Marginal Gains in Long Course Triathlon: Not what you might think.

I will start this with a bit of an admission, I love marginal gains and think the concept in theory is a great one. Its something that I have used in my cycling days to help me to reach the level that I did. They are also something that I have ended up replying on way to much which has cost me good performances as it distracted me from focusing on doing the basics right. I will use marginal gains throughout my training and racing, but they key is I understand there limitations better. In fact I didn't use any of the marginal gains that I tend to use in training or racing in my last 2 Ironmans. Why? 2 reasons. The big one being that it was simply not in the position to justify there use. The other was to see if they actually worked.

Marginal gains are in most cases not the answer to you problems especially in long course racing. This is something that I have not only witnessed in my own career but in a large part of the triathlon community as a whole. Generally speaking most athletes don't understand the actual concept or why it came about in the first place. The full name of the concept is the aggregation of marginal gains, key word being aggregation. It means that you look at every little detail and aim to improve it a little bit. It was implemented to help discourage professional cyclist from doping and give them the mental edge that everything possible was being done to gain an advantage over the competition. It was designed to compliment the basics and not replace them. These athletes were also already competing at a high level and had access to items the average punter cant get a hold of easily.

When you really start to look deep into marginal gains for Long Course Triathlon, you tend to no longer see marginal gains. What you see are ether large gains or gains that are not worth the trouble. I feel this is due to a idea I call the “compound interest effect”. Basically due to the length of the race a small mistake at one time can have a large effect later in the race. The margin for error is also tripled compared to cycling where the concept was born. With this in mind, any marginal gain made can be wiped out in no time if you cant do the basics right.

Now its not to say there are not are not marginal gains that you can use. What they should do ideally is compliment and add in maximizing the return you get from doing the basics. These could include the following:

• Upgrading to business class for long flights when traveling to major races.
• Arriving a few extra days earlier to a race venue when large difference in time zones and/or climate.
• taking your own pillows with you when traveling.
• warm weather training camp where race in is warmer climates that you train in.
• Heat training.
• Altitude training.
• Paying for someone to clean your house so you have more time to train/recover.
• using meal/food delivery services so you have more time to train/recover.
• Pre making recovery drinks so they can be consumed straight after training.
• taking extra time off work to allow for more training in the lead up to major races.
• paying for babysitters so you can train more.

I wouldn't really call these marginal gains, as there impact could be actually very significant to performance. I consider these more optional performance gains. Now these are really only something to be worth looking into if you have the means to pay for them. I can tell you from personal experience, spending money randomly on possible marginal gains only leads you in debt. If I knew 5-6 years ago what I know know money would have been spent totality different and end result is anybodies guess.

There is one big area where I see marginal gains miss used. That is when it comes to equipment. There is virtually no marginal gain to be achieved through equipment. Pretty much most of your competition will be using high end race gear so all you are actually doing is levelling the playing field. There are 3 ways to gain and advantage when it comes to equipment. One is to go to a wind tunnel and test every possible equipment set up to see whats fastest for you. The other is getting custom made parts made up. Both usually cost serious $$$$$ to be done right, which in most cases could be better spent on some of the items I mentioned earlier. The last one is the cheapest and more what I call an anti gain. It is to go out and buy some 32 spoke box section training wheels, put some heavy and slow tires on them and stop training on race wheels. Not really a physical gain that one but is a big and underestimated psychological gain come race day.

I hope someone gets something out of this. These have just been a mix of my personal experiences and observations over the last 7 or so years and by no means the only way to do things. The big thing to remember is that you do the sport voluntarily and you need to be able to live your life.

Hopper

A Long Overdue Update

Its been over 9 months since I last posted here. A fair bit has happened in that time including finishing 2 Ironman triathlons. First off was Ironman WA. The race plan here was pretty simple, one of patience. Things went to plan right up until the run where the goal pace was thrown out the window early as I started to struggle with the heat. I came out of that race with bad sun burn on my arms and legs, cold burns on my lower stomach and most importantly the confidence that I can follow a race plan.

With this confidence and after pulling up race in fairly good condition, I decided to race Ironman Melbourne. Looking back at this decision now, it may have not been the best option but a number of important lessons were as a result. The race started going down hill around 100km into the bike when back and hip issues started to flair up once again and finished with me in the medical tent on an IV.  After Melbourne I was pretty much destroyed both physically and mentally. I went deep in both the leading to the race and on race day to finish.

Once I started to recover it was time to start looking for answers. Looking back I made a few big mistakes with the basics. This is something that I am improving with, but just not quickly as I would like. With this in mind and discussing this with my coach, it was decided that it would be best if I took some time off from the Ironman distance and focus on racing over shorter distances. The idea behind it was simple, practice doing the basics and gain more experience.

This decision was made easier once I learned what the probable cause for my hip and back issues. Long story short I have Femoral Anteversion (google it) which pretty much makes the perfect shit storm for things going wrong in my lower back and hip muscles. Its something that I’ve known I have since I was a kid but now aim only learning the complications associated with it.The good news is that its something that is completely manageable. To over come these issue its a fairly simple concept, improve strength in the muscles effected as well as muscles above and below the area effected and work hard on keeping a good range of motion in the hip joint and lower back. While this is considered somewhat optional for athletes, it becomes one of the basics that I now have to do to perform. Thankfully through the network of coaches and sponsors that TEAM tri coaching have, I am able access to people that can help guide me though this on going process.

With this new information in mind and to help keep me motivated long term, I have been giving the chance to race Powerman Zofingen again in 2016. This is a race that motivates me like no other and will keep me focused to do the basics to a high level. Now on paper a 90kg athlete has no right to perform at a race like Zofingen, but I’m not going to let that stop me trying. I deep down believe I have the ability to perform here as long as I do things right. For this reason planning for the race started a few months back and is continuing forward. I have already found some areas where I can make some major improvements over past performances with relatively minor changes.

For me now its to start building back some fitness after a few minor setbacks in the past 3 months. Depending on how I progress, I may make it back to racing for the end of the duathlon season and then it will be onto some short course tris and maybe a 70.3 over summer. I will aim to keep updating here from time to time as I progress throughout the next 13 months until Zofingen. Finally I would love to see more Aussies across racing this event, so if you are interested or want to know more feel free to contact me.

Until next time
Hopper

Back to Racing: Hazelwood 100 race report

Last Sunday saw myself take part in my first triathlon in 10 months, the Hazelwood 100. Firstly a big thanks to Noel Fenn and his crew at LaTrobe Vale Tri Club for putting on the weekends racings.  Now onto the race report.

The race started with a solid swim for me. Fairly happy with my time resulting in just over a 7min PB, I’ll take that. With small numbers in the race and my still weak swim ability meant that i ended up swimming the whole way not sitting on feet so was a good test to see where I was really at. First lap was ok, didn't swim the straightest and sighting was fairly poor. This improved on the second lap and started to gain a few positions. A positive sign moving forward.

T1 was rusty to put it nicely. lack of racing defiantly showed there. Onto the bike felt fairly flat in the legs. Just one of those days where it feels like an effort to keep the speed up. First 3.5 laps of the 5 lap bike went well and were very closely paced. After that had a few structural issues show up again in the later half of the bike which was a bit of a disappointed but was much better to find these things out now rather than closer to IMWA. T2 was quick and smooth. The legs never got going on the run mainly due to the issues that popped up on the bike plus due to a bit of training fatigue. Nothing to be to concerned about at this stage.

Overall I was fairly pleased with the race. Got one into the legs and found out a few important issues that now have to be worked through. Big thanks to my coach Xavier Coppock and a few of my training partners for keeping me on track and helping change a few things mentally that I’ve had to get through. Its also been great to see so many of my training partners and T.E.A.M. members racing well over the last few weeks with some pretty big results. No real surprise here that those results have come, the training environment that has been created around the squad is top rate and shares a lot of the same qualities that top programs around the world are reported to have.

Now its back to the training track for me as I start my main training block for Ironman Western Australia. Still plenty of work to be done in the 9 weeks before I reach taper time.

Powerman Zofingen Race Report

Well after another 24hrs of traveling I’ve made it back to Aus. The trip back home was not a fun one at all after the results of the day before. Guttered and frustrated are a few words to describe of how I was felling with my performance.

I woke up raced day morning and felt excited and nervous. Made sure I got to transition fairly late trying to spend as much time in my hotel resting so not to waste to much nervous energy mucking around down at the race HQ. In and out of transition in under 5min then back to the hotel room for a little more feet up time. thats the advantage of having the hotel within 5min of the race HQ. After going through my final little pre race warm up It was time line up for the start.

At 9:02am the gun went of and I literally strolled of the start line. This was pretty much the plan, even if it was a little extreme. I started towards the back of the pack and was not interested in getting caught up in the normal first 1km hustle for position. The plan was to get through the First lap slowly and build from there with a +40min run split the aim. Felt sluggish the first lap which I was expecting. First 4km lap done in 20.02. Built up the pace on the second lap as the legs started to feel alive and with a quick nature break went through the second 5km lap in 23:22. With a fairly quick T1 (would have liked it a little quicker) I was out onto the bike.

The bike started well and to plan. Coming down the Bodenburg the first little issues happened. Rear cassette came loose which was a new one to me. 4min lost on that lap and another 1 or 2 lap on the next lap but not the end of the world by any means. I kept my cool and went through the first lap done in 1:33 (the aim was 1:30). At the top of the Bodenburg for the second time things went down hill fast, and it wasn't the bike. It was like someone flicked a switch. My energy was gone. I pushed on for the rest of the bike hoping that come the run I may start to feel better. It didn’t happen and found myself walking within a km of leaving T2. With my body totally spent I pulled the pin, walked back to my hotel room and slept for 13hrs.

After a post race debrief with my coach Xavier and going though a few things of what happened race day it looks like nutrition/hydration issue, or more accurately me falling to nail and execute my plan on race day after the first time up the Bodenburg. Its really frustrating for me. I went in with what I thought was a solid plan. Was it a brain fade, was it my mind drifting after my mechanical, was it the drop in body temp when the rain hit on he decent, I’ll never no. What I do no is its back to the drawing board. I have already started to pencil out a new plan, totally separating fluid intake and calorie intake even more so then a standard gel and fluid system.

With this result there is also a slight change in my race scheduling for the Aussie summer. Ironman Port Mac is now off the table. Without being able to nail down a long course race its time to go back to basics and focus on races up to half IM distance this summer. Doing this will allow me to race more often and give me more practice racing as well as get a solid base of training into the body. As for Powerman Zofingen, I don’t know when I’ll be back I will be back, although under different circumstances. I’m starting to work out particular markers that I will aim to meet before entering again.

Its now back to light training for me with a bike and swim focus at them moment.

Until next time
Hopper.
     

Disaster Racing; Mentalities of the wrong training

This is not really a conventional ‘what I’ve been up to’ post, it is more about just what a disaster race did to me mentally. It has only been in the last few months that I’ve been able to see the light and start to rebuild that damage. I have basically had to wipe the slate clean and rebuild. The post also somewhat follows up on a blog post my coach has posted on his training beliefs/methods. If you have not seen it you can check it out here, trust me it’s worth the read.

I’ll take you back to 6 weeks before Powerman Zofingen (PMZ) last year. I was on a high, I’d just run my first ever 1/2 marathon and managed to pull of a 1:24:29 on the back of 8 months running. This race was a big factor in me not going to race PMZ in the form I would have liked to. My run training was generally light on volume, around 40km a week absolute MAX!!, with ‘easy’ runs done off HR, then tempo and higher end stuff done off a mix of both HR and pace. Now this is where the issues with my training start to really show. Coming from a high level single discipline sport, cycling, I was already very aerobically fit. But through the years of training, my muscles become very efficient at doing one thing. What this pretty much meant is that I could run faster than my body could handle, or to put it in car terms: the engine was to powerful for the chassis. Neglecting this caused one big issue, that 1/2 marathon took me 2 weeks to recover from, and took so much out of me that my running never got back to that level before PMZ.    

One big factor to falling into this training trap was the training methodology in cycling at the higher levels, and just how much it differs to triathlon. Well over 50% of cyclist these days use power meters for training, for good reasons. They make your road bike a rolling lab and you can train exactly at the levels that you need to be. For example, it takes X watts to ride in the peloton, or it takes Y watts/kg to make it over the climb in contact with the contenders. If you can’t produce those numbers then you may as well not turn up to race, it’s that simple. Now in Triathlon/Duathlon, it doesn't really matter as an age grouper if you can stay with the pack or not. You’re still potentially in the race, as long as you play your cards right. It’s dangerous getting caught up in these power numbers. Now with the time I’ve been training with and thinking about them, probably the best way most age groupers can use on is either when doing wind trainer sessions, or where the athlete doesn't see the numbers while riding, and the coach is the only one paying attention to them.

Now skip forward to race day. It was a complete F up on my part. You name a thing an age grouper does wrong on race day and I could most likely put a tick next to it. One of the biggest hits to me mentally, was that these were mistakes that I had enough experience not to make. I can sum up race day pretty simple:

• ate wrong breakfast

• went out to hard in the first run

• tried to take on a gel at an intensity that was untried

• spew

• spend the next 4hrs not being able to eat

• still go out at goal pace on the bike even through I couldn’t eat.

• bonk

• walk a large part of the final run mentally shattered

Now below are my files from race day, open for everyone to see my total melt down and just how bad I was on that second run compared to my first.

First run
Bike
Second run

Then came another 2 disappointing races at Geelong and Melbourne for one reason or another. I was lucky I saw the light so to speak, about 4-5 weeks out from Melbourne and kinda got my shit together in those last few weeks, mainly through having the opportunity to train with Xavier and his athletes. That’s when I made the choice that he would be the man able to rebuild me, and help me get closer to my potential. Since then, we have been able to start undoing all the wrongs of the past, get rid of the bad habits and replace them with the right ones for me. And when I say me, I mean me. Just because they are the right ones for me doesn’t mean there exactly the right ones for you. Theres still a few little, and one big habit that we are just trying to bash out of me, but the changes are night and day for me.

Until next time

Hopper

Ironman Melbourne Race Report

Well race day has come and gone. Just like most people mine was full of up and downs with mine ending in the ultimate down of sitting on the side of the road waiting for the Sag Wagon. This was thanks to me popping my 5th lumbar out in my back and my Tensor Fascia Lata tightening up. Not the way I had planned for it to go but thats racing.

Happy to be on land.

Was fairly excited on hearing news that the swim had been shortened. I had a shocker in the water just couldn't get going. I have done plenty of training in those conditions but when you add 2200 others with a lot not experienced in them it makes for one hell of a swim when your towards the back. had people swimming over the top of me all the way out to the turn buoy. The turn buoy it self was a shocker 180 degree u bolt around a single buoy mixed with all those athletes meant you were stopped and dealing with head on swimmers. A large number of athletes just turned around early. there were a couple of different options race organizers could of done to help stop this issue around the turn buoy but it is what it is and you deal with what your giving on race day.

Before things went pear shaped.

Got out of the water and made up a bit of time duck diving and running on the beach. Got though transition and on to the bike and felt good straight away. I have had a few (BIG) issues with pacing before so was pleased I was able to keep it under control in the head wind on the way out. Had about 30 people drafting me at one stage in the head wind. The tail wind section was great just cruising back down the freeway was fun, a few people tried to hang on but they didn't last long. Went though the first lap in 2;25 which was right on target and watts on target too. Got to around the 110km mark and started to have some issues with my lower back and hip on the left side of my body then a few KM later had the pains started to shoot down my leg, stopped a few times trying to stretch it out with no luck. tried to limp my way back to T2 but body wasn't going to let me and had to get a TO to help me off my bike. spent a fair bit of time crying on the side of the road while I waited 2.5hrs to get picked up by the sage wagon.

Here is a link to my SRM file on training peaks for anyone interested
http://www.trainingpeaks.com/av/2AKVJZYCFML2E35G6H42R3253Y

I would like to give a big thanks to my Mum and Dad for being there on race day, my GF Dani for putting up with me through all the training and all the support from random supporters out on course. To all the volunteers and race officials thank you because with out you there is simply no race.

It was a shit way to finish the day was really looking to finish and get another long race in my legs before PM Zofingen this year. About the only positive to come from it is that I didn't go deep at all so will be starting my prep a lot fresher and sooner. This is not the first time I've had hip issues on the bike so may need to go back to the drawing board there. Time to move on and except what happened. Plenty of work to be done before Zofingen included starting to shift my strength to make me a more rounded athlete.

Until next time
Hopper

Time To Go Race!!!

Well the Ironman circus has hit the town. Its now 3 sleeps till race day and that means one thing, I’ve got more energy than I know what to do with thanks to taping for the last 10 or so days. The body is starting to come good and I’m as ready as I can be to step into the unknown for me.

Since Geelong Ive been able to string together a fairly solid block of training. Things haven’t always gone to plan or been the greatest block but its been honest. I’ve blown up on many occasions for a number of different reasons but every time its happened I’ve looked at why/how it happened and made changes to try stop it happen again. I have to give a big thanks Xavier Coppock, Ben Hughes, Ben Robinson, Kane Roach, Adam McCarthy, Adrian Brunato, Clayton Stairmand, Damo Harris, Jerome Peyton, Tom and anyone else who I have been able to train with in the lead up to this race. I have to give an even bigger thanks to Xavier for helping me keep on track and passing on some of his endless knowledge.

I have had a few different goals I have wanted to get through this experience. Some I will not know if I have achieved till after I cross the finish line but there are a few I have already achieved. The big one is that I’ve continued to learn and gain more experience in how I need to train and prepare for Long distance multi sport races. the first one is that I’ve been able to maintain some type of fitness and focus in my training so I’m in a good position to start my prep for Powerman Zofingen. 

Moving forward after Ironman Melbourne, theres a few different things that I’m starting to work on and plan which I’ll explain more after the dust has settled from Melbourne and things are finalized.

Finally Good luck to all the athletes racing IM Melbourne.

Until after race day
Hopper

Long Time No Blog!

Happy New Year everyone. Its been a while since I’ve posted on here. the last 6 or so weeks have been a bit hectic and a big change for me so I’ll bring you up to speed. I started a new job at the start of December which meant that the last 2 weeks of November and the first 3 weeks of December were a bit of write off training wise. I was able to keep some swimming up but the rest wasn't great. Wasn’t the best time to change in terms of my training but it was an opportunity to good to turn down. 

From the weekend before Christmas to now I've managed to start to train the house down again. I’ve logged around 25hrs in the 11 days with a few rest days thrown in. The body is responding well to the work load which I’m more than pleased with. I’m in a fairly critical block now building for Melbourne but more importantly I’m laying down some solid foundations for for later on in the year and for the years to come. I’m only starting year 2 in my transition from cyclist to multi-sport athlete and it takes time to build up the strength needed to race long course in the other areas of the sport.

The best news to come out of this 11 day block is that I’m mentally back with it and motivated to train again. I’m putting this down to a few things. First one is that I’ve been able to to a large portion of the training with a solid group of athletes. I have to thank Xavier Coppock for letting me tag along with his training group. Secondly there is the MX12 group on Facebook to keep me accountable.

The final reason is a big change for me, a change up in the way I train and what I look at or more importantly what I don’t look at. I have all but given up training with a powermeter and the numbers. I’ve been training without looking at the numbers on and off for the last couple of months and my training has improved. I’m going back to training on feel and listening to my body. In the past I would throw in training sessions if i couldn't hit the numbers that the session required. Now I go by feel and am getting the training done. My sessions have changed with this new style for me and am going to do a large amount of KISS training. KISS stands for Keep It Simple Stupid or Keep It Simple Sutton which comes from Brett “doc” Sutton, head coach of Team TBB. It pretty much comes down to doing the simple stuff that works and don't try to reinvent the wheel.

The plan for the next few weeks is just to keep building on these last 11 days and get my body closer to ‘race fit’

Hopper
 

Life On Call

I’ve ended up writing this in 2 different plant rooms in to different suburbs while I’ve waited for high temp alarms to clear on systems. One part of my job is being on a rotating after hours on call roster. Not bad for the money if you can bag enough call outs but can wreck your training for not only the week on it but the following week after it if you don't manage your fatigue levels.

Seeing though I’ve had to have my phone on me and be able to jump in the work car as soon as a call comes though, my training is pretty much limited to the wind trainer and weights. With that in mind I made sure i had a few big, for me, swim weeks just before going on call. When it came around my upper body was thanking me for a week off. In those 2 weeks I did end up making some pretty solid gains and improvements so was please.

I was pretty happy with my weekend training block I was able to put together. Wind trainer session friday night, saturday, sunday morning and weight sessions based of what long track speed skaters doing in the gym saturday and sunday arvo. These gym session hurt big time and leave your legs like jelly and end up find some solid gains from doing them without needing to do a great deal of them. Started to find my old bike legs on Sunday which was great coz they have been missing for a fair bit. Hopefully I can get my bike back up to where it should be and not where its been for about the last 6 months.

Race schedule is now pretty much complete with Geelong Long Course and IM Melbourne being my 2 goal races with a few club races thrown in for training. I have been a bit iffy about doing Geelong but have decided to add it in for a number of reasons. One I would like to put together one really good race this summer and get a strong result. Banking everything on a Ironman when its your first time over the distance is a little risky. Two it allows me to build up my results list and gain some more exposure. Three I just love to race. Now there is key thing for Geelong, I will shut it down on the run if I have to if I’m not right. I cant afford to go to deep 6 weeks out from an IM. Swim and bike I’m not worried about pushing but my legs still haven't fully adapted to fast running just yet, they can go pretty hard but it comes at a high muscle damage price.

Thats all for now
Hopper

Getting Back Into The Swing of Things

A few weeks have past since my last update so thought I would give a bit of an update. Trainings been slowly progressing. I’ve been mainly working on my swimming these last few weeks knowing thats the thing I have to work on the most. I’m happy with how I’m progressing at this time, distance is going up and times are slowly coming down with the biggest improvement being that I’m getting more comfortable in the water. I'm not so worried about drowning anymore. These gains have come at a bit of a cost. Fatigue levels at the moment are fairly high and are effecting other sessions on land. At the moment I’m not to concerned as I know what i need to get down and how long it takes to get it done on land. Another thing behind the fatigue and the main reason for suffering with other training has been some changes to my diet that I haven’t quite got right. Diet changes being introduced are aimed at improving my fuel economy. I’ve eating very similar to this way before a few years back with a fair bit of success but this was when I was just a cyclist. I’ve got it dialed for one afternoon session a day during the week. Now that I’m swimming in the morning and then training again in the afternoon and my upper body muscles are currently inefficient which make both fuel volume and timing critical. This is the thing I need to work on and am slowly getting it to where in needs to be.

I'm just putting the finish touches on my program up to Ironman Melbourne and will update my race schedule when finalized as well as updating the rest of my pages. From Thursday I become a slave to the wind trainer and treadmill for a week thanks to having to be “on call” for work. Pretty much a week of waiting 24/7 for my phone to go off and head back off to work.

Until next time
Hopper

The Year Ahead

Well its now 3 weeks since Powerman Zofingen has been run and won which means its time for me to get back into some formalized training. Thesepast weeks have been used to give the body both a physical and more important mental break from the day to day stresses of training. I’ve also used this time wisely by looking over the last 12 months, working out what i did right, what i did wrong, what needs to change or be worked on as well as planning out the next 12 months of racing with some big and exciting changes for me moving forward. 

First of I will be racing at Ironman Melbourne. There is a couple of reasons why I’m doing this race. One is that I want to finish an ironman and when the opportunity comes up in your home town to do so I had to enter. Secondly this will be used as a training day and to gain more experience in long course racing. As an athlete wanting to specialize in long course duathlon and lack of LD duathlon in Aus there is not many chances to gain experience. The Big challenge for me is pretty straight forward, I struggle in the water so I’ll be spending plenty of time in the water in the lead up. I have no goal time for the IM, the aim is to finish. There are objectives that I want to get out of the race but by not setting a goal time allows me to spend the extra time I need in the water without putting pressure on me to fit in enough bike and run work to go “fast”.

My main race for the year will be Powerman Zofingen again. 2013 will mark the 25th year of the race so will be a big one to compete in. This race means the world to me personally and even if I went well enough in IM Melbourne to qualify for Kona I would roll it down. The races are to close together and both deserve your full focus. By doing both I don't think you would be giving ether race the respect the require. With some luck I’m hoping to get TA backing so I’ll be able to compete for Australia in the ITU section this time meaning I can race for an ITU world title. Also I’m hoping to help promote this race and get a few more Aussies to come across this time other than just me flying the flag. Not totally sure on how I’m going to do this yet but am working on a few things.

Training wise I’m going back to basics and keeping it as simple as I can. Working in 14 day cycles built around a few key sessions that are to work on some key areas I need to improve with base sessions filling in the gaps. Ended up picking the 14 day cycle over the 7 as it just allows me to speed things out a little more. I’ll post more on this in the coming weeks.

Thats all for now. at this stage my next race will be the Vic Duathlon Titles in a few weeks time, just depends on how the body’s going once it gets back into training.

Hopper