The Time-Crunched Cyclist Podcast by CTS

Should Athletes Use Heat Acclimatization Strategies Year Round? (EP215)

• CTS • Season 4 • Episode 215

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OVERVIEW: In the second of two podcast episodes, Coach Adam Pulford talks with Lindsay Golich, a senior sport physiologist at the US Olympic and Paralympic Training Center, about specific heat acclimatization protocols athletes can use without complicated equipment. They also discuss whether heat acclimatization protocols can or should be used year round to improve training and racing performances.

TOPICS

  • Why and How to increase plasma volume
  • Native Heat protocol
  • Sauna protocol
  • Hot bath/hot tub protocol
  • Should you use heat acclimatization year round?

LINKS

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GUEST
Lindsay Golich is a senior exercise physiologist for the United States Olympic and Paralympic Committee. She has also been a CTS Coach since 2003. Currently, she manages the USOC's Athlete Performance Lab and the High Altitude & Environmental Training Center at the Olympic Training Center. Lindsay has developed protocols for laboratory and field testing, and has coached more than 15-National Champions and multiple Olympic and World Championships medalists.

HOST
Adam Pulford has been a CTS Coach for nearly two decades and holds a B.S. in Exercise Physiology. He's participated in and coached hundreds of athletes for endurance events all around the world.

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Speaker 1:

From the team at CTS. This is the Time Crunch Cyclist podcast, our show dedicated to answering your training questions and providing actionable advice to help you improve your performance even if you're strapped for time. I'm your host, coach Adam Pulford, and I'm one of the over 50 professional coaches who make up the team at CTS. In each episode, I draw on our team's collective knowledge, other coaches and experts in the field to provide you with the practical ways to get the most out of your training and ultimately become the best cyclist that you can be. Now on to our show. Now onto our show. Welcome back, or welcome to the Time Crunch Cyclist Podcast. I'm your host, coach Adam Pulford. I'm here again with CTS coach and senior sport physiologist, lindsay Golich. Last week, she and I discussed how implementing strategies like heat training for Olympic athletes helped Team USA win the most medals of any other nation in the 2024 Games in Paris. Today, we're going to talk about how you can use some of these same strategies to help win your own medals. So, lindsay, welcome back.

Speaker 2:

Awesome. Thanks for having me back. Adam Last week was great, Adam last week was great. Super excited to get into some more of those detailed questions and really figuring out how to optimize it within everyone's time crunch, lifestyle and world that we face.

Speaker 1:

That's it, because you know, at the end of the day, taking all this research and some of this you know fancy stuff we do with elite athletes like that's very one-off. How can we do it for the masses? How can we help people like live their life better? I mean, that's as a coach, that's what I really love doing. So you know, heat training like I said in the first podcast it's it's gaining popularity in the way of like oh, should I do this? And a few things that we talked about in the first episode is like what are the benefits? Like what? What are the athletes experiencing?

Speaker 1:

And just some quick bullet points is, when I'm working with an athlete to get out there in the heat, I want them to start sweating sooner. So start to notice that they're actually like oh, I'm out here for like 10 minutes. I'm already like very sweaty and you should sweat more. You should. You should see it on your skin. You should be able to. Well, maybe in Colorado it's a little different, where it just goes away right away, but here, where it's a thousand percent humidity all the time, you should definitely see it. You also retain more sodium, like your body just soaks it up. There's these short-term changes in your body to do that, and the net effect is increased plasma volume. And Lindsay, you're the sport physiologist here. What the heck is increased plasma volume?

Speaker 2:

Yeah, plasma volume. So when we think about our blood for those that had a biology back in high school or undergrad or whatever your device, your world is is that our blood is made up of a few different parts and the plasma volume is a little clear interstitial fluids, which is just the hydration part of your blood. In most simplistic terms, is that we want to see that increase so your body is naturally retaining more fluid that it can pull from in those moments that it really needs it, um, and it's really critical. So there's ways that we can actually assess that you're acclimatizing um by looking at, you know, the plasma volume or the sodium content that you're sweating out during a training session, and those are definitive ways to say, yes, we've seen a change happen over your climatization.

Speaker 2:

Not everyone has access to all that, and if not even just your perception of going into a location or facility at the training center here in Colorado Springs that we have this amazing room and I know not everyone has access to it, but a lot of people, they're very excited day one to come in and do their heat acclimatization. You know they've unlocked this new level, so they think by day two they're not very happy to see me. No one's really excited to come in and do their training. By day three we see a little bit more conversation happening. By day four, everyone's chit-chatting. So we know, even just in a short period of time, that we've just seen their perception change. Where, if I had all these other tools which I'm lucky that I do to assess it and look at those numbers, I know it's happening. But even in just daily communication that we see a change in just body language and the way that you're responding to those extreme conditions.

Speaker 1:

Yeah, for sure, and that goes in hand with some of the acute responses to physiology and heat training that we talked about in episode one. And I think that plasma volume I just call it the antifreeze of your athlete engine, right there to help cool you down. And sometimes, when I do this with athletes, they might actually, um, one way of, without all the gadgets and measuring things, you might gain a pound or two because you're soaking up more, more, uh, liquid, you know, more water, and that's fine. Eventually that'll stabilize, and I mean there's a lot of other things that can go on, including glycogen, but these are just some of the things to indicate that you are your body's changing and it's changing for the better. Don't freak out All right.

Speaker 1:

A hundred percent agree hours a week. Maybe they've got a, a, a huge Fondo or road race that's going to be in the heat Ironman, something like that. Who should do heat training? Is it for everybody? Is it the time crunched athlete? Is it the nine to fiver? The weekend warrior? Is it the only the elite athlete? Talk to us about that.

Speaker 2:

Yeah, I mean, I think heat acclimatization is for everybody, with the understanding that, again, you've done the fundamentals, so that you've done the training you found the time to do, just the day to day training.

Speaker 2:

If you've found the time to do that and you're pretty confident within 90 percent of it you don't have to be 100 percent perfect but that you're doing those type of things Then we can go on to the areas that we know can be really important or critical, and I think heat acclimatization is one of those, and there's a lot of different ways to accomplish that.

Speaker 2:

We can do it by using saunas and hot baths. We can do it by overdressing and training. We can do it by going out in not maybe always the heat of the day, but where your timing part or the end of a training session in the heat of the day. So you're getting that just natural conditions, and I think there's a lot of different ways to do it. So goal number one is to figure out you know, how much time do you have to invest in your training and the recovery from your training, and are you doing all the other things correctly? And then if the answer to that is yes, then yeah, let's move on and be more all in on ways to optimize your heat acclimatization, where it's not adding another hour or two hours to your week that you may typically don't have.

Speaker 1:

Yeah, and so in that way, I mean we're pretty pro heat acclimatization so far. Are there any drawbacks to this?

Speaker 2:

training. So you may not notice it in the first hour of a training session or a ride or a race, but you will notice it in the second or third or fourth, depending on the duration of your event, just because there can be a loss of power or a loss of fitness again because of the lack of recovery. So it's you're adding every time you add in something, it's an additional stressor and you have to accommodate that in some way of decreasing training load, whether it's intensity or volume, or increasing your recovery in between training intervals or sessions, not necessarily in a day, but day to day or if you're doing multiple sessions a day. So there's ways that you have to accommodate for that. I'm biased. Coaching is great. That takes it off your mind, but not everyone has access to a coach to kind of take that side of things. Um. But I again, I think it's something that you can. You can kind of play with a little bit um and maybe be uh, incorporating ways where you're not just going into a sauna where you're creating this massive thermal load where there's a lot more fatigue. There's maybe higher risk. Um, it doesn't mean higher risk, higher reward by any means and the outcome of it, but there's a higher risk of just fatigue and not being recovered for the next day or multiple days later.

Speaker 2:

Where going out and training A lot of the things that we do with our athletes here is that if they've got a four hour ride also need you to be finishing your four hour ride around one o'clock. So so you're getting two hours or so kind of in the heat of the day, where most cyclists, at least in Colorado, don't like to head out for their typical training ride until 11 o'clock. So we're saying you actually do need to start your ride at eight or 9am early, so you're not doing your whole ride in the complete heat of the day, but you're getting at least a couple hours of it where we know it's really hot, um. So again, there's ways that you can incorporate it where you're not having to take away from the training. That's being the stimulus, but you're now getting an added layer of benefit, um, but not creating this like excessive fatigue that you can't recover from.

Speaker 1:

Well, lindsay, you'd love athletes here on the East Coast, because everybody gets it done starting at 6 am.

Speaker 2:

It's too hot. It's too hot.

Speaker 1:

Yeah. So in the way of drawbacks, I mean it's really time. I'd say it's effort and like learning the process, right. So for the self-coached athlete, you know you're going to have to sink in some education some time there and then probably some trial and error. But I would say that also goes into the bank of um, the positive side, the, the, the pro aspect of this um in in the world of trade-offs. So I'd say in the way of like how we add heat training in, but like I think of native heat we mentioned hot baths, sauna Um, let's take my favorite first, native heat. What is so? You mentioned already, you can finish a ride, uh, when it's already hot. So four hours and there you go, you get some thermal effect. That's happening there. What about time crunched athlete who only maybe their long ride is like two or two and a half hours? How do we do it then?

Speaker 2:

For a hundred percent. So if you're time crunched and you're not outside, in those conditions, um, or you're inside training cause, your window of time is from 5am to 7am, because it's just the way life is, you can do things, uh, where you're overdressing, um, so maybe you have an additional layer and it doesn't mean just, you know, additional Jersey, but you actually have a long sleeves on, and pants, gloves, you're making yourself hot, but again, not to the point where you're decreasing your performance on the bike. If you're noticing ability, where you can't produce the power during your training session that's required to get the adaptation, it's too much, so it's okay. One day of that being too much, no problem. You've learned. But now you've got to adjust, moving forward.

Speaker 2:

If you're inside, maybe you always use a fan. You take away that fan. If you don't use a fan and you're in a cool training environment, maybe you increase the heat. Not crazy. You're not going up to 90 degrees in your home or garage, but you're going up to like 78 to 80 from a 70 degree. So you're you're kind of figuring out this balance just to optimize those native examples, rather than trying to do something after your training session, meaning saunas, hot baths, steam rooms, whatever it might be. So again, you're just maximizing on the time that you have for training without decreasing your performance. I think that's a big thing for time crunched individuals is that in elite athletes I kind of want to see a decrease in performance because I want to see how far we can push them before we hit that line. But if we only have six to nine or six to 10 hours a week to train, we have to be careful that we don't want to hit that line, because it takes a lot longer to recover from it.

Speaker 1:

Yeah for sure, and I guess just a working definition of native heat, whatever's laying around, that's the native heat, right? So the hot temperatures outside, like Lindsay said, inside training protocols too, I think, for me. Lindsay, you can tell me if I'm wrong, because maybe a lot of people think that a coach has a lot of time. I don't. So what I do personally, once it starts to get hot, I will decrease intensity and I will ride out in the heat of the day and I'll ride for about two hours and at first it sucks, but eventually I start to get kind of better and better, and it's not super calculated in that way of a timing or anything, but I'm, I'm introducing my body to the heat getting really hot, my perceived efforts high, my heart rates high, everything's jacked, and after about 10 days everything starts to come back down.

Speaker 1:

But I don't do intervals, I don't do group rides, I try not to. And I, I, I give my body patients to adapt. And then I drink a bunch, I eat a bunch of chips and salsa. Uh, tell me if that's right or wrong, or somewhere in the middle.

Speaker 2:

Yeah, I think it's perfect. I mean, even with some of our elite athletes, they don't like the sauna, they don't like doing those things. So we just say, okay, right out in the heat and we're going to take 20% off the top of your training. You know it's there's not a lot of science to that, but that seems to bode well with their psyche of the day of saying, okay, I can do that, um, and then we get it done. So sometimes what is out there in the scientific world does not match up with the real life application of elite athletes, everyday athletes, weekend warriors, you know, ironman, world championships there's everybody in between that we get the science and the research from and we actually have to go to the real life applied world of how do we manage it.

Speaker 1:

Yeah. So for for listeners, uh, self-coached athletes as well as coached athletes don't don't think that you need to go out and buy Lindsay's uh core temperature pill system that she sells on the side. Um, so it can be that simple, right, but the thing is is like you really need to be disciplined about your intensity, as Lindsay made the analogy in the first episode of this kind of like snowball of fatigue. If you do your sweet spot training, if you do your group rides, if you do your intervals and you introduce heat, you can get by, you know, two, three, three days, but then you just you get yourself in a really deep hole of fatigue that it's really hard to come out of. And so just be super cautious of that when you're adding in something like uh heat stress, because it's not just the session, it's it's it's the rest of the stuff too. And if you're doing uh heat training like late in the day, that can disrupt sleep cycles and that can make you not sleep well, not recover well, and that's the snowball starting to add up. So, Lindsay, so that's one example of native heat. I would say also use that if it's hot where you are, If you're living in Canada, if you're living in New England and some of these other places where you can't access native outside heat, you need to bring it indoors or you need to look at saunas and hot baths like we talked about.

Speaker 1:

I guess straight to the point. Correct me if I'm wrong here too, but the whole. So how we would do a sauna session. I would do a training session of, say, an hour or an hour and a half and I would go to the sauna. That's just conveniently right there. I go in it maybe like 10, 15 minutes to start and I want to look for my, my skin starting to sweat. I'm really hot, perceived efforts a little high and the reason I'm doing that is I go in there like depleted or low on total body water and so I'm I'm like finishing myself off with sauna stress to really get that adaptation for increased plasma volume and all the other fancy stuff I talked about, Right.

Speaker 2:

Yep, a hundred percent. Yeah, I think that's exactly what's the ease of it. You know, using a sauna approach and I think there's an upper limit really do not need to be in a sauna more than 30 minutes. If you, let's say, you're like I can do this, 10 minutes is great, so 15 is better, 2025. I think if you're in the sauna for 30 minutes or longer one it's either not at the right temperature or two, you're just kind of being a martyr and you don't need to do it. It's not efficient use of your time.

Speaker 2:

I think the other important thing that we haven't really talked about is, like we know, the research says, you know, if you can do it five days in a row or eight days in a row or 12 days in a row, great. Well, for the real life person and even elite athletes. We don't take that approach unless we have to. We actually kind of use it more of. We're going to do this over a three week period and we're going to try to get about 10 to 12 exposures over three weeks. So then we spread those out within a training cycle to optimize the days that we're doing training intervals that maybe we're not going to do heat that day because power output is really critical and we're going to do it on a long ride day, or vice versa.

Speaker 2:

Maybe the long ride day is a really critical one and we only have an hour of training and we're going to do it on the heat intervals or on the interval day. So it kind of depends on what your your training plan looks like again, whether it's from a coach or from a book or whatever. You're trying to find the hybrid. I think what's important, though, is that, if you're self-coached, is right out your training plan for two or three weeks, so you have an idea you're not going to stick to it, that's fine. But if you're kind of one of those persons of like I got to get three days of intervals in this week I'm going to figure out the best approach. Well, let's put it on paper so we actually can make sure that you're timing and incorporating this additional exposure to heat, this additional stress, so you're not just maximizing on your heat acclimatization but you're training in your recovery as well.

Speaker 1:

Yeah, yeah, get organized and and start the trial and error process, because there's going to be a lot of errors, I my opinion and in my experience, whether you're working with yourself or an athlete to to dial this in, so you want to screw up a few times before you find success and that and that's and that's actually a successful outcome. So get organized, because usually we're going to you're not a lazy coach who can just not do their training, cause I don't do training and just do heat. All the time you got to weave in and kind of keep all this uh, the plates spinning of sorts with with the other training aspects, so with with hot bath, then it's. It's pretty similar in the way of you go out, you do a training ride or training session, you're depleted, you're low on water. Talk to us how hot is the bath Like? Are we hot tub in it? Are we drawing our own bath Like? What does that look like and what? What do I feel? What should I look for?

Speaker 2:

Yeah, the hot bath is a little um more difficult, little more difficult to assess because of just the water conditions. I think, obviously you can't be. You're not looking for like sweating on the skin, right, because you're immersed, immersed in, you know hot water. But I think it's if you have heart rate, heart rate's great tool you can start to see a change in heart rate, where your heart rate is now accelerating or it's not coming down as you get recovered, or similar to a sauna use. Is that you say I'm going to start with 10 minutes and then I will progress to 15 minutes and maybe 20, 25 minutes, but the same thing, we, we don't need to be beyond 30 minutes in a hot bath in your home. Now, if you're in a hot tub, about 15 minutes is probably going to be sufficient, and most hot t tubs Fahrenheit degrees should be typically between like 104 to 108. Um, sometimes they're a bit hotter than that or a little bit cooler, um, but I think from a hot bath you do need to use a little bit more just awareness of what's happening. Um, I think in any heat sense you know safety first if that, if you're seeing like double vision, you're, you're feeling funky with your heart rate or you're feeling dizzy or nauseous, get out there. You don't need to again push through um, you regroup. You can try it again in two or three days later. Um, you know, it's just your body's way of saying Whoa, something is not right.

Speaker 2:

Um, I think one of the biggest things is that, um for us at the Olympic level, at the our national team athletes, is that we don't just use one modality, we kind of try to use everything, and the reason for that is that when I find a higher compliance rate with athletes is that you know, some days it's going to work to be in that native heat, some days we're going to have access to a sauna, some days I just want to finish my ride, I'm going to take a hot bath at home because that's all I have time for and it's the least invasive to our training, and I think that's important. Important is that, again, we don't want this to take away from training too much. At some point it has to, but it shouldn't be the biggest reason of like decreasing training um to get this additional stress or strain on the body.

Speaker 1:

Yup, yup, completely agree with all that and I think that, uh, you know, just, the component of a variety will also add to. Okay, I don't, I don't, you know, just, the component of a variety will also add to. Okay, I don't have to do it every single day. I can use multi-modality. I can go for a hot ride, I can stay inside, I can, you know, draw a hot bath. The timing is just what you really need to be intentional about. I think if you're going after a heat acclimatization strategy here, that's the crucial part. Strategy here, that that's the that's the crucial part. But I think changing it up, and knowing that you can change it up, I think it it can, yeah, add a lot of um, uh, success to the program.

Speaker 1:

Once you start doing this, and I think to the hot bath, when I've had athletes do it, it's it's like hot to where you put your feet in and you're like, oh, that's, that's like too hot. And then you like slowly sink in and you're like, okay, okay, cause it will cool off as you go, and then what I typically notice is like you will sweat, like on your you know your head and stuff and your heart rate shouldn't elevate. But look for that, but I think it's also a pretty good one to use too If it's like really cold outside. A hot bath is always nice, so it's a good one If anyone and we're just touching on and giving examples of this, like in the field, okay, um, if you want to read more about this, I I've I've linked to ask her Zuccan groups, hot bath protocol, stacy Sims sauna protocol and a coach coops, uh, heat training cheat sheet, okay, which is a kind of references everything, including some native heat, and that'll be linked in our show notes that you can find on wherever you find your podcasts, but Apple podcasts nets it down at the bottom and also on our landing page at trainwrightcom backslash podcast.

Speaker 1:

So, with all of these strategies for a time crunched athlete we talked about in the first episode, where it's like this global stress thing going on with heat, and then we implemented into the training In this episode we talked about like, try it a few times so that you know what you're getting yourself into. How would you say like, let's say, heat training is working for you. You're like feeling it, I can do a little bit more when I'm out there for a time crunched athlete that maybe has like I don't know, four big things throughout the year. Should you use them for every big thing, even if it's not hot?

Speaker 2:

Yeah, it's tricky and I think for always there's going to be different philosophies on how to approach this. I think the way I there's going to be different philosophies on how to approach this. I think the way I would approach it is that you don't need to do it and do this cycle and maintain it for the entire year. I do think, like anything, you're going to kind of come in and out of it. Um, especially for what we're doing, there's some sports I work with at the Olympic level, like boxing and wrestling. We kind of do it throughout the year because they're a weight maintenance sport. There's a whole different set of rules where, yes, you're going to retain a little bit more fluid and means body weight and we don't necessarily want that to happen with those athletes. So we're trying to do more of a maintenance for longer periods of time. So we're not seeing fluctuations from water retention as much in their day to day weigh ins. So we're not seeing fluctuations from water retention as much in their day-to-day weigh-ins.

Speaker 1:

I'm just going to chime in and say, lindsay, I think just in this, right now, in this moment, I think I was probably heat adapted for about 16 years of my life, just being a wrestler. I mean, you're in a hot room doing practice, and then what do we do? We get out of practice and then we go in the sauna for 30, 40, 60 minutes trying to sweat out even more. So, uh, being heat adapted year round. We'll get to that question in a second. I've done it. It's not that fun, but let's, let's keep talking, sorry.

Speaker 1:

I totally interrupted you, but really, essentially the question is should athletes heat train year round? I get that question a lot from both my elite athletes as well as my amateurs, and that's the question.

Speaker 2:

Yeah, I think it's similar to altitude, but not to that maybe extreme lifespan of like a red blood cell. I do think you can kind of go in and out of this for maybe two to three months and then, yes, you're going to still reap the benefits. Let's say you don't have a heat exposure for four or five weeks because you live in Colorado and it's December and you're you're taking some time off or you're, you know, going out for your morning training sessions or runs at 5am and, uh, you know it's not hot, that's okay, you're still going to maintain a little bit of it. So when you get back into it, you don't necessarily have to do this 12 day exposure to get back to where you were. You may only have to do six to eight exposures to get back to that same starting level.

Speaker 2:

Our body is amazing. It does acclimatize, adapt to these different stresses and strains that are placed on our body. But I think, just from like a mental wellbeing, we had to come off of it. And for time crunched athletes again, if we're in that six to 10 hours a week at some point you need every single one of those minutes to be a hundred percent all into the training that you're doing, to make sure you're doing the fundamentals, if you're always accommodating for heat or this nutrition thing that you're doing or whatever else you know thing that's out there. Now you've taken your six to 10 hours, or let's say it's eight hours a week and you've dropped it down to seven, so could you get more from that? One additional training session or one additional hour before you start? The next thing and my my experience is yes is that there's times and periods we need to be all in on the training and then begin to filter in the next layer to optimize our success.

Speaker 1:

Yeah, I couldn't agree more, and I think too, to just probably summarize this episode, as well as the one previous to it, it's that really good training and really good sleep and really good nutrition, those, those are the pillars, all these fancy stuff that we start to add on top. Do it when you've been successful with what matters most with your training, your sleep, your nutrition, your hydration and then you can start to get a little creative work, get organized and plan this in so that you can make some mistakes along the way and also know that, I mean, we're talking to one of the best sport physiologists in the nation here that has all the tools, um possible to measure everything. And what we're also saying is like okay, here's what we learn. It doesn't have to be super dialed out. Just go out there, get the heat exposure, feel what we're trying to communicate to you. Get hot and your body will adapt.

Speaker 1:

If you're doing all these other things well, so then you get the benefits, then you'll be able to go and race, and then you'll be able to go and, you know, have a vacation too, or, like typically a lot of my athletes, they'll go to a hot place, they'll do their race and they'll not be dead afterwards, and that's also a really good thing, because they have the capacity and the bandwidth, um, from fitness and from heat training too. So, so, um, anything I add. I threw a lot out there, lindsay, but anything that you want to um, tell our audience in addition to that.

Speaker 2:

Yeah, I mean I, I a hundred percent agree with everything that you're saying, um, and I find, going back to some of the technologies, is that I often use it as a teaching point for an athlete or for a coach who's not a hundred percent bought into a process. It's I one. I already know the outcome, you know, and again, maybe that's because I've done it thousands of times over the last 20 years with different athletes. So those tools are for education and those tools, yes, they can range from thousands of dollars to, you know, $40 device. There's a lot of things out there, especially with technologies, the wearables, you know. There's things like the Knicks device.

Speaker 2:

Um, there's a lot of things out there, especially with uh technologies, the wearables, you know. There's things like the Knicks, the core temperature. There's a lot of things out there. I think those things are great, um, but I also would say when you use them, make sure you use them more than just like five to 10 times you got to use them, get a lot of information so you can find the average or the mean of what that means for yourself. So you get that education. But if you're not sure, yes, there's technologies, devices out there. I'm all in for it. I love the science, I love trying new things, but it should be from an education so you understand what's happening. It doesn't necessarily always guide or dictate the direction that you're going to go.

Speaker 1:

Yeah, and even shaping up these episodes I had a whole section on devices, because I've used several, including that little core want to, or use the lazy man approach, that uh, that I gave as an as an example, and, either way, you're going to start to refine your process and, and uh, improve yourself and improve your performance. So, um, lindsay, this has been awesome. Thank you again for taking time to talk with us, your wealth of knowledge, and I wish you, as well as Team USA, good luck in the next quad coming up and for our listeners who may want to follow you more or what you do with athletes, where can we send them?

Speaker 2:

Yeah, I need to be better in social media, but my goal here over in the next length of quad is to at least post weekly on my social media media, which is tied into Instagram and Twitter, which is at sports science Lindsay, Let me see exactly how that's spelled out, but it's at sports S P O R T S, science or a Psy S, C, I, Lins, L I N D Z. So again, that's my kind of goal here personally is that weekly I will be tagging somebody or posting something. Right now it's a lot of thank yous to Team USA for what everybody my colleagues, their time and effort, what they put in over the last quad to get ready for Paris and as we wrap up with our Paralympic program too. But moving forward, uh, that is objective of mine more science information, uh, links to other people out there that are doing amazing things like you, adam, um, and everybody else out there, so Awesome.

Speaker 1:

Well, I I will uh make sure we post this in the show notes, um, right above the training articles that I that I cited. And uh, lindsay, thank you again. This is, this is so great, and I think our listeners will get a lot from it.

Speaker 2:

Cool Thanks. Thanks for having me.

Speaker 1:

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