Fuelling for runs, triathlon & similar - PART 2

Today we're dropping part 2 of the convo we started in the last episode, covering some of the things we look at with our gals fuelling runs, triathlon and similar! 
Looking closely at where we see people go wrong with their nutrition when doing a full marathon, and/or building up to bigger distances and events 🫣🏃🏼‍♀️

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DISCLAIMER
The Eat Like Ruby podcast is not a substitute for professional medical or dietary advice.
The advice given in this episode is general in nature and should not be used to treat any medical conditions, health conditions, illnesses, injuries and/or any nutrition related conditions, deficiencies or similar.
This podcast is not to be used as, or in place of, medical advice or dietary advice.
Please consult your health care professional before implementing any of the advice, information or protocols discussed in this episode.

Transcript

SPEAKER_00 0:09

Hello fam, welcome back to the pod. I am back today doing part two from the very most recent episode we did. Very most recent. This is a great start from me. But in the last episode, the very most recent one, we pretty much did part one of speaking all about fueling during events, really particularly looking at like the half Mara and the full Mara. I said in that episode that everything we spoke about there could be applied to like triathlon, playing sport, doing different events, but really just looking at like the requirements of these different events and people moving from smaller events to bigger ones and not understanding the changes they need to make to nutrition when doing that. So I'm literally gonna pick up where we left off. If you haven't listened to that first one, this episode's gonna seem really random. So I would definitely go back and listen to the episode we did just before this one. But if you've listened to that one, I'm sure we would have a lot of girls who listened in real time and are like could relate to everything and have just been like chomping at the bit for part two. So here it is. If we keep looking at some of the common things I'm seeing people get wrong when they are fueling during these events, we spoke heaps in that last episode just about gels or if people are doing the equivalent to gels, what is actually required, how many, what we're looking at, and all of those things. And I am gonna speak predominantly in terms of people doing gels today. Obviously, like I said in that episode, you can bring some food into the mix. I don't advise bringing too much food into the mix because you are trying to run a marathon. Some people do like to dabble in like the carb drinks or things like chews that are kind of similar to the gels, but whatever you personally like to use, just replace the word gels with that for this combo that we're about to have and for the combo we had the other day. But another really common thing that I see people get wrong, and we kind of touched on it right towards the end of that last episode. I was reading out a poster I did on Instagram, and with that post, I said that if we are really increasing our gel intake or our carb intake, whatever we're getting those carbs from, this is a huge increase for your gut, a gut that is also experiencing reduced blood flow because you're running a damn marathon. This is so effing important to look at. This is another huge area that I see people go wrong. And I think some running coaches and or like different people online don't help the situation. And what I'm talking about is if we think about that comment there, your gut is experiencing reduced blood flow because you are running a marathon. If we tap in for a second and think about people that are kind of serious about their running or they're really into it and they are trying to PB and they're really getting after it on race day, usually on race day, you are hitting a pace that you are not hitting during your training block, and or you're definitely not hitting it for 42Ks during your training block, right? So if we think about a typical running training block, like we said the other day, usually we've got like some speed work, interval work, tempos, different things during the week. Usually we do a long run at some point. And the point of a training block is that it gradually builds over time so that when we arrive on race day, we can combine all of that speed work, the conditioning, the distance, like everything we've done. We can combine all that into running 42Ks at the pace that we want to run it at. But when we do that on race day, we're usually doing it for the first time. You haven't been hitting 42Ks at that pace consistently during that training block because that's not the point of training, like that's not how training works. You're kind of building through that block to be able to do it for the first time on that day. So that makes so much sense. Like I said, that's literally the point of training. But where people then go wrong with the fueling stuff is they think about the speed work and the small runs that they do during the week, and they think like, I don't need to do gels or I don't need to do intra fueling during this session because it's a shorter session. So when we're thinking about fueling sessions and being like, you know, X amount of carbs per hour, etc., if people look at a session that's 45 minutes or an hour, their mind can pretty quickly just go, it's such a short session, I don't need to do any gels or any fueling or anything. I'll eat before it, I'll eat after it, happy days. The biggest issue we see here is that those sessions are the one time that your body is hitting certain paces, right? And if you have not conditioned your gut to take in nutrition at that pace, you are really running the risk of hitting a big issue on race day because you're gonna hit that pace, you're gonna start taking in that nutrition, and your body's gonna go, I am not conditioned to this. I am not conditioned to taking in carbohydrates when I'm training at this intensity and when I'm running at this intensity. And people miss this window so much because most people, when they're thinking about building that race day plan and building up their gut tolerance and building up the amount of gels, you know, I said in that last episode, if we look at someone who's building up their Ks and their distance over 12 weeks or however long your training block is, usually they're looking at those big runs and going, you know, when I run 20 Ks, I'll do three gels, and then when I run 25 Ks, I'll do four, and when I run 30 Ks, I'll do five. That's great. Like that is awesome. I'm not saying we shouldn't be doing that, but I'm saying we also need to acknowledge, yes, I need to build my gut's tolerance to the volume of gels, but I also need to build my gut's tolerance to taking in those gels at this intensity. Because if we come back to this comment here about the reduced blood flow, the more intense training is, the more we have that reduced blood flow to the gut. If we are absolutely sending it in training, we have the reduced blood flow to the gut pretty much by default because that blood flow is needed elsewhere in the body. So reduced blood flow to the gut can obviously reduce digestion, efficiency, time, etc., because the body's just doing other shit in other places. Because it's like I can't do everything at once, right? Which is exactly why we need to get it conditioned to do that. So what I'm getting at here is if you're someone who has fallen into this trap before, again, no shame, no judgment. Most people just don't think about it. Most people are thinking about the volume and what that kind of equates to in terms of like per hour, how many I want to be used to having, etc. Which, like I just said, that is definitely a factor we want to think about. But really, we want to think about race day and think I need my gut to be conditioned to handle the volume of gels that I want to take in at the intensity that I'm gonna be taking them in at. And I think people miss the intensity. And like I was saying, this is where we can see running coaches or different people on social media just being like, oh, it's a 45-minute run, you don't need a gel. It's an hour run, you don't need a gel. Want to make it very clear, we don't need to be pounding gels for every single run that we do, but we more so wanna think about what I just said there. You want your body to be able to take in a certain volume of gels at a certain intensity. Don't just get stuck thinking about the volume. Don't just think about during your training block, I need to get gels in during my long runs because I'm gonna do a long run on marathon day. You're also gonna do a high intensity run on marathon day, meaning you're gonna run it at a higher intensity than you're running most of these long runs in the training block. Because again, that is the point. So, yes, it's awesome to have the gut conditioned to the volume, but is the gut conditioned to consuming gels at that intensity? And if we come back to the training block, when you're doing 45 minute sessions or hour sessions that have a lot of speed work in them, take in a gel, use these to your advantage, use these to start bringing in the gels and going, I'm hitting gnarly paces on this date, and I want my body to be able to consume those carbohydrates while I do. Because all of that is going to accumulate and add up to you arriving on race day in that position of going, I can take in the volume of carbohydrates that I want while running at the intensity that I want. And we also have to think about on top of all of that, race day also has the added aspect of adrenaline, which again is just more intensity. So when we take off in that Mara and we've got adrenaline pumping and we start hitting this gnarly pace and we're like, this is it, like this is what I've been training for, let's go. Again, the blood flow pulls away from the gut because it's like, yeah, let's go. We're running a marathon. You need to be able to take in those carbohydrates that you want to take in when your body is in that state. And again, that is literally the point, or I should say more so when your gut is in that state. And that is the point of training the gut. And I feel like this kind of segues into something else I wanted to talk about today. If we think about a training block, let's say we're doing like a 12-week training block into a run. I know people can do training blocks that are way longer. Obviously, if you're building up to something bigger, go off. But very typical to see a 12-week training block if someone is going from like the half marrow to the full or preparing for their first half marrow. If you're in that space of building up to your first half marrow, that's awesome. You still want to apply all of this stuff because you're still gonna arrive at race day with what you should have, hopefully, after listening to me or working with me, having what we consider like the optimal thing you want to do on that day or the best thing you want to do on that day, you want to know what that is and you want to have worked backwards from there to build that and get your body ready for that during that training block. So I'm off topic, but whatever length training block you've got in place and whatever you're building up to, it is so common and I'm not gonna lie, so frustrating. I start to feel like a bit of a whinging mum, especially when I have clients that are younger than me, right? Like, and what I'm talking about is so common for people to just get too chill and literally just be like, I'm not kidding you guys. People that say things to me like, oh yeah, like I'm running like 32Ks tomorrow, but like I forgot, so I don't have any gels. I'm pausing because all the mums would just be like, This is you know, like when your kid randomly says the night before, oh like I've got sports day tomorrow, I've got something tomorrow, and you're just like, We're not organized for this, right? Like get organized. And for me, doing this with clients, it's like I'm not your mum. You're actually 20 or 30 something years old. You should be organized for this. But it's honestly so much more common than people think. And I feel like it ties into something we said in that last episode where we just have to acknowledge the seriousness and the intensity of what we're doing. And I don't say that to take the fun out of it. Like obviously, we choose to do these things, like this is usually people's hobby and what they want to spend their time and their energy and their money and everything on. So we don't want to take all the fun out of it, but it's just about finding that balance or finding that sweet spot of like, yes, this is the thing I like to do. I do like to do it for fun, it is my hobby, but I'm still asking my body to run 21Ks, 42Ks, getting up into those ultras, 50K's, 100K's, 160Ks. They're just getting bigger and bigger now because people are ticking one thing off and then just going, what's next? Right? And so even if you're in that mindset, I think I said in some of those running episodes earlier this year, it's so common for people to like get in conversations with me about this stuff and just kind of have this mentality and even say, like, oh, I don't really need to think about that stuff because I'm just doing it for fun. Like, I don't need to think about gels or intra-fueling or carbloading or pre-training or anything. I don't need to think about those things because I'm just doing it for fun. I I'm literally getting deja vu. I said in those episodes, it's not fun for your body to run 42Ks underfueled. You cannot run that story of I don't have to think about fueling because I'm just doing this for fun. That is so effing unfair on your body. That is so unfair. And that's where I say we need to just up that awareness and just understand the serious element to this. The whole thing doesn't have to be super serious. Like I keep saying, if this is your hobby and this is what you do for fun and your downtime or your mental relief or your stimulation or whatever you get out of it, like that is awesome. We don't want to take away from that. But you also then just have to kind of piece together. If you are doing these things for fun, is it fun for you to be underfueled? Is it fun for you to forget that you had this big run and then not be ready for it? Is it fun to get to race day and be like, wow, I really missed the mark here? I'm completely fed at the 28k mark and I've got 14 to go. For some people, I'm completely fed at the 17k mark and I've got 25 to go. So, yes, we can do these things for fun, but we have to still respect them. And that's what I said in that last episode. It is a respect thing. Like, do you respect the demand that you're putting on your body during the training block and during the event itself? I think I dropped an F bomb in there, but we'll beep that out. But coming back to what I was saying, where it is really common to just have people say, like, oh, I forgot that I had that big session, oh, I was gonna order gels, but I forgot, oh, I was gonna, you know, buy my carb food, but I forgot, just very chill, very lace. And it's just like coming back to everything we've been saying, if we want to view, and like I said, we should be viewing our nutrition the same way we're viewing the training block. If I've got this 12-week window to build on my nutrition plan, to be in the best possible position I could be in on race day, it is just dumb of me to forget, to forget to get the gels, to forget that I've got a big run tomorrow, to forget to have my, you know, for some people we do like high carb days because they've got a big session the next day or whatever. Oh, I forgot that I was doing that today. So I forgot to hit my carbs today. And the thing that you've got to just point out here is you're the one that's gonna pay for that. Like I said, I can act like the whinging mum, I can be the whinging sports nutritionist, I can be in there going, remember we've got this big session, let me know when the next big run is. I'll let you know what we want to do, like what are we building on? If someone says to me, you know, I've got 34Ks on this particular weekend, I'm like, yep, okay, sweet, we're gonna be using that for X amount of gels. Make sure you've ordered them, make sure you are ready. That is our one window to hit six gels, right? If I think about some of my girls that are building to a full Mara, if we want them to hit eight gels on race day, we've worked backwards and found those big runs in their training block and been like, we're gonna hit five gels on this run, six gels on this run, etc. That is your window to hit it. If you forget, if you're unorganized, if you don't do it, you miss that window. And you are the one that will pay for that. And I think people forget that. Like I said, I can whinge, I can do all the things, I can be up your ass, but I can only do it to some extent. I'm your nutritionist, I'm not your mum. And I'm not gonna be the one that's out there on race day paying the consequences of that and really suffering the consequences of that. So that is why it's just important for people to just have that level of seriousness enough to just be organized enough and be honored enough, and you're gonna make the whole thing so much more enjoyable for yourself. Like I keep saying, it's not gonna be fun for your body to either try and hit certain protocols on race day that you're not conditioned to hit, so your gut's gonna have a really shitty time, literally, or have missed the opportunity to build on that race day plan. So having no choice but to get to race day and be like, in an ideal world, I'd be consuming 10 gels today. I've only hit as much as five during training, so I'm not really gonna run the risk of doubling that today. So I've got no choice but to hit just five gels during this Mara. But I know that ideally I would have hit 10. That's not gonna be fun for your body, it's not gonna be fun for the event. But then you're also gonna look back and be like, wow, I dedicated so much of myself to a marathon, but I didn't even get to do it well because I missed the mark. I wasn't organized, I was just a bit too chilled. And it's so funny because I was talking to one of my clients the other day, shout out Lani. I was talking to Lani and she is doing Malwyn Mara, so she's got about 13 weeks, and she literally rattled off every long run she is doing between now and then. And I was like, how old are you, Lance? And she goes, 24. And I was like, you are my dream client right now. I said, nearly every person I work with that's younger than me, I have to become like their mum and like remind them about all of these things. I'm like, you sitting here with this plan is just like music to my ears. And side note, guys, I've got other young clients that are awesome. If you're a young client of mine, don't just be sitting there thinking, wow, Rubes is ragging on me right now. But it's just a common thing that I see where people do literally just message me on like a Friday and be like, hey Rubes, I forgot that I'm like doing 32Ks tomorrow. And I'm like, what do you mean you forgot you're doing 32Ks tomorrow? And so anytime someone is sitting there rattling off all this stuff to me, it's awesome. And it's just cool because we piece all this together with what I was just saying. Like, Lance is gonna have such a good training block if we have it mapped out. And side note goes, like, some people use running coaches and things where their training isn't actually mapped out that far in advance, and that's fine. But what I'm just talking about is overall, like being proactive and on top of things and looking at what's coming and really being in that mindset of like, what can I do with my nutrition each time these big runs and these new weeks come around? What thing can I tick off? What thing can I build on? Like I said, just being proactive and somewhat organized. And what I was saying there with Lanz is like she's so on top of it. So we were able to sit there and go, mate, you're 14 weeks out from the full Maris. She's done half Maris, and she's exactly in that position that I'm talking about, where it's like we've got shit to build on. But we're also pretty clearly seeing right here, right now, how we're gonna do that, which is awesome. And shout out to another one of my clients I feel like most people who follow me would probably know or be aware of Sienna. Shout out, Sienna. Sienna's like 21 and prepping for the full Iron Man, which is just iconic. Like, go off. But I've been saying to Sen since literally like April. Her full Iron Man is in October. She's done half Iron Man, she's done a fair few full Maras, but this will be her first full Iron Man. And her training is geared towards that, but then obviously factoring in like the marathon she's doing along the way and stuff. But I've been saying to Sen since like April, we want to be thinking about Port Mac, which is where she's doing the full Iron Man. We want to be thinking about that and what our ideal plan on that day will be and reversing from there now because she's doing things like five-hour bike rides, 30 something kilometer runs, she's doing those now. And so I've been saying to her for months, anytime we see these things coming along, Sen, you want to think about like, do we need to trial something new? You know, getting off topic for a second, but if we think about triathlon and especially going up into those half and full Iron Man's, this is where we look a lot at those high carb drink mixes. Like Sen's gonna be out there on the bike for 180 kilometers. We're gonna want some high carb drink mixes. And so I've been pointing that out to her since like April and saying, just start shopping around, get some samples, play around with different things. We don't want to be doing that in September. We wanna be doing that now because if you trial one and it's no good, awesome, we can cross that one off. If you trial one and it is good, great, we can keep that in mind. We can build on that over the next few weeks and months. You just want to be on top of these things so much more than you want to be like crunch time chasing your tail, shit, what are we gonna do on the day? Kind of thing. Like that's just a nightmare. And especially if we look at literally any event, but if we look at an Iron Man, the dedication of time, money, and energy that goes into an Iron Man and a Half Iron Man and a full marathon, anyone that's done any of these events will know that you just find yourself in a position of literally allocating hours of your week every week and money if you're traveling, buying tickets, buying gels, buying subs, paying for coaching, paying for bikes, shoes. The amount of frigging pairs of shoes Shaq has is insane. Like you dedicate so much to this. So you want to do it well, you want to be on top of it to make that training as enjoyable as possible. Like, you don't want to underfuel a whole training block, and then you definitely don't want to miss the mark on the day and be like, yeah, I dedicated so much of my life to this thing, but it didn't go that well because I wasn't organized. So I have gone a bit off topic again, but there was just a couple of things I wanted to touch on before we wrap this combo up. And I'm sure this stuff will come up again over the next few weeks and months. But if we just kind of wrap up some of these last little points here, I did say in that Instagram post the other day, and I've kind of touched on this in some of the podcasts, when we're thinking about intrafueling, carbohydrates is just one element of it. We're also then looking at sodium, fluid, caffeine are probably the other major things that we're looking at. And we can get these things in in so many different ways and so many different combos. So, what I mean by that is you could get a gel that has carbohydrates and sodium, or you can get a gel that has carbohydrates and sodium and caffeine, or you could get a gel that has one or two of those things and then you use caffeine, like you get caffeine in in a different way, or you get electrolytes in in a different way. So, what I'm getting at here is this is just another piece of the puzzle where when we're formulating this race day plan, we're looking at all of these things. How much fluid would we want? How much carbohydrates would we want? How much electrolytes would we want? Do we want caffeine for this individual? If we do, how much of that do we? Want. And then looking at their personal preferences, like everyone has so many different preferences of the type of gels that they like. Do they like to carry fluid either in a vest or in a belt? Do they not? Do they like to use aid stations? Do they not? Do they need high electrolytes? Do they not? There's so many ways that we can piece all of that together. And again, that just comes back to what we were saying, where you want to first of all understand and acknowledge that. And then you want to be proactive and say, I've got these weeks and these months to work out what all of that's going to look like for me. What are the numbers and the stats and the actual facts that I need to understand and be mindful of in terms of hitting certain requirements on the day? And then coming over to my personal needs and especially my personal preference. How am I going to hit those? And where am I at right now with all of these things versus where do I want slash need to be on race day? Because this is the gap that I need to bridge. And this is the window or like the training block that I'm coming into is the window for me to gradually bridge that gap. And the very last thing I wanted to say, I feel like we did touch on it in the last episode, is everything that we've said here about like the intra fueling, people have a very similar approach with the carb load, where, like I said in that last episode, very common for people to not actually understand the requirements and the specifics of a carbload and what that should look like for them individually. And instead just getting into that mindset of like, I'll eat a little bit more, I'll eat a bit more carbs, I'll have pasta for dinner, I'll have rice for dinner, anything like that, which can be good, like can be better than nothing. But very common for people to do that themselves and then come to me and go, yeah, like that's how I approached it. But there's also a lot missing there. Like I missed the mark on a lot of things. And I always say this to people when they come to me. Like if someone comes to me and they say, Roops, I've done a half marrow, I did one to two gels, I ate a little bit more the day before, I kind of thought about carbs, the half marrow went okay. My mind straight away goes, there is so much room for improvement here, which is awesome. Because if you want to run another half marrow or you want to build up to a full, you have shit that you can implement to make you do that better. If your first one went okay, that's actually great because you've run an okay race with suboptimal shit and prep in place. If we can optimize all of that stuff, you're gonna run a far better than okay race. So that's awesome because we've got so much to work with. But coming back to the carb load, it's just an important thing to understand the difference between I ate a little bit more versus I actually hit the specific requirements I need to hit for a carb load. And if we just put a little bit of context on that for a second, if I use, let's use Sienna, oh Sienna's a bad example because she eats so many carbs all the time in a good way. Massive sleigh to scent. She is on the highest couch because she's prepping for a full Iron Man. But I'm trying to think of someone else. Very common numbers that we see for people. Let's say we have an individual who is 70 kilos, a female who's 70 kilos, and we decide we do a few trial carb loads because again, we want to build that carb load plan the same way we build the race day plan. We'd start with a gradual one, we'd give it a go. If it goes well, we'd build on it a bit more. If that goes well, we'd build on it a bit more. And again, when someone comes to me, I'm looking at what have you currently done or previously done? Maybe it's this extra bowl of pasta here or there, maybe it's nothing at all. And then I also look at what I would think is the most optimal thing for you to do in race week and what is the gap between those two things? And how and when and where are we bridging that gap? If we're looking at your training block, when are we doing trial carbloads? If that carb load goes well, when are we gonna do another one and build on it? So she's super off topic again. And if I come back to some examples, it's very common for females. I mean, a whole nother topic, but we have some females that are hugely underfueling while they're training for these things. So they're hitting like a hundred to two hundred grams of carbs per day, which is like most sedentary females should be hitting that, right? And don't take those numbers and run with them. But very common for people to be doing that. Even if we've worked on someone's day-to-day fueling and increased their intake and got them up to, let's say, like up in the 300 grams of carbs per day, when we look at a carb load, we're looking around that 10 grams of carbs per kilo of body weight, sometimes more. So if we think about a 70 kilo individual wanting to hit 700 grams of carbohydrates, but they're used to hitting, let's say, 350 on a daily basis. And like I said, for some people, even way less than that. Simply being like, I'm gonna eat a bowl of pasta, okay, that might take you up to 450. Remember how I just said you probably need to hit like 700? Can we see how we're still hugely off? And then there's so many factors that come into the carb load. Again, we need to sometimes look at the FOD map thing. We obviously need to look at other things like protein fiber. We spoke about that a bit in those running episodes, so I won't get into that today. But what I really wanted to just point out is there is a difference between, oh yeah, like I kind of ate some more carbs versus I did the most optimal carb load that I could. And then we've got people that are commonly doing that and then also commonly falling short on race day in that mindset of like, yeah, I did a couple of gels. Again, I ate a bowl of pasta the night before and I did a couple of gels during the run, is very different to I nailed the most optimal carb load specific to my needs, and I nailed my personal individual carbohydrate requirements per hour, every hour on race day. So, to summarize these episodes, that is where I'm seeing people go wrong or fall short most commonly, is just not understanding the specific requirements, not understanding how intense those requirements are. Like usually when I say to someone, we're probably looking at 10 gels for you on race day, their jaw drops, they're like, Are you kidding me? Like, I can't do 10. And that right there is like, yeah, mate, that's the point. Right now you can't do 10. And if we think that that's what we want you to do on race day, we've got work to do. And you are far better off being in a position of starting that work four months out than four weeks out. If you're four weeks out, you can't start that work. And I don't mean to shit on things for people, but that's where we want to have these conversations. We want to bring these things forward and have people realize again, it's common for people to have done it one way in the past and been like, if I want to do it again, I can't do it that way. I wasn't, it wasn't good enough. My numbers, my plan, my foods, whatever I did, it just was not good enough. I need to learn from that and I need to refine it now. And that's awesome because we can. I absolutely love that. But I think if you're thinking about any of these events in the second half of the year or going into the future years, so important to just understand everything that we've said here and just know that honestly, like it's never too early to start. It is never too early to just start understanding and gradually implementing this stuff. You would I I can't even put into words how much better off you would be having more time, like having too much time than not enough. Like there's no such thing as having too much time, and there is definitely such a thing as not having enough time, and the consequences of that are huge, and they're a make or break. Especially the bigger those events get, we hit a point where people can't get it done. You know, you hit those 30k marks of the Mara and you're like, I actually can't do another 12. You hit a certain point in that try or that half Iron Man or that full Iron Man where you're like, I just can't go anymore. So when we think about that, come back to what I just said. There's no downside to starting working on this stuff as soon as possible. So I think that is all for me on this topic, but I feel like maybe more will come up off the back of it. Like I said, we got a lot of clients doing Sunny Coast Mara is the next one, and then Melbourne is obviously a huge one in October. We got Sienna doing the full Iron Man. I think at the moment Sienna's my only client doing that full Iron Man. But we got lots of runs, we got lots of high rocks, we got lots of things coming up, and we've got a lot of people now that are in that marathon space thinking about moving into the triathlon space. Like I said, everyone just gets into this, like, okay, what's next? Kind of energy. And I feel like the triathlon is growing and growing for that reason. So if you're in the running space now and you're thinking about your next step might be triathon, you definitely want to start understanding and refining this shit way more. You guys know where to find me, eat like ruby.com.au. Otherwise, I will be back very soon. Thank you so much.