Sarah Crane - Ep 038 Sprint Series - Athletes in Motion Podcast

Narrator: 0:10

Welcome to the athletes in motion podcast from race to recovery. With your hosts, Tom regal and Kenny Bailey.

Kenny Bailey<br>: 0:30

Hey, Tom, how are you?

Tom Regal: 0:30

I'm fantastic. Kenny, how are you?

Kenny Bailey<br>: 0:32

I am doing fantastic. Thank you very much. We are happy to have Sarah Crane with us today. Welcome, Sarah. Thank you, Sarah, you are have the glory of being our first triathlete as part of our triathletes journey. So what we're doing for this series and we're kicking off this series is we want to talk to amateur athletes that decided, you know, I've decided I'm gonna do my first triathlon, I'm going to give it a try. We're gonna see how it goes. So we want to do is talk to people like you that decided to jump in, get a little background on on what's going on. And then throughout the year, we'll keep tabs on you see how things are going. Talk about you throughout the year to see if the training is going. Okay. Pre race and then post race and see how well we did. So we're excited to have you. Thank you, Sarah, for for joining us. Yeah.

Sarah Crane: 1:17

Thanks for having me. I'm honored to be here. All right. So

Kenny Bailey<br>: 1:19

the first question is what?

Tom Regal: 1:22

What were you thinking? Yeah,

Kenny Bailey<br>: 1:23

what was sitting around the couch? You were watching what other eSports Exactly. So what made you decide that that you know, I think I want to do something like this.

Sarah Crane: 1:32

Yeah. So I have actually trained for three triathlons. done any professional trainer. Yes, I am a professional trainer. It's all about the journey. Exactly. Exactly. No. People will tell you, my family, my friends, I'm pretty determined. So I have wanted for a long time to do a triathlon and complete it. And I trained for one in high school with friends when I was swimming competitively, and one of my friends blew out her knee. And so instead of us each doing the triathlon individually we did as a relay, so I have done the bike portion. Okay,

Kenny Bailey<br>: 2:08

so is that technically doing a triathlon? And that doesn't count?

Tom Regal: 2:12

Really? We like to, we like to, okay, I did a third. Yeah, you did the athalon.

Sarah Crane: 2:19

And then I was training for another triathlon in Uganda where I used to live and I got very sick from a mystery mosquitoes something. And so unfortunately, I couldn't compete in that I got sick two weeks before the race. Yeah, so I had trained him was ready. Got to go to your My friends on I didn't compete and then I was training for a third one actually, the Music City triathlon and COVID. Oh, wow, love. Okay. Yeah. So it did not have over three, training for hopefully numbers four and five.

Kenny Bailey<br>: 2:51

Very good. So let's not gloss over the Uganda thing. So what brought you to Uganda? And how in the heck do you train in Uganda for triathlon

Sarah Crane: 3:00

is quite interesting. And I lived in a very small town in Uganda. So I moved over there to work with an org, a small organization out of Philadelphia called surge and I worked at a high school and ran their orphan and vulnerable children scholarship program, well coached girls soccer, sat on the leadership team. It was phenomenal. But I lived in a really, really small town, over the mountains all the way almost to Congo. Wow. And in that community, women do not wear pants or shorts. So I got to train in either basketball shorts or skirts. Wow. So it made it very interesting. So my friends and I, we decided we were going to do it together. So we would go out riding our bikes with skirts over our short or we would go run with skirts, or shorts. Okay, um, and just thankfully, we had one paved road and so we could run on that or we would run on the dirt village roads, and we

Kenny Bailey<br>: 3:52

just stopped anybody that complains

Tom Regal: 3:54

here. Roads are really terrible.

Kenny Bailey<br>: 3:58

A road

Sarah Crane: 4:01

and then we have lots of potholes on the dirt. Made bike training really interesting. So she

Tom Regal: 4:06

was gravel before. So this was kind of an off road track. It was

Sarah Crane: 4:09

it was a mountain biking. Yeah. That's cool. Yeah. And then we had very little swimming there was no swimming accessible in our community. So occasionally, when we would go about two hours up the mountains, there was a pool there and so we would swim a little bit. The triathlon is amazing. If anyone's interested. It's called the chin Ganga triathlon, and it's around. It's at a crater lake. So you almost hiked down with like, 200 steps down to the lake, then you do your swim. Then you come 200 steps up. Then you do your bike through the village. So again, I heard people's pedals were falling off jeans were falling off bikes, but it was a real fun time. And then you do your run around the rim of the crater lake. Wow, it is so sounds beautiful. Awesome. Yeah. So maybe one day I'll complete that one. Okay, I got to witness it. Sure. My friends on dated awesome. So go

Kenny Bailey<br>: 5:00

That is that is I think I think you won for like furthest distance we've ever talked to anybody about doing a triathlon? Yeah. If anybody can beat that, please drop it. Yeah.

Tom Regal: 5:10

Let's make that account. Petition. Oh, you

Kenny Bailey<br>: 5:13

raised in Canada. Wow, I

Tom Regal: 5:15

should set up a tour to go over with how many athletes? Can we gather up and go over and do that one? That'd be crazy. That would be

Kenny Bailey<br>: 5:22

fun. So you were a high school swimmer? Is that sort of how you got that nugget in there? What was your What was your distance for swim?

Sarah Crane: 5:29

Yes, so I was actually your own swimmer for 12 years up until I went to university 102 100 breaststroke were my distance, and then kind of middle distance freestyle. So 400 500. And I loved swimming. I loved it loved it, I knew I was never going to be a super competitive athlete in that. And so when I went to college, I decided, You know what, I'm just going to do it for fun now and not continue to feature features. Exactly. And so but yeah, I think that was some of kind of the interest initially, I had two friends who we swam together, we decided to try for our first triathlon which we ended up completing as a relay, but kind of that discipline of distance swimming training has been wired into my brain for a long time. And the one thing I'll say is I kind of since finishing that I did intramural sports, and college had a ton of fun doing that, but haven't found a sport that I really love to continue to compete in. Something that kind of keep me interested. And I also just kind of have a short attention span. So it's perfect, right? Yeah, yes.

Tom Regal: 6:37

That sounds like a textbook triathlete?

Sarah Crane: 6:40

Yeah. So I've kind of not really found something I would say since swimming that's held my interest until Yeah, starting to train for a triathlon again. This year, you got some

Kenny Bailey<br>: 6:51

fun was there you go from sort of black lines in a pool, you know, very controlled was was the move to open water, something that was concerned, it was just a really easy, natural thing for you.

Sarah Crane: 7:02

So funny enough, I swam open water a little bit growing up, so you can do sometimes occasionally with swim team, but then my grandparents had a cabin up in Michigan, in the Upper Peninsula, so kind of near Canada, and we would swim out there a lot. And one summer I decided I was going to swim across the lake. And my whole family was like, This is great. We're gonna follow you in the boat. If anything happens, but I swim all the way across Lake Wow. And I my family still talks about it, you know, a decade later, whatever when it happened, legendary gimmick. But yeah, so in that I kind of I was like, Oh, that was fun. It's not now I'm not swimming in any ocean races. I feel like that might be a different thing. But I'm semi comfortable in lakes.

Kenny Bailey<br>: 7:53

Oh, that's good. Yeah. Okay. You The other thing that can be a challenge too, with a single sport athlete is is you're used to when you get out of the water. I mean, you gave it 100%. Right, you're racing, right. With triathlon, what are the challenges is you're trying to do three disciplines? Did you find that? I know when I cycle, I cycle too hard. And then I blow up my run every time because I love just going fast on a bike. Is it? Was that a problem as well? Or is that something that was pretty easily overcome for you?

Sarah Crane: 8:19

So I haven't done a race yet. So once we do as you're trying to find out, but as I'm training, yeah, I would say unlike most triathletes I speak to I wish the Swimming was a lot longer.

Tom Regal: 8:30

You are an anomaly. Yeah, you're definitely the 1% Yeah,

Sarah Crane: 8:33

because I love the swimming portion of it. And I could go much longer. So that's one I wish it was a bit longer. I'm getting used to I've done a few brick workouts where I've transitioned either swim to bike or bike to run, and it's definitely taking some getting used to. And so I think my trick is going to be I really love the swimming. I really enjoyed the biking. The Running is not my favorite. It was kind of a punishment for most of the sports. I did you know swimming? dryland? Yeah, I played soccer for a little while you run to get your fitness up at the beginning of the season. But then you're like running sprints because of discipline. Yeah, your team lost during practice or whatever. And so both just getting like the running my endurance up for that. And then having enough endurance at the very end is definitely something I'm concerned about as I'm training.

Kenny Bailey<br>: 9:26

So this year, you've decided this is the year to do it. So which specific one have you signed up for?

Sarah Crane: 9:33

So I've actually signed up for two. That's right. I am doing the so the Music City travel, which I didn't get to do and come back again. So that's in June and actually before that when I'm doing the women's triathlon which is a from what I understand new triathlon, I think it's the

Tom Regal: 9:50

random team magic inaugural women's try. They've been trying to do this for years. We've talked to them about it last year on the podcast, actually, we're talking about it they were looking for answer. So apparently they found one. It's fantastic. So,

Kenny Bailey<br>: 10:04

so tell us about let's start with a Music City. What what is that? You said a river swim is? How's that course?

Sarah Crane: 10:10

It's a river swim, and then you bike through the city and run through the city. Okay,

Kenny Bailey<br>: 10:14

and you're doing the Olympic distance on that.

Sarah Crane: 10:16

I'm actually doing the sprint distance. Okay. I'm tempted by the Olympic because you got to jump off the general Jackson. As a nashvillian is quite Yes.

Kenny Bailey<br>: 10:26

Cool.

Tom Regal: 10:27

It's pretty epic. Yeah, get to jump off that

Kenny Bailey<br>: 10:29

perfectly. Perfectly good.

Sarah Crane: 10:32

Right into the river right into the river. Yes.

Kenny Bailey<br>: 10:35

So you said that of the three disciplines that Ron is the one you're most nervous about. Right? It is. So as you put together your training program, what what are those things you're trying to do to kind of get that you mentioned bricks before? Is that helping? What are those things that that you feel like your

Tom Regal: 10:50

training look like? Right now? Right? We're a couple of months out, right. So what what is your training week look like?

Sarah Crane: 10:58

Yeah. So on a regular week, which is I was sick a few weeks ago and had to take some time off. But on a regular week, I'm trying to swim twice, bike twice, run twice, is the goal. And I'm actually using this app. So my friend Elizabeth rose, shout out Nashville Triathlon Club. Yep, she has been a really great friend and kind of mentor in the sport as I go, What in the world do I do. And so she told me about try dot and their training plans. And so as someone who can kind of get super over analytical researching and like wanting to find the right plan and wanting to know the right thing, that has been really great, because I plug in, when my races are, and kind of what time I have to give to training. And it spits out training plans for me. And I can kind of move around the training with

Tom Regal: 11:51

him sort of just a little bit, right. It's using some some artificial intelligence to kind of look at what you're doing and set your thresholds and

Sarah Crane: 11:58

it takes some data and you do about a once a month assessment and then set some goals. So that's been really helpful for me. Now, I will say don't always do all of the workouts exactly right. So but it's been incredibly helpful. And it's been great to watch kind of my times improve. And with doing the training that they recommend, most of it is pretty doable at the fitness level, because they gear it based on that. And so then that's been nice to go. Okay, here's my plan for this week, and then month over month to kind of see that improve. And,

Tom Regal: 12:31

yeah, what types of sorry? What types of testing do they do? What kind of threshold testing do they do on that monthly basis? What does it look like?

Sarah Crane: 12:42

So it depends on if you're like, indoor outdoor, they'll just based on that right now I'm doing most besides running indoors, had a great friend helped me set up my trainer for my bike. So I've had that inside while it's been cold. Yeah. And for swimming, they have there's kind of a certain amount of warmup you do and then you do a 400 and a 200 for time. Yeah. And then for biking, you do a 15 mile like threshold bike, okay, and then they're measuring. I don't have power measured on my bike, I have a very basic bike that I got off.

Kenny Bailey<br>: 13:17

Right? Yeah. riding it, and

Sarah Crane: 13:19

you're on it, but I'm writing it, I'm on it. I might we started out early, my Garmin is helping kind of tracks. And then they have you do a 5k for time, once a month. And so then they just, you know, take those times and how you've done and they have all other data that they incorporate, like weather and indoors outdoors. I don't know a lot about all of those details. But in general, the timing is helping and seeing improvement. And so that's been encouraging me in the running especially it's like okay, I'm getting better. This isn't just like a slog that I'm not seeing progress. Yeah, so that's been very encouraging in that.

Kenny Bailey<br>: 13:57

Are you are you a morning kind of workout person? Are you an evening kind of workout person? Do you split it up, which which is best for you.

Sarah Crane: 14:03

I split it up, it kind of depends. So right now I on top of work. I'm also in grad school, so I have night classes for that. And so on days that I have that I either do a morning I do morning swims I have a couple buddies I go swim with in the mornings. And then usually after class I may do a biker run to kind of just like you know, turn off the day and do that. And then I will try to wake up a couple mornings a week and either get a run or a bike and especially as the weather's getting nicer and it's lighter earlier Yeah or lighter later. I did a run after work so I kind of it shifts around for me

Kenny Bailey<br>: 14:40

is it do you find certain times of the day that are better for you versus others as far as physiologically like I know I'm I tried to do it to two o'clock in the afternoon training and it was horrible. I'm not an afternoon trainer did you have you found sort of that rhythm?

Sarah Crane: 14:55

I find that either the morning or kind of like a four o'clock like if I can but usually I'm at work so four o'clock is not always happening. I find if I'm doing something if I just need kind of like slow and to get miles in An Evening is nice because I'm a little more relaxed. But if I'm trying to get a really good workout in I'm mornings are best, generally

Tom Regal: 15:16

more focused on that. The evenings are probably better for unwinding. Yeah, maybe your recovery days. Yes. Getting clear in their head and clearing that out. Yeah,

Sarah Crane: 15:26

yeah. Get like a long slow ride in or something for the evening. Yeah.

Kenny Bailey<br>: 15:30

So you've mentioned a couple of times you've had you know, a friend of yours at the Nashville try club to help you out you have a couple of people swimming, how important is it to have kind of people that help surround you with stuff like that, that, you know, look, I have to show up in the morning cuz I have a couple other people is that is that something you're finding to be more important? Are you kind of knew that all along? Or is this like a happy thing that you found,

Sarah Crane: 15:51

I found that to be incredibly motivating and encouraging. I think growing up even though I did competitive swimming, and that's kind of an individual sport, it's also a team sport, because I always swim on a team. And some years, multiple teams because I swim on like, my, my year round team, and my high school team and my summer swim team. And so I have always had kind of a team sport mentality, I'm not much of a, let me just go, you know, do it by myself. So it's actually been super motivating. It's been great accountability, to have friends to wake up and be going to swim with or going on bike rides with or different things, and also to have people who are encouraging so for me, I'm a lot more experienced in swimming because of my background in that. But then biking, I don't really know anything. i My dad used to bike a ton growing up, and we would go on like family fun rides, but I don't know much about it, the gears and the any really any details about that it's been really nice to have friends who know and who have been encouraging, like, hey, come out on this group ride, or, Hey, let's go ride just the two of us and teach me some different things as we go or kind of invite me into some of that. So I've loved I didn't know there was such a community around travel. And new friends who are in running clubs are friends who kind of did biking clubs, or groups. That's been one of the great surprises of this season has been finding there's this incredible community around triathlon and they're so welcoming at all levels of the sport. People are so welcoming into that. And I've left that.

Kenny Bailey<br>: 17:23

Yeah, and I think that's what we're trying to, you know, what we're trying to do with this series is just trying to get people that are that are considering it, right. Considering, you know, I think I want to try to do this. I think what I'm hearing is, you know, find your local tribe club and just talk to those folks to be able to do it. They're not. I think sometimes when you think local trade clubs, do you think again, the, you know, all the really fit people that are? Yeah, there's that misnomer. Yeah, that kind of thing. And they're, you know, they spend a ton of money on everything, when, when it's just like a run group. It's just there's going to be all different levels and doing that. So I guess it sounds like a recommendation you would have is if you're, you're thinking about doing that, you know, start reaching out to the tri club and just meeting people, right?

Sarah Crane: 18:03

Yeah, that would absolutely be a recommendation and I would be remiss to say one of the other reasons I'm training for a triathlon is one of my friends. Her name is Brinkley. She lived in Nashville and has now moved to Houston. But she and I were planning to do the Music City tried together in 2020. Yeah, then it got canceled, because we all know COVID Yeah. And so she is actually coming back

Tom Regal: 18:26

with a little motivation now. Yeah, traveling. Exactly.

Sarah Crane: 18:29

And so she has been down in Houston. She was kind of feeling lonely in her training. She's like, texting me swimmin I'm running like, you know, and she has a friend that she's been going running with. But I said, Hey, you got to find your local Triathlon Club. Like that's, that's who is going to help you. They'll be encouraging. They'll help you know, you can go on rides together, you can listen that and she was not quite sure how to find them. So actually went on the train dot has this huge Facebook group. And I went in there and posted and said, Hey, does anybody know triathlon clubs in Houston? Within 15 minutes?

Kenny Bailey<br>: 19:08

Yeah, since not a small town.

Sarah Crane: 19:12

And so they have a lot of trial clubs all around and kind of people commented to be like, what area of the city is she in? And this and that, and so we found a couple options for her and she's chatting with them to figure out but that's absolutely what I would recommend. Okay, yeah.

Kenny Bailey<br>: 19:26

So let's talk about the other triathlon you're doing it's a women's only triathlon. Is that what intrigued you by that? What What made you decide to do that one?

Sarah Crane: 19:34

Yeah, I'm really intrigued by the women's only thing I love. I am a big women's rights working in Uganda, kind of gender equality around education is something I'm really passionate about. And so seeing that and then knowing national and Tennessee's history, we helped ratify the women's rights voting, you know, helped make that legal in the United States. And so I love that history for our state. And so seeing that And then my friend Elizabeth, from national Triathlon Club said, Hey, I'm doing this, you want to do it too. And so that was encouragement to go. Okay, great. Yeah, let's do it. And it's local for me. And

Kenny Bailey<br>: 20:10

so is that one of this help us understand is that a pool swim,

Sarah Crane: 20:13

pool swim. So it will swim at the pool at the sportsplex. And then it's right next to Centennial Park. And so the bike and the transition area will be right near the Parthenon, which if people don't know who are listening nationals, the Athens of the South have a whole person.

Kenny Bailey<br>: 20:32

Every Yeah, which makes complete sense because yeah, Nashville, they're thinking,

Tom Regal: 20:36

well, the London Bridge was taken in Arizona, so we had to have something

Sarah Crane: 20:40

and you know, the Eiffel Towers in Paris, Tennessee. Was taken the Parthenon. bike and run, we kind of start the bike in the park, go through the local neighborhood and come back and then we run around the park. A couple laps.

Kenny Bailey<br>: 20:57

Yeah. And again, for people. I think what we're trying to do is just bring education to people. And for people that that may not know that not all triathlons or ocean swims where you have to dive in. And yes, and then you know, go up a mountain and then run around, you know, crazy stuff that there are pool based, you have travel events that are that are available, which are safer, and which kind of makes it a little bit easier. So I think that's really neat. Have you seen what's been the reaction that you've seen when you tell people you're doing a women's only because I mean, we're huge supporters of that. I think that's one of the things again, we're trying to remove barriers or getting people in there. And if some of the barriers is like, look, we just got a lot of you know, we got a lot of really competitive people, we have a lot of guys that are just kind of really aggressive. You know, can we just have a

Tom Regal: 21:43

testosterone can be a little daunting and intimidating when you get into situations like that. So yeah, so that and that's part that intrigued

Kenny Bailey<br>: 21:51

you was to be able to just do that and support that right. Yeah.

Sarah Crane: 21:53

So absolutely. Yeah. And it actually was really fun. Recently, I was having coffee with a mentor of mine. And I was telling her about this. And she said, Wow, I think I would like to do that. But I really don't like to run like I've had some different injuries. And I said, Well, there's actually an aqua bike option, which is just the swimming and biking. And she was like, oh, okay, and then she said, Wait, it's women's only and I said to ship, send me the information. I'll be interested to try it out. Because I think for people who either haven't done the sport and aren't as like bound, and determined as I am to be like, Oh my gosh, I'm gonna do this. It feels like an easier entry point to go okay, that feels less intimidating to have it be women's only to have it be local to Nashville to have it be a pool swim and seven open water swim. There's just so many pieces of it that feels like an easier entry point for

Kenny Bailey<br>: 22:44

people. Yeah. And that's really important to understand. Right? And that that yeah, just do the awkward bike and then add the run later. Or by the way, you don't have to run you can do a run walk you can do I have a dear friend of mine that thought he could never do an Ironman distance because his knees were bad. And he's like, I can't I can't run it. Yeah, I'm like, Yeah, but you're a fast walker. And he walked two of them. Yeah, you can walk it. Yeah, I mean, you get off the bike early enough, you got seven hours to to walk a marathon you can you can do that. You can power walk those things, you can get through them pretty pretty. So you know, there's I think, to you, to your point, I think they're just maybe some some education that needs to be done on same folks, you know, there are options, there are things you can do to just at least get inside sort of the sport and look around and go okay, yeah, these are these are humans, you know, normal humans to be able to do that. And also

Tom Regal: 23:32

recommend, realize, right, how many people how many people that I know, that was like I could never do, I can never do a whole triathlon, and we're talking short, just we're not talking Ironman Distance type stuff, we're talking like, well, I could never do that, I can never do that. And they come down and they watch the first they cheer on. Right. So if you're watching and supporting, that's important to you're part of the community by being there, then they kind of get the inkling of just like, well, I'll just do the run portion, or I'll just do the swim portion or something like that, then they see everything that happens and they go, I got to do the whole thing, I really have to try the whole thing because I can do this. You just you don't have to go, you know, in all all in type of thing you can you can put your toes in the water and kind of work your way up a little bit. Literally, literally. I mean, and some of these some of these pool swim tries are reversed tries. So you'll actually, you'll actually bike and run and then swim last in the pool. And they use that so there's not as many people in the pool, right? It usually breaks up by the time it's run, run, bike, swim, or swim, or whatever, but they put the swim at the end depending on where it is. And it's just a couple of laps. You're only doing 100 100 yards at most for some of these things. So it's it's all throw me Stan. It's all good stuff. Yes, sir.

Kenny Bailey<br>: 24:46

So looking forward, what is the one thing you're kind of keeping your eye on and what's the one thing you're most excited about?

Sarah Crane: 24:52

Hmm, good question. I think the one thing I'm keeping my eye on is just being regular with getting in my training and I'm trying to follow the plan that I have with trident. And I'll say, If anyone is thinking about triathlon and is intimidated, kind of about the training plan, try it out has been a great they have a free option and paid options. And that's been a great way for me to kind of take the having to figure out training plan off of my mental load. So I think just keeping my eye on that and making sure I think swimming and biking, I'm getting in the miles and having a ton of fun doing it. And so hopefully the running will become instead of just being like, Okay, I'm gonna do my run today. So I'm hopeful that that will become more enjoyable. And then I think the thing I'm most excited about is finishing my first tryout you know, after, after having trained for a number of them. Yeah, is doing that. And then doing it alongside friends I think will be great fun. Both of them. I have friends during the race and having particularly my friend who we were going to do it three years ago and doing it now. Come in town.

Kenny Bailey<br>: 26:02

Yeah. Is there? Is there a temptation to think well, I want to do it under this amount of time? Or if I don't do it this way, I'll be disappointed. Is that something that just doesn't into your mind? Or is it something that you're not letting or does it? Or do you have an expectation,

Sarah Crane: 26:14

that middle option I'm just not letting myself because particularly for the first one, I'm like, Just finish it, like just do it like you haven't, you know, the other one is only a few weeks later, there's only about three weeks in between them and so I don't know that I'll have enough time to go. Okay, now like do it at a certain time. But you know, maybe setting the bar on that first one they're also a little bit of different distances. The the women's one I think the run is only a 4k and the Music City one is a 5k so it's a little bit of like okay, pacing and won't be exactly the same. Open water pool swim all that difference, but um, I think for right now, I'm not letting myself go there. Now, I may get there. We'll see. I don't know what

Tom Regal: 27:02

not now. Don't think about it now. Like to look at what your pacing or what your will be based on your physical abilities just before the race. Yeah. So that week of the race should dictate the time that you're able to actually successfully complete it. Yeah, usually you're not gonna go much faster than that. Right? You're gonna go slower than what you think you can actually do. Yeah, but don't assess your fitness now and go, I want to hit this number. That's unattainable. Yeah, we don't know what life is gonna throw at you in the next couple months. So it'll be it'll be interesting to see. But yeah, yeah, right.

Kenny Bailey<br>: 27:34

Yeah. And the thing that's the thing to consider to do believe it or not to train for is also the transitions. Because those are the things that in my he's the coach, I'm just the guy that has done this a few times. But practicing that because when you get out of the water, your brain is all over the place, right? So if you make it a habit, like you know, and I and I sing, right, hey, shoulders, knees and toes, knees and toes, right so you just think about how you want to do that and practice that because what you want the ability to do is not have your brain do work because you're like, oh my gosh, that swim was crazy. Oh my gosh, and then I'm getting out of here and I'm doing this it's like hey, shoulders knees and toes right and then you got and then that way you don't forget something you don't Yeah, I actually left I wore a pair of it was illegal I wear a pair Roca. The bloody pants floating because I didn't wanna wear full wetsuit was what's illegal. I didn't want to wear it. So I just wore the floaty pants got out, did the transition wasn't thinking it was doing great. I go to leave, I looked down. I still have neoprene shorts. So I had to pull over pull down that thrown in a ditch. This lady's like I got you. I'm so you know, just you know, and I think I'm experienced quote unquote, but you know, you just there's, you know, where you just do stupid things. So one of the things is transition is always fun. So we're excited for you. I think this is this is great. We really appreciate you coming on today. I think. Like I said, we're really excited to just we're going to wait about three or four weeks and we'll do another catch up just to kind of see how the trainings going and see if there's any challenges that sounds like right now you're going in with a great attitude. You have a plan. You have people that are help supporting you. You haven't Soozee Azzam you're still healthy, right? No injuries or anything that's lagging. So

Sarah Crane: 29:25

far, so good. Yeah. Just thanks

Kenny Bailey<br>: 29:28

to her I'm so so sorry, Kenny. He tweets or email you.

Tom Regal: 29:41

So let's talk about that. But good. Thank you. And let's, we have our Facebook page up now. So we will try to get some conversation going on the Facebook group, Facebook page. It's open to everybody. As we get this up, I want to thank everybody for all your comments and things send us more good Give us your thoughts. Give us your feedback, send us words of encouragement, all that good stuff. We also want to thank our partner here at the coffee shop Coffee House at second and bridge in downtown Franklin. We love our coffee very, very, very much. Very happy to be here as often as we can, which is always good. And yeah, we appreciate everybody. Give us five stars, sums up all that stuff to help the algorithms and more people can find us. So that's fantastic. Thanks you. Thanks for Thanks for being here. And to everybody. We'll, we'll catch you on the next one.