Learn the best methods runners use for hydration.

 

 

 

 

Full Transcript

Rich Ryan: [00:00:00] We’re bringing it back. Josh Reed stops by, we talk about training. So first we talk about Joshua’s F K T successful attempt at devil’s path, so that he’s been looking at, hitting for a while. So. I was really excited for him, so I wanted to ask him a lot about that stuff. So we talked about that for blood probably the first 10 minutes, but then at the talk transitions pretty seamlessly into our topic, which is hydration.

[00:00:29] It is getting warmer out. We’re coming around in the summer months, especially here in the Northeast, so it gets super swampy and it, or right around that time of the year. So it’s important to start talking about hydration and how that is going to affect your training. So we talk about things like using electrolytes and balancing the amount of minerals you’re taking in versus water.

[00:00:52] The implement, implement, implement implications. Those implications that the electrolytes have when it comes to cramping and some techniques to potentially prevent cramping. Some supplements that you can add in and hydration and nutrition strategies during these longer runs and just a lot of, some anecdotal stuff, some, some scientific stuff, and we just talk hydration for the duration because that’s important this time of year.

[00:01:18] Cool. So I hope that you get a good amount of content from this one that you can put into practice of your own training when it comes to drinking and taking in minerals. So here we go.

[00:01:36] We on and they’re off.

[00:01:37] Josh Ried : [00:01:37] Alright. We’ve been, we’ve been doing a little troubleshooting here, but you’re sounding great. I think I’m sounding great.

[00:01:42] Rich Ryan: [00:01:42] Josh, you did something super heated, some super cool this week, right? I missed you last week. I was sad to not, I was sad to not be able to chat with you last week, but you did something like really cool.

[00:01:52] Josh Ried : [00:01:52] There wasn’t the data gap that will never be filled again. The run that I did did not fill the gap. Of, the lacking of our, our interaction rich. But yes, indeed, I did have a, a nice, cool rather than those cool 41 degrees. The real feel according to Strava was 39. But, yeah, man, when for when, for a long jaunt out in the mountains across the river from me, they get to look at every day and had a pretty, gosh darn good time out there.

[00:02:17] I’m still sore from

[00:02:18] Rich Ryan: [00:02:18] it. So this was a big, long effort, of an F Katy attempt that you’ve had Ida for a while now. Right. Yeah,

[00:02:25] Josh Ried : [00:02:25] man, it’s a, like, I didn’t even start hiking the mountains around me until I was maybe like 21. Like I left, like went to California, went did a bunch of stuff in the mountains, came back and realized, Oh, I like mountains.

[00:02:37] So I’m going to go in these mountains that have been here before me for the past 20 something years and and discovered a path called devil’s path and did some research on it. And it was like, Holy crap. It’s huge and magnificent. And this guy did this time really fast. I was like, Oh. This is fine. One day I’d like to do, do it that fast.

[00:02:54] So

[00:02:55] Rich Ryan: [00:02:55] I mean, what are the logistics like what is it? What are you up against with devil’s path

[00:02:59] Josh Ried : [00:02:59] demons. Rock rock.

[00:03:02] Rich Ryan: [00:03:02] Did you want to go after it? Just because it was called devil’s path to like, I need this.

[00:03:06] Josh Ried : [00:03:06] No, but that was, that’s a, it’s a fun name, right? It’s pretty fun. Name. Very intimidating. I think that draws a lot of people, no doubt about it.

[00:03:12] But I think the factor was like, it was just gnarly. There’s rocks popping out everywhere, and it’s just, it’s just tough and rugged. I was like

[00:03:20] Rich Ryan: [00:03:20] 20 some miles right.

[00:03:22] Josh Ried : [00:03:22] I, yeah, my watch got like 22. I feel like all trails, I feel like all trails overshoots most things, or just my Suunto under shoots, everything, but it’s like 22, 23 to 24 depending on the watch you got and like eight to 9,000 feet of gain.

[00:03:36] Rich Ryan: [00:03:36] Okay, nice. But that, but the terrain is just real shitty, right?

[00:03:42] Josh Ried : [00:03:42] Yeah. That’s actually some real interesting, I was talking to Ben nephew, the guy who held the record prior, and I even told him, I was like, man, it, the, the terrain’s kind of changed over the past. like. For four years. Cause I think the first time I did it was about four years ago and it took like nine hours to do it, my first time.

[00:03:58] But it’s just all the traffic and all the attention that has gone. There are some areas that are a little more groomed. So I would definitely say that helps shave off a little bit at a time. If it was still as rugged, I still wouldn’t be this time, no doubt. But like that probably gave me an extra five minutes of speed.

[00:04:14] Rich Ryan: [00:04:14] Hmm. And how long did it take you?

[00:04:17] Josh Ried : [00:04:17] Oh, I brought it down the, I did it in four hours, 35 minutes, 57 seconds. And his time was the, the previous FKC was four hours, 53 minutes, 44 seconds. So I was pretty stoked about that. I was pretty astonished. I couldn’t believe my watch. I thought I messed up.

[00:04:36] Rich Ryan: [00:04:36] That is like a really strong time for something with that type of elevation.

[00:04:40] And that. Distance. I thought you were going to head out. I thought this was an effort that was like an all day effort. I mean. Four plus hours. It’s still basically in all the effort. You’re probably not doing much before or after this thing. but like, yeah, w w was what’s that effort like? Like what are you, where are you at in terms of like how hard that

[00:05:00] Josh Ried : [00:05:00] feels?

[00:05:01] The, I really enjoy that range. It’s, I think that’s one of the reasons I enjoy like beast distance Spartans more and there’s kind of like this, this happy in between getting into like the ultra distances where. It’s, you’re not redlining, you know, your brain can work, you’re breathing, and you can stay controlled.

[00:05:18] And it becomes more of an effort of not just us need to go as hard as I can and hope the wheels don’t fall off. Rather it’s like, okay, let me get into a rhythm and find the sweet, the sweet line of keeping breathing composed. really. Thinking strategy, like there’s a lot, there’s just, you’re out there for so long yet it goes by so quick.

[00:05:38] But but yeah, it’s a pretty sweet spot. You know, you’re not producing a whole lot of lactate. You’re not the, you can bond cause you’re one out of a glycogen or just and just your, your muscles are getting beat up because of all of the, the descending cause. Yeah. I mean it’s eight and a half thousand feet of climates.

[00:05:53] I think it’s 9,000 feet of descending, cause you’re actually, Oh, there’s a super long day at the end. So it’s just, it’s just beating the crap out of you. So I really enjoy that distance cause yeah, I can think, I can really just get into this meditative, that flow state.

[00:06:05] Rich Ryan: [00:06:05] Did you do like, and with that, were you tracking where you were or was just like, if I run.

[00:06:12] And, if I run it this feeling and I feel as good, like I should do well, like my fitness should carry me here if I find that sweet spot. Or did you have like checkpoints like, alright, at 10 K or something, I need to be here? Or was it just like, let’s just go and see?

[00:06:26] Josh Ried : [00:06:26] Yeah, totally. So, Ben, he’s one of the cool guys.

[00:06:29] He’s, he’s done a really good job and gotten a cool following, I think because of all of the race reports that he’s done and the after action reports. So he does, he does blogs and he put up his, his splits and talked about. People who previously held the FK teams. So you put up all of this, his splits.

[00:06:42] So I knew it’s was like, okay, the, I need to be at the summit of Indian head, 45 minutes, six seconds when he was there. And then twin twin mountain, the next mountain down was like one Oh five something. And then Sugarloaf was one 32. And then it’s like, okay, I need to hit, I need to hit those splits to know that I’m on.

[00:06:56] And I did this. I did this in the past. I put out an effort in, in fall, I think it was September six last year because I was feeling pretty fit, but I was far too fatigued. I had just done, I had done too much work going into it all. I just got a little carried away. And and I also had ridden my bike 27 miles from Trailhead to the start because I didn’t have a ride.

[00:07:17] So I’d have to be my team, my quads

[00:07:19] Rich Ryan: [00:07:19] a little bit and be prom. I’ll just ride, you know, quick 27 and half, Katie. It’s like, yeah, you live and you learn.

[00:07:27] Josh Ried : [00:07:27] It would have been bad ass in my head, you know, like, like truly, fully unsupported. Like I like the circuit. I dropped my car off, I run my bike to the star, I run back to my car, and then I go and pick my bike up.

[00:07:38] But I mean, that would have been a new, a new style I thought would have been a cool style, but it was still on supported point to point. So, so good enough. But yeah, I, I had a go at it in September and I told myself just, just hit the splits and we’ll see what happens. And I was ahead of pace going into the first half and I could just like feel on the first descent that my legs.

[00:07:59] Like my quads had a little twinge in it that just were telling me, this is weird. They like the, I don’t know if they can handle the impact, but I said, screw it. I’m just gonna go until they, the wheels fall off. And they did. I blew up at the halfway point. I just, I started getting cramps in my quads and my, and my add doctors and going up the next Hill, just like the heat started getting to me.

[00:08:17] My legs just were fatigued. And by the time I got to the fifth mountain, I was five minutes behind. And then it was just a death March. Like I couldn’t even, I couldn’t even. Do the downhill. Well, cause my turnover wasn’t there and I just fell so far behind and I ended up finishing in five 18 and it was just absolutely miserable.

[00:08:33] It was

[00:08:34] Rich Ryan: [00:08:34] like the one with the bike ride.

[00:08:35] Josh Ried : [00:08:35] The bike ride. Yeah. But like in doing that attempt, like I learned the splits, I learned what it felt like. It was, yeah, it was a good crash trial run and it gave me all the data that I needed to hit this one. while flawlessly everything went, everything went flawless.

[00:08:48] Like there’s spots on the trail where you can take wrong turns. There’s a couple of Springs, there’s certain sections where there’s like a lemon squeeze where you might accidentally like go to the left. And it’s like, when do I have to turn around 20 feet and go through that crack? Or it’s a 20 foot drop off.

[00:09:01] You know, little things like that. So there’s a lot of value to like scouting a trail before you hit it for

[00:09:07] Rich Ryan: [00:09:07] speed. I could imagine if something like that where it’s not just like a. A track or like a road race or something. And like when we talked to owner were texting back and forth, he rattled off like two or three things that you were like, that really made the difference for you.

[00:09:20]what were those like someone was like, flexibility in being able to go after an attempt like this and just being prepared. But w what were the, what were the, some of the things that you were like, okay, this is why this one so much better this time?

[00:09:32] Josh Ried : [00:09:32] Man, I, Yeah. It went so much better this time for, for definitely several reasons.

[00:09:37]I think that the biggest thing I had in my pocket was just the ability to be flexible since the, there’s no racist happening around, so not, I’m not like taking my, my race. I’m not planning for, you know, I wasn’t planning for big bear. And then having to backtrack, you know, six weeks and. Plan myself to like perform really well there.

[00:09:54] I just kind of brought myself up to a good level of fitness and then I knew that I wanted to go after devil’s path this month. I just kind of gave myself like a two week span and I was really just going to hit it when the weather was best and and I saw a good day. It happened to be. This past Monday, which was awesome cause I didn’t want to go on a weekend cause weekends get pretty crowded up there.

[00:10:14] Right. But and like dogs and stuff, they see me run a fast leg. I’m going to kill that guy.

[00:10:20] Rich Ryan: [00:10:20] If you’re on the trail, put your freaking dog on a leash.

[00:10:22] Josh Ried : [00:10:22] Yeah. I think I feel bad cause like dogs are wild animals and they’re awesome. You know, I get it. They’re like, wow. Creatures. But yeah, it’s just the instincts kick in when they see something moving quick.

[00:10:31] Rich Ryan: [00:10:31] You know, your dog might be nice. It might be the greatest dog ever. I don’t know. Your dog, your dog. That dog doesn’t know us,

[00:10:38] Josh Ried : [00:10:38] but I tell you this story, I was doing a run on devil’s path. Last year and I was, I was cooking, I was doing like a hard run and I come up over this peak to a lookout and all of a sudden I’m just dogs right in front of me.

[00:10:52] The owners had the dogs next to them and they just, two little terriers, they weren’t big dogs, but they both sprinted at me like ran up my leg, the tag team, me and one of them just get onto my form and put two holes in my form.

[00:11:05] Rich Ryan: [00:11:05] Yeah.

[00:11:05] Josh Ried : [00:11:05] And jumped down. I was like, Holy, it happened so quick. Like Holy shit.

[00:11:08] And like the heat and exhaustion was getting to me. I was just in a total days. And the owners go, Oh my gosh, no, no bad boy, whatever. I’m like, yeah, but that boy, and, and they, they

[00:11:18] Rich Ryan: [00:11:18] get their dog under control.

[00:11:19] Josh Ried : [00:11:19] Like, Oh, I’m so sorry. There’s such good dogs. I’m like, dude, that’s

[00:11:21] Rich Ryan: [00:11:21] what everyone says.

[00:11:24] Josh Ried : [00:11:24] Your dog is a great dog for you.

[00:11:25] You’re the companion. But like. You’re out in a place where everyone else is, is an enemy. They’re trying to protect you and I get it, and that’s great. But like out there, it’s, it’d be nice if you kept them on leashes and you know, in areas where that can happen.

[00:11:39] Rich Ryan: [00:11:39] So if you’re listening and you’re one of those people that bring your dogs out on the trail and just let them go because they’re a good dog,

[00:11:45] Josh Ried : [00:11:45] stop doing that.

[00:11:46] Stop it. I love your dog. I love your dog. But it’s, I’ve had a lot of experiences that show that probably a good 10% of the time that I have an interaction with the dog. They get really aggressive. And,

[00:11:55] Rich Ryan: [00:11:55] They see

[00:11:57] Josh Ried : [00:11:57] an alpha. Yeah. They see me in the role, like oldest throughs alpha. I gotta beat him.

[00:12:00] Rich Ryan: [00:12:00] We got to take this guy down.

[00:12:02] Josh Ried : [00:12:02] Definitely gonna hurt my owner. I’m not, I love all of you guys. so I digress. So I, so yeah. Where was that doing training around,

[00:12:09] Rich Ryan: [00:12:09] flexible in getting and hitting the nice day. So you got it done on a Monday, and that was a big part of it. Like that the weather was, was, cooperated and there wasn’t many people on the path.

[00:12:20] What were some other things that you, you did.

[00:12:22] Josh Ried : [00:12:22] Yeah. Yeah. Thank you. Yeah, the weather was perfect, man. I was like, it was 41 degrees in overcast. It actually started snowing when I was on top of the second peak in snow. Too hard, like it shouldn’t get the rocks super slick. and it didn’t, it just ended up being perfect.

[00:12:36] It was nice and cool humidity was up, but like, it was just so cool out that I was able to keep my, my body temperature low, which is like super duper important because when. Well, a huge limiter and performance is when you overheat. Like blood gets shunted away from some of the working muscles and it gets taken to the surface and it flows through the core.

[00:12:51] It’s trying to cool you off so your body kind of shifts function more from performance to like survival

[00:12:55] Rich Ryan: [00:12:55] and trying to stay cool. And there is a, there’s a, a timeframe of acclamation, that needs to be done when it comes to heat. So if it got too warm, you kind of need a set amount of time to. Acclimate to that heats over, just hit you out of nowhere.

[00:13:11] It would probably wouldn’t have gone well.

[00:13:12] Josh Ried : [00:13:12] Yeah, totally. I mean, that’s something that happens. there’s kind of a, this kind of a cool relationship between things that happen during like a, a long event and also that happened heat and that’s like the, the loss of water, you know, and like effects on blood volume.

[00:13:27] So something that I was able to get really good practice on my nutrition and hydration strategy during this. And that just kind of, I ended up nailing that. I took my, as if, as if like, the real feel of 39 degrees wasn’t cool enough. And I was like, I was shirtless. I just run hot. I put my bottles all in the freezer, the morning of and let them get nice and IC.

[00:13:46] So when I got to the trail head and like I put them in my belt, I can feel like it was really cold on my stomach and my back. Cause I had a, A low naked belt. It’s a pretty cool belt. And that also helped keep the core temperature down. And then I just sipped all the time. I mean, every like 15, 20 minutes, and towards the end, even more frequently, like every five minutes, this is a tiny little sip.

[00:14:05] There’s this little salt in the wet, the whistle. just really consistent, not overbearing at any point in time. And I’ve always had a handheld in my hand. I was just super convenient to just take a little sip, keep going, and take a little sip, keep going. And that’s good for the morale too. You never have like super dry mouth.

[00:14:20] Rich Ryan: [00:14:20] And it’s something to look forward to when you’re on a about that long. They’re like, okay, just like five more minutes and I get a sip of water and that’s good to go. so there, there seems to be, hydration is tricky because it’s come a long way. Used to be like, it’s a matter of will, you don’t really need water.

[00:14:36] And then it flipped all the way the other way. It’s like, you need to drink as much water as you possibly can, and then people start getting sick and even dying from. Drinking too much water and not replacing the salt. It’s called hyper hypernatremia. And now it’s kind of like in this camp of should you have drink to a plan or should you drink to thirst?

[00:14:55] Because there is both sides of that. So when you went into that, were you like, I want, I’m going to do it this way. And how did you figure out what you wanted to do? Or was it more of a plan or was it to thirst.

[00:15:09] Josh Ried : [00:15:09] It was definitely both armed. I definitely went in with the plan knowing that because having done it before, I had a good idea of how much water was going to want to drink cause I’ve done it in different temperatures and like when I’m done it, when it’s hot, I mean I’m drinking a gallon for sure at the minimum before it’s all over, like all hanging out at a spring and I’ll just chug water and I just can’t seem to catch up.

[00:15:25] So that’s why it was really imperative to go and hit it in, in cool weather, bleeding into it. Definitely pre hydration. I never skimp on the salt. this past week I didn’t skimp on carbohydrates as I was doing. Easy, but high, higher volume, some long bike rides and long runs. And, and that helps with the hydration process as well by going into the, run.

[00:15:46] Actually one of my favorite things, it’s, it’s kind of funny. I love VHA juice. Like tomato juice. Vegetable juice is awesome. The

[00:15:53] Rich Ryan: [00:15:53] actual, like there’s like VA, which is tomato juice, and they, I remember they made V8 splash cause I didn’t like the, yeah, the bean is disgusting and I don’t know why anybody would drink that splash.

[00:16:05] That’s actually fruit, the fruit juice and it’s delicious. All sorts of sugar in there.

[00:16:10] Josh Ried : [00:16:10] So did you.

[00:16:13] Rich Ryan: [00:16:13] Yeah. I don’t know. It just, you drink them too slow. When I’m drinking in the morning, I want to drink fast, so I don’t want to drink a bloody Mary. It’s too slow. w. Wait. So you brought V8 with you?

[00:16:22] Josh Ried : [00:16:22] Yeah, yeah.

[00:16:23] I had, I had three soft blasts. I had two handhelds, and then I had a, like two 17 ounce handhelds and then a 16 ounce soft flask all just on my, on my back pouch. And, and that had, so that was two cups of V eight juice, which was only 90 calories.

[00:16:34] Rich Ryan: [00:16:34] I was just gonna say, what are the nutritional, facts on.

[00:16:37] Tomato juice. I don’t, I’ve never really had that.

[00:16:38] Josh Ried : [00:16:38] It’s not a line there. I love it because of the, I just love the taste, honestly. And it’s one of those weird things where like, it tastes good even if it gets warm. So that’s a plus. But but it’s super salty and I run through a lot of salt. I might run through a little more salt and most people probably just because I typically take in less carbohydrates.

[00:16:54]that might be one of the things, or just family habits. I don’t know. My dad always used a bunch of salt on stuff, so, so yeah, I’m a salty dog and it’s got a lot of salt in it. It’s got potassium in it. And those two things. Like to work together as electrolytes and it has like vitamin C and vitamin a, but I don’t think those have an effect on performance to my, to my knowledge, but it’s a, it’s, yeah, it’s really high amount of salt and I don’t, I don’t know the number off the top of my head, but

[00:17:16] Rich Ryan: [00:17:16] now it’s a 640 milligrams per.

[00:17:20] Eight ounces, so it’s salty. It’s not like over the top. It’s not going to like be a gut bomb, but it’ll be good enough. So

[00:17:27] Josh Ried : [00:17:27] yeah. And then again, like taking that in as a trickle. Like I would grab it every once in a while. I would kind of cycle through all my bottles. I have one bottle of just water. I had one bottle with a five grams of creatine and seven grams of branched chain amino acids, and then I had that 16 ounce bottle of.

[00:17:42] Oh, tomato juice. And then I had a, I had another thing I had, I had a half cup of maple syrup. That was actually my, I think that was the money right there, that half cup of maple syrup. And I actually took a handful, a handful. I took a tablespoon, a teaspoon, Oh my God. Tablespoon would kill me. A teaspoon of Himalayan salt, sea salt with maple syrup.

[00:17:58] Add a little bit of water there, like lower the viscosity. And again, I would just like take that as like every 30, 40 minutes and just take a sip of it. So I was just kind of trickling through all things. So it’s like every once in a while make sure I’m getting in some aminos every once in a while. Make sure I’m getting it.

[00:18:13] Some salt every once in a while, make sure I’m getting in some, some sugar and I’m able to hear. It’s awesome cause it’s like, it’s, again, it’s super mineral rich. Plus I put more salt in it and it’s just, it does the gut typically really well for most people. Cause it has that low osmolality. It doesn’t pull a lot of water into the gut, which is where it, like some of those GI issues seem to come from.

[00:18:29] So there’s the strategy

[00:18:30] Rich Ryan: [00:18:30] and that was your. Primary source of carbohydrates was the Sarah. They do not have like gels or gurus with you.

[00:18:36] Josh Ried : [00:18:36] I had, I was going to go pure maple syrup and I pretty much did, but there was one like hammer nutrition gel, huckleberry something or like Montana puck barrier. I don’t know.

[00:18:48] It was pretty good actually, but, I just brought that as a backup and I did end up taking that in at the end, but the majority of my calories was from the maple syrup. I had. But up, up, up, up, up, up. Yeah. I had like 420 calories from maple syrup cause it was 103 grams of sugar, 103 grams of sugar. So it pretty much, I got like 20 grams of sugar, every like 40 minutes or so that w yeah,

[00:19:16] Rich Ryan: [00:19:16] yeah, yeah.

[00:19:18] So when you said you’re taking the maple syrup and, and let’s talk about the, the, the glucose part again. Cause you mentioned that about being helpful for hydration because as glucose does enter the muscle, it pulls water with it as well. I believe it’s a three to one ratio. Like there’s more water that comes in in a molecule of glucose.

[00:19:36] I’m not exactly sure. And that’s actually why training for strength, like the hypertrophy training, like if you do deplete that and then you in that like. Eight 20 rep range. Like when it re when you refuel with carbohydrates, it pulls water and makes the muscle expand. That’s why you get yoked in that eight to 12 rep range, but also helps for.

[00:19:54] Hydration as well. So did you, was that systematic for you or, or, and it sounds like you did have an eye. You did want to take in carbohydrates with the running as, as well. but did you use that, cause I know typically you’re fairly low carb. Did you bring in carbohydrates closer to the race day for.

[00:20:14] Energy

[00:20:15] Josh Ried : [00:20:15] storage. And also when, when I look at fat and carbohydrates, as far as like, which one I want to use more during my training was, you know, you have your, like your adaptation and then optimization. So a low carb, higher fat can lead to good adaptations. For endurance athletes, but when it comes to actually performing it, you do want to take in carbohydrates because they’re gonna help you optimize your performance.

[00:20:38] You’ll won’t use as many of those carbohydrates, but those carbohydrates will absolutely help fuel you to a higher level.

[00:20:44] Rich Ryan: [00:20:44] You’re just kind of like, you’re upgrading your, your gasoline. Are you putting in premium?

[00:20:51] Josh Ried : [00:20:51] You have a really efficient car, even just using regular fuel. And then on race day, like the nitrous cans goes in and the cars are all shit.

[00:20:59] Rich Ryan: [00:20:59] That’s a good analogy. Yes. I’m not a car guy, so I was like, I don’t know. Premium.

[00:21:05] Josh Ried : [00:21:05] Furious.

[00:21:06] Rich Ryan: [00:21:06] I know you’ve seen the fastener for years movies, so

[00:21:08] Josh Ried : [00:21:08] does a solid reference. I,

[00:21:09] Rich Ryan: [00:21:09] I, I skipped. All of them. XL. The first one, I don’t think I saw. I’d miss Tokyo drift, but and fast seven or whatever rep. so yeah. So, okay, so the glucose, the glucose, the carbohydrates that comes in to help with the actual performance piece.

[00:21:24] And how did you come up with the 15 to 20 minutes of just like sipping on stuff?

[00:21:29] Josh Ried : [00:21:29] Well, from something that I’ve recognized in the past is if you go, it’s better to like stay ahead of the game. And to a degree, this is kind of, it takes experimentation with everyone, but ultimately the more you can take in and get away with it and not have.

[00:21:42] Yeah, you know, stomach issues, then the better off you’re probably going to be. So I figured, I know for a fact I’ll be good at at an hour, but that might be too long and I might’ve gone too much into a depleted state. So I just wanted to stay on top of having glucose flowing in my bloodstream. So I decided to just get a little bit ahead of the game.

[00:22:02] So yeah, every 2030 minutes, I was taking a sip of that, that maple syrup and. I’ll say you that in conjunction with my amino acids, because also I don’t really know if our glucose and aminos compete in the bloodstream to be pulled into cells and be used as fuel, but aminos, the branch chain amino acids do serve that function as, being available for fuel for the muscles.

[00:22:26] To produce ATP right through gluconeogenesis. And they’re also, they’re flowing through my brain potentially helping with my cognitive function, which is super imperative in any performance, especially when it comes to a task that takes very quick reflexes hopping on rocks, you know, tasks, obstacle, course racing, that kind of good stuff.

[00:22:44] Rich Ryan: [00:22:44] Yeah. The branch chain amino acids is interesting when it comes to a longer event or if you are training with lower carbohydrates, cause. the way I understand them is that essentially it’s, it’s protein sparing. It’s muscle sparing, so it won’t take the, it won’t produce the ATP aid and ATP function from the muscle source itself and from the protein.

[00:23:05]and the BCAs kind of act as like a stop gap there, more or less. Right?

[00:23:10] Josh Ried : [00:23:10] Yeah. Yeah. They’re there to help keep you from having to like pull from muscle cells to like break down protein into amino acids to be used. So you’re a, yeah. You’re saving your body of labor, of having to like reduce aminos in the instance that aminos need to be available

[00:23:23] Rich Ryan: [00:23:23] and it’s an interesting thing.

[00:23:25] It’s almost one of those things like, it doesn’t hurt because I actually don’t know what the digestive process would be like with a branch in amino acids too. I actually have never looked into that. Like I know like when you’re eating. When you’re taking the minerals such as sodium, potassium, and you’re taking in sugars and carbohydrates, that there is a, like you can kind of get backed up, especially if you don’t have the right ratio within the gut that the water won’t get, that those resources won’t get pulled from the gut if that ratio is improper.

[00:23:54] And that’s kinda why it’ll just sit there and that’ll be like particularly your gut bomb. I don’t know what that’s like for branch chain amino acids. Can you speak to that at all?

[00:24:02] Josh Ried : [00:24:02] You

[00:24:02] Rich Ryan: [00:24:02] will that will that more assimilate will that, does it go through the same digestive process or does that, can it kind of.

[00:24:08] I mean, I’d imagine, but I don’t know.

[00:24:10] Josh Ried : [00:24:10] Yeah, that’s a good question. I don’t know. The actual, the, the, how the process might differentiate from a more like complete protein or a, or how like the reverse operation might work like in, rather than taking aminos and, or a protein source and being digested and pulled into bloodstream versus your body, like finding, endogenous protein sources and breaking those down and pull them into the bloodstream.

[00:24:29] I’m not really sure what the difference would be, but yeah. Kind of seems intuitive to me that it makes more sense that it would be less, less work for the body to just like take a simple amino coming in, which has already like the broken down form of the protein and like in a super easily digested, digestible forms.

[00:24:44] Typically it’s a very fine powder. You would just think that that would, it’d be easier for the body to assimilate

[00:24:50] Rich Ryan: [00:24:50] that. And I kind of agree cause it feels easier like just from a prac, like is it a practical standpoint? Just anecdotal, like feeling from an experience, like when you’re drinking something that’s salty, you feel the salt, it goes like a weight to it.

[00:25:04] And even something like a syrup or something or like a goo, like there’s weight there and like it, you can kind of feel it all the way through your system. With PCA’s it’s like, it’s almost like water. Like it really. It doesn’t, so I don’t know. I guess that would be my main concern with adding, with having something like BCA is having something like, and when you’re taking in that sodium.

[00:25:23]magnesium, potassium and glucose, like having all those compete in the actual gut, not necessarily in the energy. Like I would imagine the energy system would take care of itself if you had everything there and like it would prioritize what it has. And having the BCAs as like a backup to the carbs, I would imagine is just money in the bank.

[00:25:42] But I don’t know how that would work in the gut. But did you find any, anything like that? Like. Like, do you get gut issues? Like do you feel sloshing around when you’re training at these longer events?

[00:25:52] Josh Ried : [00:25:52] So I haven’t really had, I haven’t really had too many gut issues. So actually I’m basing, the fact that I take in a little amount is based off of what a lot of other people seem to be taking in.

[00:26:01] So I’m actually kind of slowly increasing what I’m, what I’m taking in. At least during races during like there have been really long training runs where my goal is to just spend time on feet and I’ll, I’ll eat plenty. I’ll eat like hard food, cliff bars and stuff like the protein ones where it’s more protein and less carbs.

[00:26:17] Just cause I like those and they work for me. Do that insoluble fiber. Can’t do it son. Hmm. I don’t want it. but during, during races, which I consider this a race, obviously, it was like that was the hot, that was more calories than I would typically

[00:26:30] Rich Ryan: [00:26:30] take. Cause ultimately you want to be able to take in as much energy as you can handle.

[00:26:35] And that’s really where you have to play around and figure it out. Like the literature that’s out there. And then like the recommended, intake is like really high. It’s like a lot more than you would think. It’s definitely a thousand calories now. Right. People are talking about before, but it is, It is more than you would think.

[00:26:51] It ends up being like two or three goos based on your bodies, your body weight, it ends up being like 200 to 300 calories. They say like of typical like carbohydrates. So yeah, somewhere up into like maybe a like a gram per. I forget what the actual number is, but it ends up being somewhere like maybe a third, a grand for a third of like your body weight or something like that, per hour or something.

[00:27:14] Something along those lines. It’s more than you would think. What

[00:27:17] Josh Ried : [00:27:17] are you, what are your different interests? Are you a guru guy?

[00:27:19]Rich Ryan: [00:27:19] I really liked Morton. I think that is the best. I think it’s like. But it’s so expensive that I only use it for like racing cause it is just so good. A goo is just, I can stomach pretty much anything but like the gurus, they like kind of linger in my mouth and taste gross.

[00:27:35] I don’t really like that. I’ve liked ’em. Honey stingers. I use the humor gels, which is more just whole

[00:27:41] Josh Ried : [00:27:41] food based. They say Kia. That’s all right.

[00:27:44] Rich Ryan: [00:27:44] Yeah. JIA and everything in there. until one day, I like to, I like to have it like I used to not want to carry water bottles around because for me, I need to have, I need to drink.

[00:27:55] To a plan more or less just cause I won’t feel thirsty. I never get thirsty on runs. So if it was a drink to thirst, like I ended up getting to the point, like how you mentioned where if I just made my way to a water fountain, I’d be so thirsty by the end of the run, I would just sit there and just like camp out because I would, I wouldn’t drink.

[00:28:13] Because I felt that way, but also sweat a lot. I sweat a lot, a lot, a lot, but not salty, which is interesting. You know, like I won’t have like salt crystals on like my face after a run or anything like that. Do you do, do you. Yeah. It

[00:28:29] Josh Ried : [00:28:29] tastes salty. I am a crystal. I’m Billy crystal at the end of my run, man.

[00:28:37] Rich Ryan: [00:28:37] And I mean, and these are important things too, and this is what is so hard

[00:28:41] Josh Ried : [00:28:41] about

[00:28:41] Rich Ryan: [00:28:41] hydration and hydration recommendations is that it is so personalized based on your sweat rate and the saltiness of that as well. And also how much you can stomach. Like for nutrition. It’s almost like, here’s what literature says, you’re just undershoot here.

[00:28:54] Like this. Probably what you’re going to be burning based off of, just thermogenics and like, this is what you should take in, like, and then the, and then we’ll just try to find the ceiling for how much you can take. And kind of like you were saying, like, okay, let’s raise it for the, for a race. But hydration, man, there’s really nothing to know like that.

[00:29:09]Like there. I know there is some sort of formula for if you weigh yourself before this is more for sweat rate, like what your set before you run, weigh yourself after you run and then drink like a liter per every pound that you lost.

[00:29:25] Josh Ried : [00:29:25] Yeah, that’s pretty, that’s pretty spot on

[00:29:26] Rich Ryan: [00:29:26] because I am not one of. I don’t do that,

[00:29:30] Josh Ried : [00:29:30] but it’s right there and it’s do, it’s crazy.

[00:29:32] Like if you lost six pounds, you’re supposed to drink three liters, which by the way, like if you, if you finish a race and you’re down six pounds, do not just go chug three liters of water. You should really start to focus on like slowly trickling all that back in with electrolytes or else you will, you’ll deplete yourself even further and dilute, dilute your body of electrolytes.

[00:29:50] Likely

[00:29:51] Rich Ryan: [00:29:51] it’ll start peeing. Well, that’s a lot, dude. I will lose it. I will lose like 10 pounds on a run.

[00:29:58] Josh Ried : [00:29:58] Is that your record or is that like something you always do?

[00:30:00] Rich Ryan: [00:30:00] I will lose eight. I will lose eight pounds regularly in the summer. I’m serious on a long run. I think I sweat more than anybody you’ve ever met.

[00:30:10] I don’t know. I don’t know all the people you’ve met, but I w w anybody that anybody’s make you a trophy?

[00:30:15] Josh Ried : [00:30:15] I

[00:30:16] Rich Ryan: [00:30:16] would like a sweaty man. It’s like a pig. Like a pig on top.

[00:30:21] Josh Ried : [00:30:21] Transplants were a thing. You’d be rich.

[00:30:23] Rich Ryan: [00:30:23] I would have a lot to donate.

[00:30:25] Josh Ried : [00:30:25] Positive sweat.

[00:30:26] Rich Ryan: [00:30:26] I stay rich, bro. Don’t, don’t, don’t think I’ll, I’m always gonna be rich, but I’m.

[00:30:31] But yeah, so for me, I know my sweat rate is really high, but the saltiness is, is fairly low. and it’s also, and I live, we live in humid climates. It’s really hot in the summertime, so our rate of, of sweat, is high and it does not evaporate. So, I do sweat considerable amounts, but I’ve played around with the sodium levels and what I want in my actual, Hydration. And this is for the first time I ever did. That was this past year when I was doing training for like the 50 K ultra. I’m trying to really dial in that, that sodium intake, and I use this product called precision. I want to say precision nutrition cause that’s the cert, but it’s not, it’s precision hydration.

[00:31:13] And, and they have a test on there where you can go and it will be, you can answer all these questions about your sweat rate, about what happens and like about like if you are a

[00:31:21] Josh Ried : [00:31:21] crystal after or, or

[00:31:23] Rich Ryan: [00:31:23] how it tastes or how, what your sweat rate is like, and then it will kind of prescribe these little packets for you.

[00:31:29]and how much and then to, how, when to drink. These like salty packets, essentially, it’s just a way to

[00:31:35] Josh Ried : [00:31:35] different packets or just like they tell you, you should drink this many packets at this time based on your answers.

[00:31:39] Rich Ryan: [00:31:39] They have both. So they do have

[00:31:41] Josh Ried : [00:31:41] separate packet.

[00:31:43] Rich Ryan: [00:31:43] Yeah. And they’d be like, okay. For optimum,

[00:31:46]Electrolyte intake, drink it, drink this the night before the morning of, and then have this packet as your solution for your actual run. I found it to be incredibly too salty, like ridiculously salty. Like my lips would be like, you know how when you eat something really so like you kind of get like pruned on your lips, kind of.

[00:32:03] Josh Ried : [00:32:03] Have you had the liquid I V that they were given out at, I think, I think maybe they’re still partner with Spartan. They’re the blue and white packs.

[00:32:10] Rich Ryan: [00:32:10] No.

[00:32:11]Josh Ried : [00:32:11] those are wicked salty, but I love them cause I love salt. But yeah, they’re just like a lemon pouch with over for most people. Probably overbearing salt.

[00:32:18] But

[00:32:18] Rich Ryan: [00:32:18] like how much do you know? Like, cause when we talking about milligrams with sodium, I think when you start getting into like 1500 to 2000, like that’s a really on the high end. And if you are a person who is one on one to be meticulous about their sodium intake, I think like coming up toward a gram, like we talked about the, the, the VA.

[00:32:37] Having about almost 700 and that feeling pretty salty for you. so I think like a thousand is probably like a pretty good place if you’re looking at like packets of stuff, like a thousand is going to be a pretty salty solution knife. Yeah. Yeah. And that’s, and you said there was liquid IVs, that’s a drink.

[00:32:54] It’s not an actual IB.

[00:32:56] Josh Ried : [00:32:56] It’s not an actual IB. Nah, I, it’s a, yeah, it’s a little powder mix. And like, I love lemonade, so shit, they’re XP. They’re expensive. I don’t buy them because they’re too expensive, but when they’re handing them out for free, and then the foreign races, I’m all over them together. They, they are salty and they, they do me very well.

[00:33:13] Rich Ryan: [00:33:13] Yeah. And that’s, it’s something that along the lines of, Cramping and people want to use salt and electrolytes as a, a remedy for this, for cramping. what have you found, like when you get into those, those moments of, of cramping, do you find that taking in like salt? Like do you have like a salt tablet with you or do you have, or consistently taking in like the VA has, does that help or what, what’s your stance on that?

[00:33:45] Josh Ried : [00:33:45] Yeah. for, in my experience, I have cramped and salt has helped with the situation all but one time. And I think that one time I actually did take too much salt, so I think I crossed a barrier there. I can’t be certain, but I do think that I took too much salt. And

[00:34:04] Rich Ryan: [00:34:04] was it your gut or what happened?

[00:34:06] Josh Ried : [00:34:06] No, my gut felt felt pretty good.

[00:34:09]I just, I felt incredibly salty. It was at the end of a 50 K, you know, like four hours in, a few miles left to go, and I’m trying to give it the last hurrah. And the muscles were like, Nope, Nope. This is as fast as we can go. And they started cramping up and, I tried taking it more salt and it just, it didn’t feel right.

[00:34:24] It just didn’t, it just didn’t feel right. And I kind of, I think I was a little out of my head at that point and when I kind of did like a self check, I thought, man, I’m, I’m feeling pretty salty right now. Is that because I took in too much salt or have I lost too much? So it’s a, it’s hard for me to say there, but based on the, on most of my experience, I have had salt.

[00:34:41] Seemingly be more beneficial. Well, but it’s interesting cause there’s, there’s multiple things that have an effect on your muscle function, like, like magnesium and calcium and other electrolytes that have to do with like the relaxing and the, and the, like, the sliding of the, of the filaments, you know, all of the, of your muscle fibers.

[00:34:57] So it’s not just sodium, it’s like there’s more complete. Like electrolyte packages that you can take that, but like salt, I

[00:35:05] Rich Ryan: [00:35:05] don’t I, there’s a, there’s a

[00:35:06] Josh Ried : [00:35:06] name for it. It’s like when salt touches your tongue, literally you can just take a salt tablet and it can be more effective to just pour it on your tongue, then ingest it.

[00:35:12] Cause there’s like a signal that goes to your brain that says, Oh, we have this now. And like, the thing is, is electrolytes. Like it’s in the name electricity, like positive and negative ions. These things help transmit electric signals from your brain to your muscles to help them function. So that’s why, you know, sometimes just tasting something salty can actually help relieve a cramp

[00:35:30] Rich Ryan: [00:35:30] if you like to make it make a click.

[00:35:32] Because it could just be one of those things where your body is starting to shut you down because it’s in its feeling like it is in danger where it might not like that as it does the central governor. Yeah. Type of theory where it’s like, okay, we are in the danger zone of what we’re not, what we might not be, but you might have adequate salt, but just even tasting it might again send that signal.

[00:35:55] I think that’s what those, that product hot shot does as well. Have you seen that? They’re like, it’s literally like a viral, That you drink and it’s supposed to alleviate cramping, but it’s the same deal. It’s like a spicy solution and there’s some nerve that it’s supposed to stimulate that shoots to your brain to shut it down.

[00:36:17] Which I do find interesting.

[00:36:18] Josh Ried : [00:36:18] Like maybe I should add Tabasco sauce to my BA and make it even more bloody Mary. Like

[00:36:23] Rich Ryan: [00:36:23] make it just like lots of horseradish in there. But that’s kind of like the idea behind that. Right? So, and that’s the thing, like you were. Eating enough salt, you felt salty. And for me, I get it in my gut, like that precision, nutrition, hydration stuff.

[00:36:40] It was just so much like I could feel it in my stomach just sitting there. and it’s like, and that’s, I think tailwind is pretty salty as well. I mean, that’s an all inclusive solution where it’s like carbohydrate and, and, electrolyte. So I think people can kind of get overly salted with that if they’re, if, if they, Are drinking too much of it, but that’s an interesting point when it comes to the cramping. So it might not actually even be the amount of salt, but just the signal that your brain is getting that. It’s a, it’s okay. You can function

[00:37:11] Josh Ried : [00:37:11] talking about brain brain signals. So the, so the amino acids, this is a cool thing that I was reading earlier.

[00:37:17] The, the way the amino acids might actually reduce rate of perceived exertion is that they compete with tryptofan free, free flowing trip to fan and trip to fan has a relationship with the release of serotonin. And serotonin will actually make you feel more tired. Hmm. And fatigue during a run. So

[00:37:38] Rich Ryan: [00:37:38] the stuff that’s in Turkey, right.

[00:37:40] Josh Ried : [00:37:40] You didn’t do bubbly, it is getting tired, man. If you got amino acids in the system to what to, to compete with that and kind of take the place of that, that trip to fan, you can kind of pull up that reaction that seemingly based some of these studies say, can influence. The feeling of fatigue.

[00:37:57] Rich Ryan: [00:37:57] That’s so, yeah, that’s really, really cool.

[00:38:00] And that’s, and these are things that are harder to quantify. Like I like nutrition just because it was like, do this and do this and do this, and then there’s your energy. There you go. But these little things, like these competing pathways in the signal you’re sending from a brain stuff that we don’t really know yet.

[00:38:16] Right. And it’s hard. They’re hard to measure on that stuff. All I, I. I took these amino acids and nothing happened. It’s like, well, it nothing happened. But it also probably, it could have deterred the fatigue from happening. So you might not get that like energy boost that you would get from eating a goo or taking a shot of coffee or something during a run.

[00:38:39]but there are things that might happen that are going to. Yeah. Mitigate the effects of fatigue or having that central governor come in and kind of like creating chaos so that you slow down. that’s, that’s really good cause, cause that’s the thing with when people want to add salt, they want salt sticks.

[00:38:56] They want, mustard packets. and a lot of times it’s like, Oh, I cramped racing at Palmerton. It’s like, okay, like, well what was your training like? Ah, it’s, you know, like. 25 to 30 miles a week and, and then they cramped during these longer races or at Vernon. And it’s like, I typically think it’s a training thing rather than a nutrition thing.

[00:39:18] Typically,

[00:39:19] Josh Ried : [00:39:19] what are your thoughts? Agreed. I agree. I’ve seen some pretty convincing, studies on that. It just makes a lot of sense. I mean, you’re asking your body to, to, to, to do a power output that it just, it absolutely can’t sustain. I mean, here’s a good example. Okay. I think that this is common enough where everyone can experiment with this at their home.

[00:39:34] Like right now. Okay. Take your knee, lift it up as high as you possibly can. Okay. And really engage her. So as see if that thing starts spasming out. It very well might. I’ve had a lot people in classes that I’ve, that I’ve worked with start to get cramps and like, Oh, and you know, they’d give it like a little punch in the hip.

[00:39:48] It’s trying to, to release and let them chill out. It’s because you’re just asking it to do something like you haven’t before and that’s what happens in these races. It’s like if you haven’t put in training that properly simulates a race effort once in a while it’s just going to be so new and fresh to your, your body.

[00:40:03] It’s like, I don’t, I don’t know what to do here. I’m freaking out.

[00:40:06] Rich Ryan: [00:40:06] Right? And people want those electrolytes to help it. Not freak out. But if it’s not trained, it’s still not gonna know. whereas, and so I think that that’s where the disconnect is with electrolytes, where electrolytes are really important to balance.

[00:40:20] You’re your, all of your function, you know, like you’re just, like you said, that your electrical function within your body and you’re going to be high. You’re going to need to hydrate, to sustain any type of effort on a hot day, but you can’t deplete those electrolytes. And not necessarily because of cramping, but just because.

[00:40:36] You, you just don’t want to die like it. Like it will be really harmful for you. And that’s what happens when people slip into that hypernatremia and they’re just drinking water and water and water, and they’re just depleting themselves of their electrolytes. They don’t cramp. They’re not cramping, they’re not preventing cramping.

[00:40:51] They’re just not properly balanced. so I think that’s more where the electrolytes kind of come into play just to help with proper hydration rather than, Trying to mitigate cramping.

[00:41:02] Josh Ried : [00:41:02] Gotcha. Yeah. I mean they like the, so the electrolytes do play a role in like the electrical signaling, but then like the hydration goes along with it.

[00:41:07] Cause here’s the thing. If you, you might think that water conducts electricity. I think it’s a distilled water does not. Right mineral water does. You need to have minerals. You need to have these electrolytes in your bloodstream to help properly and well in your body. I mean, you know, geez, we’re so, there’s so much water.

[00:41:24] It’s in our muscle fibers, the fascia, your bloodstream, it’s all, there’s water in all of our, in all of our body. And it’s helping the transmission of signals to elicit certain bodily functions. So hydration, electrolytes, they definitely go hand in hand to a, to keep you functionally. I mean to keep you healthy and functioning at an optimal level.

[00:41:43] Here’s a, here’s a cool thing. If, if you’re not, if people listening are on the hydration band,

[00:41:48] Rich Ryan: [00:41:48] yet

[00:41:49] Josh Ried : [00:41:49] when you get into a, I got here, if you get into a 1% decrease in body mass, so you know, rich, what’s your weight at one 61

[00:41:57] Rich Ryan: [00:41:57] 71 65.

[00:41:59] Josh Ried : [00:41:59] Right on. All right. So, so you lose one, a 1.6 pounds of water, which you clearly do during your runs, way more crushed.

[00:42:08] You’ve lost that in 806. Okay? So which is, it makes your heart rate even more fascinating and impressive. You end up having an increase of approximately, but the studies show an average of a 3.26 beat per minute increase for every percent body mass, lost. So if you’re, if you’re running and you end up losing 3%.

[00:42:28] Of your, of your body weight in water, which you do during a long run, your heart rate is going to, most people’s heart rate will trend upwards of 10 beats per minute faster. So that cardiac drift and something that was happening there as you’re losing blood volume, and so there’s a low, a lowering of blood pressure, so the heart has to work harder to send blood out and to get blood back, to fill the ventricle to again, push it out.

[00:42:53] So there’s just less in the cycle. So staying hydrated, it helps keep your blood volume up so your heart can, can work at its sustainable rate that it’s used to doing. So by being dehydrated, you are literally making your heart work harder and depriving yourself of the ability to work at a higher capacity.

[00:43:14] Rich Ryan: [00:43:14] And like, I guess like a, an image that’s coming into my mind is kind of like motor oil or like sludge, right? Again, not a car guy. Car at Cornell G’s twice now. Not a car guy, but like the, the, the viscosity of the blood volume when it’s hydro hydrated would just be easier to flow through throughout.

[00:43:32] Correct. And if it’s, if it’s thicker, it’s going to be harder for it to move. And the blood in the heart is going to have to beat harder and faster though to move it through, essentially is what that’s saying. So with a study like that in particular, I mean, that’s a really good way to point to hydration as an exact.

[00:43:51] Like performance indicator, right? Like if your heart is working harder to pump blood, the less hard it would have to work probably the better you perform. So that, that right there is a reason to, keep that, hydration coming in. Did the study then go into that? Was it like, okay, if you’re losing this much and if you replace it, does it, does it become, does it mitigate the losses or are you just kind of screwed if you’re, if you’re sweating like that?

[00:44:19] Well, you

[00:44:19] Josh Ried : [00:44:19] can certainly mitigate it with your intake. And again, like the more you have the ability to take in experimentation, how much, how much salt and carbohydrates and water can you take in before you start to have issues. Ultimately the higher you can go and kind of borderline that threshold, the better off you’re going to be on.

[00:44:34] Cause yeah, it’s all about mitigating. You’re not going to, once you start moving at a certain rate, you’re not going to stay ahead of it. I mean, if you’re doing like an ultra marathon, you’re moving very slow and the temperature’s right, you’ll probably be all right. But in some events where it’s just so hot.

[00:44:47] You’re, you’re not going to be ahead of it. You’re just going to be trying to keep from falling behind as much as you can. And that, that’ll take experimentation to see how much you can actually take. Cause, cause yeah, when it comes to the numbers that they have going out there, it’s like, okay, here’s, here’s what the performance, is going to look like as you start to lose.

[00:45:04] Water. So just start taking it in when you start moving. Definitely pre hydrate. you know, in days leading up to an event, ultimately, I mean, it’s hot out there. Everyone should be taking in quality foods, rich and mineral and drinking plenty of water. you know, three, four plus liters, you know, three, three for women are more, if they’re exercising.

[00:45:24] Four liters for men or more if they’re exercising, which I think most of us are. So don’t be shy about it. Just, and just take note of how you feel, not only in, in your runs and in your exercise, but in like your cognitive function. Are you tired? Is your brain foggy? Those are all going to be indicators of, of your hydration and electrolyte status.

[00:45:43] Rich Ryan: [00:45:43] Do you, do you track how much you’re drinking per day? because that is, that’s another number. That’s just kind of like.

[00:45:51]

[00:45:51] very, there’s no hard prescription for it. I typically say, yeah, you were saying three or four leaders. Usually say bed is like a hundred ounces. Like if someone can get that to me it seems like that would be adequate.

[00:46:02] I’ve heard like on the higher end on like a higher end is like an ounce per pound of body weight, which is a lot, you know, like I mean a hundred ounces. If you try that and you track that, like that will be a lot once you really. Like try that and are tracking it.

[00:46:19] Josh Ried : [00:46:19] That take work that’s well over a gallon.

[00:46:21] Rich Ryan: [00:46:21] Yeah. Do you, do you track or what do you do?

[00:46:24] Josh Ried : [00:46:24] I roughly track pretty much my rule of thumb is, as I got this, you can see on the screen, I got to change the dandy ball. This is a two liter bottle and I fill this every morning with, with, amino acids and creatine. I just trickle that in throughout the day and it’s flavored.

[00:46:35]and that kind of helps me also drink stuff. So I’m taking intellectualize and walk through this. So that’s my two liters right there. That’s like hands down that’s going in. That’s typically done by noon though. And like that on top of the VA on top of, like coffee or tea on top of him, another bottle.

[00:46:50] What are also drinking? I’m, I’m hitting a gallon pretty much at minimum.

[00:46:55] Rich Ryan: [00:46:55] And that’s a good way to do it if you do have just a big vessel. another thing I said convenient.

[00:46:59] Josh Ried : [00:46:59] Yeah.

[00:47:01] Rich Ryan: [00:47:01] I’ve seen some smart water bottles that are like connected to an app and it will tell you how much you’re drinking based off of like the flow of it.

[00:47:10] I don’t know how it works, but it’s like connecting, you can have like challenges with your friends and like, let’s see, you can drink,

[00:47:15] Josh Ried : [00:47:15] my daughter should do that, but fill it with milk. Right? Isn’t there like that whole milk gallon challenge?

[00:47:19] Rich Ryan: [00:47:19] Do you give them the gallon challenge?

[00:47:21] Josh Ried : [00:47:21] No, I think I could do it.

[00:47:22] I could pound chocolate milk, so I’ll just like,

[00:47:24] Rich Ryan: [00:47:24] I did

[00:47:25] Josh Ried : [00:47:25] my gallon of milk

[00:47:26] Rich Ryan: [00:47:26] with some chocolate. That would just be an extra, that’d be, that’d be tough. We did the gallon challenge when we were like 21 or 22 I got, I got the closest, like we tried to take it down on an hour. We didn’t do a whole mill. We did one or 2%.

[00:47:39] I got like that much laughed at like 10 minutes left to go and I was like, I got to go for this thing. And

[00:47:44] Josh Ried : [00:47:44] just, it all,

[00:47:46] Rich Ryan: [00:47:46] all ended up on the, on the grass. So

[00:47:48] Josh Ried : [00:47:48] it’s hard.

[00:47:51] Rich Ryan: [00:47:51] I challenge you, I challenge you to do a gallon challenge.

[00:47:53] Josh Ried : [00:47:53] See how that goes. I will, I will do, I will do whole milk and milk chocolate.

[00:47:58] Morty, I’m already picturing you. Have you ever seen anchorman?

[00:48:01] Rich Ryan: [00:48:01] Yeah.

[00:48:01] Josh Ried : [00:48:01] That movie, dude. Yeah. It’s just Ron burgundy like it’s so hot

[00:48:08] Rich Ryan: [00:48:08] choice. Ideal for hydration purposes. Good protein source. Fast protein source as well. We’ll get in there carbohydrate too. That’s why chocolate milk is supposed to be a good.

[00:48:18] That’s what the literature came out like talking about what’s a good, post recovery drink cause it does have protein that will assimilate really, really quickly. and also some carbohydrates in there with the chocolate. It’ll help refuel ya. And that shit tastes so good after a race. If you ever finished a race and they handed you like a cold chocolate milk.

[00:48:35] Oh my God, it’s the best. I’ll grab like three. I’m like,

[00:48:38] Josh Ried : [00:48:38] I have not done a race. That’s cool that a race handed that I haven’t done a race. I handed out chocolate milk, so I guess I’m doing the wrong races, but at the end of like all my heart, my heart efforts, John pound the chocolate milk at the end of this SKT literally went to the car within like two minutes of being done, walked around a little bit, grabbed a half gallon, and that half gallon was done in like 20 minutes.

[00:48:59]Rich Ryan: [00:48:59] so. Yeah, that’s a good little recovery trick, for you, but that kind of go leaned into more of the nutrition part of things less than the hydration, I guess it did. Oh, hydrate you as

[00:49:10] Josh Ried : [00:49:10] well.

[00:49:10]Rich Ryan: [00:49:10] so yeah, that’s kind of where I, I put a recommendation for the water amounts. I, I just kind of do blank, like we can get a hundred ounces.

[00:49:20] That’s probably okay. I’ve even seen that people think that that’s kind of overkill. Like just like the pre hydration and everything and like needing your pee to look clear. Like I’ve heard, I’ve, I’ve seen arguments that like, that almost might not be necessary on that end as well. And like, there’s like an obsession with getting water in all the time.

[00:49:37]like I said, just seeing how you feel on all the levels, like physically, cognitively and just like learning where that threshold is for you. And also not needing to pee like at night. I like you. You stopped drinking water at a point.

[00:49:52] Josh Ried : [00:49:52] Yeah. It depends. I mean, if I, if I feel like I got an absolutely plenty of water and my thirst is satiated, come nighttime, then I won’t drink a lot.

[00:50:00] But I typically drink right into the night and I’ll, I, most nights I’ll get up once to go to the bathroom and I don’t mind it cause typically I fall back asleep deeper.

[00:50:10] Rich Ryan: [00:50:10] Hmm.

[00:50:11] Josh Ried : [00:50:11] Yeah. Yeah.

[00:50:13] Rich Ryan: [00:50:13] I’ve stopped cause it would disrupt my sleep if I would get up and then I would be up. So I would, I’ve, I’ve stopped drinking water like in heavily.

[00:50:20] I’ll drink with like drink water with like dinner or something if we eat at like six 30 or seven or whatever. But after that, I really don’t take in, cause I want to sleep through the night and I feel okay. The next day I start my day with, like 24 ounces and with some, Sea salt, a little bit of lemon in there, little cocktail in the morning.

[00:50:39] That helps, you know, get the hydration flowing in the right direction. Gives you a little head start on the day and it wakes you up. Like if you have a tough time waking up in the morning, if you troubled water right away, it makes you feel so much better like you are up. Once you get that in you do you do some similar.

[00:50:53] Josh Ried : [00:50:53] Yeah. Amen man. Actually a, what I’ll do once in a while with this joke I have here with the aminos and creatine is I’ll put lemon juice in that and I’ll like, I’ll fill it to the brim and I’ll start off with a huge jug. I’ll probably go through like a quarter or a third of the bottle. Just right from the get

[00:51:07] Rich Ryan: [00:51:07] just smash dude.

[00:51:08] GBCA taste tastes great. The, you mentioned grease in a couple of times now and you brought it with you on your actual, your MKT, attempt at successful attempt. The increasing something that is, is more. Commonly spoken about in the strength and performance world had purger fee. People like Jim rats.

[00:51:29]it’s been studied widely when it comes to hypertrophy, but, and, and it’s just kind of starting to trickle into the endurance world. And w most people would think of creatine is that all they’ll get, they’ll blow up, they’ll get bulky. It pulls water into the muscle, is generally what people would, would think like, Oh, it’s all water rate.

[00:51:48] Water weight is what you hear when people talk about creating. So it’s all on. Tell me a little bit about why you’re taking creatine, with the hydration piece and with the actual exercise itself.

[00:51:59] Josh Ried : [00:51:59] Yeah. Don, thank you for asking me. That’s a, so my thought around creating is I, I stepped away from creatine for a long time because I took it when I was like, kind of bodybuilding and weightlifting a lot, and then I got away from it pretty much for that reason, I just felt, Oh, I’m not lifting weights.

[00:52:13] So there’s no purpose. and as time goes by, I mean, gosh, creatine is one of the most studied supplements out there for so long, and it’s showing to be a little more. Effective in other ways. One of a couple of those cool ways are, one, it’s showing more promise as like a nootropic as a supporting cognitive function, which as I said before, like with the aminos, and one of my thoughts behind that is if I can improve my cognitive function during an event, then that’s going to improve my performance.

[00:52:40] My reaction time is going to be better. I’m going to make smarter decisions as I’m choosing lines through the rocks, as I’m approaching obstacles, if you will. And the other thing behind creatine is that. The we, we’ve discussed before. You know, there’s different, there’s different energy systems that our body can go through.

[00:52:57] We have creatine phosphate, you know, we have a, we have, you know, glycogen and then fatty acids and different ways that we can pre create energy to move our body. The creatine phosphate system is very short lived. It’s typically only lasts in a. A muscular effort up to, I think 10 seconds is the consensus.

[00:53:16] So my theory behind that is if I take it and I’m out on a long run, I’m for the most part, moving throughout this, this five-hour effort, this four and a half hour effort, moving at an effort where I’m engaging a certain amount of. Fast Twitch muscle fibers and say, I’m not engaging certain muscles. Am I engaging certain muscle fibers, maybe more fast Twitch ones that will fatigue super duper quickly.

[00:53:40] So my theory behind it is that maybe I’m going to come up to a point where I need to like quickly get up a Boulder or a downable or do a quick scramble, do a quick hop off the leg where I’m going to engage a lot more muscle fibers, but for a very brief amount of time and then I’m not going to use them again.

[00:53:52] So they’re going to have ample time to. Replenish their energy stores. Cause again, I’m running at an effort where I’m not sprinting. It’s not, I’m not 100% muscle fiber engaged. I have some muscle fibers engaged. And so, yeah, again, the theory is just that the creatine is giving me a little extra boost for very short, quick power outputs where I maybe need to, gather energy from other muscle groups.

[00:54:13] That’s, that’s my theory on it.

[00:54:14] Rich Ryan: [00:54:14] It makes sense to me because that is something, yeah. The energy system that you’re using, if you’re a rollback for the most part in this, Five-hour run, right? Like you’re mostly going to be aerobic and I’m sure as it comes up and down, you might, you may dip into some other, systems.

[00:54:28] But yeah, that, that creatine phosphate system, which is so fast, it’d be like, if you will, or to pick up a rock and throw it or something like a big heavy rock that’s w will move it out of the way. So it, it, to me, it makes sense to have that and creating also. Is you kind of dose it, right? Like when you take doses of creatine, it’s like a saturation, right?

[00:54:49] Like you’d be calm, you get to a point, and then it kind of levels out. Raise that kind of how that works. Well, I

[00:54:54] Josh Ried : [00:54:54] think with a lot of things, if your body has more than it needs of anything, it just excretes it.

[00:54:58] Rich Ryan: [00:54:58] Yeah. Right. But yeah, you will, you will reach a point where you’re kind of topped off, so you need to consistently.

[00:55:04]take, take that in.

[00:55:05] Josh Ried : [00:55:05] Yeah. You can get some from like red meat and fish. there’s a good amount of creatine and those, actually, I think there’s, yeah, there’s this, this is all a mountain fish as well. but yeah, just kind of topping it off. Like I only taking five grams a day. Little extra. I’m not. The mod?

[00:55:19]yes, like super saturating myself. Like some, some brands you might get, and I’ll have a label and it says take 20 grams for the first two weeks saturation period. But yeah, I’m not doing that.

[00:55:29] Rich Ryan: [00:55:29] That’s probably a good way just to get people to feel something right off the jump. Cause if you take five of a day, eventually you will get to that saturation point.

[00:55:38] But if it’s like all right. Take 20 this first week and a half, and then, you know, maybe you see some body composition changes in that short fuse facing that. Oh my God. The one thing that I found really interesting with that, with creating in different senses, I was helping, I was coaching a guy to put on muscle and he’s vegan.

[00:56:01]so you know, we, we had all this and he’s like a vegan who was very set on. On like making it all work in those ways and, and there’s no way around it that if you’re eating actually strict plant-based, it’s hard to get in protein and keep all your other macronutrients in line without like going over the top and one of them.

[00:56:20]because the, the plant based sources of protein end up being. You know, like, keenwah or, or something of that nature where there’s, sure there’s protein, but it’s mostly carbohydrates where people want to eat peanut butter and be like, Oh, this is protein. It’s like, it’s mostly fats. so to get like that protein number where it needs to be appropriate with everything else, put them in line to actually gain muscle and not fat is hard.

[00:56:43] And he kind of reached a plateau. And then we, we. We found a plant based creatine for him to eat and he blew up and he got real strong and got, yeah, like numbers were pretty consistent all the way across. And, but like you said, because it comes in a plant, animal sources typically in our diet. So if you’re low on protein or if you’re a vegetarian or, or a vegan, like th there is a space for that.

[00:57:06]practically for D, do you see anything with your body composition? Because, you know, runners don’t want to get bulky, so they want to, and being lean, right. Being a little bit less than, and this would definitely be a hang up that I would have. It’s like, okay, do I really want to carry this extra whatever around?

[00:57:23] Yeah. Even if I feel like it’s beneficial, like mentally, I would have a hard time wrapping my head around that. Do you feel like that your body composition does change when you’re on or off creating.

[00:57:33] Josh Ried : [00:57:33] I personally have not noticed a change in my, my body composition. Visually, I haven’t, I haven’t had a scale in a long time, so I don’t really know where my weights at, which I kind of like, it’d be cool to see, you know, how things have changed with hydration.

[00:57:46] Like go on a run, come back, see how my weights change. but I don’t know where my weight’s up, but yeah, visually I haven’t felt much bigger. I don’t feel, I don’t feel bulkier with my steps as I’m running. I don’t feel like I’ve put on weight, but that, that actually brings up a cool point because it’s what you eat.

[00:58:01] Absolutely plays a role in your body composition and your, your performance while ultimately your training is, is kind of like the master stimulus. So if I was doing like hypertrophy work. I’d probably be putting on a lot of bullets, but yeah, if I haven’t changed my training at all, I’m keeping it like in the endurance or the power range and out of that hypertrophy middle zone,

[00:58:20] Rich Ryan: [00:58:20] and that kind of goes along the lines with what we mentioned before with the glucose coming in with waterway.

[00:58:25] And if you creating on top of that, it’s just going to shut up more water into the muscle. I don’t

[00:58:31] Josh Ried : [00:58:31] know. So sorry. That’s, that’s really interesting. I hadn’t thought about this before. but the creatine, if it made me retain water. That might’ve played a beneficial role in hydration. Totally. More water available for my system.

[00:58:45] Rich Ryan: [00:58:45] Yeah. And pushed it into the muscle and like, how has it helped it store? I’m, I’m not exactly sure the mechanics of that. So, but just like. Speaking off the cuff, it seems like that would make sense and it doesn’t, and there’s no harm in it. It is the most studied supplement that exists and it, for the most part works like it just, it just does, like in the, in the studies will show it and there’s really no negative and taking it.

[00:59:09]but it just hasn’t really crept in into, mainstream endurance yet. They might not be that. They would probably have to do that. Like, I could see somebody like. Like a company like Durley or somebody doing that and like kind of putting it in. and like kind of changing the name, like using a different name for things and like mixing it in with all this proprietary blend that they put with, cause they use a lot of, like the, adaptogens type.

[00:59:32] Type of stuff. They have some different mushroom mixes and there’s a lot of words on there that are supposed to be beneficial, but I could see him kind of sprinkling in some creatine, seeing if that works. I think that, that it hasn’t made its way into during set, but it could, I, I could imagine,

[00:59:47] Josh Ried : [00:59:47] and I think it would play ever more of a role in.

[00:59:50]and probably obstacle course racing cause very quick power bursts over a lot of these things. So just having that little bit of extra to help fuel those like fast Twitch muscle fibers as you, as you leap over a wall or try to pull their hair COIST, you know, down over the course of 10, 15 seconds, something of that nature.

[01:00:05] And then, and then, yeah, my theory was being in the mountains. I mean, there’s moments where I’m running and then I’m hiking and I’m doing like a quick, like the caramel my momentum. I’ll do a quick step up like a giant leap of a giant rock. You know, that’s just a. Yeah, you’re, you’re asking muscles to hop in every, so once in a while, high effort, but very short lived.

[01:00:25] Rich Ryan: [01:00:25] It wouldn’t hurt, you know,

[01:00:27] Josh Ried : [01:00:27] it probably wouldn’t hurt. Yeah.

[01:00:31] Rich Ryan: [01:00:31] And it’s kind of the same thing as like, the BCAA is like, I always kind of come back to the competing, you know. Assimilation through the guts to get into, the, the system. Cruces also a very fine powder. It’s super fine.

[01:00:44] Josh Ried : [01:00:44] It’s like, dude, like from Germans.

[01:00:47] And I trust that the Germans very fun.

[01:00:52] Rich Ryan: [01:00:52] The, so yeah, I think it would be something that would, that would probably make its way through, like through like your mouth into like your, your blood system may, might not even have to go directly through the gut, you know, like, it might just. Exists and it’s, and it’s cheapest shit.

[01:01:06] It’s so cheap.

[01:01:08] Josh Ried : [01:01:08] It’s pretty cheap. Yeah. I’m my God, it’s so prevalent. I, yeah, it’s been around so long. Thankfully that’ll probably happen with so many other supplements. Like the longer they spend in the market, the more saturated the market becomes with these things, they’ll, they’ll become more available to all of us

[01:01:19] Rich Ryan: [01:01:19] financially.

[01:01:20] Like the brunch jeans, they’re not that cheap. Right.

[01:01:23] Josh Ried : [01:01:23] They, they’ve definitely gotten better I think. And I’m also starting to see that with like a ketone esters to keep those supplements starting to get a lot, more affordable. Cause there’s just so many other companies competing now.

[01:01:33] Rich Ryan: [01:01:33] And that’s probably like the, the ketogenic, trend is probably also why the branching amino acids are coming down as well because it is a good tool for.

[01:01:41] For

[01:01:42] Josh Ried : [01:01:42] sure.

[01:01:44] Rich Ryan: [01:01:44] So what else? Anything else you want to add on the hydration aspect? I mean, it’s getting warm. It’s going to be close to 90 here today.

[01:01:51] Josh Ried : [01:01:51] Oh, good grief. Yeah. I mean, I’d say everyone listening just to just be ahead of it. If you have difficulty drinking water, you know, flavor things up while, you know, like rich said, maybe you put a little lemon in it, maybe a little salt.

[01:02:04] See if you like that. Try different things out. I’d say stay away from food dyes. Like I know some people, I’ve tried it out. MEO

[01:02:11] Rich Ryan: [01:02:11] it should, it’s

[01:02:11] Josh Ried : [01:02:11] gross. Not good for your gut. no. So be careful with food dyes and,

[01:02:18] Rich Ryan: [01:02:18] and if you don’t like the way water tastes, grow up. Right. Being an adult.

[01:02:25] Josh Ried : [01:02:25] Yeah. Yeah. And stay ahead of it, man.

[01:02:27] Stay, stay hydrated. especially like, women menstruating, you’re going to be even more electrolytes and water. So, so yeah. Don’t neglect get it, but Johnny jug, that makes things easy for

[01:02:38] Rich Ryan: [01:02:38] the giant jug.

[01:02:39] Josh Ried : [01:02:39] A nice job will be paid for. You don’t get a gallon of water that like you can taste the plastic in.

[01:02:43] Rich Ryan: [01:02:43] Totally. And that’s a, that like having that marker is good. The one of the thing I was going to say before we talk about the smart water bottles. If you have a water bottle you can like and you know and you want to drink five times of the day, you can put like, like a rubber band on it. Oh, like five rubber bands or just like move the rubber band to different markers or just have some sort of marker there

[01:02:59] Josh Ried : [01:02:59] to look brilliant,

[01:03:02] Rich Ryan: [01:03:02] just so you can have a kind of like a running count of how much water you’re drinking

[01:03:07] Josh Ried : [01:03:07] heard that so many times.

[01:03:08] Oh, I think I drank like three or four of these today. Three or four. That’s a good way to figure that out. I

[01:03:14] Rich Ryan: [01:03:14] definitely do that. I drink that big one in the morning and then I’m like, ma’am, I’m probably all right, and then maybe I drink. And then I drank like half of them throughout the day and just kind of refill as odd.

[01:03:23] I don’t really know, but I feel fine. cool. So stay hydrated. so congrats on the FKG dude to bring in back. It’s really cool. I know that’s something you’ve been looking forward to. What are you going to do now?

[01:03:33] Josh Ried : [01:03:33] I have, well, I’m taking this week pretty easy. I’ll, luckily, my active recovery has been a, I used to work with an arborist for several years, which was also a really good training, you know, but I’m going to be working with them actually later part of this day.

[01:03:45] I did some yesterday, so I was just a nice active recovery and some nice organic movement. Non running microfilms are freaking sore. Just the quads. That’s all the pounding. Yeah. And, this morning I was just walking on the treadmill here. it’s nice and easy just trying to get things moving. But next, man, I think I’m gonna, I’m gonna probably gonna have a goal, like a couple of Appalachian trail segments.

[01:04:04] Sweet. Yeah. It’s kind of workup in distance cause, as we get closer, I’m getting, it’s more and more appetizing looking at ultra world championships for Spartan. So we’ll see if that happens either way. I mean, I’ll be ready for it.

[01:04:16] Rich Ryan: [01:04:16] You gotta do it, man. Good.

[01:04:18] Josh Ried : [01:04:18] Do decks. Yes. And when things calmed down by, you definitely got to come up here.

[01:04:22] I think I’m gonna have a sweet little, a sweet little gathering up here on the farm. Maybe they could make a little obstacle course up here.

[01:04:28] Rich Ryan: [01:04:28] Sweet. Yeah. Let me know, mom. Amy was Amy and her like one of her best friends are going to the Catskills for their bachelorette party and I was like, Oh, I want to come with

[01:04:38] Josh Ried : [01:04:38] that is a great idea.

[01:04:39] Rich Ryan: [01:04:39] I’m going to come hang. well, cool man. Good. I’m glad that you’re, you’re taking it, taking it easy, enjoying it, enjoying that time. yeah, I’m just trying to fucking survive. I’m just, luckily you run

[01:04:51] Josh Ried : [01:04:51] fast, so people come after you. You just like pick up your girl, run away and just be out. The

[01:04:55] Rich Ryan: [01:04:55] yeah, like the past couple of days I’ve been out for runs or I’ve just like dried my feet yesterday.

[01:05:00] I got out in the morning and I was fine, but like the days before, and it’s going to happen today too, cause I slept in because it’s just easier in bed right now. I just, it’s just better there. so like when I start running like, these, these protests start popping up and it’s like, gosh, shit. I got like, and for the most part yesterday, they were really peaceful, no where there wasn’t any, any, negative, things that popped up and on social media or in the press or anything.

[01:05:23] So I think things are gonna kind of die down a little bit. there’s still so many protests throughout the week and weekend. but we’ve been on a, a curfew. yeah, there’s 6:00 PM curfew. So they make it like a fucking alert comes to our phone and everything. It’s like stay inside. It’s like, Oh my God.

[01:05:40]so that’s been doing that. So training has been like what? I can get in a lot of stairs. I still got my stair, my scary stairwell. I’m going up and down, so I’ll probably do that today

[01:05:50] Josh Ried : [01:05:50] in the stadium series,

[01:05:51] Rich Ryan: [01:05:51] just mash the stadium series if it ever comes back. Did I, Murph last week it was, we talked after, I did Murph on whatever, and it ruined my week, like, you know, and you’re like, Oh, if you’re going to do it, you know, it’s, it’ll probably screw up your training.

[01:06:06] It literally did. And I was like, and I, I forgot that. That’s why I felt so bad a couple of times. And I’m like, yeah. What’s wrong with me? I don’t like, like Tuesday, Wednesday, Thursday. I was just like. So like depressed about how bad I felt and I forgot it was because I did Murph and then Friday came around.

[01:06:23] I felt better. I was like, Oh, okay, good, good.

[01:06:25] Josh Ried : [01:06:25] I thought it was your whole body in the shitter,

[01:06:27] Rich Ryan: [01:06:27] whole body, like, and it was like physical pain, like, you know, I was definitely, so all my claws, my feet hurt really bad and it’s just like every, I was like, Oh my God. It’s just like my normal now. But feeling physically pretty good.

[01:06:40] But, training has been weird. so yeah, we’re just doing it for them. Last night. These clouds rolled in and then we got a tornado warning on top of everything and we grabbed baby Carl and ran down to the basement. Like, all right, if, if there was to be a tornado to land, it would be the, now it would be this week.

[01:07:00] Like I can’t rule out anything. All this stuff is unforeseen. There might as well be a tornado, like, let’s go to the basement just to make sure

[01:07:10] there’s getting through a dude. well, cool. Well, excellent talk, make sure we’re staying hydrated. perfect timing for it being, being warm out. So where can we find you on the socials?

[01:07:21]Josh Ried : [01:07:21] I’m at the Joshua Reed on the Instagram and Mr. Rich?

[01:07:26] Rich Ryan: [01:07:26] Yeah. You can follow me. Reinforce, underscore, running underscore rich.

[01:07:29] Oh, I did that. Spartan. Virtual challenge too, on, on Saturday or Sunday.

[01:07:33] Josh Ried : [01:07:33] What was that all about?

[01:07:35] Rich Ryan: [01:07:35] They just wanted to pump it up. They’re like, they wants it to be like the biggest virtual race. so they’re like telling us like, Hey, if you do this, like make posts, we’ll, we’ll give you like a free race or something like that.

[01:07:45] Or a free race upgrade. If you do the race and you make a post, you send it in. so I did it and then the, then like everything happened on Saturday in town here. And then I was like, I’m not making a post about. The stupid virtual race, like I’m sorry, like I just, it, it is not important. It was like a 10 K and then literally 26 body weight exercises, 10 reps each.

[01:08:09] So I just had a wrote out. I wrote it on like a big piece of paper. I had to bring it with me. It was all right, 10 K’s a fucking hard. But then the

[01:08:16] Josh Ried : [01:08:16] workout itself was not that bad. I feel like a competition, like there were

[01:08:20] Rich Ryan: [01:08:20] times, yeah, but you know how I mean from the unbreakable Johns, you know how terrible their lead there.

[01:08:27] Leaderboard stuff is

[01:08:30] Josh Ried : [01:08:30] not reliable. Like the reps, referees and stuff.

[01:08:32] Rich Ryan: [01:08:32] And like, yeah, like, okay, like, like I ran like five 20 somethings for fi for the 10 K and like, you know, and it had me in like. 200 to place on the thing. And I can’t imagine, I mean, I don’t want to Pat myself on the back here, but I can’t imagine there’s that many people running that fast for 10 K and then doing those exercises in the Spartan world.

[01:08:51]so who knows?

[01:08:53] Josh Ried : [01:08:53] We’re going to come back and this is going to be so many new animals.

[01:08:56] Rich Ryan: [01:08:56] Awesome.

[01:08:58] Josh Ried : [01:08:58] That’d be pretty intense. That’d be great. we built the new depths.

[01:09:02] Rich Ryan: [01:09:02] Well, sweet dude. All right, well thanks for joining us. We got through it and we’ll talk to you soon.

[01:09:07] Josh Ried : [01:09:07] I appreciate it, rich. I appreciate it.

[01:09:08] Everybody.

 

 

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