Below freezing here so trainer for descending VO2’s

Few more points from EF camp over the last few days. I’ve a good few other interesting things but I’ll try space them out so I have content ideas over the next while. Also feel free to message me to arrange a call if you haven’t already! Just plugging it here quickly. Not sure if you have heard of the game called “Traitors”. It’s been a big game show in Ireland and the UK over the last couple of years. Most nights all of the riders come together and sit in a circle. Everyone closes their eyes and the moderator chooses 2-3 people to become traitors in secret. Each round people try and figure out who are the traitors and who are the faithfuls. So everybody has an opportunity to speak and interact with each other. Every round one person is voted off until either all the traitors are caught or else all the faithfuls are eliminated and the traitors win. The traitors also discuss who they wish to kill off after each round so they pick one extra person to be eliminated. (The traitors have to lie and pretend that they are innocent and try to spin the narrative to take the heat off of them and try and play the crowd. Hope this has been explained somewhat well enough to understand the concept at least). Anyways all of them have been playing a few rounds of this game every evening and I think it’s a good one. I think it’s good to help the quieter people speak up and communicate without the loud people controlling entire conversations and so on. Especially with people coming from different backgrounds and a lot of people not speaking English as well as others. So yeah this has been a pretty good team bonding thing that the men’s and women’s teams have been doing every night. Better then everybody scrolling through Instagram or something anyway! Recovery pyramid: The riders were shown this recovery pyramid thing this morning which unfortunately caoimhe doesn’t have a photo of. But I know the headlines. At the base of the pyramid was sleep. So that’s the most important thing in order to improve recovery. The second most important one was drinking water. Next was food. So these were the three standout things where over 99% of the recovery gains are. (Obviously theres caveats to this like if you are really stressed out then this could absolutely be the most important factor affecting recovery for you - but this pyramid is referring to recovery tools as opposed to things that can affect recovery. Hope that makes sense!).