Dylan says my wife and I are a couple of weeks away from having our first child.
I understand sleep may be hard to come by in the coming months.
What do you say about that?
Emory?
What do you mean maybe?
Yeah, yeah, exactly.
But I've had a super productive off season, thus far, 15% FTP
bump using adaptive training.
Boom, 15%.
That is huge way to go Dylan.
And he says, am I training?
Motivation is high.
And this scenario having a newborn or any other situation where, you know, your
sleeping recovery is going to be here.
Would it be best to either alter your training to just one hour endurance rides
that require less recovery or having fewer rides per week, but with a bit more
intensity, thanks guys, and gals for all the hard work you put into the podcast.
I think what he should do is three workouts a day.
Hey, get outta here, Nate
attacking me for the listeners.
Can you please describe.
We should.
I wish we could just, I wish we had the staff where we just cut
back and forth, like live to
yeah, it'd be, yeah.
I've said a lot of dumb things.
I eat a lot of words.
Um, uh, yeah, I thought, well, we're done when we had our first,
we are a little guy, Simon.
I was like, yeah.
Okay.
Um, I'm just going to split up my workouts into three times.
He takes a little naps.
So when he takes an apple, just jump in, I'll get in some intervals and then
I'll just kind of piece it together.
And by the end of the day, I'll have the workout done.
I think.
I think it might have happened one day.
Well, you just hanging out
in your Shammy all day, too waiting.
I experienced the plan.
It was gross.
Clammy Shammy is the worst.
Uh, I, I took it off and then I put it back on and that's Chad level.
Yeah.
Chad doesn't mind though.
That's the terrible thing.
I don't know how so we can, we can roast chat as much as we want.
He's not on here.
He's here too.
Yeah, that's true.
Yeah.
But, uh, Amber, this is well within your wheelhouse.
Uh, what would you say to Dylan?
Like, do you want to just do all endurance work because then
it's not as strenuous on your.
Although, if you're doing a lot of it, it's still pretty strenuous or do you do
less rides and keep them more intense?
What would, what would you say?
Well, first thing is, it obviously depends on your goal, but if you're all answered
this with the assumption that the goal is just to maximize general overall fitness,
um, and in that case, you know, I would, I would suggest sticking with a training
plan because it'll end up being a mix of.
Uh, training zones and you'll hit those different energy systems.
And I think that that would be the best use of your time
is to mix it up a little bit.
But I want to break this down a little bit further into two parts.
So one is the planning that's going to be required for this, and then the execution
and the planning is tricky because there's a lot that you can't plan for.
So right now with our little one, When she goes down for nap, it
could be 10 minutes or three hours.
We don't know.
So it's really hard to plan.
So when I say planning, and then this instance, what I, what I really
mean is talk with your partner about how you want to support each other,
to continue, um, to include these essential elements of what maintaining
your own wellbeing in this time.
Right?
Because it's going to be really important that you each take care of yourselves.
And in order to do that, now you're really going to need to lean on each other.
But that support to make space for that.
Um, it will not all be sunshine and puffy clouds, but I think it is really
important for people to remember that as much as you're going to be there caring
for this new little one, you need to continue to invest in your capacity.
To care for that little one.
And that gets harder and harder as you start losing sleep, um, and
becoming more and more sleep deprived.
That's, that's the big one that people talk about, but there's a lot of
other stressors that come with it.
I mean, this is a new human being that is a hundred percent dependent.
And so the amount of time and attention that it takes is really hard to wrap
your mind around even as it's happening.
And it's even harder to do that before it happens.
So it's really good to have these conversations with your partner headed to.
At least establish some expectations, so that you're really on the same
page together about how you want to approach it, pretty flexible about that.
But the communication piece is really important.
And it's good to start opening that line of dialogue ahead of time.
As far as getting specific about training recommendations and
planning the specific training.
Again, I would highly recommend going with some kind of a training plan, but really
dial back that volume, go to the lowest volume possible plan, um, as a starting.
If you can add more, that would be great.
Right.
But start with the lowest volume stick with a plan so that you have
that mix of different energies zones that you're touching.
That would probably be the most effective thing for your fitness.
Um, and that's kind of what I would recommend in terms of planning.
And then when it comes to the execution, I'm a little bit partial.
I would recommend letting adaptive training manager, misses and
account for different disruptions that come up that are unplanned.
Um, The take home here is that you need to be very, very flexible.
And I want to share somebody.
It's something that somebody shared with me recently that was very valuable.
And it's something that I want to share because I think it would be a really good
way to frame this for you going forward.
When it comes to being a new parent, and this might apply to a
lot of other life situations, too.
You have to earn your training, which sounds really weird to say, but what
she meant by that is in order to train, you have to make sure that
you've gotten enough sleep first.
So did you earn your training by getting enough sleep?
Did you earn your training by.
Feeding yourself and nourishing your body.
You have to be well-resourced to execute a training plan.
And if you're not well-resourced you need to focus on that first before.
Adding training to the mix.
So if you're struggling to keep yourself well-resourced with sleep
and food to very basic essential ingredients to your well-being focus
there first get a handle on that first and then add the training in.
So flip it on its head a little bit and start thinking about how you need
to earn your training with sleep.
You need to earn your training with making sure that.
Eating consistently and getting the nutrition.
You need to earn your sleep with making sure that you're managing
your capacity to keep caring for this little new human and, uh, make sure
that you, you are well-resourced to do the training that you want to do
before you start doing that training.
So the biggest take home here I would say is to adopt the mentality that you will
need to earn your training from now on.
As you enter this new chapter,
that's what a cool perspective I really liked.
That's cool, Nate?
Yes.
I'm going to disagree with Amber.
I love it.
You do this.
Let's do it.
I think, uh, Dylan don't do a training plan.
What you should do is train now.
And I agree with Amber.
There's two things you should do.
You so train now, we're going to be three workouts, endurance,
uh, climbing or attacky workout, and you can then choose the time.
So what you should do is you, when you have the time you look at
it and you think just when Amber said, did I sleep last night?
How do I feel today?
I'm okay doing, I kind of want to do intervals, but I don't
have an hour or I'm tired.
So you do 30 minutes.
And instead of maybe productive work, I can achieve we'll work.
And just during this time, don't have the stress of a training plan
or missing days, just however you feel, and then choose those workouts.
Hey, I only 30 minutes spin today.
Like real easy endurance stuff.
That's perfectly fine too.
And you had a 15% bump, which is gigantic doing some of these intervals.
And even just three days a week of some minerals is going
to maintain a lot of that.
And then when you do come back and your kid does sleep, um, which by the
way, they'll, they'll always sleep.
And then they get.
And then you've regressed and it is, it's the whole, that's a new parents
who are like, they're finally sleeping.
And then like a week later they get teeth cherish those moments.
But, um, that's, that's how I would do it is not have the stress of it.
Know that this is like a, like a bridge time and you can get a lot of,
uh, what you don't want to do is load up like two hour interval workouts.
And cause you're not going to have two hours, unless what
Amber says, very, very key.
As you talk, you communicate with your partner and say, Hey, a priority for
me, the time that I want by myself during this time is I want to have
the time to do X amount of training.
So I might want to do our workouts, but I'm actually going to need about an hour
and a half for my getting dressed posts.
After maybe I take a shower.
So when I start that time, can you just handle a hundred percent of the kid?
And I don't have to worry and having that, like communication and you
know what, there's gonna be a time where it's going to be opposite.
What, what would you like to have this alone time?
Because when it's always kind of, you don't have that plan and
there's always like both parents, but, oh, it's my turn, your turn.
That also is stressful inside of that.
And just knowing when it's one person's term versus another person, even like
at night, like I'm going to get up tonight and you're up tomorrow night.
That is also super awesome.
Um, I had something else.
I have nothing else to add on the parenting side.
Um, Amber,
if you have some.
Yeah, I just want to say, I agree with Nate about train now.
And I think the part where our two perspectives are overlapping
is that you definitely want to mix of intensity and endurance.
Like it's not one or the other here it's you want to have a mix
of both and then whatever is going to feel most manageable for you.
If you're the type of person who's going to stress out
over, missing a workout on a.
Digital plan, go with train now and train now is really nice because you
can dial in different durations and it will just, boom, you don't have
to scroll through library workouts.
It'll just tell you here's a great suggestion.
You click it.
You'd go.
And you're you are making the most of those precious minutes that you do have
Dylan.
He might be.
Two to three 30 minute workouts per week.
And that's fine.
That's great.
Like I said, they're two they're, they're short and they're intense,
but it'll probably help your mental state you'll feel great.
You'll maintain a lot of stuff.
I remember the other one, I was going to say, make your bottles.
Like make your bottles and put them in there and set up everything
as, uh, like put your shoes.
They're always put a clean bib after you wash them, just hanging out on your bike.
So you can go in that room and you can change right there and
you eliminate that time and don't miss another thing that I've done.
Have you ever liked.
Procrastinated.
So much of getting on the bike where you like, look at something that you look at
the time, you'd be like, I'd be done with my workout or almost done with my workout.
If I just would've started right away.
And as soon as you start, it's easy.
And as soon as you clip in, you start going and you're in that warmup.
It's like, oh, it's not so bad.
I'll try to eliminate.
It's like getting out of bed in the morning, right?
It's like try to eliminate that.
I've I definitely sit in bed for 20 minutes and then I'm like, I have no time.
I wish I had 20 more minutes.
Like you did have 20 more minutes.
You just were on Tik TOK.
That's a horrible,
no, it's great.
We'd love to take doc.
Okay.
And are big tick talk fans, but it's not a good way to start your morning on Tik TOK.
Yeah.
I, I want to, uh, pull this away cause I, I dunno, Ivy, do you have
anything out on the parenthood side?
I don't.
Uh,
so I'm an expert.
Let's go.
Here we go.
That's over interrupt you.
Yeah.
And what
age are kids?
Okay.
To put in a Burley
trailer because the bike trailer, many of my
childhood.
Memories where like, I can guarantee you that my dad kept training and would
just put my brother and I in a Burley.
And I, I love to sleep in it.
And just a couple hours later, I'd wake up and we were home and
I guarantee you, it was doing intervals with us in a Burley trailer.
Like
absolutely.
He was like six months or something, but there's also there's ones that are
like a, keep the kids head up because at first, like they're floppy, right.
They like can do it themselves and they're bouncing around.
And, uh, other ones have like, uh, the chariot has like a, uh, a hammock almost.
You can put the kid in to go earlier inside of it.
It there's a whole, there's a huge market for that, but I personally would
not recommend to do intervals with.
Uh, in the bike,
don't get, cross-eyed carrying your
bag.
These are good.
Hey, I'm going to be on some bike trails and be recovery riding and just
enjoy it and how my kids look around.
That's probably and stop.
And we go to the park.
That's probably better than, yeah.
I do want to bring this outside of the context of parenthood and talk
to people because that was one of the things that Dylan kind of mentioned.
Just people that are time poor in general.
And I do think these principles still apply.
And I think the endurance athletes being type a individuals.
Often find themselves in positions of overcommitment and then fretting about not
being able to fulfill on that commitment.
And then it just adds an additional layer of success or a, sorry, I have stress, not
success, stress, and that can just make things even tougher for me personally.
I really think that it's important for you to just try to do
something rather than nothing.
It's a great principle to follow and to start your way from the
beginning, rather than where you were, when you weren't time.
Don't jump into it with the same expectations.
Start really low and get easy wins there, and then slowly work your way up until
you find that you are achieving balance.
Uh, don't go over the point where training starts to throw
everything else out of whack.
That's really tough.
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