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Welcome to Spoke and Sole, a community built around two things that keep us moving, cycling and running. Whether you're chasing miles, hitting new routes, or just out there for the love of it, you have found your crew. We're here to share stories, tips, and anything that keeps us motivated. So lace up, clip in, and let's get moving with your hosts.

Welcome back to Spoke and Sole, home of the essential athlete. I'm Terrance, and as always, I'm here with Anthony. What up? And today, we're gonna be talking about a topic that is beneficial to all of us and I'll start by leading with a little example. We're just coming off winter.

I know I said we're just coming off winter. Well, we're well into spring right now. We're in May. But you know what happens during the winter? A lot of times well, I'm not gonna say recently.

There were times right when October or November would hit where we would put the bike away and then focus solely on actually running. And we wouldn't look at a bike or touch a bike until probably May. May, yep. Right? But then when you first get back on that bike, it's a struggle.

It's a struggle. So today, what I want to do is I want to provide the community with three tips to balance out those training blocks, right? Typically, again, like I said, typically for us, winter was a heavy running block and then spring will come, we switch to cycling, be heavy cycling and then vice versa. But before we get to that, what I want to do is I want to talk about you for a second because I know you've just recently signed up for a race and we are just coming off one of Well, I'm going to imagine you just came off a heavy cycling block because now since maybe two years we've been using Zwift. And so actually Zwift has kind of changed things for us because

Zwift has changed the game. Shout out to Zwift too. Zwift, can we get a can we get an endorsement deal?

It it it it changed it changed the game from this perspective. We went from not touching the bike all winter to me primarily, mostly what I'm doing outside of I have added in strength training because that's very important. Strength training is very important. From not touching a bike to pretty much, ride at least three times a week during the winter. So tell me about this race.

What made you decide to do this race now? And then let's talk about how your training has been going.

Well, first off, did Courtney tell you that? How you feeling about that? Did I tell you that?

You told me.

Okay, alright. Court, shot out to Court, caught me telling secrets. But what happened was, again I always loved the hustle, but I, you know, I think as a as an athlete you understand there's training and then there's actual racing.

Yeah.

The mindset of it makes you do certain different things. So just to give a little bit of history, the last time I've actually raced was the, I had a did not finish the Ironman.

Yeah, Ironman, yeah yeah.

And you know being as transparent as possible, I'm not sure what that did to me, Like you I finished the race and everything but I think not, it wasn't a did not finish but it was that experience like that was was a ghouling experience to have to swim 1.1 miles you know they have to bike 56 and then run a half marathon. So I think physically and emotionally that did something to me.

I remember I remember you training So for

it was almost like it was almost like that season of what we did when we after we did the the 11 or 12 half marathons like I was just out you know like I was out so it's been about eight years and they they just kept flying by. I mean we were training and doing everything else but what brought that back is you know some of it is you know actually you know you continually go to the races and you're like, Oh man I missed that you know like you're seeing someone cross the finish line. Don't give a damn what the time is, but you're just seeing them cross the finish line and then you it's like that itch you start getting that itch again. Like and I know you remember this but I used to have my, I was telling myself like damn I haven't kissed the bricks in a long time

and I

miss that you know and I miss like I miss that and I also think what I learned from a psychological standpoint is as much as I've trained and did all that you know I probably wasn't doing what I could do because I didn't have a goal that I was pushing toward, I was doing it and it was just for that so I was like you know what, I didn't want a week to ten years and I also want to get back into, the triathlon world so, from a base building perspective, you know, my strength has always been the run so I gotta go back to the run so I figured you know if I could get that piece of it done it could be a two fold thing where I could get back into the running piece of it from a solid perspective and see where I'm at so that that can at least still be my superpower and and figure out and gauge what what the other two are gonna look like.

So, you got this race coming up. Yep. You've been cycling all winter. Yep. What'd your legs feel like when you hit the road?

Well, the one good thing too is, and, you know, we talked about that in the last episode about the essential piece and about, I'll call them micro workouts. My life is hectic so I've always like the last a couple things so I've been trying to secretly build back the beast so like matter of fact last week was my first first one year swimmerversary where I swam for like one time a week for 52 I'm proud of that too because I hate swimming like I hate it.

You do enough of it.

But but but I but you know what but I I know that okay I got that beast you know and I knew okay if I had the swimming beast piece to it we you know shout out to Tempo T2 because he converted me to Zwift and I feel like that piece of it has helped me from a running perspective because my legs are solid, Yeah. My legs are solid and then going back to the running piece I really just have to work on the mechanics of it, know, like the breathing aspect of it, the mental aspect of being on the road like that's the hot and we talked about that before we started recording The mental aspect of I gotta carry this weight, you know what I'm saying? I gotta carry this buck 90 for whatever amount of time and get comfortable with doing it. So that's

Yeah, see, I'm glad you mentioned that because there's a mental aspect of it, there's also a physical aspect of it The fact that you stay ready is beneficial for you. But what happens to some individuals, particularly if the winter they're focusing on a heavy training plan for running, and then as spring comes on, they get into cycling, they're going to feel it in their legs, So the question becomes, how do you avoid that? And well, cross training is one of those things that I don't think people do enough of, and cross training should be part of your regular training, But I think the biggest thing is, and I'll say this as tip number one, tip number one is you got to avoid the drop off. And what I mean by that is, again, don't drop one sport during a training block. If you're training for a marathon, you have these heavy run blocks.

Don't completely drop that cycling And aspect of the reason for that is this: If you think about it, right, your heart and your lungs, they don't care whether or not you're running or cycling. That's going to be there, right? The cardio is going to be there. But when you start talking about, and you mentioned the mental aspect of this, when you start talking about from a physical perspective, your muscles, your joints, your tendons, they adapt to what it is that you're actually doing.

Right, and that's why I don't, you're right about that, that's why the drop off is not good because if, I and always tell people, you know, I'm sorry to interrupt you but I've all like even I've always been a better runner off the bike like people struggle in triathlons like everybody struggles with the run. I never struggle with the run but what I realized is the reason why I don't struggle off the run is because of the bike, my cross training on the bike. Like by the time you know I get off the bike my legs are warm and ready.

Yeah.

You know what I mean? So if if I had you know not utilized one or the other then you know I wouldn't have a good run and that's again I know it's like you know spoken so but that that piece of it for the triathlon woke that part of me up to say oh okay that makes sense you know like the front and the back of the legs you know and vice versa even with the running piece you know the running piece helps you to be stronger with your legs so when you cycle and it's you're right like when you when you find a good balance, I think that balance helps to helps you in both in both arenas.

Yeah and it's okay to mention triathlons unspoken so the swims the swim is silent.

Yeah. Because we don't. Because we don't do that.

But listen, we're open community. We welcome. Know. I know. We we welcome everyone.

But I'm saying though, but those but those things and I think even what you talked about too with you know whatever that may be whether it's you know the strength training like all that I think it's a to me it's the totality of your hustle. You gotta put those little pieces in you know for wherever you are you know and at whatever levels to get you to where you want to be and understanding too to and you're right with the and I you said the balancing act I'll say the juggling act the juggling act of trying to fit them all in so that you don't drop one so that the other one you know doesn't suffer from it and I and I'll say it we were talking beforehand I'm excuse me I will never go back and we're going heavily into cycling season and I'm either Friday or Tuesday is gonna be like once we get jump back into cycling is gonna be my run day. Yeah. You know that's gonna be my long I mean I'll have I can't do everything you know and a great point that you make too and I think we should point that out to athletes a balancing act does not mean that you have to do everything it means that you at some some point in time you may have to scale back certain things so when cycling season comes my the speed of my run may suffer a little bit because I may not be able to fit two runs in but and I may have to swap out that speed temple run for that long slow distance run so that I can you know I can focus on the cycle piece and then once the season goes back to the wintertime then I can go I can revert back to you know a more heavier focus on the running piece and dial back the cycle.

This is where that minimum effective dosing comes So in, if you're training for a marathon, right? Throw in a nice, easy, thirty minute bike ride. If you're in the middle of a heavy cycling block, twenty minute jog, nice and easy. So again, it's really about, you said it, juggling, but just making sure that you keep that balance there.

Base football, the base, whatever. Think the base for the non dominant sport at that point. Yeah. Because the base is important. You know, the base is, you know, and I had lost my base because we had gotten really crazy on cycling and like

Oh

my God it's so hard to get back like I have to say like it's taken literally like a year and a half to really get back to where it's like okay, like it's second nature versus it's laborious. And as a runner it hurts because in your mind I'm like I did four damn marathons like this is bullshit. You know saying?

I remember, and this was a couple years ago, again, coming back from coming back or or coming off, you know, because there were some some some times from a cycling perspective where, I mean, we would go out and we would do like when we build up to a century, we do sixty, seventy, eighty, ninety, and then hit those 100 miles. And then I go for a run. And again, from a cardiovascular perspective, I was good, but my legs, I'm like, well, how come you ain't moving? How come you ain't moving the way that I know you actually

And can't the head you was like, I'm a runner still, right?

Yeah, yeah. So that leads me to tip number two. I think that you have to actually avoid the recovery run trap. And the reason I say that is because for me, there's a bit of a myth behind the recovery run. And when I say myth, what I mean is from a scientifical perspective or from a everyday enthusiast athlete perspective, a recovery run does not put you back into or doesn't put you in any of a better position than actually just resting.

Right?

I agree.

And the reason why I say that is running is an eccentric movement. And what I mean by that is it doesn't make a difference how fast or how slow you're going. Your body's going through a process of tearing its muscles, absorbing that shock, and then rebuilding from it, right? So for me, the better approach would be rather than doing a recovery run, do a recovery ride.

I agree, because it's less wear and tear. I agree with you 100%. I think that and it's funny that you're saying that because normally if you know, once I do, it's funny. I mean, you can check Stravica's. And it used to be different like normally like if you check my stats like now like my long runs are Sundays and I normally will not go back to a run next.

Normally you'll see me like if we run on a Sunday depending upon how grueling it is I'll either take that Monday off and if I don't take that Monday off it'll be a ride.

Yeah. And you know the thing about it is, I say this, again, experience provides you the opportunity to learn certain things because I used to be I used to get caught in the recovery run trap all the time. I remember, running I remember it was one it was one half marathon in in particular. It was one of Gary's, and I ran it, and I ran it faster than I was going to run it.

Was it the chocolate milk or something like that?

It wasn't the chocolate milk at the time. I think it was

Chili Willy?

No. Because the chili it's the chili I don't do the chili Willy.

Chili Willy. Yeah. Don't do the chili Willy. No.

But I mean, the the the the short of it was, you know, the next day my legs was, you know, I was like, oh, I gotta go out here and I gotta do this recovery run. But at the time I didn't understand that, again, regardless of how fast you're going, each one of those steps, you're putting like three times your body weight on from an absorb, from a shock absorption perspective. And, know, it didn't, I could have just rested, you know what I mean? And been in the same position. So the benefit of cycling is, you know, cycling is just concentric, right?

And so you know-

There's no pressure.

There's no pressure, you're spinning. And what it actually does is that pumping, it actually revitalizes, it pushes fresh blood into your actual legs. So you get that aspect of nutrients being pumped through your legs, which has an actual benefit to it.

And it loosens your muscles too, I have to I think, and again all athletes are at different stages, where they are. Middle aged person, middle aged athlete, so for me it's about longevity, it's about okay, you know I wanna get from this workout to that workout you know injury free while also making gains with what I'm trying to do you know and again a lot of it's about being strategic you When you talk about the balancing act also and I think one thing we should talk about is how important it is for rest. You know I think a lot of us think, you know I was talking to Courtney and I was telling him how know court likes to go and I was telling Carl, I'm like, you know, like, no, man. Like for me, you know, at 55, like I'm good with four workouts a week. Like that's good for me.

You know,

I'm going ask you a question about the four workouts.

Okay.

Is one of those strictly stretching because you put it to five?

Yes. The and again, like you talk about the about how experience teaches you different things. So and I'm still tweaking it to to kind of find like where my my my sweet spot is but my my swim my swim day is normally a swim and stretch day.

I know I know we we said we can talk about swim but I said it was silent. That's when something silent is

but but but that's that's like my that's like my stretch day and you know the not really like total workout, but I'll do like strength and stretch.

Yeah,

you know and then but like for the four workouts normally one has to be a swim. One has to be a run. One has to be a bike and then that fourth one is either a bike or a run.

Yeah, so what I've done is I've separated out strength training and stretching. I dedicate one day to complete stretching, And that's just to put my body in the proper condition, whether it be from a hip perspective, from a hamstring perspective, from an upper body perspective. I dedicate one day to completely stretching because again, when I get to whatever the other exercise is, I'm ready. And then just going back to the whole recovery run piece and that trap, when I say swap out the recovery run for a bike ride, very, very low impact, high cadence, probably around 90 revolutions per minute, but easy, easy thirty minute bike ride.

And I think you make, again, make a great point too, think people, there's a misconception, like I got, a bunch of my buddies who I grew up with, know, they ride and they have this misconception like that we're like beasts, oh I don't wanna ride with you and I'm like dude, like first off, I'm not the standard like you got the wrong guy I mean like you see these little stats but like I mean for the most part I mean unless we're running on a Sunday dude I'm I ride thirty minute blocks you know and those blocks have you know different strategies whether it be like you said the cadence.

Yeah.

You know sometimes it'll be you know like shout out to Bernie on Zwift too, that's my man so you know I don't wanna hang up Bernie. He's

naming bots on Zwift.

Bernie's my man. And I joined this crew Bikealicious because it just sounded funny, there's some, you know, but you, I know I get in there and it's either, you know, I get in, get that tempo thing in or sometimes, what I learned from you two is, or I'll get a, a section that is climbing. Yep. So that'll build the strength in my legs. And I have to say, you know, when you do those things and it's, you know, it's strategic, you're gonna get the return on investments but also understanding that, you know, you can't go hard all the time.

I think that's a misconception that a lot of people, non athletes and especially athletes that they have too, know and I can say from a, we to me and you were texting me the other day from a bounce back perspective There's a hidden or unseen benefit of training in Zone 2.

Oh yeah, 100%.

Like like you know, like I've I've I found that you know even yesterday working and doing speed work, again it's about being an educated hustler too, you know understanding that you know, I think I was when Cort and I were running the other day I was telling him I said listen, know because he's much younger than us so I'm like dude like he's I'm like dude I'm gonna be 55 man and I'm not making excuses for that I said but I want to do I want to still be doing this at 65 so you know and I understand that my body doesn't recover the same way that it used to when it was 45.

Yeah.

So I you know knowing what you you know what you can do what you can't do and also understanding that at this stage for me like and for some of us as well like hell I've gotten medals I've gotten PR's I'm beyond that stage. I'm like okay, I'm thinking of beyond you know to be able to hustle and to be able to do everyday regular things that people as they get older have to do and I think you know especially in American society, we've lost focus with that piece of it.

Yeah, there's one thing that you gotta make sure that you add in there that you gotta be able to do, right? Because we can go out and do a nice easy zone two, hell we can do zone one sometimes, but when that person tries to blow by us, we gotta show them, hey listen, we might be taking it easy out here, but game recognized game. And last time I checked, I can move.

And I think that we did a great job with that last season. I have to say we did you know

Yeah I mean

Yeah I think honestly you know for me and we talked about this a little bit before like I'm having more fun than I've had in a long time like just you know enjoying it I think for a while a long time for me it was I was chasing medals you know chasing PR's but like now it's like we get to get together laugh have fun whatever and in between that too we still put in work you know and I'm looking forward to that to this season you know for us to be able to do you know and again we've adapted you know like we adapted like you know every now and then you know even with the rides during the rides like our rides aren't always chill you know sometimes it's chill and you know, what's the new saying, they push the button.

Push the button. You gotta push the button.

Yep, and I agree with that too, know, and I think again, it's with the balancing act, you know, and understanding that you don't have to always be on 10.

Yeah. And that's a great transition to tip number three when we talk about maintaining balance when switching from whether it be a heavy cycling block to a heavy running block. And that is resetting mental baselines. What I mean by that is this. If you go into a situation where you've been training for a marathon and you're at that point where, you know what, I need to now switch gears and you get back on the bike.

Your expectation should not be that when you get on that bike, you're going to perform like you did when you were going through those heavy cycling training blocks. You gotta be able to let that ego go, and you gotta be able to build that base up again. Again, adaptability from a body's perspective plays a huge role when you start talking about those things. So mentally, you have to be able to say, listen, I know I did that a couple months ago, but yesterday's price ain't today's price. Amen.

I gotta work I gotta work back up to where I where I was.

Listen. You you're preaching the gospel right now because I think that's just in general where you are in hustling, you know, I think, you know, like even yesterday, like I was humbled, you know, or I am humbled because you know, I'm like I'm like, you know, like back in the day, like, you know, know, it was back in my day, you know, but we like, we remember when

I'm back in my

day, when like, I can remember a time when I was dropping eight minute miles and I was barely sweating, you know, but you have to come into realization like okay you haven't been running that much and you know, it may get there but you may, again, like you said you have to humble yourself to say okay well, you know, I'm gonna be okay with nine and then if it gets to that point and understanding that it takes time to get to those particular things even if you're not going from you know heavies to this to that and reshaping your mindset as you even as you age particularly and I think that's one of the things that a lot of people don't do. Think people thinking you know like again what you used to be able to do at 20 you know it may not be the same at 50, it may not be the same at 70, you know I think, I think that's how a lot of people get injured or they get dissuaded from the sport because it's like I can't do what I used to do but it's like what can you do now?

Yeah. I think that it's important, particularly when we're, because we're talking about switching these blocks, you have to adopt a day one mentality, right? And the easiest way to do that, if you're talking about the bike, do a fresh FTP test. See where you are today, right? And then you base everything off where you are today.

If it's for running, do a baseline five ks. Again, from an Eagle perspective, I think we tend to rely or we tend to have trouble letting that ego piece go, thinking about old PRs and where you were yesterday. If you adopt the day one mentality, you look to say, Okay, well, this is where I am. And here's what it's really gonna do for you. You get a true sense of where you are.

And if you understand or you know what your goal is, now you know, Okay, well, get a sense of, This is the work that I have to do to see if I can get back to where that was. And there's nothing wrong with that. No. That's that's that's growth. Whether it be from the perspective of getting older because I noticed, you know, you've been talking a lot about this getting older.

I talk about mature.

Mature. But

or or or if it's just, switching from, you know, one training block to another. And I like the fact that I know I'm messing with you, but I like the fact that you bring in the age to it because, again, these tips aren't just for switching between blocks, you use them where they can be of use.

And

I think it's important to not put yourself in a position where you're operating off an old manual when new technology has come out and you've got an opportunity to You're absolutely

right about that. And it's funny you're saying that because every now and then I, you know, I got a battle with the two egos on my shoulder where it's like shit like I ran this you know and even now coming back on the comeback or the bounce back trail to a five ks understanding that and again I don't know how it's gonna go but understanding that okay I have this goal but I know regardless of whatever the goal is I put the training blocks in now who knows I mean I know at least I should at least be where that baseline is Yeah, you know and now if it exceeds that baseline that's okay and maybe we can re you know we can reevaluate that after the fact but I know you know again for example yesterday you know I went out I did the floor it was a test because I wanted to see what I could do and I was surprised you know I was like like said I did like one of the quarters like at like eight eight zero two and the fastest I got up to was like seven thirteen and I was like I like I ain't seen him in a minute but I also understand that okay that's a baseline that shows okay maybe you're somewhere in that and but at least you know where your baseline is and like you said where you have to grow you know and if you can gradually get there you know without being mentally burnt out or getting injured or whatever else again you're right when you put your ego and I think for me that's the most important thing that you've said in this particular episode is you know hustling you got to learn to put your ego and check your ego.

Yeah. You know understand that.

And we all struggle with it but

No, no we do, no we do, we do listen I can be as transparent as possible you know because again you have good days you have bad days. You know I can remember these days that you know we're out there on the road and riding and I'm like I just don't got it you know what I'm saying and then there's days I'm out there and I'm like

what kind of an ad? I'm like I'm in this

piece. What kind of Where I listen where I do the opposite of what I'm normally doing when normally I'm laying back in the cut and I'm out here pushing the button and I know they're like what's up with this dude? You know understanding that you know sometimes you just take what your body gives you and you appreciate what it is at that point in time because everything that you think that you plan to do doesn't always come in, doesn't always come out to be what it is you know and also and especially on race day remember that say we used have to say anything happened on race day, you know like you anything you know, any anything can happen, you know but understanding too at the end of the day is that gift and understanding like you said if you balance if you balance out not just your hustle but with your life all those things you know you can do all those things together. Yeah. It's important.

You know I think you know we all talk about the hustling perspective from a physical perspective you know but for me it's a mental health thing you know it's it's one of those things where you know we're talking about the balancing act and avoiding the jumping but for me the hustle is a balancing act on how I can balance you know my mental health you know the things that you got to go through every day you know as a father, a husband, you know a person you know in your career and how you put that block into it and how sometimes you need that piece just so you can make sure that you're operating on a regular playing level and you're not out here trying to kill nobody so you know so it's it's so so it's one of those things that you know I think and again everything is all circular but I think like you said like the balancing act is important you know not just in hustle but also in life and we talk about life and sport here.

Yeah I think it's very important to actually to bring that in. Also to point out, again, what we're trying to do with this community is we're trying to provide some useful information, whether it be for running or cycling and silently swim. But at the same time, when the opportunity comes up to talk about life, we mold that in there. Again, this is not one of those situations where it's rigid, this is what it is, right? Sometimes things bleed over into areas that it makes sense for us to actually have a conversation about.

And when that comes up, we're to have that conversation. There is one thing that I want to just go back and it has nothing to do with anything that we talked about today, but it's something that I mentioned in the ecosystem episode, and I was incorrect, and I'm not sure if you even know but Johnny from Johnny's place has moved.

Johnny's on EP no more?

He's not in East Providence anymore, so at 11 Baker Street is not the correct address. He is now in Riverside. I think it's 892 Willett

Ave? Willett. That's still EP, though.

Well well, I mean, actually, it's closer because once you go over, Riverside is that first. You take Veterans Memorial, that exit, you just keep going down there.

Oh, okay.

And that actually ends up turning into, it turns into Pawtucket Ave, but then it turns into Willard Ave.

So you must've been nowhere to bring your bike there.

No, no. So what happened was, what What happened happened was was I haven't made it there yet, but I have to go there. And so Sandy told me, and I didn't even realize, she goes, Oh yeah, well Johnny's is, he might be closed right now. I'm like, What do you mean? She's like, He's moving.

And so I texted him. And And that's when he's like, nah. He says, I got my own spot now. He says, he gave me the address and he's open. So it's Monday through Friday, I think ten to six or something like that.

So what do you mean by his own spot? The other spot wasn't

Well, know how that building where he was in before, it wasn't there were like four different places in there. Was on the backside, but then it was like an insurance place and an attorney. And so what I'm imagining is now it's just an individual And I was gonna go there on Friday because Sandy has to bring her bike, her trainer down there to get tuned up. I wanna talk

to You her up? I mean, you tune your trainer up?

Oh yeah, he did mine last year. Yeah, but listen, again, we had this conversation about maintaining your equipment. I do,

mean, listen, I oil it, I clean it. I mean, shit. Oh,

Yeah, yeah, yeah. So, yeah. So that's so Johnny is not at 11 Baker Street. He I believe it's matter of fact, before I give the wrong address out because, know, now we I'm getting way off way off the life topic here. But I do wanna get out there because Johnny is I wanna talk to him about it's 982 Willett Ave Riverside.

Okay. And Monday through Friday, ten to six. But I wanna talk to him because I think I wanna look at getting had, Trek had us, I don't know if they're still on sale, might try to get out there at some point, a three d printed seat. Well, because of my back. Okay.

Right? And so the idea is, because I have the split seats, but this is supposed to be the flex in the actual seat prevents you from having to slide back and forth, which is better from the research that I've done if you have like a protruding disc in your back, like I have.

Alright, so they print your booty?

Not the print So, to summarize

got to know about that technology. No, no, no.

To summarize, it's a three d print. Is this the seat that's three d? It's not printed based off your butt.

Okay, because again

It's just a three d printed

Listen, we can make a So ton of money off of maybe we could invent something where, you know how you go in and they put your feet down and then they make a mold of your feet? We can make one with a three d printer. Sometimes.

Can mold

your butt.

Sometimes life happens and you get information that you didn't think you were gonna get. You thought you came here to get information about cycling, running in the community, and you're getting information about three d printed butts. So to sum up, think that's a great way to transition to the end. To sum up, when we start talking about that switching between those blocks, there are three tips that'll help you maintain that balance. Number one, avoid the drop off.

Don't drop on sport just to focus on the actual other. Number two, don't get caught in that recovery trap. If you're in a heavy running cycle, right, for the recovery, do a nice easy bike ride. You can switch it for the bike ride too. If you're doing heavy cycling, do a nice easy jog.

And then lastly, we all struggle with this, but you gotta reset your mental baselines when it comes down to what it is you're actually doing from that switch, whether it's in life and you're getting older, or if you're going between a heavy run block and a heavy cycling block. As always, we are Spoke and Sole. Thanks for sitting with us. In the meantime, keep those wheels turning, keep your feet moving, and we'll see you on the next episode.