> ## Content Index
> Fetch the complete content index at: https://www.inthebeginningpodcast.com/llms.txt
> Use this file to discover other available public pages before exploring further.

# ROAD TO NOOSA - THE CLYDESDALE KING
- URL: https://www.inthebeginningpodcast.com/road-to-noosa-the-clydesdale-king/
- Published: 2025-10-14T06:00:00.000Z
- Updated: 2026-08-20T11:19:13.000Z
- Description: Courtney Atkinson and Liam Flanagan on Noosa Triathlon, nutrition, heart rate training — recorded on the Gold Coast.
- Author: Courtney Atkinson
- Tags: Episodes, Triathlon, Sports Science, Running Shoes, #Import 2026-07-28 20:58

*Courtney Atkinson and Liam Flanagan on Noosa Triathlon, nutrition, heart rate training — recorded on the Gold Coast.*

## Listen

Listen on [Spotify](https://podcasters.spotify.com/pod/show/inthebeginningpodcast/episodes/ROAD-TO-NOOSA---THE-CLYDESDALE-KING-e39fqa7?ref=inthebeginningpodcast.com) or [Apple Podcasts](https://podcasts.apple.com/us/podcast/road-to-noosa-the-clydesdale-king/id1772010786?i=1000731831806&uo=4&ref=inthebeginningpodcast.com).

## Full transcript

Auto-generated transcript. Timestamps approximate. Hosts: Courtney Atkinson & Liam Flanagan.

**Read the full transcript** 

\[00:00\] Elite Clydesdale, the elite — you don't. Stay alright, do you want to get into that? What you'll find is the guys in my category are usually ex-footy players, lean and younger. The guys that are in the 100-plus category are generally quite a lot bigger. Yeah, yeah. OK, cool. You were called — are we rolling? Well, we were already on, we're on. Here we go — In the Beginning, Road to Noosa Triathlon, the series continues. Courtney, something that you and I, not just on the Road to Noosa

\[00:31\] Triathlon series have always talked about in the Saturday apps as well is the Clydesdale category we've talked about. We love it. It's popular, it's popular, we love it. It's something that we think should be celebrated. It's not body shaming. It's not negative. It's something that marathons we believe should be embracing as well as categories. We push this hard and today. We're going to champion. For the first time ever on In the Beginning podcast, we are joined by a real life Clydesdale.

\[01:02\] Justin Waite, how are you? How's the name? Yeah, I know — wait by name, wait by nature. Great, I hadn't thought about that. So when I go to Noosa and I have to stand on those scales, the volunteers are usually 70-plus, you know, the people behind there, they always comment on my name and the fact they've gotta jump on the scales too. They just make the most hilarious joke every single time and you just play along and go, yeah, yeah, of course they think they were the first one to make the joke ever.

\[01:34\] Hey, I'm a dad — yep, it's a great dad joke, yeah. Exactly, exactly. So let's start there. First year — did you know about the Clydesdale category when you signed up for your first Noosa? So when was your first Noosa, how many have you done? Yeah, I've done 15, maybe 15\. Have you always been qualified for Clydesdale? No, no, no, no. So when I was younger, I've probably done maybe 15 out of the last 20

\[02:06\] nooses. I've been doing Noosa for, you know, the last 1516 seventeen years. So the only thing that would have stopped me is probably injury, which happens quite a bit and more often. Yeah, exactly, But no, So I originally was racing in my age. I then found this sneaky, I guess, little category which was masters open and so they had open and masters open. So you had to be over 40 to race Masters Open, but those two

\[02:38\] categories went off straight after the pros. That was the loophole, yeah. Loophole to get a clean Rd Yeah. Did you have? To qualify, you had to qualify, you had to show a qualifying time. Yeah, right. So you had to race, I think sub 205 for the masters and sub two hours for the opens. And so for the masters, we'd go find, you know, Kingy where it's A and he'll swim and you maybe swim and be the tightest is 7-8 minutes for 1500 and try and find that two O 5 time.

\[03:09\] But they weren't overly, you know, sure, so I can. See this where this is going already, Liam? Because the big question is going to be about how do you get the shortcuts around? Where's all the tips and tricks around the clock making Clydesdale wait? They already started with Yeah, they. Had two qualifying swims. Well, that wasn't closed out, but definitely, you know, they weren't I, think Iron Man or, Events Queensland or whoever runs news of these days. They, just cottoned on to it that the category wasn't, you

\[03:40\] know, that I guess, legit. And there were a lot of people in it. There was prize money as well. So I think, you know, you had to be kept. I think it was 500 bucks that you'd win to raise that category. Yeah. So for last three or four years they stopped that category, they got rid of it, Yeah. And that's when I saw Clydesdale and that's when I, sort of, I guess, made the transition from age group to weight groups transition. Hold on. Cause little bit of context required. This is the first time you and I've met.

\[04:10\] Yeah, but you and Courtney, you and Justin. Oh. Yeah, so Justin was one of my groomsmen. OK, wedding. So you guys are mates? Yeah, Long we. Were in Bali together when I was explaining the other day. I think I met you when you're 1617\. Yeah, when I first met you and. Partying. Yeah, yeah, exactly. He was probably pretty bad. Well, I wouldn't say deterrent, but I'd say he led me astray a lot. I don't want to. Round service paradise. I don't want to make either of you incriminate yourself. Back in those days there were no

\[04:40\] But here's the thing, right, Justin — I was expecting, when we talked, when Courtney said my best mate's a Clydesdale, we'll get him on the pod, I was expecting a big unit. How far over 100 kilos are you? So no, that's the thing — there's two Clydesdale categories, 90 to 100 and then 100-plus. So there's two categories. I'm in the 90 to 100\. The Athena category I think is maybe 80

\[05:11\] kilos for the girls, but yeah, I'm in the 90 to 100\. But it is actually quite a competitive category — I think you get some younger AFL boys or league boys going out to race and they're fit units. I raced last year, I got on the podium, but the guy that won put about eight minutes into me. I don't know his name, but he went around in about two hours and eight, which for a 90-plus kilo

\[05:44\] guy, yeah, he's moving — he ran about 38 minutes. I had a swim and breakfast with Jarrod Witts this morning and I mentioned we were going to talk to a Clydesdale and it straight away pricked his interest. He's like, oh, it's coming, I'd just slot right in there. Because Sam Collins, who's a key back for the Titans, raced last year and would be in the Clydesdale category — he's over 90\. Well, he's coming back, he's racing Noosa this year. Sam doesn't go as good as you by the sounds of it, but Sam Collins

\[06:15\] will be in that. Sorry, I just gotta say this right now. You're a folklords though. 90 to 100 for me. He's not Clyde though. That's not that's, that's a folklords though. We gotta come up with another name. I in my head, Clyde Dales are the you gotta be you. When you stand on that scale and they make those weight jokes, you gotta be bringing up the tonne. You gotta be raising the bat for mine. Oh, you try running around at 92 kilos. I don't want to. Let's be clear. I have enough trouble running around at 20\. Eight you watch injury scale, just move the knee.

\[06:47\] As you're trying to put the weight on. Let's talk, let's make the weight. Let's let's, I mean, we are gonna jump around a bit, but let's you've you've brought up a very interesting point. This is the reason Courtney and I are champions of the Clydesdale category because I think it's more impressive. I think the athletes that run these endurance events and train for these endurance events while carrying that significant weight is unbelievable. And so can you talk a little bit

\[07:17\] about how you find, you know, those injuries you go through in the training as a bigger bodied person? Yeah, look, my, I would say that I have put my physio's first child, who's only one years old, through college already with the amount of time and money that I spend. Carl Weiss. So he's a local Gold Coast physio. Runner. Yep, running. Very good runner. I think I've put his first child through university. So I am in fact, he's commented many a times that I

\[07:49\] can't believe you're still here. You are the most diligent person you know, from a recovery, from a training, from a, you know, because I am always injured all the time. Now. I think a lot of it has to do with obviously my weight, but I think also I that quite often run really dear, I sweat a lot. I'm a bigger guy, right? Like when I, especially at Noosa, when I'm racing, say in my age group, if I'm trying to make the top ten in my age group, the top 9 before me are all 606263K guys.

\[08:22\] Like they're all small guys. And then you look at me and, when I'm even when I'm training with smaller guys, if I climbing Beachy or something like that, the sweat rate. So I was telling Courtney this before I did a time trial yesterday, 2 hour time trial, you know, probably about 165 heart rate average. On that time trial I lost 4 kilos. You're kidding. 4 kilos and I drank a litre of water. Now, arguably I probably should have drunk more, but I lost 4 kilos with taking a leader on.

\[08:54\] So you know, that's the sort of sweat, right that I have to deal with. And I think a lot of my injuries probably come from not recovering properly, and then going back out the next day and running, which I did this morning, mind you, and pulled up a bit lame. I had to walk back to the car. So I think a lot of it has to do with that, OK. How tall are you? Just shy 6 foot. OK, what? Talk to me about the injuries. You mentioned your physio car. It's always nice when you it is tough, really.

\[09:24\] Calf, calf. In fact, I remember, I remember Kyle sort of saying the, biggest predisposition to having a calf injury is having a calf injury. You will just continuously have a calf injury now that you're a, you're a calfy. So I think I've torn my calf probably 9 or 10 times at least. And The funny thing is, I can remember every single place I was running when I taught my

\[09:54\] calf. And every time I run past somewhere with that, I've torn my calf before. I get this mentally. Yeah, like a shiver, almost like I'm, you know, someone's walked over my grave. You know, I get that sort of feeling. I just, I know where it's happened in Noosa. I've taught my calf in Noosa. Crazy. So yeah. What? Where was it on the run? It was about 6K in just and I was in the lead for Clydesdale. No. Yeah. Just before Struggle St, yeah, the suburb section which caught. I got good feedback about that

\[10:24\] name, by the way. I had someone say to me, someone sent a message saying in fact, and they abandoned the idea of Red Bull being the sponsor of it. They think 4X should get on board and should become 4X Struggle St. Once you're in for the war. Yeah, yeah. They said that Courtney will never understand the pain we go through as amateurs in that section. So don't let him talk you out of Struggle. St as a name anyway. It's almost guaranteed those back streets are where I stitch. I guaranteed like I find I stitch quite a bit bigger guy probably losing a lot of fluid as well, but you're generally

\[10:56\] around that 78K, especially in you know AI guess triathlon of that distance to our race. That's usually if I'm going to stitch, I stitch around there. I do an Iron Man. I stitch around the same point. Yeah. Half Iron Man you. Know on that Forex 1? It's a little bit like Bathurst on the weekend. Oh yeah, yeah. It was. It was Chaz Mostert who crashed out and then straight. into the crowd, straight into the forex. Mate, I'm telling you, there's the people they. Reckon they could just like just put a 4X bar in struggle.

\[11:27\] Street what a great up but even if they don't put a physical bar just arm the people who sit out at their houses with your product just. Drop Eskies. Exactly, just drop eskies anyway. Could you call them of some? I'm trying to work on an A pun name of aid station or call it something else. We'll get back to that. Let's go back to Clydesdale life. Justin, can you take us? Because I think a lot of people might have thought we were joking, but your registration process, it needs to try. Yeah. How do you?

\[11:57\] How do you? Begin. It's at the beginning. So at the very beginning, you when you sign up, you have to do, you have to say in your online form, I'm a Clydesdale. Yes. OK. So you enter Clydesdale category. And then you have to prove it at registration, correct? So it's up to that. It's all good. Yeah, as long as you hit weight on the day or pre day. Correct. And because I'm, I sort of hover around, you know, usually 90 to 95 kilos somewhere around there.

\[12:27\] But some years when the diet has been a little bit better and I've done some, I guess longer training over the winter period, I may be sort of bordering on that 90 kilos. I have definitely come into Noosa sort of 88, you know, a little bit lower. And so the fear of God. Away. What did you do? What did you do? What did you do in the night? Tell the truth. Tell the truth. Yeah. I have maybe on previous times made sure that I wear, you know, the heaviest shoes that. Oh, you don't. You are fake Clydesdale the.

\[12:59\] You know it the phone in the pocket if I had to this year, trust me, no problem. You should have no OK, listen up Noosa triathlon I this is and I know this might not seem appropriate, but I think they should go boxing way yes they should be at least in their suits. You should be in your race of time. Yeah, well, that's it. That's how I measure myself. OK. So when I jump on the scales myself, it's always yeah, no garments on right, But yeah, at Noosa it's a little bit you. Throw on the extra things. There has been a couple of years where the, volunteers, they just, they just forget.

\[13:31\] They don't, they don't push you through, but most of the time you've got to jump on the scale. The scale do you? Have to? If so, when you placed did they repay you? No, but I think, Oh. Because you'd be dehydrated at this stage. I can almost guarantee that I probably rarely finish as a as a Clydesdale, but I start as a Clydesdale. Can I ask from a not to get? We try and avoid being woo, but from a mental perspective, do you have any negative association racing? No, I think it's fantastic.

\[14:02\] I think it's great. I mean, I typically struggle, especially on news with the climb on the bike. You know, that's that's definitely something I've got to throw out a power outage up there far higher than, you know, sort of the smaller guys. So for me, I think it's an amazing sort of category that they put in. I'm all for it. Yeah, given that I'm in it. Well, let's. Try Athlon. Right. Like, because Wollongong's gonna be on this world's this weekend at Wollongong. You're going. Are you? I'm raising you Sprint distance. Sprint distance. So this is the thing, right? Triathlon do a great job across

\[14:32\] all the events of providing, I think, ample opportunity for everyone to find their space that they can kind of compete at. So whether Sprint distance, the Olympic distance, you want to do Iron Man, Clydesdale, Masters, that's one thing triathlon does really well for participation, right? No Clydesdale at worlds though. I was gonna ask that. Oh, you got me so excited. Then I thought, there's not a Clydesdale at World Championship. Spinning them all out across different things. But no. Why? Well, noose is really the only right. I don't even think Mallulaba does it. I could be wrong.

\[15:02\] So it's just it's because. It's really a noose. Around discussion we're having, we haven't Have we found a run that has a. No category, not yet. It's a we. really want Gold Coast Marathon to introduce it for next year because again, it's everything we just talked about. It's celebration of everyone finding a way to participate in this. Yeah, yeah. Now, I may not be, you know, really overweight, but when I'm running in Noosa, when I've done the, I guess the half on the Gold Coast, I always get people

\[15:33\] yelling out to me, go big fella, go big fella. You're doing all right, big fella, you know, So I get that all the time, just. Everyone's going to encourage it every day, like you get a good encouragement out of it regardless. I kid you not, my first year at Noosa, I got. Did you get a big? I got a big fella. OK. Do you have to be tall to be a big? No, apparently not. So because I often look at, so at 92, I do, I, the way I think about it is I go right, that's 15 kilos more than me. How would I go doing all these

\[16:05\] things if I'm holding, yeah, basically 25 kilos and two or two and a half, a couple of 2 1/2 kilo plates in my hand, or a backpack or a backpack. Well I literally did this last Friday. I put 10 kilos on my back and hiked up a decent climb and my quads are shot. 10 doesn't get you close. And 10 doesn't even get me close. 10 kilos on my back was enough to like, there's no way I

\[16:35\] was running up that hill. I was in full high house and that was just 10 KG of water. And it is A and look, there's all the physiological things about, you know, from power output as you spoke about. So the obviously I'm assuming the Garmin Hill is the hardest part of the day for you, No? No. What's the hardest part as a as an as a Clydesdale athlete, what's the hardest part of the day? Back end of that run, 100% the back end of that run, yeah. No, I think for me personally, I

\[17:06\] mean, I probably can produce a higher power outputs on the bike than most guys because I'm a bigger guy. So the Garmin Hill hurts a little, but it depends how hard I hit it. But generally it's the back end of that run 100% and. Most of this is pretty flat so, but being on the it's a. Bit. Yeah, a little bit. Undulating. It's not as big a deal as climbing, yeah, but on the run you can't. Hold it. I make up for it on that descend. Well, I wanted to ask about that. What? What have you topped out at?

\[17:36\] Probably just shy of 100 KS. What? So the limiting factor coming down that hill is the speed wobbles. So the bike just goes into death wobbles and I can't, you know, whether it's the disc. I haven't tried the new bike yet. So actually, you know, last year you didn't. Read it last year and he's spanking you. But I still got death wobbles, yeah. So on the on the run, obviously the hardest part shoe wise, have you found a shoe like what, what do you, what would

\[18:07\] you race in this year? This is the first question, but have you found over those 1520 years the shoes what you've gone for if it? Accommodates that extra way. Yeah, it's interesting. I I'd say I've always run an ASICS, so I don't know why. And sort of once you, whether it's you find a brand or whatnot, I've always run an ASICS, right. Even back when before we had the carbons and we were running in those sort of really thin marathon sort of shoes, I still ran an ASICS. News or influencer? No, I think, I think it's more

\[18:40\] because of the Kayanos. So being a bigger guy and I pronate a little bit, the Kayanos were the 1 brand. They just I guess advertised them so well that is your stable shoe. And so I've always run in those. So then I've just stuck to the brand. So I run in, I guess the Metaspeed Sky at the moment, the Metaspeed Sky Paris they're they're fantastic shoe. Whether it gives me much benefit or not, I still get sore. Like if I do 10K hard, I'll still get pretty sore.

\[19:14\] And I think it's just more my weight, you know, pushing through those shoes. Speaking plainly about shoes, right in my mind, big guys would run in hawkers, yeah. That's me too. That's my perception. I don't. That's obviously not the reality for you, but that's just my perception of athletes in that range in the shoe market. If a big guy asked me what shoes to run in, I've never run in Hoker. yeah, but that's what I tell them to go and run in just because there's a preconceived like go and run in there. So I ran on the weekend just gone before recording this with David Rhodes, Olympian, who is 94 and he was running for the

\[19:48\] first time in a pair of what I think were the Bondis, the really cushy Hokas, and he was raving — cushioning-wise, they're fantastic. What skewed me was I was doing some adventure racing with a guy who'd be a definite unit, a massive frame — he might even be a bigger frame than me, I don't know if he actually — no, I don't think he would be, actually he's lean. He's lean, but he was running in a few different shoes as we were training, and he'd never run longer than about 10K at this stage in his life. And when he got the Hokas, he

\[20:20\] was like, I would say he's never worn a different shoe if he was running, yeah. And that's the carbon plated. No, this is this is back just when they were first to marketing just having a massive big rubber underneath. Them and I've only just, I'd say in the last version of the Kayano's I found them quite soft and so I've actually just switched. So I'm, I'm running in. So it's still ASICS, but I'm running in the Superblast at the moment. I've just bought a pair of the Megablasts. Yeah, haven't put them on.

\[20:50\] Yeah, I've got, you know, both the carbon shoes, haven't got the new ones, the Rays, but I've got both the carbon shoes. So ASICS have me nailed down like Garmin have me in their ecosystem. ASICS have me nailed down. So just going on the gear for a while, you're probably the person I know who has bought the most triathlon gear. I'm a true try geek. Really in your? 20 years I've known you, bought like there's some stuff I've gone. What, Where did you even find

\[21:21\] that? What? What's the three? Not so much biggest waste of money, but really the three things that you've bought that you've then gone, that was just a waste of time. Or useless. Or not even waste of time and useless. But like I bought it. was actually, I just never used it. Oh, there's a lot of stuff. A lot of stuff. Like, I mean, I still remember the disc wheel that you gave me, that zip wheel. That's the best thing I've ever had. I think that zip disc do you remember the 1 I think. It had a hole in it too. It did. It did, but I claimed that back

\[21:52\] when I was travelling, I was an airline. And yeah, I definitely think, you know, I've bought some stuff that is just whether it works or doesn't work. But I'm, I'm sort of, I guess a sucker for me for marketing. I'm an absolute sucker for marketing, so. And where do you get suckered from? Like anywhere. Social media. If I'm if I'm awake at 11:00 PM at night and my wife doesn't tell me to stop scrolling, I start buying stuff.

\[22:22\] It's that 11 to midnight. If I'm still awake during that period and someone sends me an ad, they've got it down, I will buy it. I mean, I bought stuff like, do you remember the bicarb cream? What am human bicarb? What did you rub it on ya? Yeah, yeah 'cause I thought that would. I say bicarb like instead of ingesting bicarb. So soda. That was the idea is that it was meant to. I'm looking at buffers. Lactate. Buffers lactate, yes, does something, but. It's meant to buffer lactate.

\[22:52\] It was for me, it was just greasy and it was terrible purchase. I bought more, you know, more things for my bike. This is The funny thing, right? Like you, we've talked about bikes before, you know, I've got a Canyon Speedmax. Yeah. Slick bike. Very nice bike. Very nice bike. No faster than my old Trinity. Oh, you. Can't buy speed. You can buy speed. It's got to be. It's got to be quicker than. That I think it's, it's more comfortable. Yeah. So I feel more comfortable on it than the old Trinity. My Noosa times are no quicker then when I have my Trinity.

\[23:24\] Though like you might run off of this, is what Dan Atkins was saying to us, right? The fit and the feel and the comfort, correct is more important than the dollars spent in the arrow. I will add to a point. To 100 percent, 100%. Fit's most. Important and I, definitely think that over time I've obviously, you know, as I get older, my power probably drops a little bit. I'm not going to do the same times. I'm 50 years old this year. I really, I'm 50, so I guess they're the sort of things like around that bike. That bike is incredibly

\[23:56\] expensive, but I add stuff to it like it's a $16,000 bike, right? It's an expensive bike. Jeez. It's a bit different. To the bike, it might be. Yeah, yeah. My wife's not listening to this podcast. Probably the most important thing. But you know, I'll add that's without the wheel. So I had a disc wheel to it. You know, it's 2 or $3000 for disc wheel. I had power pedals because I don't trust the power metre that's on the bike. You know, I think it gives a false numbers or it drops out all the time.

\[24:27\] I've added a little wing on the back to put my hydration, yet I've never actually attached it to my bike. I've just really for everybody out there who's listening to this, who and maybe you haven't raced news or maybe you've raced news before, but Justin is one of those people. Now I'm realising that you sound like, I don't know, you make all that noise as you come up behind or go past them. That. Yeah, that's the only. Reason you buy a disc is for the noise. It's the only reason. Was it true that your wife

\[24:59\] didn't even realise you had a new bike? There was a period of time that I would only buy black bikes and I would cycle. Through them. So that she never noticed that I had a new bike now. That's her own fault then 100% that's her. That's on her for not paying enough attention to your passions. Exactly, Liam. I've never met your wife, Justin, but she also. Works for the Queensland Police Force and intelligence, but I. Retract all. That yeah, I. Retract all that. But I don't want to get myself

\[25:29\] in this shit. But it was the most hilarious store. Your wife didn't help. No, she probably gave the heads away. Yeah. So there definitely was a period that I just bought, but when I bought the Speedmax, it was the first bike. I guess I haven't bought from a bike shop. So I've always bought from a bike shop. It just arrives in a box and I work away from home quite a bit. So it arrived at home and my wife received it in. So there was no. Getting away with that a big Canyon on the side of the box. You can't you can't hide this one.

\[26:00\] Why did you why did you go like forget the brand specifically, but why did you move to buying like risking with that much money buying online, arguably first going in and physically being able to touch a bike and you know, versus a giant, for example. Yeah, it's a. It's a good point because I have ridden Giant most of my life. I've been on a Giant bike. I think the again, the marketing around Canyon, they do a very good job. It's a good looking bike. Which it's who soldier?

\[26:30\] Which? Who? Which athlete soldier? I mean Jan Frodeno everyone looks at Jan Frodeno right and he has been, I guess instrumental in the development. I think of those bikes that those time trail bikes. So, but I mean, if you look at I guess I men over the weekend, the female racing Hawaii, most of the field was on Canyon. is young friend. You know the like the big guy, like he's the goat. I was about to say because he's a big guy, like he's a bigger framed. No, he's, he's a big, he's a

\[27:00\] tall guy, but he's very lean. Yeah, I know. But like, he's a tall, like, you know, if he stands next to our mate here, Courtney, it's it's. I actually have a photo. Do you remember now? You've got the worst, memory. We're in Noosa. One year would have been one of the years that you won. And Jan was there with Specialized. I think he was he was doing something with Specialized and I got a he had like his little cards and he would sign the card off and I wrote, yeah, Jan, can you sign it off to Courtney?

\[27:32\] And I got him to say Courtney, all the best today on the weekend. OK. Do you remember that? You don't. Remember that? No, I don't. No. Did I win? Did it work? You want, you want. There you go. How good, Sir? Actually, Jan Frodeno turned up last year. Remember when? Yeah. He was at last year. So I probably do have a photo of how tall he is next to me. I was having a chat and yeah., he is quite tall. Can I ask from A to go back to the race itself a little bit? We've you've explained the run sucks, the ride for you is OK and you obviously get that advantage, natural advantage on that downhill on the descent. What about the swim? So the swim, I guess, is

\[28:03\] probably the most neutral, OK, because I'm a little bit bigger, maybe a little bit more buoyant. Yeah, for me, I find the swim. So if I look at the three disciplines, the swim's probably my best. OK. But it is the one part I hate training for the most because it's so boring to me. I don't train in a squad. I use the FORM goggles so you know, can you? Explain them. Another bit of tech. Another bit of tech. Like so what's form for those who are neutered? Because like we've got a fair few people writing in who are just like noose is going to be

\[28:33\] their first race. So you know, we can talk. We've got Dan is an expert in, but like you've got 20 years of experience in the shoes of probably most of the people who will listen. Yeah, yeah. So the FORM goggles, I reckon for me at least, it's almost revolutionised swimming if you are not in a squad. So if you've, if you don't have the time or you don't want to be up at 5:00 AM when school, most squads are on, which I'm not. I, swim in my lunch hour, you know when I get a chance. The FORM goggles basically is 2 things.

\[29:05\] It's an AI programme, coaching programme, but it's also a head up display that comes into your Google. So I don't have to think about what I'm doing in the pool. Most often before form I would get to the pool and go, what am I going to do today? I've got no idea what I'm going to do today and I just swim and there was no structure behind it. So now I can plug into the FORM app. I've got Noosa in eight weeks time. I want to build out an Olympic distance programme over those eight weeks. I'm going to swim three times a week, you know, etcetera, and it

\[29:36\] basically builds that programme around you. It adjusts as you need to adjust for it, and it's fantastic. You just need to know the basics. Do you do Z? Do you look on your phone before you get in the water so you know what's coming up and then it will be in your goggles as you. Go and then it gives your head up so you don't look at the clock anymore. There's no clock whatsoever. It comes up in your goggles, the time you have as a rest period before you've got to go. It tells you what the next set is. It tells you whether it's going to be easy, moderate, strength or Max. And so you know your speed, It

\[30:06\] tells you that. I'm just going to have to have a go. If you do it open water versus pool, does it — I mean, effectively just on time, right? Or does it know your tumble turns? So it's, I think they're fundamentally built for the pool, yeah. Open water, it'll pair to your Garmin watch and so I can use it in open water — I'll use them when I'm racing. They've got two features that are pretty interesting, but when you're racing, I guess the best thing about them is because it pairs to your watch, it will send that information directly to the head-up screen, so I know

\[30:38\] how long I've been swimming for I know how long I've swam and I know my pace and my heart rate all into the Google so as I'm swimming I see that so I know whether I'm going over or under now it's a little bit different because obviously you've got to trust the data and I think swimming you know you. Watches are a bit. Yeah, you're, you're sort of horizontal, you're not vertical. And so I think there's some, differences there. But I get metrics come in, they've got a feature in it which is I think straight sight or to the boy. Now I've never used this, but

\[31:08\] you can tee it up so that you line the boy up and it tells you in the Google if you're swimming off. Which it gives you an arrow to follow correct? This is so GPS for me, for me looking at I just had and have a jump online FORM goggles, have a look at them. The idea you talk about buying speed on the bike and all that sort of stuff. These for me sound like the most worthwhile investment, someone who's not a great swimmer. And what I sometimes want most of all in that swim is knowledge of how far to go. That's the thing that's playing

\[31:39\] in the back of my mind is how far to go, how far to go, how far. What do they set you back, give or take? Looks like the unit. Just $350.00\. Maybe. About 350\. You've got to pay a subscription for the training though. They get you on the but then that's. That's like runner or something that you'd be in now. Yeah. It's actually I think that's pretty reasonably priced when your sales expecting you go higher than that. Yeah, and they, they've got a, form too that's out now. So, you know, there's a, it's a little bit sleeker. It has the heart rate built in, so on the form ones you kind of

\[32:11\] have to attach. So I've got a Polar sort of heart rate little disc thing and I attach that to the side of the Google and Bluetooth into the Google. You do. You do look a little bit like I'm just showing Courtney there. You do look a little bit like a soldier with night vision. Google. Type set up, but there's still there's still like and that's another thing. I was just looking at that picture there. I was expecting them to be what was the brand that came out with like nearly like there were snorkel goggles at one stage. There was quite they were quite large for open water swimming and they look at people and go what are you wearing? These look quite low profile

\[32:42\] still. I'd love to hear that brand. What it? Was there's a There's a couple of. They sold some triathletes, trust me. Oh. Really. Yeah, yeah. There was like, it was like half a half a snorkel mask. Weren't they super? They were supposed to be super comfortable, right? I like that was the well, I think. Probably vision as well, like more vision or this one tells you where to go anyway. But Speedo Biofuse. I've just had a look at those. Something. Like that. Something like I don't. Think they were Speedo at the time but. Yeah, see, I wouldn't be caught dead now., quickly, I feel like and I

\[33:12\] know Courtney wants to go One Direction with you as a chat that you are uniquely qualified to talk about. But quickly I do want to talk when you when you raise the idea about clearly you're a triathlon shopper and you've talked about some bad stuff you bought and you've talked about some good stuff you bought. And there are people out there right now who this close to Nusra, maybe ahead of time, have decided to roll the Timu dice. Have you shopped Bathlon?

\[33:42\] Very unsuccessfully, very unsuccessful. Yeah, I've, I've, I mean, I've bought a lot of stuff on Temu. I mean, probably the socks I'm wearing right now are the best thing that I bought on, Temu, what the brand is. But I do buy my socks through Temu. So pretty low risk investment though A. 100% I haven't got anything crazy on team. I have bought wheels before on Aliexpress. Yes, so. A few people buy. And they're pretty good. They get, they used to be pretty bad. They've gotten a lot better I

\[34:12\] think these days. So whether they're just straight knockoffs, I'm not too sure. Would you? OK, let's play a little game — you ready? I'm gonna just run through some stuff and you just go: I'll say Temu, you go yes or no. Socks? And what about shoes on Temu? No, actually I would say yes — oh, there's Chinese, yeah, 100% carbons. Yeah, but — OK, this is good Chinese carbons, and there's Temu Chinese. Yeah, but these ones, these ones we've found were — I forgot the brand name, what was it, One Something, One Something, Air One. On Temu, they — yeah, I

\[34:44\] mean the people who we know who wear them, they swear by them. Would you buy a suit off Temu? Have hasn't worked out OK, so the biggest problem with the clothing I've bought every I think every two or three years I must throw back out there and have a little go because I've bought cycling kits and more cycling kits than you can poke a stick at. And they look like they're good kids, but they are from the 80s. They are terrible. They've had shammies yeah. And typically the biggest issue that you have is everything is a

\[35:16\] lot smaller and I'm a bigger guy, but even if I buy. XL or two? XL? You're saying it's Asian sizing? It's it, but it's Asian. Sizing extreme, that's a good flag for anybody out there listening if you're in the if you're a folk Lodestar or legit Clydesdale and you buy offline. Yeah, it's going to look like you're wearing Lycra 20\. Four Hey, on the suit, we had a question. Sorry, who? Whoever asked it, I haven't got your name here at the moment but they've asked what with the suits? So like for MHS and age groupers in the race you obviously got a

\[35:48\] try suit but what's pretty much standard now for mid range mid race that you'd buy? Do you need a speed suit? Do you? You know what's the easiest way to go about it? I would say and what type. Definitely at the pointy end, most people have speed suits. At the pointy end, even at Noosa, most people have speed suits. You definitely don't need it. Yeah, I think unless you're swimming, you know, probably

\[36:18\] 13135 average, It's it's not going to really help you that much. It's not going to change your day much. I don't think so. I don't think so. whether it even helps me, I've tested it in the pool. It definitely gives you a couple of seconds in the pool, but once you're under that open water, I think it's incredibly different, right. So I, don't know if a speed suit is the best wet suit. I'd say 100% if you're in a wet suit, of course. Yeah, 100\. Percent chalk and cheese and it's not for the it's not for the cold water either. It's just newer. Just quickly to finish the

\[36:49\] Temu game. Cycling shoes? No, obviously you wouldn't buy a bike — I would buy a bike probably before I thought Temu. Yeah, I think I would have a look at it. So wheels and bike, probably not a time trial bike, but I've definitely gone down that rabbit hole. Yeah, yeah, OK, I've definitely gone down the rabbit hole. In another world, Courtney, maybe this is the evolution of the podcast — we need to do a Temu team. We need to, in fact, maybe it's

\[37:22\] next Noosa, but we need to send a team of athletes out there. Just full Temu versus, you know, more trusted branding, and see how they go. We need to find two people of the same calibre and see who goes better. Helmet from Temu — so I bought a helmet, yeah, and it was terrible, OK. So that's one thing I wouldn't buy from Temu. OK, yeah, yeah, like — it was probably not my wisest decision, but at 11:00 PM, let's just say — I mean, I know triathletes are going to go, I buy a helmet for speed,

\[37:54\] I'm looking for the right helmet that will give me the most speed, but you want a helmet that's safe. It's still safe. You want to make sure it's a properly legit helmet. No Australian standards on this helmet. It didn't, you know that little sticker that didn't exist when it arrived, It was actually a helmet that I got sucked suckered into the market again, where it was a helmet with a visor built into it. So I was kind of thinking to myself, you know, for when I'm doing some time trials around here around the lake, etcetera, that might be a really nice helmet as opposed to wearing my full time trial helmet that gets really hot in.

\[38:26\] And so I bought it, but it just a looked terrible and B didn't fit very well. So I gave it to one of the boys to use and. C may not have been regulation safe. Yeah. Anyone out there listening like who is first time at like if you crash just if you crash it, the helmets are not made to crash and then be reused there. If you crash in these helmets these days, especially the ones that are out there, you need to replace that helmet. It's there to save you once, correct? That's how it's designed. Correct. So if you see a little, like if you've come off your bike and you've got a little Ding or you

\[38:57\] hit crash, that helmet's got to go, which has happened many a time. Hey, let's talk nutrition because with something we talk a lot about, we've talked about in the lead up to the marathon, we've talked about in the lead up to this with Dan as well. And obviously it's specific to athletes. But again, Clydesdale, it's a bigger mass going for longer, using more power, all the rest of that. Can you talk a bit about you and your journey with nutrition in around triathlon and how you approach Noosa? Yeah, absolutely. I think nutrition starts well

\[39:30\] before Noosa. It's really important in your training and recovery to make sure. Like I'm a probably a poster boy for Pillar. I've got more Pillar. Really. Oh, it's ridiculous. They've got me as well. You. Fighting them. Yeah, like their magnesium, I've got their immune. See, I take their creatine, I have that in my coffee. I there's some ligament stuff that they have because they keep tearing stuff. So maybe that'll help. So that definitely got me and then I use the other brand. It's a it's a gel Morton.

\[40:09\] No, not Morton. I find Morton clogs. You gots like I find it too Jelly a precision. I use a precision. They have a 90 gramme sort of I guess. Sachet like a pouch that can screw on and screw off and that fits nicely in my centre bike so I just like it. Almost looks like you know the baby's formula that you unscrew. Yep, it's in exactly the same pouch as that, and it's 90 grammes. Yep. Yeah. So. It'd be a jewel sugar mix. Yep. Yeah. So for me, it's it's beforehand. It's really important because I

\[40:40\] find that I guess losing so much sweat and whatnot as I'm training, I need to make sure that I am adequately getting through my training and recovering well. And then in the race 100% beforehand. I mean, I won't eat a tonne before noon, so I might have maybe one slice of bread and a bit of banana, but I'll have a gel before I race and then I will try and take on maybe a gel and a half while I'm on the bike.

\[41:10\] I typically don't take anything on the run just because I find that my guts won't tolerate anything on the run and I'll get a stitch. And where are you? Where are you? This was I was going to ask a question around everything but on nutrition specific. Where are you like touring this information from? YouTube. Yeah. Predominantly, yeah. Like, I mean, most of the top pros have YouTube channels and a lot of that comes from them. What are they talking about? What? They're 100%. And is there a little like if

\[41:41\] you, if you're watching a few different ones, is there difference in their strategies and you kind of like think all that one's a bit more minor, all that, or you find that pretty much a general strategy is the same? Well, the, biggest difference that I would have noticed probably over the last few years is it's gone crazy car volumes like crazy car volumes. Now, the, thing that I'm super conscious is these are mostly Iron Man athletes, you know, really driving 100 hundred grammes of carbs an hour plus even higher these days.

\[42:13\] And I'm not doing Iron Man's. I'm doing say one hour racing and two hour racing. But a lot of the, I guess some information that I'm gathering is, from those guys, you know, and the podcasts that they do or the YouTube videos they do and they all do them these days, like a lot of them are on. Oh yeah, 100%. This is, it's, it's fascinating the, amount of information out there you can drive, whether you're nutrition training, I mean, you could take little bits of every athlete you're listening to and put them all

\[42:45\] into one jigsaw puzzle and give it a go, right? A. 100 percent 100% Find out what works for you our. Andy Buchanan's just launched his YouTube channel. Saw that, yeah. Record hunting, I think it's called. So it's interesting that jigsaw puzzle you just talked about, it feels like this sport is going to go down the golf pathway in that if you like, you can spend your life on YouTube watching golf videos because there are 1,000,000 golf videos out there that will teach you the way to

\[43:16\] fix your chipping, your putting, your long lines, whatever it is. But ultimately the reality is, I think even you can take tricks away from golf videos. But if you genuinely want to improve your game for the long term, you probably need to go and see a coach. Have you ever had a triathlon coach? No, never had a full triathlon coach. Why not? Because you strike me as someone who's you fit, you've got brand loyalty, you love to tinker with devices, you're interested in all these things. I mean, you'll try AI, you'll

\[43:46\] try, you'll use AI, you've got goggles that talk to you. Why wouldn't you look at a? Coach. Yeah, it's that's really interesting. And I've probably asked myself that same question many a time. I literally have just got a running coach. OK, but that was off the back of AI and getting Runna. So Strava, I guess, push it through. I saw the ad probably at about 11:00 and I went down and I looked at it and went, you know what? I've never had a running coach. Obviously, you know, I've known Courtney for a long time. I've known a lot of people at

\[44:16\] the pointy end of triathlon. And so I listen probably, you know, through a lot of YouTube videos, the elite athletes these days more open with their data, their training like then they it used to be really hidden used to hide everything and now everything is available. So you can sort of see what everyone's doing now. Obviously they're at the very pointy end, but I have just recently gone down the line of getting a running coach. Now my running coach is also my

\[44:47\] physio, which I think is perfect because he now also knows my injury profile. My cool. So it's been really good, but I've, I've never, I did a short stint in a Tri club. I just, I just find with I guess my work and my career and whatnot to work around that it's just been easier to do a lot of the stuff by myself. Tend to ride with others, yeah. But swimming and running has always been solo. Always. I think this is interesting because I we've talked a bit about this with the marathon previously.

\[45:18\] I think the hesitation a lot of people have with that coach step is that they don't feel their output justifies it. They don't feel if I'm going to muddle around for a four hour marathon, what's the point in getting a coach 5 hour, whatever it is. You are clearly an athlete of the calibre, winning age groups competing at that winning Clydesdale could justify investing into a coach. So anyway, hey, you do you, just I'm not going to tell you. Anything. Well, he is. He's got the wrong but. I got the wrong coach, so we'll

\[45:49\] see. It's interesting that it's interesting you mentioned your career because I know this is somewhere Courtney does want to pivot this morning. What is your job? Yes. So I am the General manager of ResMed here in ANZ. So we are a sleep health company. Company's been around, you know, 35 plus years. Australian born company that's now global in 75 plus countries throughout the world. So when you say sleep health, what does that mean? Because for most people, what do

\[46:20\] you mean sleep health? Like I go to sleep at night and I wake up in the morning. What? What are you guys helping me with? Yeah, it's a great question. It's a great question. So essentially ResMed makes sleep apnea devices. So for people that really have obstructive sleep apnea, which in most simplistic terms, you choke at night when you go to sleep, so your airway starts to narrow. Typically you'll snore, so you'll see someone that is snoring beforehand and then the airway collapses.

\[46:50\] And so we make a machine that you have to wear a mask and it just basically gives you some positive pressure while you're asleep. So a pain pushes the airway open and keeps you open overnight. So I hear a lot even on your guys podcast talking about sleep and sleep is incredibly important. But everyone talks about duration of sleep, right? That's what everyone talks about. No one talks about the quality of sleep. And so quality is as important as duration. But often we get pulled into,

\[47:20\] you know, how many hours you sleep in. If you're only sleeping six hours, you're only sleeping five hours. That's no good. It doesn't matter if you're sleeping five hours or 10 hours if your quality of sleep is garbage and sleep apnea is one of the things that will obviously put your sleep down incredibly poor. Well, is there anything from an athlete point of view who doesn't have any issues with what you what started the sleep apnea? Is there any benefit to using machines?

\[47:50\] I mean, probably not, not significant benefit. We've got bodybuilders on because they want to get the best night's sleep. You'd be surprised though, Courtney, unless you've had a formal sleep study, you'll be surprised at how good or how poor you actually sleep. So you may say, oh, I don't have sleep apnea unless you actually go get tested, if you snore at all, that's a precursor to obstructive sleep apnea. So as we age, we get a little

\[48:21\] bit older, heavier, etcetera, especially males. You know, 20% of the male population have sleep apnea. Yeah, right. We diagnose less than 1%. Wow, that's it. So here's, well, here's a good test for you. With your love of gadgets, with crossing over with work your Garmin. Do you believe the sleep score it gives you? Well, because I'll and as you think about that, because I love wearing my Garmin at night and I don't know if it's true or not, but I love the information it gives me in the morning about

\[48:53\] the night's sleep I have and I trust it. I don't know if I should, but when it when I wake up because my alarm goes off fairly early because of work. If I look down and it goes like last night, for example, I got a 72 sleep school. It said shorter than ideal because I slept for six hours and 12 minutes, but I had plenty of our REM sleep so it gave me a fair and I wake up and for me OK. Great. Yeah. So they're getting better, I think is what we would say in the industry. There are a tonne of like Apple, Samsung, actually has

\[49:26\] FDA approval to diagnose sleep apnea. There's no pathway out. Yeah. Or if I have sleep apnea, what do I do? There's no pathway out. And so we'll look to work with companies like that to say make sure that there's a pathway to actually do something. I've got a WHOOP band on, right. Whoops. Pretty good in that. Space, of course, you've got a WHOOP. Band, it's exactly so my whole management team have WHOOP bands. We have a, an internal, I guess, health and fitness that I've started with all my, I guess reports in my management team to

\[49:57\] see each others. No, no, definitely not. It's not a Big Brother. It's not a Big Brother. There is a little bit of a competition that you can, you know, in the back end of WHOOP, you can set up, you know, groups where it looks at strain and training and whatnot. And a lot of my team are pretty competitive. You know, I've got a guy that just ran 3 hours flat. I think he missed by about 12 seconds at the Sydney Marathon. Yeah, right. One of my team is yeah. Yeah, actually, just we don't. Talk about it, though. I saw a great reel about someone I saw I should share it for the

\[50:30\] weekend, but it was basically that they said in a marathon, seconds don't matter — if you ran 2:59:59, you ran a 2:59, like, you don't — if you ran a 3:01 or a 3:00:59, you're still a three-hour marathoner, you're a three-hour marathoner. A 2:59-er, exactly, you could break it. Yeah, yeah. Who was it, are you giving them a shout out or not? Yeah, Tom, he did a fantastic job, put in a lot of training. So OK, so the level to which you can trust your sleep monitoring

\[51:00\] if you're using a watch? Yeah, it's definitely a tool to use. And if you identify that something might be wrong, you want to go and get further investigation. That's what I would say. So where do you go? What's the steps like? I'm a shit sleeper like my wifes telling me you snore. Yeah non stop. What? What? What's the next step? The next step would generally be you go see your GP, you have a conversation with your GP. At ResMed we can take someone in

\[51:31\] straight off the street and have a conversation with them and guide them on the right pathway. But typically you would go and see your GP, who'd write a script for a sleep study, which we do at ResMed. There's quite a few partners that also do it and they'll manage you through that process. You used to have to go to hospital for it — that's still an option, but typically you can do it in your home. It's just an overnight study, it's Medicare-reimbursed, so you can get a lot of information from that sleep study. Alright, well, as the airway expert and a

\[52:03\] man who loves to try stuff nasal strips, do you use them? No, I do not. Have you ever used them? Yes, I have. Yeah, for sleeping. Right, Yeah. So not whilst running, no. Or writing. No. And I, remember an ENT surgeon once said to me, once you get to a certain point of velocity of air coming in, yeah, it's coming in through your mouth. It's not coming in through your nose, right. So you might be still breathing

\[52:34\] through your nose, but once you get to a certain point of exertion, you're breathing through your mouth typically. So they're completely useless in that. Cause I've heard, I mean I they're. Very hieroxy though. Yeah, well, an expert told me once it's a bit like a toilet. Your lungs are a bit like a toilet when it's like a jewel. This is not an. And that expert got very and then that. Expert that expert had medical professionals say shut up, stop comparing your lungs to a toilet. I got shut down when I tried to use that analogy. OK, but so you've never, I find it interesting you've never even

\[53:06\] tried it with a for a run or a ride or. No, I have bought them in the past. It'd probably be another purchase that I bought and then never actually used. Maybe it got a little bit on top of me that it'd look like an idiot as I was running down the street. He made me run in them. It's a bit like calf, you know, calf compression. socks, Yeah, you don't use those either, so. I've got a pair. You would have run in compression socks. Are they fluoro? No, they're black. I ran in bright yellow compression so. I used them in Geelong when I

\[53:36\] did the half in Geelong but it was freezing. That yeah, so. They were more to keep me warm if anything than actually do anything. I don't think that'd do anything. I have bought though the strips that you put down the front of your shin to break the air over your shin to reduce. Strength. Like aerodynamic shins? Shin tape. Yeah. So are you competing at Noosa this year? I am, I am. Well, if we can get to the start line. Registered for as a cloud sale

\[54:06\] again. Make him wait. Making one. There is there is no concerns about making weight you'll. Be making weight this year. I mean, you've 20 years as in, across all these amateur categories. Is there anything that you would say to like people who are racing? Like what are any things you've learned extra the swim that you'd go, you know, watch out for this or you know, I've experienced this. is something I would not do. How would I approach a race? Yeah, I think like especially Noosa, if anyones doing Noosa,

\[54:37\] it's a big weekend, right? It's a crazy weekend. The one thing that you can absolutely get caught up in is all the, I guess, festivities before new stuff. Like you're going to the Expo, you're walking around a lot. 40\. Degrees and it's hot and you know so just think about what you're doing because you can run your race before your race and I've done that many years. So you want to make sure that you're you're spending time actually to relax before your race. I think Noosa is amazing.

\[55:09\] The one thing to be conscious of is it's a big transition from the water to the bike, like it's a long way and you were running in soft sand up that beach. So when you get out of that water, it's been 1/2 kilometres of open water. A lot of people may not train a lot in open water. It is, although it's relatively calm, you won't get breaking waves. It does roll a little bit, so be conscious of that. When you get out, you're gonna stand up, your heart rate's gonna spike and you've got at

\[55:40\] least 100 metres, you know, probably maybe not quite that far, but of soft stuff, and then up some stairs and then over the. Tenure on the road? Yeah, Across the bitumen. Yeah, Yep. And you're gonna have mouthful of salt water, you know. So that's definitely one thing that I think the difference between when it was in the canal to when it's at the beach, you know, that you've got just gotta be conscious of. What about the approach in the morning, 'cause I mean there's now rolling starts, but like you could start that. You've probably experienced starting, like you said, right behind the professional wave to probably having an 11.

\[56:10\] For some reason, for some reason the close down seemed to go off at 10 AM at like the last or second last wave. You know, where the big guys highest probability probably of having a heart attack, you know, besides the old guys. But you know, here we go off very late in the morning. Because we had a question how do you approach? I'm a first timer at news. How do I approach the morning then? Because. Yeah, it's not easy. Do you have to get? So you have to do something in the transition first. Yes, absolutely. You got to set your bike up, so you have to be out of transition probably by 6:30 in the morning

\[56:41\] and you may not be off till 10:00 AM. So you've got to hang around for that, you know, 2, sometimes 3 hours. So I mean, I've been doing news for a long time. I've got some sneaky little tricks, so I hire a moped. Yeah, it's great trick. And I so we usually stay over on Sunshine Beach just to be out of the chaos. It's a bit cheaper and we can be right on the beach. So I get a moped, come up over the hill because your bike's got to be in there overnight, right? So I can stick the bike in anywhere, do all my stuff, and

\[57:12\] then I head back. You go to my. Hotel. Because for a lot I've been in that situation where once you get in there, if someone's dropped you in or like we catch the ferry and you're there, Yeah. And then you have to find ways to spend 2 hours potentially. Correct. So you're going to find a. Bit of shade. Yeah, you're going to find, but there are thousands of people doing the same, the same thing, you know, sort of stuck in that Noosa foreshore area, so. What do I do? I just wait it. Out, yeah, it's a tough one. And you want to make sure, you know, obviously during that period you get nervous and more nervous and more nervous

\[57:43\] the more you wait. You want to make sure that you're trying to be as calm as possible. Maybe go for a little swim, take on some water. Have a strategic toilet you know. Well, that is also probably one of the biggest issues is there are not a lot of toilets. There's quite a few in the racking area, but outside there's not a lot, right. So that toilet at the surf club? Yeah, my advice to people would be, yeah, if you think you need to go jump in a line quick.

\[58:14\] Alternatively, I've I don't know about you, but I've found over the years of doing it I've found some learnt wisdom as far as locations of some toilets around the Noosa Hastings Street. Yeah, You're not willing to give up, by the sounds of it. Look just look around just look around keep those yeah you earn those through the years quickly. I know now we know I love 1/2 thought out idea Yep, and we talked about how do we activate we how could what could Noosa triathlon do to go to another level Clydesda bar. I don't know where it is, but

\[58:48\] some of the through we need to have a specific, yeah, dedicated bar with for the athletes with. Scales at the front. Yeah, maybe. But the trough, like wouldn't that another way to further celebrate this category would be to have somewhere post race on the Sunday the trough? The trough he would go, it'd probably be hit pretty hard. He would by the big boys. Again. Big girls, the Athenas and the Clydesdale. Where you guys? I'll meet you at the through.

\[59:18\] Yeah. And that's where you have the presentation for that category. Not back at the village down the arse end of Hastings. There. Put it in. Put it in somewhere in prime spot. Yeah, we love the Clydesdale. We would we, need to get this into running. We that's what we absolutely do Some race. I think the first major event to pull this into their event and running is gonna be a winner. They'll. Win. It's not hard to do. It's. Not hard to do it, Nah, but it's the fear of it's the fear of, it's the fear of the world we live in now, Justin. It's the fear of what will

\[59:49\] people say? Yep. We're good on Noosa, we're good on you doing it a while. We celebrate that 4, five, 100%. Yeah, Justin Waite, genuinely a pleasure to have you on. Thank you for giving me some time. Best of luck with this year's preparation. Appreciate it. Hope you remain injury free. Me too. We're gonna take out the category this year. Up on the podium. Cotton wool mate Cotton. Wool, wrap him up. Yeah. All right. We'll keep sharing this with you, triathlon friends and family, and we'll see you Saturday.