And I know I will, but man, you do that in record time and you get the opportunity to come back into recovery and How does that opportunity present itself? And then what does recovery start to look like for you this time?

Yeah, you know, I'd like to think, you know, those things, those moments come to us in that kind of that window, right? That window of opportunity that we have.

And it just so happened that I had not been allowed to be at my family's home during this period.

And at the very end of it, I was sleeping in a park in East Bethel.

And I walked from East Bethel to a place called Mercy Hospital.

And if people aren't familiar with the distance, it's quite a ways.

It took me the better part of 15 hours to make that walk.

And when the conditions were ready,

For a three-ish hour

workout, I would start fueling right in like that first half an hour.

I'm a big fan with my endurance athletes where we start fueling pretty early.

We're not waiting 45 minutes, 60 minutes into the workout to start fueling, even though they say, you know, don't start to need fuel at that point.

For a lot of my athletes, they get in the zone and they get behind on nutrition really easily.

So if we can start early and get ahead of their nutrition, we're going to be much less likely to hit that wall or bonk during that workout.

So usually if they're out there a little bit longer and we're practicing having a good routine and schedule, I would say like in that 20-30 minute mark to start taking in some fuel whether that's gels i'm a huge fan for ultra runners since you're already usually carrying a hydration vest putting some carbs and electrolytes in with your fluids you're having to carry the fluids on you you might as well put some carbs in there and then that's just less gels and chews and and other things that you have to carry So for a three-hour workout, depending on what the athlete is typically used to consuming, for sure at least 60 grams of carb an hour.

Where would you have people put their mindset when they're kind of trying to do both things at the same time?

know what I mean? As long as

you take the recommended dosage and you're using it responsibly, I think 100% I'm, I'm okay with it.

Yeah.

I will say that with female athletes, it's a little understudied for sure.

But we're starting to see more research with that.

There's a really nice 2021 review done by Dr. Abby Smith-Ryan.

I actually interviewed her for my podcast earlier this year.

People don't always realize that.

Yeah

... yeah, like, just thinking of different things that you really enjoy, um, that are gonna get you the carbs, both glucose and fructose, and the protein that will help set you up for that recovery between stage races.

With, with workouts, um, you still wanna try and eat like a normal person, so I'm okay with some fiber and some fat being in there, um, 'cause certainly that's im- that's important in your day-to-day for recovery.

And I do agree with, um, you know, in terms of Rob's question.

I think that athletes don't prioritize that recovery window enough, and they could see better fitness gains by prioritizing that.

Because the workouts that we're doing is very stressful on the body, and the objective is to reduce that stress response through our nutrition afterwards.

And kickstarting that right away in that one to two hours post-workout is helpful, not only to get better fi- fitness gains, but then also the rest of the day I feel like athletes just have better energy levels.

Please