Do you find that you, that, that, that, like, the expectations thing, do you feel like your personal expectations changed after winning a big race? Or do you feel like it's more expectations from the outside?

outside?I think my expectations didn't really change because like that, the race that, in Miami, like, like the performance that I put together wasn't like anything like spectacular.

It was just, like on that day it was the best out of people who were there.

Like, it was early in the year.

It was-- I was just super, super fit, and I just, I just had a really good day.

And so it wasn't like, like you can never do that again.

But then maybe-- I think part of it is there is like a tricky part of it where like I've, like I won that race, and then I was thinking, "Oh, like I've had that experience," and I think, "Oh, like I'd love to do that again." And then if you-- Like the next race I went into was Singapore, and I didn't even finish, and so I'm thinking like, "Oh my gosh, like I've gone from this high to like straight back down to the bottom.

... just kinda like things aren't going to plan, like, what's something that you've learned, like, overall or even just through kinda what you worked through this year that could help them kinda keep going?

You can have that pre-race anxiety, but to be laughing with your hands has got to make things a little easier, right?

Yeah, so last year in Nice I went into the race and I wanted to be anywhere other than where I was and that race was probably one of the worst racing experiences I've had and then this year I've got this group of people around me and there's no other place that I want to be other than here because we're enjoying ourselves, we're um yeah like I'm taking it really seriously I've done all my preparation and I know that I'm here now prepared ready to go and race but that doesn't mean that I can't enjoy where I'm at because anything could happen on race day like you could get bad luck you could get a mechanical and your race could be over and if you've taken all this time leading into it being like really serious and uptight then it's sort of like two weeks of your life that you've just wasted but if you create good memories in the build up to it and enjoy yourself with your friends then it's it's not two weeks wasted

but at the start of the race it's like all of the best athletes in the world are there how do you prepare mentally uh for that and like what are your tactics in a in a swim with that much firepower

so for the swim I was I was actually just I was discussing this with Sam earlier and it's It is so early on in the race that you could say that it's not really that significant.

If I have a solid swim, then I should be within the chase pack.

But then if I do anything reckless, like think, oh, I feel good here, maybe I'll try and go with the pack ahead, then you can burn matches that...

And that's going to catch up with you later on.

So my whole tactic for the swim is just to be as relaxed as possible while also just in the pack I want to be in.

Or is it like you stick to the plan?

No, never in bike and run because they get uploaded straight to training peaks.

And he's like, he's pretty good at being able to like, see exactly like what's gone on in the sessions.

And like, if I've had a stop or whatever, he'd be like, what, why did you stop? They're like, 20 minutes then i'd be like i had a puncture or whatever you know um really in this in this in the swim i'll be able to like because i because i um like i train on my own most of the time so sometimes in the swim if there's something like 10 10 by 100 like steady aerobic i can't be bothered with stopping that many times so i'll just do like a k straight through you know That's the most rogue I'll go.

And he knows it as well.

So I'll be like, Sam, you sent me the session.

It was like, he does this one, it's like 10 400s.

I bet you'll be right up there in the mix do you from when you've trained with like Kat and stuff because you do quite a bit of training with her when you go up to Loughborough and like at the races does that give you quite a lot of confidence like if when you train with her and obviously then you see like the results that she's getting do you think like well if I'm like in the mix and like we're able to train together then I should be winning some of these races I mean you did win a massive a big Ironman earlier in the year and you absolutely annihilated them like was it like 25 minutes or something you won by