From Fat Man To Ir*nman And Beyond: My Journey From Sofa To GB Triathlete - Tim Burnett

just a reminder this is not security this is just silly stuff

um right if you see me present before I do [ __ ] like that that's not too much I'm not doing very much in this one um so this is about yeah guess what this is about me so mid-50s midlife crisis um I've gone from being fat and fit wandering around sort of slob to uh quite exting is [Music] it best slide of the world ever this is me I'm Ryan Reynold body double um so I mean why why am I here I mean yes I've done security for years um I kicked R in for SEC and it for for donkeys um and um so so very importantly this is the kind of stuff that we we

would do all the time isn't it we do lovely you know security awareness

training right that was for hum not bloody here Rick Roll today already right so this is also me um since 2011 I've been an AG triathlete um which means I go off and do trions all over the world which is quite fun and it's kind of expensive and silly but I'll tell you all about that firstly what is Triathlon right these are the official description so an endurance multisport race swimming cting and running over various distances and there's also different types if you fancy having a go but you go and swim you might giron um I'm quite K an Aquabike cuz I'm not very good runner um but there's ways of getting into into this um how do I get into it

um so sorry distances um super Sprint this is where I miss my notes now um 400 m swim a 10 uh a 10K Bike 2 and 1/2k run and then they basically double up on that so 750 m swim 20K bike uh and a 5K run standard which is what I tend to spend my time doing uh which is a 1500 meter swim 40K bike 10k run um the middle distance is when you start getting up to half half Iron Man and Iron Man um so the half Iron Man get it right is a 1.9k swim 56 sorry 5 Mile b and a half marathon this is where it gets silly cuz you go off from from K from from one to into

from metric into imperial the t00 is a new event it's a 2K swim an 80k bike and an 18K run that's being pulled out for the Pro Series so they've got a long course event to do um and then there's the full course the Iron Man which has got various names you can't use the word Iron Man because that's branded so anything you'll see on training courses that say oh you could learn to do you know do an iron distance training not you can't anymore understand you've got to refer to it as a long course 140.6 is also branded as is 70.3 this is just moneymaking bastards from marketing um but that's 2.4 mile swim 112 M bik and

full marathon and then you go to the really Ser where people do double Iron Man or triple Iron Man or Deca Iron Man um there's the arch to Arc which is an incredible event which is you start at um Marvel arch in London you run to Cal you swim the channel and you cycle from Cal to AR and I did know somebody who did it but unfortunately he then died doing the Channel swim um but he was the 11th person to have done it so it's not very many people have done asraar um there's only about 19 I think have done it overall now um yeah blood stupid so let's focus on this sort of area I feel

guilty for eating a cookie I should yeah shoving we'll get on to that later we'll do nutrition um so what's the difference between Elite athletes well obviously they're bloody amazing parry and and um age group which is what I do I firstly Elites they're all in their 20s you know they're young fit and healthy and super you'll see these on telly doing um doing the Olympics and stuff like that and people said why you in the Olympics at Mo this is why um so very fast they they swim bloody fast then they have a drafting bike so they they're all huddling around together it's multi-lap and and then they're very very fast Runners if you look at the

speed of something like Alex y on a on a 10k run after he's done everything else he's running at track world uh pace so if you think of the 10K on the track these guys are running on the road at very very nearly that track Pace it's m lapis designed for TV audiences they for some of us old triathletes from a purist point of view they just sort of damaged Tron by making it drafting um but it's become uh you know a a terrific Sport and it's obviously brought it to TV audiences didn't they recently allow it a bit more as well drafting in normal competitions I'll come on to that okay I'll come on to that but yeah but yeah

the Parry these guys are awesome guys and girls are absolutely awesome these are these are obviously this is Tyler Brown British um you know World Champ and um Lawrence stman who's just won the European champ she um so parat TR all the different U varieties of of disabilities um whether those are mental or physical disabilities and so on you'll see from um the par Olympics um those again are non-drafting um what's drafted sorry you're teeing me up for my next slide okay good she's really good um and yeah so like multiple character categories so you're not racing you know different the ones that get me blind athletes you've got totally blind athletes sitting on the back of a bike

doing 70 km an hour on the Tandem and just and they just ride it and and having done a blind swim with a guide and then obviously the blind run you know with a guy do they have to get a do they have to get a guide that's also an athlete then mhm okay yeah I think have a problem in the parps because the guy hurt himself and then lose the medal oh yeah yeah and a guide must not cross the Finishing Line before the athlete yeah yeah and the guide doesn't have a name you'll see you'll see you know names are there the guy just has guide but they do get medal um and they are still athletes

and they're still you know bloody superb um okay age group as you saying that sprint races are now starting to become draft legal um the standard non-drafting I am a strong swimmer a strong cyclist a shitr runner why the hell would I do a draft legal right I'll tell you about dring um huge number of athletes and obviously they're aging from sort of 16 and I put 80 plus which isn't doing it service really because we have got 90y old athletes um at World Champs and so on often only one in the gauge group category but they still got to get around the distance to get the mail exactly so yeah it is is good

fun he's drafting okay have you ever watched geese fly yes yeah you watch Gees fly right they fly in formation they fly like a V formation have you ever watched Elite cycling looks like that they right behind 80% of the effort is saved by hitting by sitting behind someone which is why Gees will fly formations they they're drafting behind each other and the cyclists all Dro in behind each other so these guys aren't doing anything much well they're riding at 60 K an hour but this guy's doing all the work yeah so you you don't want to be the person at the front then so they rotate oh okay so they rotate all the time so yes you don't you don't want to

be the strong cyclist who's a shitr runner who TOS all the cyclists around and then goes bye yeah when they when they start their run which is why I do standard try which is a non-drafting event um but that's that's what drafting is so draft Ling There are rules about it so anything T100 Iron Man um standard races any of the draft any of the non-drafting races you'll find in the UK for example you've got to have a 10 met gap between the front wheel of the bikeing front your front wheel and you have 20 seconds to complete an overtake maneuver otherwise you get a flight you get a penalty you get disqualified after multiple EV so um

and it's cheating basically fundamentally you know you're drafting you're cheating [Music] um I wasn't to so I've mentioned I've done it for 30s years um I spent a lot of time traveling um doing what you know all other people are doing getting on the train spending time in hotels drinking a lot expens meal going to next hotels expensing another meal yeah um and two weeks ago I was in vichi competing the European TR champ me not competing at that point because I didn't have the just come through um and I've got this year I've got my best time as a triathlete um uh as an International Event so yes i' yeah I'm doing all right

but don't forget it's 5e age groups so I'm not competed against the guys who in the 20s cuz they're bloody fast um and then in two weeks time I'm out to toor Molinos for the world acoby chance I was fifth in Pedra last year at that like I say I'm a strong cyclist a strong swim song cyclist and my run went me down so I was 14th in vichi so I was fifth in in the worlds last year I'm hoping to go a little bit better I'll put it out there I'm hoping to go a little bit better and try and get come home with some some tin wear so where did it all come from when I go

back to school I wasn't particularly sporty oh we got to kick a rugby ball around and throw and get cold and you know we were all out there freezing up S um and the and the PE teacher would be leaning against the rugby posts in his nice warm coat and his truck suit having a smoke run run I hated it there all of a sudden I decided to uh we did we we used to do annual cross country I don't know schools still the annual cross country which is going and run three times around the fields or three times for us it was riding around um running around Prairie Park in rygate um one year I

suddenly went if I run instead of walking around with all the other chaps of the back chatting if I run I might get the early bus I'll be get home earlier it's like 20 minutes so I ran and came 7 and so all of a sudden so my inspiration for for sort of being sporty was um was not driven by sport at that point it was driven by getting home earlier um but I did enjoy cycling I worked in a bike shop and for my 18th birthday I used my bike my shop savings and a bit of cash and I bought a rally TR long the first proper racing bike that I I had proper lightweight frame

still got it um still hung in the garage um doesn't get ridden very much anymore um and my first try event was 91 when I did the ample fourth try I was in living in New York M of white I joined white r try got into it just calmly casually doing a few odd races um I got back to the early days the sport really wasn't very well defined we had you know it's now very much you swim you bite you run the time starts when you get in the water and it finishes when you cross the finishing L and if you're doing a pool based event you'll get a right 3 two 1 go you're in

that you know you go and it's Tim over sorry I'm going to break that um it's timed over you know over a while so you you'll going at different different times obviously you can't have 400 people going in a pool at the same time but you you know you can start three minute intervals or something like that um some of the early events I've done were I did open water with no wet suits blood SC um I've done a swim run bike I've done Swim Bike Run and they had a 15minute gap between each one so you came out of the water and they they wrote your time down and you had 15 minutes to get your [ __ ] together to get

on to the next thing it's like this is just you know just weird but it wasn't it really nobody knew what they were doing at that point it wasn't really very well defined it's now very structured and and so um I moved around the country quite a bit I left York got made rund from BT back in those early ear houseing days of your first my [ __ ] what happened get another job um cash thank you um I gave up a bit then I moved into Rex where I I'm now um and I joined rexon tribe my my neighbors looked in my in the garage and saw my bike hanging there with some Tri bars on front oh you do TR oh come

and join come and join Rex Tri so I did um and he then said we should do an Iron Man before we're 40 yeah [Music] okay at this point I was I I say not very healthy I was considerably overweight um the nurse called him for a um a Wellman check the sort of thing that was quite use quite handy at the time I don't think they have time for anymore was a real shame um blood pressure is a bit High carrying a bit of Timber um how what was he down when he died again my dad died when he was 51 so I was 19 um so maybe just think about change your lifestyle a little bit

um and I took up the chat so I did did I suddenly heard about the big Woody which is a long course event iron distance event uh that was in 2007 very lowkey but I'll give that a go um pissed off my neighbor cuz he didn't do it at that point I but I got in there you know a couple years earlier than him um and I did all right I'd lost you know the training I dropped a lot of weight got fit um got healthy um I did all right did it in 10 and a half hours um and then I went back in 2008 determined to do better so trained you know a bit

trained some um went back I was a fitter and you know would go back for it and the weather was horrendous uh instead of um in instead of going around in nice conditions I got hypothermia On The Run well got hyp on the bike and then on the Run um I was like gutted because I could see him my time just disappearing away from me on the bike I could see that wasn't going to was just wasn't going to make under 10 hours which is my target um the overall winner did it in in just over 11 and he was a semi-pro so yeah the weather weather conditions did let us down but I finished so okay did you find you do n

man you you quite into it yeah um the training is long and boring there's no other word for it I think is Brick session you're taking about a 16 to 20 weeks plan where you are just building up very slowly consistently building up doing more and more and more to the point where you're doing a couple hundred mile bik rides and a couple of 2 and 1 half hour runs but not slamming all together you sort of like you have it okay so Wednesday evening is your your 2 and 1 half hour run and Sundays your your 100 mile mile bike um it's very much your focus for that 20 weeks or so on that's my race that's the

race I'm doing and there's countless people who've done that they've got injured and that's it season's over that's or they or they turn up to an event and they have a mechanical failure or something that's it race is over people been pulled out of the swim some people were doing Iron Man Wales 8 minutes into the swim were being pulled out of the water cuz the cuz the the the sea was pretty rough so instead of being out there for 16 hours they were out there for 8 minutes they paid 100 you know 250 quid for that so from that perspective it it's it's it's not so good but there is also the the badge

yeah don't know um the event itself big Woody 2007 was was really fun it was the first time they've done it the first event that that weekend they did a 5k charity run on the Friday the big Woody itself on the Saturday and then they did a a Sprint jaat on on the Sunday so mebe me I entered all three um because why not we got special t-shirt B um the 5K charity run was you know Chuck a five room we're going we're going run a 5k big Woody was great um got up at 3:00 in the morning had some food got in a bus to where the um the lake was swiming two lakes and then hop on

the bike so I go I can see this guy at the road I'm having I was off the AR on the bike I caught him at the top of the hill and then went [ __ ] I've got another 111 miles to go so um fall La run but yes I did enjoy and and bizarrely the Sprint you after on the day after I got to the start line was a 5k 20K 5K um I could barely walk I hobbled my way to the first floor and thought this is just going to go badly badly badly um but I did the 5K I got on the bike and just flew 20K was nothing I just you know the

day before WR 180k um and last 5K was fine after that I was fine i' loosened up everything was was was was good all the stiff gone all the other people who walk who raced the following day we were all camping by the way we were on camping on the side um I can't move I can't move and I just done J hey I'm fine because i' loosened up so my my coaching tip if you go and do an Iron Man get on the bike the following day just go and do 10 miles easy just loosen everything out 2008 as I say the weather was horrendous and he the national diving centers who had a big lake and people

say how deep is that 80 M deep are you not scared I didn't need that much to swimm me not going down um but there was a long drag up from it was at the bottom of quarry so this long drag up to transition and then the weather was [ __ ] so anyway so there not to Sprints and stuff how am I doing time by the way be fine I'm waffling AR fine um I've done all distances over the years but I've really focused on standard distance now um and some big advantages to this I can train in a lunchtime so I can go out and I can get a run in in a lunchtime I've can swim in

hour session um so the TR the training easier I do a lot of my biking now I'm now doing a lot of my biking in spin sessions supposed to getting out on the road um which sounds weird but a lot of people use turbo trainers or or something I like the camarad I like the fact that I'm with other people boosting the bike if it all goes horribly wrong I can just get off it's absolutely consistent um you know if I'm going to go and do an hour hour of 240 Watts I can go and do an hour of 240 Watts you can't do that on the road you just you just it's just traffic and rabbits and

God knows what else Hills well Hills yeah um big advantages um did I did I that didn't work it doesn't go backwards but did I say one of the big concerns about doing long courses um most people who do do long course they're either already divorced they're or single or they or they are very likely to be divorced you have to have a very understanding boss you have to have a very understanding partner um because your life just goes every everything is about so big advantage of of doing the standard course is I'm not divorced um the downside is it's it's it's hard effort as opposed to long course stuff it's a lot of very very steady state uh the the

short course stuff is is all about maximum effort um half Iron Man is that kind of really awkward split between solid hard effort but for twice as long whereas Iron Man is you do actually back off a lot so out the GB Squad that's me that one there holding the W flag because I thought so you I got yeah I got into trouble for that so yes in 2011 I qualified for the first time for the GB Squad um so let's talk about how that happens um each age group 5year age group so I'm now 55 to 59 um there are 20 places allocated to the GB team for people who want to take up we have

three uh allocated races for qualifying you have to be in the first four of your age group in one of those and within 115% of the winner of your age group which is all right unless somebody like Clint turns up and goes and does it in 58 minutes rest of going two hour um so yes you've got to be to meet the qualification criteria yeah first of all in one of the three allocated races so again the list comes out um and there are these races that that you have to go and do it is possible to negotiate with with them but it's really really hard to say but hang on a minute I went and won such and

such they struggle if you're in the top 10 overall and the top three Brits at a previous European or World Championships you can pre-qualify for a world European a World Championships from the previous year so um because I was the first Brit in the Aquabike of Pedra I automatically qualified for for for last year I automatically qualified for this year but I'd already qualified anyway because I did another race um or if you're British champ if going win the British Champs again you get PQ so you've as you can see there's 12 spaces there and but that's not all that's not all 20 so then what's left if there are no pqs there's a potential of

eight roll Downs so they'll take a percentage of your time compared to to the age group winner and then say and then they'll roll other down and they'll take they'll fill the spot and then if if somebody then P pulls out they can roll it down they can keep rolling it down because there are a lot of people who want to go for it in my age group uh when any from 40 onwards you find that about 60 people will apply to get 20 any spaces um and um and you know that people will drop out the world champs this next year in Wen in in Australia not a lot of people can afford to go out

there so fewer people will turn up um 2013 was London huge number of people wanted to go there from from you have to pay for yourself yeah yeah even though you're representing yeah you have to pay for your kit you have to pay for your travel you have to pay your entry fee you have to pay Bri shaton yeah it does get it does get expensive and it is it is it is you know like like some many of these things it's an expensive game well M I've been to all these places is so um the ones in green are World Champs so my my uh first race was Europeans in ped um so then I've done worlds

in when out to Beijing ockland these are good races took the kids out to walk three week old down there and the school was like yeah um back when you could do that well head they were primary school kids you at the time the kids and the Headmaster was just like they'll benefit more from being with you watching a race than and getting experience of of three weeks in in Sydney sorry in New Zealand we did raced South iseland back to North Island um Chicago I got into a very very late roll down I went to Chicago I had been I had killed nearly killed myself with food poisoning about four 3 weeks before and I was still not very well but I had

an absolute blast I had a lovely lovely cuz I just went around I I'm just here and it was no pressure and I came a h 100th um which was pretty [ __ ] by comparisons uh by comparison to my other races but it was it was great as I said uh poner and Madrid last year Madrid was horrendous it was meant to be Tron it was like if said let us swim I mean the swim the pool the pool the lake they wanted just to swim in they put in the toxicology tests for and came back again this is worse than a septic tank so funnily enough we didn't swim they made it a jlon but they measured it wrong so

we did a 6K um then a 40K then a 12K and I'm not a runner so bye um coming up I got T World Champ coming up now istambul coming up did that click mhm there we go and yeah there istan and W go for next year so I've already qualified for those so that's that's the Hope back at you I have a page on world Triathlon with all my races which is quite nice because you actually get you know once you're once you've done with something like a European or a worlds or something like that you're actually a me you know you've got a I've got an athlete number an athlete page on the

world traon site which is quite cool but I don't get a photo the elites get [Music] photos Okay equipment um that's my I just bought a new bike that's so but that's quite cool bik still like it it takes a fair amount of equipment for a basic Sprint pool based Triathlon all you need is a swimsuit a bike a bike helmet and a pair of running shoes that's all you need Open Water you probably want to wet suit after that it gets expensive and silly because then you start because you can stop buying speed and and like like you need a bigger computer you need a bigger bigger faster disc wheel all that kind of stuff um so um yes it gets it it

get it gets a bit silly but the minimum equipment you need as I say um something to swim in something to then run and and cycle in and you can pull a t-shir on um obviously a tri suit is quick because you just wear it the whole the whole lot um and you must have a bike helmet that's after that you know that's that's um you know nothing else is is essential the bike has to be roadworthy that's other I've seen people do events on mountain bikes I've seen them doing on on a rall shopper I literally saw somebody do a standard distance event and they had a rally Shopper with a basket on the front it's got a bromton

and a shirt in a Sprint bromton bromton are really popular to see people race bromton um but um but obviously tit bikes are f for a reason um equipment has changed over a while so here are two photos of me 2012 out in New Zealand you can see the position was really low and if you look at the um Pro cyclists as well you'll see you'll see same patter um position was low it was all about getting you know getting the front end down getting low having having your arms out in in this sort of 22 position um I went had a bike fit this year and the bike F said he said yeah got great position for for 2010 or 10

years ago this is what we're doing now he dropped my saddle by over an inch he raised the front up and my back has come down and and the idea of the arms being up there is that you're not getting this block of wind hitting your chest so instead of the block of wind here wind Just Hits this big hole and sits there right whereas the idea here is you got your arms up higher the air is deflected down around your back side um interesting yeah after that it's you know the the bike the tri spoke and the disc and all that kind of stuff um hasn't changed hugely except for now instead of going on 90 mil skinny tires

at 120 PSI we're now riding 32 mil tires at 70 PSI and I cannot work it out but apparently it's faster that all the science shows that faster tires at lower pressure are faster than skinny tires at high pressure all of all the testing and everything shows this and yet it just doesn't make sense in my head it doesn't compute but it seems to be that if you've got more air volume and the tire rolls over the road better you get a better grip on the road and and it's lower rolling resistance because of that of that sort of bigger Air volume um weird I tell you what though stams I'm more comfortable um cuz these are 120 PSI these skinny

tires 120 PSI you know you might as well be riding on solid Rubber and you feel every bump and you bounce over every bump and you skip on in and our roads are sh they are enich as well by the um so there changes um traveling traveling bicycle this was the title of the book that I never wrote um you've got to travel you so you end up stripping a bike down put it in the box and going to a hotel and living in a hotel you take the bike apartment it is not so easy flying with a bike is okay right even EasyJet are okay with bikes um Ryan a AR um Emirates people like that companies

like that are great they just go yeah you got you've got a you know 60 kilo weight limit do as you will maximum weight on any one bag is 32 kilos wow um so so they're absolutely fine getting to the other end when you have to get in a taxi that's that's can be awkward get on a bus isn't bad but yeah and then you've got you really need to know how to other people stripped out we'll get a mechanic to strip down the bike and pack it and then get the team mechanic to reassemble it really you should do yourself you know if you can't fix a tire you know you know your race is over so

really it's worth learning about basic bik mechanics and knowing how to look after your bike and and so save your fortune as well um but dismantling and reassembling bikes in in in hotel rooms that's that's entertaining and you you sneak this bag into the hotel room and then you come down the bike in the lift but um Abby D was was amazing because we were staying with a lot of Pros were s Duffy was staying in the same hotel and a lot of parat Tri were there so they had tandems going um but they were just incredible um because they just like yeah some hotels are no no we have a bike store downstairs like

[ __ ] you do for this thing this cost 5 grand [Music] um cake cake yes um yes you put on a lot you you need a lot of calories it it's it's but it's a tricky balance because it's very easy to overeat as I have found since I got back from vichi I have put on um about four kilos since I got back from vichi which I now have to get off before I go to to um it's this was Beijing as you can probably tell we didn't like the hotel food very much the hotel was great they wanted to put on Western food for us this is Beijing and our one of the um uh

our tour guide host people was sitting down with some other locals and they were just having a take away how do we get that can we get that can we can we get that and they did and they went and they all us a takeway they got us a takeaway in and it came in proper bowls not plastic crap proper bowls with a plastic bag in so you open the plastic bag and out the plastic bag the problem is then the guy is then waiting there's a guy who delivered it was then waiting for us to finish eating so that he could take the balls back with him and we didn't realize we're just sitting there on the beer

and anyway um in Beijing also though I got something quite badly wrong so this me crossing the Finishing Line I had made the mistake of going down to breakfast in the morning and instead of just having something quite light but porridge or something like that fried eggs fried eggs oh and that high five with extra caffeine in drink I have some of that I I sha myself on the Run sorry so yeah when it goes wrong it it can go it can go quite nily wrong so this is me crossing the producing line and somebody say oh did you did you have like a did your suit ridden up yeah yeah I'll just say that that's what it was

it's long enough ago I can admit it now um okay so what's let's let's sort of Bring It Around infc is a bloody tough job and we're all infoset people um or were or whatever um so what's the relevance I think there's a lot to be said for doing sport for your mental health as well as your physical health and the two go hand inand really if you've got really bad physical health your mental health will drop you're um you just won't be able to do things as as easily um stock analysts probably last about 3 years before they're burnt out because the work is tough C's remain inrolled for about 18 months I mean these are

stats that have been cated properly this is not just me going yeah I couldn't be bothered I I left um you see i' I've worked with with in with teams when all of a sudden somebody goes off and they were mental break no breakdown it's it's really tough on them they never come back exactly the same you know and they go off oh three months off become six months off they never come back the same they are never quite as um able to focus and and and they're never it's it's like yeah it's like you say well you break your leg but it's all right it men you'll be fine it's not it you know your leg remains broken for for

for years afterwards so and I think with a mental he health it has this the other thing of course is if you have somebody that goes off on the sick for whatever reason the rest of the staff now have to pick up that that one so you've got 10 people one goes you've got nine people covering 10 people's work and the work as we all know is is is is going up and up and up so I do see sport as a really useful thing of of sort of completely disassociating yourself from from work um here are some stats that came from SE magazine please look after yourself um stress is compromising work it's it's

it's not good you cannot work 25h hour days eight days a week as as as people expect um interesting one there about the com complaints um what are the factors well this is this is the life of a security person security analyst um it's how often is security seen as a barrier you know if you're a ceso whatever all we ever hear from you is no well yeah we can do better than that you know let's let's have that conversation another time we can do we can do better at being more engaged with the or with the organization and so on but basically all of this lot is being dumped on your laps and in your heads

and you go and it's it's it's always seen as a negative I worked as a DP for for pyes for a while all I heard from customers was complaints it took me a while to realize that they're not having to go at me they're going to go at the your organization and it's one person so I get one complaint in a week we sold 15,000 holidays that week we got 14,999 over the moon happy customers you've had wonderful holidays I see one complaint and I think they're all bastards so a little bit of a reset is needed I me physical health reduces blood pressure weight loss um you're physically stronger you're less likely to get you know catch the little bugs

that are going around just by being sort of physically fitter just getting out there I'm not saying go off and run 10K every morning but just move get out have a breather take half an hour at lunch time go for a walk don't just sit at your desk and think I'll just e something quick I just get this done no get out the other thing is it resets your brain and you go no that wasn't the problem I that's how I solve the problem one you weren't even thinking about it if you ever read um um did you spot that gorilla it's a very common management book I can't remember who wrote it um it

talks about this idea of the primed mind you know it's all in your head um just check what time next one sorry I'm waing um yeah all this stuff is splitting around in head and you won't actually get to the solution until you walk out oh tree oh Green Oh walk oh oh [ __ ] it's raining oh that was the solution to the problem it'll just come back into you and that's what I mean by the mental reset and the disconnect I used to find I'd go for a run at lunchtime and I'd like start the day again and you would like having sort of 2 first thing in the mornings I opposed to get to 2:00 in the

afternoon like this is the other thing you might not have ever considered doing a sporting event whether that's a park run or um a Tron or an ultra run or you know whatever it is you might take a fening I mean it doesn't matter sport is one in the mind not in the body yes you have to be physically fairly fit you have to be about par with the other people but those Elite athletes are all bloody and credible but the best ones are able to keep that that mental strength and push through and if you watch the Olympics and like ye I thought he was going to lose I thought he was going to

lose silver medal at the end of the run and all of a sudden he won Gold it was just he backwards and backwards and suddenly he over to um and Hayden well just lost it and it was mental physically those guys are about the same taking on a challenge beyond what you can think you can do just gives you that little bit of a boost bit belief you can do this you can do something different you can do something amazing Trion yeah there a lot of dedication planning lot of oh if get that running then and that swiming then and then organizing yourself and packing the bite box and all that kind of stuff um which actually

helps other things be just fall into place this idea of a typ personality where we competitive and we're self-critical um tend to be driven and and and and time conscious canels to have negative can be angry can be a bit um but it but that can also be seen you know if you need that on your CV it's not a bad thing to have know you seen this this is life your comfort to this this is where the good [ __ ] happens so you got to step out do something a bit different do something that scares youan you go entry level drug I mean that so 400 met B pool Bas swim most people can swim 400 m when it comes

down to it I you see people yes some people will do it in four and a half minutes some people will take 15 minutes doesn't matter it's the same distance 20K bike ride yeah it's not unbelievable and a 5K run sort of part run you can go super Sprint that cool base means you're not needing a wet suit and it's comfortable and it's warm and you're inside and you've got the clean water and you've got the lane line to follow and so um open water can scare people I do you know I appreciate that if you're not used to Open Water swimming and you're not used to the fact that it's filthy and there are things in it and

I've got a friend who says I will never Swim open WS cuz there stuff what if something touches my leg what if you know yeah okay the sea can be a bit full of [ __ ] jellyfish jellyfish yeah yeah yeah I'm swm to jelly yes like me yeah it's weird um there is a small chance if you've really fancy if you're really drawn into this this is the British Aon uh website there parison sp there are a few free events you can go and have a go if you've never done it before you have go it's very temp turn up a big time it um yes that my comment yeah Tron does take over your life here I am talking about

Tron security conference yeah go figure um it can absolutely wipe everything El you do need an understanding boss you do need an understanding partner um you can do it in two ways you can either go I'm going to win or I'm going to go and get round most people for IR would say yeah I fancy that I fancy get in the badge I'll go and get round but beware it's adct it's really addictive it's just just like the worst kind of drug well yeah everyone someone's always got better someone's always got better behind as well but I wish i' have bought that one yeah yeah yeah I bought a new bike I go already yeah yeah

um I I fall into this area the tety grumpy if I'm not training you know I I can I can get grumpy um and this is yeah yeah you've done your level you've done your Sprint race now you want the hard stuff and you want the really hard stuff yeah so that's the the caveat now it is possible to do it without this but just watch you get it why do I do it that was me this year third place and then I got a first place so I've had two I've had a series of podiums this year in in UK events um and I'm yes I'm doing okay okay and that's why I do it I love it it's fun um I have

that camaraderie um I kept spous about it endlessly and by the yeah there is that other saying of course is you know how would you know if someone's a triing they'll tell

you I'm Mo for questions of course if we've got um well we haven't got loan yet yeah so we're running over we are running over sorry okay I knew that can have questions at the break that's and I'm happy to talk to security with you if you really want to but I imagine you're up to here with it right thank you very much