Training Babble: Off-Road Insights for Mountain Bike and Gravel Cycling
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Training Babble: Off-Road Insights for Mountain Bike and Gravel Cycling
Fast Physiology with Dr. Phil: Muscle Fiber Types
Summary
In this episode, Dave Schell and Dr. Phil Batterson discuss fiber types in muscles and their relationship to endurance training. They explain the different types of muscle fibers, including type 1 (slow twitch), type 2a (fast twitch with some aerobic capacity), and type 2x (fast twitch with non-aerobic capacity). They also discuss the history of how these fiber types have been described and identified. The conversation delves into the energy systems used during different types of exercise and the importance of mitochondrial function in endurance training. The hosts emphasize that proper training will lead to adaptations in muscle fibers, making them more fatigue-resistant and better suited for endurance activities.
Takeaways
- Muscles are made up of different types of fibers, including type 1 (slow twitch), type 2a (fast twitch with some aerobic capacity), and type 2x (fast twitch with non-aerobic capacity).
- The proportion of muscle fibers in a muscle determines its function. Postural muscles and the heart have a high proportion of type 1 fibers for fatigue resistance.
- Endurance training focuses on improving mitochondrial function and oxygen utilization in muscles.
- Training adaptations will make muscles more fatigue-resistant and better suited for endurance activities.
- The specific training demands of an event should guide the training approach, rather than focusing on specific muscle fiber types.
welcome back to the training babble podcast. I'm your host, dave shell, and once again I'm joined by dr phil batterson. Dr phil, thanks for being here thanks for having me back, dave.
Speaker 2:This is, these conversations are always something I look forward to, so I'm hoping that we can keep this up, you know, for for quite a long time.
Speaker 1:Yeah, absolutely. I think there will always be some aspect of physiology that people have questions about or that they want some clarification on, and so we should be able to do this for a while, and so, if you're not up to speed, we've been doing a series of mini-podcasts, trying to stick to 20 to 30 minutes, and each one focusing on one aspect of physiology and recalling them fast physiology. So, gosh, I think this is probably our seventh one, if not more.
Speaker 2:Yeah, something like that. I know you know it's always hard to tell, like, which ones have been released and which ones are backlogged. But yeah, we certainly have. We certainly have, at least, I think, seven published at this point and we have a lot more that are that are uh kind of waiting in the wings, um, as it were. So if you guys do have any questions or anything you want us to touch on, please let us know, because we're always looking for for topics to talk on. Uh, dave and I both have opinions on of this sort of stuff, so we like to share them, and especially within the 20 minutes is kind of fun because it makes us be a little bit more synced.
Speaker 1:Yeah, yeah, absolutely. And again, if you haven't been keeping up, we are kind of going back and forth between Training Babble, my podcast, and Critical Oxygen, phil's podcast, which you can either find in the show notes or you can anywhere you find podcast, just critical oxygen, yep. So today we are going to talk about fiber type, and this is something that's always been kind of interesting to me in that it took me a while to kind of make the connection between these energy systems and fiber type and kind of how they relate, and so I think a good place to start is just let's I I think a place that I need clarification on, and I I can never like keep up, like I think at one time it or at one time it was like type one, slow twitch, type two a fast twitch, and then type twoa fast twitch, and then type 2b fast twitch, and now I think it's type 2x, fast twitch, right, so I guess let's start there.
Speaker 2:Yeah, let's do a definition of fiber types first. So your muscles are made up of fibers and within those fibers there's delineations between really three different primary types of fibers and those can be broken down into two actually. So you have your type one fibers, which are quote unquote slow twitch. Then you have your type two fibers, which are quote unquote fast twitch. Within your type two fibers you have type A fibers which are we'll get into it but they're a little bit more, they can be a little bit more aerobic. And then you have your type two X, which can be, which are more, uh, non-aerobic or anaerobic.
Speaker 2:You've probably heard, you know that term thrown around a lot more. I use non-aerobic just because oxygen is always present and always being used, um, so it's just a little uh, kind of me being a stickler thing. So there's never a time that you're actually anaerobic, you're just using non-aerobic sources to derive ATP, um, so to to kind of let's, let's talk a little bit about the history behind how these fibers I guess have have been, uh, been described in the past, because that's really how we've gotten to this idea of, like, type one, slow twitch, or type two, a type two X. So let's, let's break it down first. So, if we have, there are a number of different ways you can actually delineate between fiber types, and one of them is histochemical staining. So essentially what you do is you take a cross-sectional area of the muscle, cut it in half, and then you look using certain colored dyes that will bind to particular proteins and from there you can kind of count and delineate. You know the different, the different muscle types, right, the different fiber types.
Speaker 1:And I think that's a good point. Just to kind of pause for a moment and just, like I guess, explain that Like, when we talk about fibers, it's not like you have a fast twitch muscle or a slow twitch muscle, it's like these fiber like muscles are made up of both types of fibers, or three types of fibers, in just different proportions, correct?
Speaker 2:Yeah, absolutely. So that is perfect and let's okay. So, before we get into actually how we you know, technically figure out what the fiber types are, let's actually take a step back and let's say, okay, well, what are the characteristics of a type one fiber? A type one fiber is generally something that is more fatigue resistant. So so, from what you were asking, dave, is like like all muscles are made up of all different types of fibers and that's why we have the ability to have really really low, um, low force output contractions, like with our legs, right, Like you can, you can be walking really slowly and that would be considered low force output contraction. Or you can sprint, so you have the ability to do all of those different things because of the different fibers within that muscle and different muscles have different proportions of fiber types.
Speaker 2:So our postural muscles, so muscles that are lining our spine, muscles that are engaged in our core, our heart, for example, are all very, very high amounts of type one fibers, because your postural muscles you do not want to fatigue, right? You don't want your heart to fatigue. If your heart fatigued, you'd be, you'd be screwed, right, um, so, so, so you can think about it as like the, the proportion of muscle fibers is going to be directly related to the function of that muscle fiber. And this is something that we talk about in my exercise physiology class, or at least did, is that function and physiology are tied to each other, kind of in this like cyclic pattern where you know, function dictates the physiology and then the physiology kind of dictates the function, and, bet you know, around and around we go.
Speaker 1:So if you have, um, you know, for example, if you then had a muscle that was involved in something like jumping or sprinting or something like that, like your calf, you would expect it to be then more type two fiber dominant yeah and I'm thinking back to when I was in culinary school and maybe this is not correct, but I think I recall at one point it being explained to us that the reason like chicken leg meat is dark meat because it's more fast, twitch fiber, more myoglobin, and then breast meat because they're not flying birds would be white because it's less active. Is that accurate or is that like a stretch?
Speaker 2:It's flipped actually so because the legs are being used so much walking around and doing those sorts of things. They actually have more mitochondria and more myoglobin, and both the mitochondria and myoglobin have red hue to them, which then looks brown or dark. So that's where the dark meat comes from. That's why cows are mostly red. How many times do you see a cow sprint? Very rarely, right, and you wouldn't, just because of the that that fiber types are actually, um kind of mixed within you, wouldn't? You don't see this as much in mammals as you do in like birds, for example, um, but like most mammals, their meat is very, very red. And I can guarantee you, because I've done this If you take a muscle sample from a human, um, you can't delineate with the naked eye like oh, that's dark meat and that's light meat right, it just all looks like hamburger.
Speaker 1:Essentially, that's disgusting. Yes, I know, I think we just crossed a line.
Speaker 2:Yeah, yeah, not for eating purposes, for analysis purposes during my PhD, but that's what it comes down to. And what's really interesting about this is we do say, oh well, type one fibers are, um, you know, like they're associated with fatigue resistance. That comes along with um much more mitochondrial volume density. But all of our muscle fibers have mitochondria. All of our muscle fibers have the ability to do glycolysis, to do oxidative phosphorylation, to do phosphocreatine um breakdown. So we have the ability to do glycolysis, to do oxidative phosphorylation, to do phosphocreatine breakdown. So we have the ability to do everything. It's just the extent to which these fibers can actually do that.
Speaker 1:And so now, like I don't know if this is old thinking also, but with the, is it the two X fibers that are kind of more trainable, and whatever you do the most it can kind of lean one way or the other type two a type two, so yeah, so, so let's, let's, let's actually um, go and say why it's not type two B, so remember.
Speaker 2:So there there was this misconception or and not even a misconception, but a misidentification of the fiber type, type 2B versus type 2X. And if you're looking at a continuum and you're looking at your type 2 fibers, you have type 2A, which is the most closely related potentially to type 1 fibers, then you have type 2X, which is in the middle, and then you have type two B, which is after that, and in humans we do not express it's the, it's the myosin heavy chain isoform which has really kind of given us that two X, two A, two B. We do not express type two B myosin heavy chain isoforms.
Speaker 1:Oh, interesting.
Speaker 2:So, so it was. Yeah, so I think it was. I think this was first, you know, something that was identified in either like murine mammals, so you know, mice rats, something like that, and then it was just kind of assumed that the same thing would happen in humans, and that's not actually true. So anybody who does say type two B, it's not that they're just inherently misleading you, it's that they probably learned it when, uh, we didn't know that humans didn't actually express that. Um, so humans only express type two A and type two X, and then, further down, like the power strength uh ratio index is the, are those type two B fibers? Okay, um, and it's the type 2a.
Speaker 2:Though if we kind of get back to it on this continuum, it's the type 2a that when you train them, they can either go a little bit more towards type 2x, so they can be, uh, more glycolytic and more kind of phosphocreatine centered, or they can look a lot more like type 1 fibers, and when I say that I mean they can look a lot more like type one fibers. And when I say that I mean they can develop a very, very robust mitochondrial population which would make them more fatigue resistant, because the more oxygen we can use, the more fatigue resistant we can be or they can. You know, if you do a lot of sprint training or you know strength training and other things like that, you can actually get them to be more glycolytic so they can create more ATP faster. They're just more fatigable because they're relying on a finite resource rather than oxygen.
Speaker 1:Right, and so how does this relate to endurance training? And really, I guess let's start like let's define what are endurance sports.
Speaker 2:I guess let's start like let's define what are endurance sports. Yeah, so this, this has been something that's that's actually been kind of a little bit illuminating to me. Having conversations with you and some other people on my podcast is like an endurance sport is anything that that has repeated repetitions right Over and over and over very low level, like you're not, you're not going to be. If your deadlift maximum was 225 pounds, an endurance sport would be you lifting that deadlift, lifting a 40 pound deadlift, over and over and over and over again for extended periods of time so if we could put like, could you put like a time limit on it, or like a like anything beyond this would become more of a.
Speaker 1:And the reason I say that it's like if we were to say like a sprinter, like, like, their training probably looks very different than somebody training for the 800 or the mile yeah, I would even say like uh, where you start to actually get into quote unquote, endurance is like anything that's like 400 to 800 meters and above.
Speaker 2:So in seconds, what would that be? In minutes? It would be probably anything like one to three minutes or above. Okay.
Speaker 1:Right, and so I know we're kind of getting off topic, but like if you could paint a picture like what does fiber contribution or energy contribution look like as we like those first, like up to 30 seconds and then beyond, how does it change?
Speaker 2:Yeah, so this is. So this might actually be more of an energy systems talk, um, but so so we have. We have. Let's take a step back. When you exercise, when your muscle contracts, it needs energy. We get energy from the breakdown of the energy currency of the cell, which is the denosine triphosphate, and in order to actually liberate that energy, we break off a phosphate group and then the release or the breaking of that bond releases energy, and it can be harnessed in the form of chemical energy or mechanical energy in order to actually, like, move the, the contractile elements of the muscle across each other, or it can be lost as heat. So so that's what our body is trying to do.
Speaker 2:Is is trying to maintain ATP, and in order to maintain ATP, we have to have energy systems in place in order to regenerate ATP as fast as possible. So we have three main energy systems. We have phosphocreatine, we have glycolysis, which is the breakdown of carbohydrate, and then we have oxidative phosphorylation, which can use carbohydrate, fats and, in some cases, protein, but we're really trying to avoid that, pairing that with oxygen in order to actually make more ATP. The challenge is that oxidative phosphorylation, or the process of using oxygen, has a lot of steps and kind of takes a little bit of time to generate that ATP. So during a sprint, for example zero to 10 seconds, zero to 30 seconds, whatever it is we are highly reliant on phosphocreatine and glycolysis in order to generate that ATP fast enough that we can continue to actually have that contraction to occur Once we start to.
Speaker 2:So it's proportion of contribution during these time periods that you know you're going to see. You know like sprinting is generally glycolytic or phosphocreatine. Anything between 30 seconds and two to three minutes is going to be a little bit more reliant still on phosphocreatine but glycolysis and then just a little bit of aerobic metabolism with an oxidative phosphorylation. Then really anything three, three minutes and extended is going to rely proportionally most on oxidative phosphorylation. So all systems are working at all times to regenerate ATP. It's just the proportion that you're getting that energy from is what we're worried about.
Speaker 1:Yeah, and I think the reason I'm glad you kind of went off on that for a moment, because I think it's important that when we think about it, when we think about it, when we think about endurance training and what we're trying to do you started by talking about these different fibers and what, what some of their characteristics are, and so if we think about the slow twitch fibers are kind of like the more endurance type fibers, and so if we're doing an endurance events, then it would make sense that we're trying to train those fibers, right.
Speaker 2:Right, exactly so, right, right, exactly. So then how we can think about that is, at the end of the day, if we're trying to maintain a force output for extended periods of time right, because that's what endurance training is is just prolonged force output, prolonged submaximal intensity force output for as long as we can do it Then we start to think about okay, now we have these energy systems, but those energy systems, so you can think of them as gas tanks, and within each muscle fiber the size or the amount of those gas tanks is actually different. So in your type one fiber, the gas tank that is the absolute largest is your oxidative phosphorylation system, with very, very small contributions from phosphocreatine and glycolysis. Type 2a fibers are kind of your intermediate fibers, so they have kind of a mixture of all of them, so they can have phosphocreatine, glycolysis and oxidative phosphorylation. And then your type 2X fibers have a really, really small capacity for oxidative phosphorylation but have a very large capacity for glycolysis and phosphocreatine. So this is where kind of like fiber types come into play, right?
Speaker 2:So when you are doing endurance activity, you're trying to be as fatigue resistant as possible and you're exercising at a sub-maximal amount, right? So you are going to be using a lot of those type 1 fibers and you're going to be highly reliant on your oxidative phosphorylation system, your ability to actually use oxygen to make energy, and this is why it's been identified. This is why VO2 max has been identified as one of the most important variables for endurance performance is because it gives you the upper bound of your capacity to use oxygen. Then, one step underneath, that is, what percentage of your VO2 max can you maintain sustainable exercise intensity? And that's also going to be highly reliant on the amount of oxygen you can get to and utilize within the cell.
Speaker 2:And it's in my opinion. Endurance activity comes down to mitochondrial function and your, your body's, ability to actually utilize oxygen within the mitochondria. Um, so you need to. So so the whole reason why training improves mitochondrial function, improves uh, you know, capillary density improves, cardiovascular output improves, you know, say, type one fiber, you know function or proportion if you're training long enough is to get more oxygen to the muscle in order to maintain ATP contribution from primarily aerobic means for as long as you possibly can.
Speaker 1:And when I asked that question earlier about like the, the contribution from each, once you like get to a certain point, I like, if I recall correctly, I want to say like at like one minute. It's like it's almost like 50, 50, like 50, 50% aerobic and then 50% non-aerobic and so like beyond that, like it's primarily aerobic right.
Speaker 2:Yeah Well. So what's really interesting too is if you start to use things like like NIRS or like muscle oxygenation, and you start to actually look at what happens to oxygen values immediately when you start exercise, your oxygen values immediately start to drop. So this is very counterintuitive, because what we've been taught in exercise physiology classes are just from what we've seen, uh, you know, from from normal, uh, social media or whatever it is. Is that okay? You have your anaerobic source and then it transitions into you know kind of glycolysis, which is a little bit of a mixture, and then it transitions. It's like no, no, no, no, no, no.
Speaker 2:All of these systems are always working together because they're so intertwined that you're immediately upon the start of exercise.
Speaker 2:Your mitochondria are going as hard as they possibly can. They just might not be able to supply as much ATP as, say, the breakdown of creatine would be able to supply, or glucose glycolysis would be able to supply as well. So, trust me, your body isn't like no, no, no, we got to wait, we got to wait one minute before we start to use oxygen. It's like, no, all hands on deck, we're trying to get as much ATP made as we possibly can. So, even during a sprint where if you, if you ask somebody about traditional bio bioenergetics, they'd be like oh, it's phosphocreatine first, then glycolysis, then aerobic capacity. If you're wearing a NIRS device like a Moxie, you will see your SMO2 plummet, which is your muscle oxygen saturation. You'll see the oxygen absolutely plummet because your muscle is demanding a ton of oxygen to try to make ATP, but it can't make all the ATP necessary for contraction to occur, so then it starts to rely on the phosphocreatine and glycolysis as well.
Speaker 1:Okay, and I don't mean for this to turn into an energy system talk, but we're going to keep coming back to it and so I guess the way like so the charts that I've seen or the diagrams that I've seen, everything kind of overlaps where it's like there's a little bit of contribution from everything at that zero to five seconds, and then it like they ramp up and ramp down and so like when I've explained this to athletes or when I think about it, the aerobic contribution, it's like getting a train up to speed right, like it yeah, it chugs, chugs, chugs, and then so for like really like doing a vo2 max effort, so something like max effort for three to five minutes. It kind of takes a while to like get up there for that first one. But then we also see this like exercise post-oxygen debt to pay back, and I think so it relates back to. This is something that's like super interesting to me is like this idea of like always trying to maintain ATP, and so we cover that debt in the beginning with non-aerobic.
Speaker 2:Yep With phosphocreatine and, to some extent, glycolysis. Yep.
Speaker 1:And then we finish, and then we have to kind of like, as we're trying to like replenish and like, pay back that energy. That's why the oxygen stays elevated, because you're trying to like replenish. That, correct.
Speaker 2:Yeah, yeah, and let's let's think about it this way too Like the amount of steps that it requires for you to get oxygen from the environment to your muscle are actually like there's a lot of steps that are actually required to get oxygen all the way to your muscle. So it takes time right To to actually get your body to reach some level of of homeostasis or steady state or equilibrium with oxygen delivery and oxygen demand. So so there's that and that's why I think you know to some extent, it takes some time to ramp it up. Phosphocreatine is a bi-directional equilibrium reaction, which means when ATP starts getting used, which means when ATP starts getting used, it's going to push to the side of supplying more ATP, and it's just one step, it's just one transfer of a phosphate, of a phosphate group. So that's super, super fast and you know. So that's why we tend to use phosphocreatine right at the beginning of exercise. It doesn't matter if you're sprinting or it doesn't matter, and it doesn't matter if you're or if you're just walking or something, most likely because your heart and your cardiovascular system and your lungs and your ability and your capillaries and all of that sort of stuff have not come up to speed yet to to deliver enough. So let's.
Speaker 2:I want to bring this back to fiber types, though, and I do think a lot of people get a little bit over concerned with um, oh well, I don't want it, you know, I want to.
Speaker 2:I want to stress my, my, my fibers and my, the correct fiber types, and stuff like that. It's like you can't really do that by doing proper training, by doing zone two training, extended periods of time you're going to stimulate pathways that are going to make your body more fatigue resistant, ie more type one, and even if you do have a higher proportion of type two A fibers, those type two A fibers are going to start to look like type one fibers. They're never going to be type one fibers Well, I can't say never, um, because there is some level of transition between the fibers but they're going to um, like uh, from a, from a training perspective, they're going to adapt to look and function more like type one fibers. And that's what it comes down to is, by doing more endurance training, your body is just going to kind of take on the phenotype of what you're trying to train. So it's not like, oh, I'm doing a type one fiber ride today, you know sort of deal.
Speaker 2:It's. Oh well, if I'm, if I'm doing the proper exercise intensity, then my body is going to become more fatigue resistant. And one of the consequences of becoming more fatigue resistant and it's a, it's a benefit, so it's not a consequence, but one of the ramifications of doing more type, you know, zone two training is that you're going to look like more of a fatigue resistant individual, which means you're probably going to have, or look like you have, more type one fibers, or your type two a fibers are going to be more fatigue resistant, more mitochondrial dense, higher mitochondrial function, better ability to transfer oxygen from the capillaries to the mitochondria, so on and so forth.
Speaker 1:Okay, so what are your takeaways for muscle fibers? Is there anything we didn't touch on that you think is important to touch on before we?
Speaker 2:I mean, I think it's important to know like, uh, you know, like the, the delineation between type one, type two, a type two, x, um, just because then you can kind of think about all this stuff a little bit more. But I think, for the majority of people, I think if you are so in the weeds that you're like, oh, I am specifically taxing just my type one fibers today, is like you can take a step back, because if you're doing proper training and you have a coach that is properly training you, then the, the phenotype is going to follow, rather than you know specifically training like one, uh, you know one energy system or one muscle fiber type, or you know something like that, um. I will also say too and what we'll talk about this in a subsequent episode is that um, other than maybe your type one fibers, you can't specifically train one fiber type, as it is Right. So I'll leave. I'll leave them with that.
Speaker 1:And I think my takeaway from this one is we talked about this in the training principles episode, which you can go back and listen to, but the said principle so specific adaptations to impose demands, and we are what we repeatedly do, and so if you want to be a better endurance athlete, then you should probably practice endurance, and your body is just going to adapt. I guess the other thing is like when you were talking about um, phosphocreatine is our bodies are lazy. Evolution was lazy. It was trying to find the most efficient way with the less amount of energy expended, so that it could survive, and so that's what our body does too, and so it's always going to whatever you're doing the most, your body's going to find the most efficient way to do that, and that's essentially what training is at the end of the day is just getting better at whatever it is you're doing.
Speaker 2:Yeah, yeah, I, I a hundred percent agree with that. And you know, like I said, I, I I do think it's important, but I think there are a lot of people who get a little bit too into the weeds of it. So it's like, it's like, yes, it's, it's important to understand what's going on in the black box, but at the end of the day, we do have larger physiological values and markers that we can measure in order to say, okay, those are probably a little bit more explanatory of increased performance rather than, oh well, I shifted my muscle fiber type, right? Unless you get muscle biopsies, like I was talking about earlier, then you're never going to know what your muscle fiber types are. You can just know kind of in general um well, I've done a lot of endurance training, so I'm probably a little bit more. You know type one phenotype, or fatigue resistant phenotype, or oxygen. You know delivery and utilization phenotype, whatever you want to call it. But yeah, I do think that it's.
Speaker 1:We don't have a way of actually measuring fiber types unless you go into a lab and get a muscle biopsy done at this point, I guess, just as another parting kind of thought here, I think, in terms of practical application and how this impacts me as a coach. In my experience, like, very few athletes are more of that fast, which you know like lot of sprints or like if you're looking at power data, you'll see that they have a lot of top end power, and the only way that impacts me as a coach is that I have to be more conscious about when I'm having them do shorter efforts, is that they can go really deep and they can put themselves in the box, and as we're like, I think it has something to do with our tapering too is that like we might have to approach it a little bit different than I would with somebody that doesn't have as much top end power or short duration power?
Speaker 2:Yeah, yeah and that is a really good point, because that is where I think this could be potentially useful are people who have a tendency to have um, you know, just better power output on the top end or like other things like that, have a tendency to not be able to recover as well. Like, for some reason, it seems like the if we call, if we, you know, lump them into fast Twitch athletes just need more time to recover. Then that is something that you as a coach or you as an athlete could take away from this. Right, you still won't ever know, right, you'll never know. Like, oh, I actually am more fast twitch or more slow twitch, dominant, whatever it is.
Speaker 2:But I think, from that perspective, you can do some field tests like sprints or you know, like, how far they fall off in their performance. Like, if you have an athlete that can sprint 2000 Watts but then they can barely hold 300 Watts for five minutes, that's probably an indication a, that they haven't done enough endurance training in the past. Or, b, they are so freaking powerful that they can just wreck themselves on like the shorter, the shorter side of this, uh, the, the endurance spectrum, um, and need to again still work on the specific stuff, like if you're a six hour racer and you have 2000 watt power but can only hold 200, right, then you need to. You need to balance that out by doing less sprint stuff and doing more endurance stuff.
Speaker 1:So, it's.
Speaker 1:It comes back to you know specificity of training at the end of the day Exactly and that's exactly what I would say too is that, like, really it's about preparing for the demands of the event, and so, yes, you have to take these things into consideration, but at the end of the day, you need to ride your bike six hours, or whatever that event has to be, happens to be. So anyway, thank you very much for this episode. I think it was really good. I, anyway, thank you very much for this episode. I think it was really good. I know I got something out of it. Where can people find you?
Speaker 2:Yeah, so you guys can always find me on Instagram. That's the easiest place to reach me at critical02. If you have any questions, comments, want to learn more head over there and you know, just interact with me on that and I'd be more than happy to you know, help, guide you in terms of physiology or you know, any sort of training questions that you have. Awesome, thank you very much. Bye.
