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Sprint Lab
Hosted by Kieran Gillespie (@sprintscience) and Alex Rodrigues (@arod_running), we discuss the scientific principles of sprint performance.
Sprint Lab
Race models and efficiency
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Are you one of those sprinters who gets to 30m, 40m, or 50m very quickly...but fades quicker than everyone else? Or are you simply an athlete who wants to gain an insight into the race models of the 100m and 200m?
This episode explores the different aspects that contribute towards the efficiency of a sprint, and how to build your race properly from raw components of speed.
Cool. Welcome back everyone to the Sprint Lab or Sprint Lab podcast. How are we going to refer to it in future here in Sprint Lab
kieran_1_08-28-2024_132620Uh, SprintLab sound sounds like rolls off the tongue better.
alex_1_08-28-2024_132620Sprint Lab. Welcome back to Sprint Lab guys. Today is episode two. Um, hopefully you caught episode one where we introduced ourselves a bit. So we'll get straight into it really today, where me and Kieran are going to be talking about those athletes who have a really good 60 meter time, but just can't seem to sustain it beyond 60. Uh, we're looking at the reasons behind this and executing races properly. As well as like getting into the biomechanics of that so yeah, Kieran, did you want to say why this topic's popped up
kieran_1_08-28-2024_132620Yeah. So I get messages, um, pretty much every day from people struggling with just things in their race model or in their training. Um, this was one of them where someone messaged me saying, I've got a really good, he was from America. I'm pretty sure they do 55 meters. So he said, I've got a really good 55 meter time. But, um, it's a hundred meter time. Just did not measure up to that, uh, in terms of quality. And he was wondering the reasons why, and what he might be doing wrong. And obviously you can tell very little, uh, before watching someone run or watching someone train or watching how they train, for many people, this will be an execution problem, how they're distributing their speed throughout a race and through speed comes. Effort, technique, everything that feeds into that. So I'm excited to get into this.
alex_1_08-28-2024_132620Yeah, me too. So I guess the first thing we'll go into then is are different like we say there are so many different Possible reasons why this is and without watching someone run It's hard to know. So we'll cover all of that. And hopefully any of you listening, who this relates to, you'll understand. Okay. I think I resonated with that one the most. So. From a point of view, the start of the race is very, very different like, maintain a max velocity. Um, haha, you just popped up on my screen now. Um, so, at the start of the race, during acceleration, you're going to, you were to plot a time velocity curve for a 100 metre race, it's going to be steepest the start, in the first place. portion of the race, which is obviously why it's called the acceleration phase, because you're changing the velocity the most in the shortest time. that getting from zero to a certain velocity is going to take out the most energy. Um, and it's going to be the most taxing part of any race. So if you are, I don't want to say rushing, but forcing that, Um, that is going to be a massive demand on the body. Um, which is obviously for a 200 even like races as short as that, it is going to crop up as an issue, but it also shows that different strength runners will benefit on different parts of the race. So that the first thing I'd assume is you're quite strong in the gym, like muscle up muscle wise, because ground contact times at the start of the race are a lot longer than at the end of the race. So you've got more time, essentially. order to utilize muscle contractions at the start than you have at the end. So in running, we can only produce force when we're in contact with the ground and it's an equivalent force to what we're putting into the ground we get out. you've got more time at the start of the race to put more force in, um, that's going to come from pure like muscle. Um, essentially. So when you're at upright sprinting and well, I mean, you've only got less than like 10th of a second to apply force what a lot of the time you'll see is a bent knee and a bent hip at ground contacts, which essentially giving you a longer ground contact time, which allows. These sorts of runners to produce more force from the muscles rather than utilize like the tendon recall and, um, the elastic sort of style. But there's, that's, that's another essentially possible explanation.
kieran_1_08-28-2024_132620Yeah,
alex_1_08-28-2024_132620yeah,
kieran_1_08-28-2024_132620this and all, we're going to build up like a tree diagram of different issues that can, that can like offshoot from one another. Um, I just want to talk a little bit about like the start and how different strategies that people use to build velocity then, because you say that's the, that's the least efficient part of the race energy wise, because it relies the most on muscular contraction. There's no kind of passive, um, zero cost to energy. Uh, process is in that really, um, now what I see a lot of athletes doing, uh, if they're being less efficient at the start is there, they're using their ground contacts. Yes, to apply a lot of force in the right direction, but they're also spilling out force in other directions as well, either by trying to lengthen their steps too much, um, trying to stay lower in the start than they have the strength to maintain. Um, a lot of this comes from when they. Try to make ground contact. They're either making ground contact whilst the foot is still traveling forwards relative to the center of mass. They're not traveling, the foot's not traveling backwards relative to the ground yet, and they're also making contact in front of their body. Um, and obviously that then means that you have to get the foot down under you whilst it's in contact with the ground. It takes a lot more energy to do that than if it was just free traveling through the air. Um, is that something you've seen a lot before in people?
alex_1_08-28-2024_132620that's,
kieran_1_08-28-2024_132620part of the study.
alex_1_08-28-2024_132620the most common issue in, in start mechanics is landing, applying force in the wrong direction at ground contact. And then at toe off finally getting into the right position. Um, and it just comes from trying too hard to move too far forwards. Essentially. You don't need massively long stride lengths in the first few steps, you know, like you're putting, and a lot of the time you don't have to actually be stronger, if you apply force accurately, let's say
kieran_1_08-28-2024_132620Hmm.
alex_1_08-28-2024_132620to go further just because force is actually going in the right direction. If you're landing with your shin kind of vertical, that force is going straight back up. When you want to be going at the start of the race, at least you want to be going Almost pushing backwards, like as if you're pushing against your blocks.
kieran_1_08-28-2024_132620Well, yeah. Yeah. Like it comes down to, it comes down to like Newton's third law of
alex_1_08-28-2024_132620Exactly.
kieran_1_08-28-2024_132620opposite reaction. That's you want to apply force backwards to go forwards. The start has a massively horizontal focus. Um, if your ground contact doesn't have a horizontal focus pre contact, then you're a bit screwed to be honest, because, um, Moving your foot whilst it's in contact with the ground means you have to displace your whole body mass as well over the top of your own foot. And, um, you say you said about, you know, muscular bound sprinters, like people that are stronger in the gym tend to perform better at the start because there's longer contacts. There's, um, a greater demand on force expression rather than power. Um, If you are not so strong in the gym, if you're one of those athletes, that's very elastic, they benefit from a much higher max velocity and they take longer to build speed. Um, what you just said about being more efficient in the way that you apply force probably applies to them a lot more. Like you can still improve your start massively without even addressing strength whatsoever, just by being more efficient in the directions that you apply force.
alex_1_08-28-2024_132620Yeah. Yeah. I mean, I like the term accuracy as well. So like, like grand contracts are accurate. So it's just, it's so easily trainable as well. Like you can, you can improve it with. Like a mobile phone camera and just analyze it back. Like you don't need the fancy technology to measure like, like opto jump is obviously used a lot in British athletics where you get the ground corner that alone doesn't tell you much. Like you can have a longer ground contact your foot's in the wrong position, you can have a longer ground contact cause you're applying good force in the right direction. Like it doesn't really say a lot, like a motor is literally as simple as filming Visual feedback is enough to improve that. Um,
kieran_1_08-28-2024_132620And you do need a bit of a coaching eye to do that. Sorry to jump over, but you do need a bit of a coaching eye. Like you need to be able to identify the right, the right angles, the right. Whatever, but that comes down to having a good coach. I think a lot of the time as well, or, or, you know, having the background knowledge yourself through, through reading around the subject to be able to identify those technical points. Um, uh, the analogy I use a lot with, with my athletes is, um, a shotgun, like when, when someone's being less efficient at the start, it, the, the, they're using a sawn off whether the spread is a lot higher and
alex_1_08-28-2024_132620Yeah,
kieran_1_08-28-2024_132620you're going to, you're going to do a lot of damage. You're going to, you're going to cause a lot of, um, force output, but it's going to be much, much less accurate. Like you were saying. So you need to lengthen the barrel. You need to really hone in laser sharp on, on, on where that force is going to be most effective.
alex_1_08-28-2024_132620yeah. and a lot of the time you, you can literally improve this from the sagittal plane from the side on view. Um, like I think there's, there's obviously it's too much conflicting sort of data on. The frontal plane, a lot of people want to look at the frontal plane and say, okay, you're splaying your feet out this much, but not enough solid evidence to like prove this and that. So
kieran_1_08-28-2024_132620Right. Okay.
alex_1_08-28-2024_132620say, well, cause basically like rotate, like if you watch Usain Bolt, rotation helps to drive motion.
kieran_1_08-28-2024_132620Oh yeah. Yeah.
alex_1_08-28-2024_132620like trying to eliminate any rotation is criminal really.
kieran_1_08-28-2024_132620Yeah,
alex_1_08-28-2024_132620like, allow the body to do what it does best, which is, but like. We're strictly basically talking from the side on view. Are you landing apply force
kieran_1_08-28-2024_132620yeah, From what I've seen before about front end sprinting or looking at sprinting from the back as well. Um, the most important thing seems to be, well, allowing your body to rotate is important. Obviously as the, as the leg comes through, it recovers. You've got like an internally rotated femur that, that comes through and then it externally rotates the ground contacts. You contact the ground, usually somewhere towards the outside of your foot. That's normal. If there's a lot of zigzagging, like if you're doing a whole lane, Either side of you, you know, when you start, that's a problem. But generally if you can get your head over your big toe, when it contacts the ground, um, without like rocking from side to side a ridiculous amount, then you're fine by way of efficiency and motion that way.
alex_1_08-28-2024_132620yeah, exactly. And it's, it's just about striking the ground as close to the center of mass as possible,
kieran_1_08-28-2024_132620Hmm.
alex_1_08-28-2024_132620at the start and at max velocity. So, um, I mean, forward when you're running at these speeds, you need to actually strike a tiny bit in front of the center of mass,
kieran_1_08-28-2024_132620Hmm.
alex_1_08-28-2024_132620So that when the elastic sort of recall happens, in a nice position. Because if you're too far behind, you won't,
kieran_1_08-28-2024_132620I think
alex_1_08-28-2024_132620won't be able to
kieran_1_08-28-2024_132620rule of thumb is it's about a foot length. Um,
alex_1_08-28-2024_132620foot length?
kieran_1_08-28-2024_132620so if your heels under your hip, then you're about right. Yeah.
alex_1_08-28-2024_132620Seems about right. But it's just like, what's Usain Bolt? Because I'd say like, I
kieran_1_08-28-2024_132620Yeah.
alex_1_08-28-2024_132620that guy had like one stride length shorter than the other.
kieran_1_08-28-2024_132620Yeah,
alex_1_08-28-2024_132620So it's like, you don't need some textbook form as well, but, um, I mean, we'll probably have to do a whole episode on Usain Bolt
kieran_1_08-28-2024_132620on the textbook form. Yeah, okay. Let's talk about, um, where's best to hit max velocity then. I assume you've seen a lot of data around, um, distribution of, of velocity through a race. The average person listened to this podcast. I don't know where there'll be probably somewhere between like 10, five and 12, fives, that's a big, big range, but, um, I think a lot of people that have these issues will be aiming to hit max velocity, like way too early, significantly too early. Um, if, if they're struggling in the 100, especially. They'll probably be just treating it as a race to 10 meters, race to 20 meters, race to 30 meters and so on and so on. And not really thinking about distributing their effort or momentum. So where's best.
alex_1_08-28-2024_132620Um, well that's, there's not a one answer is there? There's it's very individualistic. So interesting study I read compared Usain Bolt to Morris Greed and Carl Lewis, and essentially because he was so tall and with such a great stride length, was able to hit in excess of 12 meters per second. That like 50 meters. But maintain in excess of 12 meters per second, the whole rest of the race. Whereas most athletes in the last 20 will drop off. And that's because he's got such a long stride. Well, it's more than just body height and anthropometric actually, but like, if you're someone who's able to produce really high forces in really short times, it's going to be easier to maintain your top speed. If you're someone who we've been talking about, on in the podcast, who's able to reach really high forces when ground contacts longer, then you're going to struggle to maintain high speed. so I would say as a general rule of thumb maybe about. 50 Meters, like You can only really maintain it for But if you're trying to hit max speed at 30, max speed versus like, obviously you're trying to get to 30 quicker than you do before, but you also don't want to be hitting max speed. It's just quite a fine balance. make sense?
kieran_1_08-28-2024_132620Yeah, I think, um, there's physical aspects that play into this as well now. So we're getting into the realm of like, how do I produce or maintain the amount of force I can apply in a shorter window of time? And that comes down to like rate of force development. It comes down to RSI, um, reactive strength index that is, and, I mean, if you listen to this podcast and you struggle to maintain max velocity and you struggle to attain a good max velocity, despite getting out of the blocks really fast, then RSI might be your, might be your issue. Um, now that's pretty simple to improve. Um, just really short duration, low intensity ground contacts like plyometrics. Um, they have to be low intensity because you're teaching the body to react to the ground in a short window of time. You're not teaching the body yet. To output massive forces in, in those times, um, and, you know, like. Extensive plyometrics. If you're aiming for like 60 to 90 contacts per time, then you know, it's, you're going to be roughly in the right ballpark, but as we're going to discuss in a future podcast, you need to program them effectively. So, you know, this needs to be under the guide of a, of a coach, really, um, ideally to, to do this intelligently and appropriately. Um, you know, if you're one of those people that can't, um, maintain a good max velocity or, um, can't even attain one, then you're. RSI may be a problem, um, alongside a bit of efficiency in technique.
alex_1_08-28-2024_132620Yeah. When you see athletes and who come to you, I mean, do you see athletes who come to you? Are you able to look at any of them and see like when they're attaining max velocity?
kieran_1_08-28-2024_132620Um,
alex_1_08-28-2024_132620who decline? It's quite hard to plot without
kieran_1_08-28-2024_132620yeah, yeah. You develop a bit of an eye for it. So you see how they come out of the blocks and then, and then their, their general sort of pattern of acceleration is fairly obvious. Um, especially if you're watching someone in real life, you can see, um, if they're competing against other people when. And how they maintain max velocity. Um, and you can see just by looking at them, what kind of athlete they'll be, whether there'll be kind of force dominant, um, whether there'll be more elastic or, you know, there's loads of different factors that play into it. Um, what, what I'm looking at are essentially, um, technical flaws at first. And then if, if you take them through the right training model and training program, then the physical aspect should follow. Um, but if they're applying force in the right direction, um, Consistently, um, over time in a program, then the training stimulus from that will naturally develop the right characteristics that they want. Um, so that will follow.
alex_1_08-28-2024_132620I like what you say about the players. And obviously we're going to get into that next episode, I believe. Um, but it's, yeah, I like that Well, you're developing pliers in a very specific body position. a lot of the time people will say, well, people will take what I've said to mean, okay. They're like, they've not got a stiff ankle, example, like that, but their ankle is not strong to maintain, to handle those loads. If you're accelerating to 60 meters and if you've got like a sub seven second, meter time. But it's after 60, you run like an 11, five, um, like you, you've got a stiff ankle, like you're able to co contract your ankle. Cause there's no way you can like hit those, that sort of speed without one.
kieran_1_08-28-2024_132620Yeah.
alex_1_08-28-2024_132620but it's just about co contracting at these different biomechanical positions
kieran_1_08-28-2024_132620Hmm.
alex_1_08-28-2024_132620sprint and then you're accelerating. that's where like plyos need to be programmed, like you can do plyos stood upright, but you can, we'll talk about that properly next week, but. Um, the change in the body position to correctly apply, um, these elastic sort of recoils plyometric sort of improves rather than, I don't know. Do you see where I'm going? Yeah.
kieran_1_08-28-2024_132620a lot, a lot of the time, um, you get people trying to make their gym work, like hyper specific, a lot of the lifts, they try and change the angles to be like way more specific than they need to be. Um, I don't really subscribe to that so much, but when you're doing, Um, when you're addressing either isometric holds, I think is one of these and, um, plyometrics, a lot of the time they do need to be, um, a little bit more specific to, to your event or what you're trying to improve, Because. Yeah, that, like you said, that you, you can produce all the force you want, or you can be as, as stiff as you want in certain positions, but if your body's not used to, or doesn't get exposure to certain other angles, um, with the same demand, then it's not going to perform in the same way. Um, Like you could do, you could run in a massively squatted position and be really stiff and really reactive like that. But like, that's going to burn your energy stores out very, very quickly. And that's what you're talking about earlier when you're running, running with, you know, like a contact in the ground was like a bent knee and a, and a slightly flexed hip.
alex_1_08-28-2024_132620Mm
kieran_1_08-28-2024_132620going to be much less efficient. Um, you need to condition your body to be able to contact the ground, express the force that you have, um, with a pretty much fully extended knee and hip. And. And so on and so on. The positions matter for them.
alex_1_08-28-2024_132620Um, right, Nakira. So with all that being said, how would You as a coach sort of cue this to an athlete. Um, like what, obviously as an athlete, you kind of want to be doing the least thinking possible. You don't want to
kieran_1_08-28-2024_132620Hmm.
alex_1_08-28-2024_132620all of this. So what was for an athlete listening, what would you say to them to like sort of structure of a race model? If it's a, we'll go with 100 first and then maybe a 200 as well.
kieran_1_08-28-2024_132620Yeah. Um, so with the 100 um, you're building momentum as efficiently as possible. And as we kind of touched on earlier, the way you don't want to do it is by reaching and pulling on the ground. That's probably the least effective way you can, you can accelerate. It feels like you're working hard because you are, um, it feels effective because you can see the ground passing under you. You've got longer steps, whatever, but the focus of the start in the 100 and the 200 needs to be pushing.
alex_1_08-28-2024_132620yeah,
kieran_1_08-28-2024_132620you need to, you need to use your glutes. Um, It'll be much more biased towards your glutes rather than your back or your hamstrings or like anywhere else either side of it. There needs to be a big reliance on hip musculature in those first couple of steps. When you watch yourself come out of the blocks, the first movement or really the movement of your pelvis over the first two steps needs to be pretty much totally horizontal. And that's to watch out for really, if you're watching your footage back. Um, that's what I look for. Are you applying force in the right direction and getting your pelvis moving totally horizontally? Um, and anything that's happening around that, like I can take it into account, but that's like the first checkpoint I look for. Um, so it's pushing. And then as you emerge upright, which should happen kind of naturally as you build momentum. It's not something you need to manually. Yeah. Um, concentrate on as you push and push and push and slowly emerge up. Um, that pushing feeling sort of fades away a little bit in favor of more of a striking action. But you should still be concentrating somewhat on pushing up to probably over halfway in the race, really. Um, your steps need to be of a pushing nature for the whole time that you're building. Um, and that's the feeling you want to chase is, is it fades out to be more of a background feeling, but it's still there up until the moment you hit top speed, as you hit max velocity, as you hit top speed, it will feel like you're sort of tapping the ground and it, and you're like right on the edge of kind of not toppling over, but you're tapping, tapping, tapping to keep the ground away. And that's when you're at top speed. That's when you need to relax, focus on your technique and, and just express whatever force you can in the short amount of time that you've got.
alex_1_08-28-2024_132620and like you say, relaxing there is so much more beneficial than people realize.
kieran_1_08-28-2024_132620Yes.
alex_1_08-28-2024_132620Um, like, and you can train that in the gym as well, like learning to breathe while lifting. Um, so that you're working, if you're grimacing and like bracing really aggressively, you're not Relaxing and
kieran_1_08-28-2024_132620Hmm.
alex_1_08-28-2024_132620that's going to show when you're running, like you want essentially like only one muscle sort of switched on at a time. You want the others relaxing because when I said the others, I mean like if you're striking downwards, you want your hips active like your hip flexors relaxed. You don't
kieran_1_08-28-2024_132620Hmm.
alex_1_08-28-2024_132620because they're fighting in opposite directions. it's being relaxed is also key and that's going to come with being able to Build momentum from the start upwards, like we keep saying accurately and efficiently, as soon as you start to feel a bit of fatigue, that's where it feels a lot I don't know what it is in us, like as humans, we just tighten up. It's just like protective sort of mechanism. I don't really know.
kieran_1_08-28-2024_132620Yeah. I, well, I can, I can speak to this a little bit. So actually on your original point, one of the, one of the main differences between like just sub elite and elite sprinters is how fast they can relax their muscles. It's not how fast they can contract them.
alex_1_08-28-2024_132620yeah,
kieran_1_08-28-2024_132620that's, that's one of the biggest differences, um, trying to break through to a top level is. Yes. Being relaxed enough and trusting your technique and your race model enough to be able to relax at high speeds, um, rather than contract. And, and the second point you made about, um, get intense under fatigue, that's, Probably just to do with, you know, the mechanisms behind muscular contraction, like, um, as you run out of ATP stores in the muscle, um, ATP is used to release. Um, Myosin from actin in the muscle filament, um, not actually to move it. Um, and contract the muscle in the first place. So if you run out of ATP stores, that's, that's when like, you know, you see footballers pull up late in a game from cramp,
alex_1_08-28-2024_132620Yeah.
kieran_1_08-28-2024_132620they've, they've run out of ATP. Their muscles can't actually release once they've contracted. So they stay in that contracted state. And when they try and contract the other muscle, the agonist now, their antagonist can't lengthen. Uh, and, and relax. So that's sort of what happens when, when you, um, when you kind of co contract yourself into the ground in a, in a sprint, really not efficiently. Um, but then I think moving on to the 200, um, because the 100 is really kind of hit, hit max velocity, try and relax and maintain as much as possible. And then the race is done, um, really without going into too much. Kind of execution detail, the, the 200, you need to build speed in the same kind of aggressive way, maybe have a little bit of a long distance. So being a little bit more patient and relaxed in late acceleration. Um, but it's, it's fairly similar. but you don't hit quite as high of velocity in the 200. You you're trying to hit a very, very high percentage of your. potential max velocity and maintain it for a longer period of time because the race is twice as long. and people don't realize that this is, it's not an all out sprint. You don't ever hit true max velocity in a 200 or you shouldn't do. Because you're trying to spread it over a much further distance, um, your relaxation off the curve needs to be, needs to be so that you can concentrate on that transition and slingshot. You know, you need to go from an inside line in your lane to the outside, um, to, to lengthen sort of this, the straight or the less curved part of the curve as much as possible. Um, that's going to come up really weird in the transcript, isn't it? Uh, less curved part of the curve, but, um, Essentially, you're not concentrating on trying to max out in the 200 at any point. It's very, very close. Efficient distribution comes from playing very close to the line, but not over it.
alex_1_08-28-2024_132620yeah. So people who have these problems with reaching max speed in a 60 and failing in the 1, they're probably gonna feel that in a 2 as well. A lot of people avoid a 2, in fact. But, um, you see, like, yeah, but yeah, it's just such a fine sort of balance between like walking the line of not pushing hard enough and reaching towards your max potential but pushing too hard and touching that max velocity and then suffering because of it. it's, yeah, I think hard race to get right.
kieran_1_08-28-2024_132620Yes, definitely. Uh, it takes a lot of, a lot of deliberate practice and a lot of mindful practices as well that you need to be so switched on mentally to, to train for these events properly. Um,
alex_1_08-28-2024_132620I
kieran_1_08-28-2024_132620when you get that race model, right, then it makes such a huge difference.
alex_1_08-28-2024_132620if I was to say one thing to like, think about it for athletes, I would say Consider like just look up a force velocity curve if you haven't seen a time velocity curve. Sorry If you haven't seen one already you said you have that steep point at the start and then it sort of plateaus And if it's too steep at the start You'll see a plateau and even decline at the end and you want to just just think about building momentum At such a way that it's not too slow and not too fast so that you still want to reach max speed but it's not rushed like you don't want that line to be near vertical
kieran_1_08-28-2024_132620No.
alex_1_08-28-2024_132620hitting because if it's near vertical it's probably not going to be as high like it'll be higher if you build slower If that makes sense, in these one and 200 races, where it's not a 60 meters, it's not a get out as hard as you can.
kieran_1_08-28-2024_132620Yeah. Well, the high, it's the highest average velocity that wins, not the highest peak
alex_1_08-28-2024_132620that's
kieran_1_08-28-2024_132620velocity.
alex_1_08-28-2024_132620true. Highest average velocity and usually like whoever reaches the highest max velocity as well, is easier to reach a higher max velocity if you're. rushing it. See what I mean? Um, but I guess that's how I'd conclude on that. any concluding comments?
kieran_1_08-28-2024_132620No, I think just got to, just got to wrap it up there. It's, it's patience, relaxation,
alex_1_08-28-2024_132620Yeah
kieran_1_08-28-2024_132620pushing
alex_1_08-28-2024_132620Yeah,
kieran_1_08-28-2024_132620not too hard. Um, you want to peak at the right time, not the earliest time.
alex_1_08-28-2024_132620for sure. that sparks some questions from other people as well though, like
kieran_1_08-28-2024_132620Yeah.
alex_1_08-28-2024_132620If you've got questions on that, send them in because I mean, yeah, like don't assume just because we've told you for spoke for 30 minutes that boom, you have a full understanding, like, feel free to ask questions and challenge us because,
kieran_1_08-28-2024_132620I think, I think going forward, it'd be a good idea if, if people have questions about, uh, about certain episodes, if we do like. An episode where we kind of type loose ends of questions. So if I get dms on Instagram, um, after this, just throwing them in an episode for quickfire answering will be helpful. Um, as opposed to doing, you know, standalone topics. We'll do like loads of different ones in one.
alex_1_08-28-2024_132620yeah, we'll have to figure out how to get a live, a live sort of podcast going as well at some point,
kieran_1_08-28-2024_132620Oh yeah, that'd be nice.
alex_1_08-28-2024_132620people on this, um, then just send like, Questions through a chat or something. I think you can do that. but yeah, I guess that's all from episode two. Just wrap it up, Keep supporting the channel or the channel. Keep supporting the podcast, with the reviews
kieran_1_08-28-2024_132620it,
alex_1_08-28-2024_132620and share it with everyone, you know,
kieran_1_08-28-2024_132620send it to.
alex_1_08-28-2024_132620might be interested. Yeah. Send to your athletics coach, send to your, I don't know, send to your
kieran_1_08-28-2024_132620Definitely send it to your coach.
alex_1_08-28-2024_132620Definitely do.
kieran_1_08-28-2024_132620Yeah, definitely do, yeah.
alex_1_08-28-2024_132620Cool. I thought you said definitely don't. I thought, ah,
kieran_1_08-28-2024_132620Nah, nah, nah. We
alex_1_08-28-2024_132620Yeah,
kieran_1_08-28-2024_132620possible. I don't care who you send it to. Just get a listing up for the first, you know, few weeks. The true fans will stick around, but you know, we want to be top 1 percent here. Come on.
alex_1_08-28-2024_132620yeah. Yeah, cool. Awesome. Well, thank you for coming again, and
kieran_1_08-28-2024_132620yeah.
alex_1_08-28-2024_132620see you guys in episode three
kieran_1_08-28-2024_132620Let's go.
alex_1_08-28-2024_132620out