Bread of heaven, bread of heaven, feed me till I want no more. Feed me till I want no more. Feed me till I want no more.

Shem my Emma. And welcome back to what's the care and fam brought you by Ruby hosted by Pinerallo. We're back. We're back. Six. Can you believe it? It's going so fast. It has gone really fast, actually. And I feel like we've had two previously very good episodes where we've had lots of nice comments with Amy and Orla. So thank you everybody for listening to those. Yeah, thank you. I really enjoyed those. I learned so much and it was just, they were really

interesting. Yeah, I feel like we could do second episodes with both of them because there's so much to talk about. Easily. But what have you been up to these past three weeks? What have I been up to? I feel like it hasn't been that long since we were last year, but it has. No, yeah.

I have been, I dip my toe in the triathlon world.

I was presenting it, not actually doing it.

I did see.

Just to confirm. but it has. I have been, I dip my toe in the triathlon world.

I was presenting it, not actually doing it. I did see. Just to confirm. How was that? It was really good. It was nice to do something a little bit different, although triathlons start very early. They kicked off at half seven, which meant I had to be there at five in the morning. Why did you get there five? What'd you know? To prep and do the pre-recording stuff and we have to talk to all the athletes before they start the event so make sure we get that all in. So it just was... We need to do like a day in a life of a presenter. Yeah, that would be fun. Yeah, damn. I mean not every day looks like that. No. But it was, yeah, it was good.

What else have I been up to?

Lots of bike riding and went down to St. Davis in Pembrokeshire for a few days, which was good. We had lovely weather. So lots of nice walks and food. It was bliss. Yeah. What about you? What have I been up to? I've been training quite a lot too, yeah, back into training, a lot of gym, a lot of track, a lot of turbo. It's on the turbo this morning. Yeah, we had to delay the podcast starting today because Emma was on the turbo, but I was okay with that because I had a long drive. So I had a long drive. So I was on the turbo this morning. I'd rather because i was thinking i was like oh do i do it before the

pod or after and i'm so glad it before because then get it out the way yeah i was pretty moving

this morning so i did that that was quite good what did what was your session so i had zone three um

zone two sorry endurance rider this is i did not know sprint pure sprinters did like zone two and zone three. Is this like a new thing? Have you always, yeah. Game changer. Yeah. Is it good? Yeah. Like, yeah, I think a lot of people out there think we just, I'm on track for 20 seconds and I just do those efforts every couple of hours. In my head, that's what I think. Yeah. No, we do a lot more V-O-2 things, a lot more endurance-based rights, just because I'll now be sprinting 10 times in a day. And we need to back it up. And I remember saying before because I was saying how it's changed a lot. And I prefer this new way of sprinting because I like a little bit of endurance. I think it works for me.

But I was saying to my coaches before, before people would throw up after an effort because

they weren't fit enough.

Do you think that's why?

Yeah, like they weren't.

Really?

Yeah, because we push our body so much and like it's really hard for us to like try and do

that over and over again because before you wouldn't have that

Endurance or that anaerobic or that just base of fitness

Whereas now I think we're catching on to like the fact that we need to have a bit more

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