what I was doing and he, he just really invested in me and and helping me get to that peak performance faster, which we'll talk more about today. And you know there's probably five other stories like that from my personal Journey and triathlon moose, and so I think it's the least I can do is to try to, I guess, pay that forward a little bit and and try to enable other triathletes to reach their goals and dreams. That's right.

Speaker 2: 26:12

That's. I mean that's really incredible. I mean the amount of work that y'all do and you know they're For all races, the, the setups that you and the different programs, and you know what the thing I'll brag on you as well, as I mean you're innovative with it too. So it's coming in and not only you know continue the momentum of RTC, but you know, looking at it from fresh lens, and how could it continue to grow? And how can you share that? Because if we can get more People into the sport again, that this sport, like most sports, but especially this one, really transcends Swim, bike and run like, if you can get people to get around that camaraderie, they can see the joy and exercise that can change their life, they can feel better.

Speaker 2: 26:48

It's empowering. And if you can be around like I think the thing has kept me in the sport the longest isn't the sport, it's the people. Yeah, just, you're around, optimistic, driven people that want you to succeed as much as they want. In fact, I think you'll find that the people around you want you to succeed even more than they want themselves to Succeed quite often. And so it's man, it's like the best to be around.

Speaker 2: 27:10

So you know you've just done a great job and yeah like I said it's, it's the work of the few to the benefit of the many. You guys are always working super hard and we get the luxury of it, so you know, grateful for you.

Speaker 3: 27:20

You're right and you know try. Rtc has been around since 2001 and so it's something, as we're, I guess, over 20 years now. We're looking for new ideas, new traditions, new ways to innovate, so it's something that we teed up as a board team this year. We don't have the answer to those, but it want to be very intentional about how do we not get stuck in, you know, the, the same ruts, the same Rhythms, the same routines with our members. But how do we, how do we constantly innovate and try to evolve as the sport evolves? I guess one small way to do the and this podcast is an awesome way. You know talking about new media and social media, I think how do we use that to further education, thought leadership, and that spirit of camaraderie and community hub does an awesome job at that. We're we, we do a decent job of that and looking to get better at it all the time man, even over COVID, I mean, when everything was down, what did you do?

Speaker 2: 28:24

you created, and we had a chance to interview the Brownlee brothers.

Speaker 2: 28:27

Yes, I mean, how great is that we can't do trial-thrown. I mean, get out and exercise, that's the greatest time to exercise. But, um, you know that was really cool and and you know I think you guys have done a great job when I in something that listeners, as you listen, whether you're in this area, absolutely, I mean RTC and even like Virtually, there's so many cool things. You can be an RTC member and be in California, but wherever you are, when I first moved to Richmond, I think the thing I was most excited I was like oh, there's a tri club. I did a little search, found the tri club signed up. So, wherever you are, man, just kind of Google something close around you. Consider looking at RTC, because there's so many cool things out there that I mean You've got, we've got members all over the place, don't we?

Speaker 3: 29:09

Yeah, we do, we do, and part of the value is you know that that conduit to thought leadership and coaching expertise, which can be, you know, non local and virtual. And also you know discounts to gear and races that our members sign up for and and get value out of that, even if they're not local to the community.

Speaker 1: 29:32

So, yeah, so, looking forward, we're trying to bump fun or a or encourages many people as we can to get in the trash long community right. So we're Looking at increasing the size of our funnel, correct so?

Speaker 1: 29:49

yeah you're Comment before was your. You said you're looking to look for excellence, right? So excellence in the triathlon community, so Excellence in the triathlon community means a lot of difference, a lot of different people, right? Excellence can mean Qualifying from a race. Excellence can mean Participation in finishing a race. Excellent can mean lifetime fitness in a better lifespan. How does RTC look at all those aspects? What are all those folks? How can they Benefit or how can they benefit others through RTC?

Speaker 3: 30:32

Mm-hmm, yeah, when I think about excellence. A story, if I may, from my own Trials and tribulations in triathlon. So I was in a swim and open water swim race in the James Moose and my family was there. They were there to watch. The race was cold water, fast current, if you remember this race, and I was all excited. I got out in the middle of the river right.

Speaker 3: 31:06

And I was a strong exactly, and I was like swimming in place Basically took me forever. I came in next to last another swim experience at Jamestown, right where we saw each other. I went out on the swim. I was not sighting properly the current was coming in or the waves were crashing in. I was basically like swimming at the shoreline. You know just swim. I was snaking all over the place. I had a horrible swim. One of those stories was from the year 2010. One of those stories was from the year 2022. 12 years have gone by. You know, I still haven't and I'm still having crappy swims. So to me, excellence is how do we close that gap in other sports? How many games in a in an MLB season? You guys know 162 exactly 162.

Speaker 3: 32:14

So a starting pitcher gets what 30 starts, you know. An infielder pay plays your Cal Ripken play 162 games. Basketball, 82 games season, you know. The list goes on and on. Tennis tournaments all the time, football, 17 regular season games and triathlon. Back to my swim story. We only get a finite amount of bites at the apple and there's nothing like a race day. So to me, excellence and peak performance means how do you get get to that on race day faster and you have fewer years go by, like my illustration where, where you're feeling like you're performing at a sub optimal level. Does that answer your question?

Speaker 1: 33:00

Sure, but I think, striving for excellence, we're all striving for excellence, right? I mean, one of the hub models is just trying to be the best, you right, and so I love that model. We fight conditions, we've swum at Alcatraz and Rob and I have made some bad decisions on open currents. We were on the James one day and we still on the side and we're like it's kind of at flood stage. We'll probably be okay, and we weren't smart enough to have those red buoys, and a good friend of mine and I jumped in the water and we swam, we swam, we swam and we swam for probably 12, 12 minutes and we looked over, we had gone nowhere, nowhere. And then we panicked.

Speaker 3: 33:42

Well, soon as we panicked, we realized we were at flood stage.

Speaker 1: 33:45

Rob and another one of our friends had stayed close to shore. We make bad, we make bad decisions, but we're just driving to be the best us, right? And so no race is perfect. Some races we fail. We learn a lot more. But if this, if, if, if triathlon teaches us to strive to be the best us, whether we're trying to qualify for Kona, whether we're trying to finish an Ironman, whether they're trying to finish a 5k, that's a great lifestyle. We're all striving for excellence. But that's the kind of reason, reason for my question. Yeah, it's how you define excellence. Every person is different, right? And if we're, if we're just trying to be the best us, that's good.

Speaker 3: 34:28

Absolutely. Yeah, I agree. I agree. There's nothing like being out there and and and, feeling like you put, put it all out there, and, and, and, and, and achieved a result, Even if it's not the optimal result. You gave it everything you had and you're the best you on that day.

Speaker 1: 34:46

Sometimes you learn more from the sub-optimals, oh dude by far and this sport is complicated.

Speaker 2: 34:52

I mean that's why there's an intimidation factor Once they realize you come in and go. Well, none of us are going to nail it. We're going to strive for it, we'll get better. But it's that constant self-improvement. You got three sports arguably four, because you got nutrition in it as well and there's so many variables that you can't nail it. And even when you think it, as soon as you think you nailed it, it's usually when you're screwed right Because you lost respect for it all.

Speaker 2: 35:13

So, like you can constantly try to grow yourself just like you want in the rest of life. And you have people around there that like mindset, so say I'm striving for reckless, striving to be the best you and understanding that like there's always something to learn from, there's always something to improve and man, that's so much fun. If you did this for 12 years and you had learned to then master it and then now you've mastered every race and you nail it, I think we would kind of fade out of the sport because it wouldn't be that much fun. So, yeah, that's a. I love that story and that's a great point to bring out. We're striving to be the best us and striving for what we perceive as excellence, and we all have different definitions of it, but it's, but, it's endless if you do it right.

Speaker 3: 35:53

Right. So I agree with all of that. Let me also pose this to you guys. I guess what I'm also saying is that it doesn't have to be a struggle. Though the resources, the expertise is there from organizations like hub, from other partner coaching organizations that RTC brings in, that you can accelerate that learning curve so that you can, you can have that peak performance sooner in your triathlon career.

Speaker 2: 36:26

And I think it starts with local clubs. Man, I think it, I mean, that's the best way, like you said. Just, it starts with coming and observing people swimming, because you're scared about it, and you look at it and you go. Well, apparently they're not drowning, so maybe, maybe I can get in there too. So you, it starts with you guys. I agree with you.

Speaker 1: 36:41

And I think one thing we, we, we, we, we one point we've made about triathlon and several podcasts is surrounding your people with like. I mean surrounding yourself with like minded folks. Right, and there's Richmond TriClub. It gives you an automatic group of like minded folks that will hold you accountable, challenge you to do great things, whether they're the great things great things are. So you know, if you can surround yourself with a triathlon community like RTC, it's easier. Your, your acceleration to be the best you use is going to be easier, because people are doing the same thing you're doing. They're messing up their swims and they're sucking up their nutrition and they're falling apart in the heat. We're all in this together, yeah, yeah. So surround yourself with great folks. They make the best dinner stories.

Speaker 2: 37:29

The race is over. Man, you go out and you you have dinner with your friends and you laugh about it and you realize it's like, this is awesome. So, I think, that's really cool.

Speaker 1: 37:37

Not promised anything no, that's one of the most you know, especially in long course racing. You can spend six months a year to you know, two years trying to get ready for something. You aren't promised anything. That day can go to hell on a handbasket.

Speaker 2: 37:50

Dude. That's why, as a pitcher, this filled that void for me. Man, you could you get on that mound. You've done everything right. You can throw a, a, a shutout that day, or the first couple of pitches. You go 400 feet left field, you're guaranteed nothing. I love that, right, right, you've worked it, you've earned to step up and and take on the challenge You're guaranteed nothing and embrace that and be around. Because you mentioned it earlier, the ones that you don't go well end up being some of your fondest memories once, once you get enough separation from it. But um, and you'll find that with you know all the athletes that you're around, um, I mean, there's maybe a little bit of a, a bad apple here and there, but you can kind of kick them out of your, out of your circle, if you want to. But um, but no, it's, it's really, really great.

Speaker 3: 38:37

Can I tee up a a metaphor to talk about the uh, the growth of the sport.

Speaker 2: 38:43

Yeah, you had mentioned you. You got some. You could also. You got something in mind about trying to grow the sport right.

Speaker 3: 38:48

Yeah, at the athlete level in hub is is such a catalyst for this and we want RTC to be too. If you think about it as uh, the best metaphor I can think of is like a bridge, a draw bridge Okay, that's, that's open in the middle right. We've talked a lot today about the left hand side and easing that on ramp right, demystifying triathlon, and at the left hand side, those athletes who are new to the sport, different ways that we can help uh on ramp them to triathlon successfully in a non-intimidating way and where they have a successful experience. The middle of that bridge is I think what we were just talking about is how to help our RTC members and and everyone in triathlon not um, not despair, not exit the sport, fall through that gap in the bridge. We want to lower that bridge so that they can reach the other side of peak performance and satisfaction in that gain in ability and achievement.

Speaker 3: 39:55

Then the the right hand side of the bridge is this is the other thing I see a ton now in RTC is the veteran triathlete dropping out of the sport due to, uh, fitness and injury. And how do we elongate and I'm getting there now as well how do we elongate triathlete's careers, rtc members careers by being smart about and educating about all of the disciplines that we need to take on as we age in the sport so that we can still swim, bike and run. There's a good set of our veteran members now who can't toe the line as much as they want to, if not at all, because of that. So if you think about that, that bridge, that continue, if, if we want to I don't know if the metaphor to extend it to its limit is to we want to lower the bridge and and and lengthen it or what, but that's kind of how I think about growing the sport from the different personas of triathletes. What do you guys think?

Speaker 1: 41:04

So I love the bridge metaphor and I was just sitting here Giggling to myself because as I saw that drawbridge and I pictured it in my mind, I saw Dr Green over there and I revving our engines, gusing it and going up over that drawbridge. Evil can evil as hard as we can go and the backside sometimes ends into a beautiful landing and sometimes the backside ends into a ass over tea kettle crumble. So I got the bridge benefit. So hub is all about that and the reason I'll say that one of the things that Dr Green and I talk about is it is not just running repetitively, riding repetitively and swimming repetitively. It is not about that. We're about long term lifespan. So what does that mean? That means incorporating strength and mobility training Number one. So one of the things we've harped on and you're a master at, rob is strength and mobility training. If we do our strength and mobility training, if we have increased strength and we work on strength training, or we lose less VO2 max right. If we have more mobility and strengthen our joints, we have less repetitive cyclical load injuries. That's number one. The second thing is training smart. Rob and I see people every day that are eliminated from the sport because by the age of 45, they've run themselves in the ground. But one nice thing about triathlon is you're not just running 120 miles a week, you're swimming and you're biking and you're running. So there should be some offset there. But I think training strategies and periodization of that training strategy is key.

Speaker 1: 43:03

Third thing is nutrition. We know there's a lot of things you can do. I think Rob has made a statement in several podcasts you can't outrun a bad diet. So if you're truly looking at lifespan and lifetime of being able to run, ride and swim, I think there's some key issues. One is strength training. It has to be incorporated if you enjoy this life forever. Two, training If you're training like you're training for an Iron man, you're around, you're done. And then the third thing is nutrition. So we can help that off ramp if you incorporate other stuff that HUB and the podcast and we preach about.

Speaker 2: 43:48

Yeah, I agree. I mean, that's even what HUB stands for right Heal, get your body back, understand the principles of training and then build, and then build into it. And we see it a lot and, as Moose said, boy, we'll ramp up for this because we see it clinically and Dr Herring sees it all the time. I see it all the time and I empathize with the athlete because I will talk to them like this, where it's like any relationship you love, you had a loving relationship but when that other person hurts you more than they help you, you start to resent the same person you love and so they love triathlon and triathlons start to hurt them and they're starting to get beat up and they start to resent the sport and they move away and they find something different and they're blaming the wrong thing. Triathlon's not what did it to them, your behaviors and some of the things that you did. It doesn't need a 180 degree shift, but you need to be more mindful.

Speaker 2: 44:41

Fast after 50, as notice, it's not fast as 50. But fast after 50 is a great starting point. Adam, you alluded to it. What is its education? It's understanding what it is, knowing your intrinsic why of why you need to change some of the things that will help you be a healthier and stronger and better athlete Fast after 50,. In summation is very simple as we get older we can do the same thing. It just takes a little bit longer to heal from. So a little bit of modification. So if you're training at 50 the same way you were training at 25, you've got a problem. And they tend to do that because they're chasing any sort of lost speed that they think they can gain back by working harder and then they develop that relationship where they get hurt. So education is number one and being around the right people and getting in with Richmond Tri-Club to be with like-minded people.

Speaker 2: 45:29

And what would I gravitate to if I was that athlete? I'd go to the 60-year-old who's still training and doing a really good job, like what's your secret man? What do you do? And almost always they'll talk to you about hey, I got to be more mindful about my mobility. I got to be more mindful about my strength. We used to cut corners on strength. Even when we do strength as aerobic athletes, we make that strength work into an aerobic workout. It's like low load and high reps and so being like-minded people so you don't develop that bad relationship. And then what do you do? Maybe you move on to golf, or maybe you move on to something else that's less active and you affect your lifespan because now you're not getting that cardiovascular benefit.

Speaker 2: 46:08

So and that's what we're trying to do with Hub whether it's a podcast, we're going to be working on our website even more to have information out there for us so people can do the right things and they can enjoy the sport, they can get a lot out of it and they don't have to get hurt from it. So I think you bring up a point that I don't think we address a lot is yeah, no, there's people leaving that want to stay, that like, why would you do that anymore? So, starting with Richmond Tri-Clubs, seeking out professional help and guidance, getting your body Heal, understand, build Heal first From old bad habits. Heal your body, take care of things.

Speaker 2: 46:45

I know it sucks, but you can't keep pushing, you expose the loop, you keep doing the same thing and you expect different results. So, heal, if you do it, the body can regenerate remarkably quickly when you just give it some space. You have two to six weeks, depending on what the issue is. This is a good start and then in that time, understand, use some resources, some valuable resources, understand the shift, read books like Fast After 50. You'll get resources in podcasts and things that are out there that make sense and then, as you understand that now, start to build in a different way. So if we can provide information and education and resources, I think that might help. But I think you're onto something that, because there are people that leave and, honestly, the ones that don't that are hold on, are miserable because they are pushing what they think they deserve and they're punishing their body until it breaks, and then they'll break and then they'll come back and they'll do the same thing and that's unfortunate because they're not being the best you. So I think that's great.

Speaker 3: 47:51

Yeah, I still think it is. It's coming more to the surface now in the sport but it's still it's not visible enough. That idea of strength training, mobility, that the mental shift that athletes need to make I think a lot of it is mental too, like you talked about. I deserve this. I used to be this kind of athlete. Let me go continue cranking and overtraining and I fatigue myself, I injure myself. So, yeah, it's something that at RTC we're looking to broaden and start to bring that kind of thinking and some kind of sessions to expose members to mobility and strength training. I know we're partnering on One Hub and RTC in August. That should be powerful.

Speaker 2: 48:43

Yeah, and it's an alignment. We're talking about trying to provide the education about not only what to do but how to do it, and we'll have we're really looking forward to a big open house. We can talk about it in a little bit. But one of the things that I see is not only do they not do it, but then what do we do as athletes? We're all in. So then next thing you know we're doing lots of strength, we're doing lots of mobility and it's sort of not timed all that great and maybe it's overdone. So we'd like to think about strength and mobility like salt, right, just enough. It's not so much. It's not more mobile the better you are, and it's not the stronger the better you are. It's be strong and be mobile enough to do the sport we all tend to tighten up.

Speaker 2: 49:25

So if you look at strength and you look at mobility, for the endurance athlete, like salt, it's just enough to make, enhance everything. It's so much better. But if you do too much of it, you've overshalted it and it's no longer a good dish anymore. So we either get the ones that don't do it because I'm a aerobic athlete, I don't do any of that weight training stuff or then we get the ones that are more often doing too much of a good thing, and then that hurts, and then they try to do too much more of the same thing that they thought would help them. So they kind of get caught in these loops. So if there's one, take away, I can leave now for some education. It's like you're strengthening your mobility. It's like salt right, make it better, but don't overdo it, man. Don't overdo it.

Speaker 3: 50:01

That's great. I'm gonna take that away and I'm gonna take away FAST. Is it FAST at 50?

Speaker 2: 50:07

FAST after 50,. Is that what you mean? Fast after 50,? Is it Joel Freel? Is that who made it?

Speaker 3: 50:11

That's a great book man. I gotta get it because I'm turning 50 this year.

Speaker 2: 50:16

It'll give you the why I recommend that book for anybody over 40, because your body starts to change. I'm 45, moose, you've got 10 years on me on that, but we're understanding and that's what makes us better. What we do, the body changes. The way you train now has to be a little bit different, all for two things. It's a win-win it's injury reduction and it's performance improvement. Right, your body performs well when it's at its best and it's a little counterintuitive because you gotta be a little bit easier on your body and know when to go hard. And that's hard and the more people that you're around, and it's individual too. So there's some guidelines. If you get in with a Richmond Triathlon group and you get with like-minded people, don't give up because it's a wonderful relationship. And if you find yourself in a bad relationship with something that you think is hurting you, then just change the way you interact with that.

Speaker 1: 51:11

Sport. So there are several things. It's kind of funny to hear you guys talk about being old because I'm a little bit older than both of you and I've struggled with this mightily because you get slower right. So as you age you get slower. So it's scientifically shown. We lose VO2 max mostly from losing muscle mass. There's a lot of stuff that Rob just kind of just kind of relate to that you can prevent from losing muscle mass. That's strength training, okay. And the other thing that can help you is the amount of protein every day. So if you're eating enough protein every day and you're doing strength training, you lose less muscle mass. Therefore you lose less VO2. But you're gonna lose a step. There's a reason, if you look at the results, that the results from the 56 to 59 age group aren't as fast as the 40 to 45, because you lose a step. And if you're not okay with not running your fastest marathon at 55 compared to 40, you probably should hang it up because you're not, you're not gonna enjoy the sport. But if you're okay, you know going out there and being the best you and doing the best you can. That's a benefit.

Speaker 1: 52:23

And the second thing is the thing that's taken me the longest to learn is you need recovery. So you can. You should still be doing high heart rate, hard stuff. You shouldn't. Just because I'm 56 does not mean I'm out social riding every day. You should still be doing hard intervals on the bike, hard intervals on the run and hard intervals on the swim and you should be lifting. But you may not be able to go back to the well the next day. You need recovery.

Speaker 1: 52:49

So, as we age and you value yourself, if you're thinking about you need to do harder stuff and you need to think about less muscle mass mass loss. There's a lot of stuff you can do with that. But the major factor is your goals change. So your goals, you're not gonna. You're not gonna hope well, you might. I'm not going to. I'm not gonna race my fastest Ironman now compared to when I was 40. I'm just not gonna do it. But I can be very satisfied that I went out that day and I had a fantastic day because I swam and I rode and ran, ran, ran. So goals change and if you don't change your goals, you're gonna be happy in this board.

Speaker 3: 53:31

And in all of our defense or at least defense, rob, you said this a few minutes ago. This is complicated, there's a lot to get right and that's why I think having an expert, a coach, a professional help, lay all that out to get it right is is really helpful. I know you've helped me with that, you know, over the years.

Speaker 2: 53:54

You're so right If we do it right. We're a guy you know. We use the all the time. We're Yoda. You're Luke's Skywalker right, you're gonna be beating the Death Star. It's about you. You're the hero. We're nothing more than the little green guy trying to help you find your way with some guidance. So like, if you can find somebody who resonates with you, who guides you along the way, if you're looking for somebody to tell you the perfect plan and this is the way we do it and we get great athlete results by this one way find somebody else, because it's it depending on the person. So, no, we love it and and you know there's a lot of wonderful resources like that are out there but but how much fun is it that it's complicated? Right, it was easy. It's like that all saying like it was easy. It was like, if it was easy, why would you want to do it Right? I want it to be hard. I want it to be challenging. There's no reward in something being too easy.

Speaker 1: 54:46

So scary goals.

Speaker 2: 54:47

Yeah, set scary goals and then achieve them and then next thing you know you got scary goals on top of that. So, man, it's, it's, it's great, and just sum it all up. I mean, dude, start with a local tri club, right, get out, break that intimidation factor, just go in. If it's still really intimidating, just go and observe, like that guy.

Speaker 1: 55:04

What's a fantastic watching it.

Speaker 2: 55:05

Right, just watch him be a voyeur. And then you'll start to realize like, oh, these are a bunch of clowns.

Speaker 1: 55:10

Right, I can, I can be with these clowns but you gotta be a little careful about that, right? Because if you, if you surround yourself with truly triathlon passionate folks, look out, because it's going to change your life, man, your life and your fitness goals and your happiness, in my opinion, you surround yourself by a bunch, by a triathlon community it's going to change your life.

Speaker 2: 55:33

So I've done it for the last two, two plus decades. Right, it's the people, it's changed my life and it's a void if it's not there.

Speaker 1: 55:39

Yeah, but you got admit you would jump over that drawbridge.

Speaker 2: 55:42

Oh, yeah, yeah, and I've crashed into it. Like I said many times, sometimes I land. The worst part is when you, when you make it, and you make a smooth landing, like, oh I could, I could jump that bridge anytime I want.

Speaker 3: 55:51

Yeah, that bridge that bridge higher.

Speaker 2: 55:54

Yeah, next thing you definitely face plant in the front of that bridge.

Speaker 3: 55:58

The next one yeah, it's doing this in a community makes it so rewarding. It's such a great sport individually, you know, achieving something difficult that used to be impossible for you and you achieve it it's, and it's less difficult the next time around. It's such a great feeling for me that that's what I love about the sport and doing that with with friends and community, and that accountability, that consistency, that camaraderie it's. It is a, it's a lifestyle, more so than a sport, is how we think about it and talk about it Right At RTC.

Speaker 2: 56:34

Dude, that truly is. It's like the Ironman slogan of anything is possible. It brings you into like, just do things that are that are, that seem impossible and make it a better person. So so how, if we want to learn more about Richmond Tri Club, how do people sign up? What? Where do we start?

Speaker 3: 56:49

Yeah, you can. Well, of course, as we talked about, you can just show up at our, at our swims uh 6pm now in the summer out at Robius Landing. That's a great way to get to know us and to know what we're about. That's on Monday and Wednesday night at at six. But, yeah, richmintriclubcom, you can find us there and and and sign up.

Speaker 3: 57:08

It's um, you know it's 30 bucks to be a member and you get that value back with all of the, the race discounts and and and free value that that come through partners like hub, and you can find us on on social media as well. And you know we were, we're we're having fun, we're growing the sport and we're looking for new ways for for for members to to dive in and and volunteer and bring us new ways that we can broker these partnerships and make a bigger impact on the sport. So, love the ideas uh, keep them coming uh from the, from the Richmond community as well, and and uh come on August 10th right here at hub for uh for a free clinic and and and a hangout in a social right.

Speaker 2: 57:58

Yeah, so Thursday, august 10th, we will be here from five to 8pm and it's an open house, so anytime during that time period, and honestly, what a great time. In in alignment with what we were talking about before, which is we're going to be covering mobility, a lot of self care stuff, mobility, strength. We're going to be doing some metabolic testing things here. We've got um little mini clinics on group strength, on trigger point, on stretching, on muscle activation, all geared towards the triathlete. Um, whether we're, you know, a master's athlete, a new athlete or you know a, a, a elite level athlete, it's, it's all spectrum. So it'll be a lot of fun. We'll have, uh, richmond tri club. I think you guys are all going to have some sign up stuff. That's here. We've got some free promos. We'll have some discounts. It's just from five to eight and just fun. Food as well. Food and drinks and good and and family man your new triathlon family is potentially here August 10th from 5pm to 8pm. Come join us.

Speaker 3: 58:58

Love it Absolutely.

Speaker 2: 59:01

Lessons from the knuckleheads. All right, this week, lessons from knuckleheads coming straight to you from Adinfold. Now our president RTC. I don't even know what it is yet. Most of you know what it is. I don't know what it is yet. So what's our lesson, president? All right, no presidente.

Speaker 3: 59:15

So we we talked about this throughout the morning but mine is from my own knucklehead days and I hope I'm getting past this. Uh, on a good training block and that is you're not gaining when you're over training. So many age group athletes you know myself included over my career. You know every ride I go out in a group ride you know, you got to be at the front of the pack.

Speaker 3: 59:41

You got to post it on Strava, you got to, you got to, you got to hammer it, you know. And then you, you keep hammering and periodization what is that? You know. Recovery, what is that? You just keep going, cause it and, and that is the ultimate age group or knucklehead move. So that's it, guys. You're not gaining when you're over training.

Speaker 2: 1:00:04

That's so true, man, and and I'll I'll piggyback on that Lessons from knuckleheads. Social media is not training peaks, right, you do not have to post everything that you do, all the time and your power and it's that is. That is not your training plan. You got other places to put it Right. Um, but what does it? What does the athlete do when they, when they, when they stop performing or they're not, they're not pushing the numbers or running the numbers that they think they should. What do they? What do they ultimately do? They try harder, they train harder and then they, they get less in return. So if you find yourself in that loop and that decoupling where you know the, the athlete who's striving, and they're trying to, they're trying to perform better and they see that they're working hard, but they're getting less than results, they're just going to work harder and they're getting less results. If you find yourself less than knuckleheads, beautiful, give yourself about 72 hours or even a full week of active recovery. You don't have to sit on the couch, but just make stuff low zone too, and and then come up and out of it and the next thing you know you'll be performing even better and you're going to want to post even more on social media, but save it for train peaks.

Speaker 2: 1:01:06

Excellent, that was a great podcast, thanks to Adam and Richmond triathlon club. It is just um, it's a luxury for us here to have Richmond triathlon club and all the things they do and uh all the volunteers to keep it running so smoothly in your area. Uh, do a Google search, see if you can find a tri club. If you can't start one, there's more people like you that that would really uh like to create a group. Um, again, whether you're an experienced uh triathlete or a brand new triathlete, um, everyone benefits from a club like that.

Speaker 2: 1:01:43

So, uh, look around. If there's not one, get one started. I'm sure Adam can be a great resource of what that looks like, but, um, but get it started. So we will have our open house here, as Adam mentioned, five to eight PM, august 10th that is a Thursday. Uh, from five to uh PM to eight PM, and lots of door prizes, giveaways, lots of um educational clinics and classes. So we'd love to have you here, um, but everybody has left studio, so you're left here with me and, as Moose would say, when you come to a fork in the road, always go uphill.