I just want to show you one thing I had
this me sitting out in the office here
under the mulberry tree had a female
jumping spider lanta my leg the other
day I could tell she was pregnant he
said every was so so fat she's a fat
that spider so I put on this leaf behind
me and I could tell she's looking for
somewhere to lay her little egg sac and
she's madder than this behind me I'll
show you it's pretty cool you might be
able to see you might not but you just
can sort of see here it's like a little
pencil to see
it's what my finger is their little face
looking at yeah it's hard to see unless
you're a spider not you go to tell but
it's just chilling out man a little
buddy but it's just amazing just be able
to see what they feel what's going on
there the spider and I'm sitting
squashing the poor little bugger I just
put up my my hands that jump in my hand
and the leap inches straight away soon
and unbelief he's scouting it out and
lay up she's gonna be you're making a
little silk cocoon there and playing
some little eggs for bottlings anyways
did 1130 kilometers from the bike last
week 1130 after two days recovery just
in 70s day 90 on Sunday I feel on the
black this morning I went out and they
feel so fucking strong on the bikes it's
pretty cool feeling it's a good feeling
just totally natural meant totally
natural just just that high-energy
feeling again and those that know I'm
talking about
ya know what I'm talking about is it's a
pretty good feeling man when you can use
you can just ride with hard you want up
any Hill and last week was amazing it's
a lot of a lot of social riding that
none of it was stressful it all is it
was just so much fun it's talking with
people trash-talking people riding up
hills racing up hills doing 26 decays
one day and just thousands of cyclists
on the road in turnout under time and AD
latest rallies really good such a great
way to get in some getting some miles
and legs and none of it I'm Toby
honestly not a single kilometer felt
like a chaw
why I was carved up hydrated I was going
to bed eight nine o'clock every single
night so taking care of a sleep water
sugar every day and just the the mental
stimulation of us being around
like-minded people all week this is
fantastic but having that foundation of
sleep water sugar every day solid it
meant that my mental state could always
be in peak peak excitement peak fun peak
gratitude a peak appreciation for the
being in the moment and so it's gonna
share that again eleven hundred and
thirty kilometres sleep water sugar is
your friend
it's fantastic so this week I'll just
have an easy week recovery week just
maybe 200 or 300 kilometers it's
cruising around and then next week we'll
jack up a bit more again so you got to
have you recovery weeks in there as well
you can't always go go go go you gotta
have the car be weak absorb the training
and your body goes up again so this year
2012 it's gonna be you it's gonna be a
good year for fitness it's gonna be a
good year for fitness I got the Bangkok
Ralph and coming up thanks in February
we've gotta be 21st
and all that so looking forward to that
one that's gonna be a hot run so the
question the day someone asked me Harley
what about olive oil what's your take on
oil my take on oil it's good for your
bike chain it's good for massage it
turns your food I'm not a fan of oil
I'll eat a salad if someone's put some
more on there it's a little bit but
otherwise man the less all you eat the
better your fitness and health it's
gonna be oil is just like it's just
going to slide up your system we're not
designed to be consuming oil oils like a
refined fat so it's good for massage
it's good for your bike chain but we're
not the Tin Man
we don't need to oil they had knees and
elbows with a you know some oil and
nothing we're not a bicycle leave the
oil for the bicycle leave the oil for
massage do the experiment just do the
experiment do your 10k time time
yourself for a 10k and then have as much
oil as you want that week and then say
do a 10k time trial Sunday morning as
much always run that week and then do
another 10k time trial at Sunday morning
and just notice how your legs feel
notice how your time goes down notice
how it's harder to breathe and harder to
really pump it so just notice that do
the experiment I encourage people to
experiment don't just listen to me do
the experiment dude you know be
objective write down you know calories
consumed training blah blah blah sleep
intake hydration do the basic
experiments you can form templates that
work for you versus spend the rest of
your life just sort of confused and
walking around and you know it's like
like riding bike it's like if you want
to get fit you have to follow a training
program so you know you're not under
training and you know you're not over
training yeah you got you got to do the
basic math to grade - maths the grade
one mouth even just the basic stuff it's
like not budgeting for the week
you know you got a budget for the wait
could be money or whatever your mark for
what are you worrying but he's got a you
gotta have templates to follow use
numbers to advantage
