[0:02] Running is cool as hell. Problem is, it
[0:06] sucks. And everyone says doing too much
[0:08] of it will kill your gains. But what if
[0:10] I just sucked it up and ran every single
[0:12] day for 30 days using MRI to measure
[0:15] what actually happens to my muscles with
[0:18] multiple other tests tracking every
[0:20] change in my body and heart. I hate this
[0:22] like
[0:22] >> [laughter]
[0:23] >> but I'm not just testing my progress in
[0:24] the lab. At the end of the 30 days, I am
[0:26] flying to London to compete in a race
[0:29] against some of the best athletes from
[0:31] around the world.
[0:33] >> Great job. Doing well.
[0:35] >> But first, I need to find out how good
[0:37] my cardio currently is with a VO2 max
[0:39] test. The higher you score on this test,
[0:41] the better your cardio is. The average
[0:43] gym bro typically lands in the mid 30s
[0:45] to [music] 40s, whereas elite athletes
[0:46] can get much higher with Cristiano
[0:48] Ronaldo rumored to have scored as high
[0:50] as 75. I'll see how close I get to that,
[0:53] but I should probably explain why I'm
[0:55] doing this.
[0:55] >> You got it. Nice job. Great job.
[0:58] >> So last month, this small YouTuber named
[1:00] Brownie asked if I would compete in an
[1:02] international race against some of the
[1:04] top athletes and influencers from around
[1:06] the world where I would represent Team
[1:08] Canada with fellow Canadian YouTuber
[1:11] Will Tennyson. And while I do lift
[1:12] weights regularly, I can't say the same
[1:14] about my cardio. I actually can't
[1:16] remember the last time I went for a run
[1:17] before this test, which means if I don't
[1:19] want to completely embarrass myself in
[1:22] front of a live audience of over 400,000
[1:25] people, I've got a lot of work to do and
[1:27] just 30 days to do it.
[1:29] >> Well done.
[1:30] >> Oh, yeah.
[1:31] >> Yeah, it's tough.
[1:32] >> So your VO2 peak was 58.3.
[1:37] >> It's really good results.
[1:38] >> So my day one score actually puts me
[1:39] into the top 2% for my age, which is a
[1:42] really good sign. And I'll explain later
[1:44] on why I think my results were so high
[1:46] despite not actually doing much cardio.
[1:48] However, when we take a closer look at
[1:50] the data, we found two serious problems
[1:53] that I'll need to fix.
[1:54] >> I heard you talking about me.
[1:55] >> [laughter]
[1:56] >> What do you got?
[1:57] >> your respiratory exchange ratio could
[1:59] start a little bit lower.
[2:00] >> Basically, my body has become really bad
[2:03] at burning fats for energy, but instead
[2:05] prefers to burn through my carb stores,
[2:07] which are limited and burn out much
[2:08] faster.
[2:09] So, even though I have a big engine, it
[2:12] can't last very long.
[2:14] Second, when we tested my blood [music]
[2:16] 20 minutes after, my lactate levels were
[2:18] off the charts.
[2:19] >> Pretty high.
[2:20] >> 10.5
[2:21] >> It's That's very high. Right after a
[2:22] treadmill test, your body is still
[2:23] clearing the lactate that you produced
[2:25] during the test.
[2:26] >> Lactate rises during intense activity,
[2:28] and if your body isn't very good at
[2:29] clearing it, hydrogen ions build up and
[2:31] create a painful burning in your
[2:33] muscles, and in extreme cases can lead
[2:35] to vomiting, nausea, and even death.
[2:37] >> But, even though I was able to push
[2:38] through the burn, that was a 20-minute
[2:40] test. And if I try that same approach
[2:42] during the race day, I am just going to
[2:44] quickly burn out. But, luckily, there is
[2:47] a type of training that helps my body
[2:49] handle lactate better and makes it
[2:50] better at burning fat for fuel. And that
[2:53] is exactly what I'm going to be doing
[2:55] today.
[2:55] >> To address these problems, part of my
[2:57] training plan is to push myself to
[2:58] actually slow [music] down and stick to
[3:00] what's called zone two training. This
[3:02] means training just hard enough to get
[3:04] my heart rate up to 60 [music] to 70% of
[3:07] my max, which for me is between 120 and
[3:09] 140 beats per minute.
[3:11] >> A good rule of thumb is that you should
[3:12] be able to hold a conversation without
[3:14] too much heavy breathing. Now, the
[3:16] downside of zone two is that you got to
[3:18] do it for at least 45 to 60 minutes to
[3:20] get the full benefit. And for me, that
[3:21] is just painfully boring.
[3:23] >> However, after just my first day of
[3:25] running, I realized my body had a few
[3:27] more weak points than I realized.
[3:29] >> I just woke up, did my first run
[3:30] yesterday. Every time I take a step on
[3:33] my foot, there's like a super sharp pain
[3:36] right on the outside. Like, it literally
[3:38] feels like I fractured my bone. The
[3:39] worst part, the race I'm training for is
[3:41] called Hyrox. Known as one of the
[3:43] toughest fitness races out there. You
[3:45] run 1 km, immediately transition to a
[3:48] brutal weights or cardio station, and
[3:50] then go right back to the run and repeat
[3:52] that a [music] total of eight times.
[3:55] But, the hardest station is saved for
[3:56] the very end, 100 wall balls. This is
[3:59] where some people's legs will literally
[4:01] stop working. The goal is to complete
[4:04] the course [music] as fast as possible,
[4:05] with the best athletes finishing in
[4:07] under 60 minutes. But, with my foot
[4:09] injury, I can't even run past 60
[4:11] seconds. So, I made an emergency trip to
[4:13] see my physiotherapist, Rajan, for help.
[4:16] >> Does it hurt here?
[4:17] >> Oh, yeah.
[4:17] >> Base of the fifth metatarsal.
[4:19] >> So, [music]
[4:19] >> I think you're cooked, bro.
[4:22] >> Actually?
[4:22] >> No, no, I don't think you're cooked.
[4:23] >> Rajan suspects I've been playing one of
[4:25] the joints or tendons across the bottom
[4:27] of my foot, which is why I've been
[4:28] feeling so much pain ever since my first
[4:30] run. Okay, tell me tell me what's worst
[4:32] case, best case?
[4:33] >> Worst case, amputation.
[4:35] >> [laughter]
[4:36] >> Best case scenario, it'll probably get
[4:38] better in a couple weeks with a little
[4:39] bit of rest.
[4:40] >> That's best case, couple weeks?
[4:42] >> Couple weeks. That's That's a pretty
[4:43] good best case. Then, you got 2 weeks to
[4:45] push through.
[4:45] >> So, with my foot injured after literally
[4:47] my first run, I'm realizing it's not
[4:49] enough to just be in shape. My joints,
[4:51] tendons, and even bones had never been
[4:53] trained for running, and [music] I'm
[4:54] starting to seriously doubt if my body
[4:56] is capable of finishing this race, let
[4:58] alone doing well. Like, I'm feeling
[5:00] really down right now.
[5:02] Like, at this point, I'm honestly
[5:03] considering backing out from the event.
[5:08] Um
[5:10] I
[5:11] Yeah. It's not going the way that I was
[5:13] expecting it to, and I just don't want
[5:15] to embarrass myself when it comes to the
[5:17] time of the event. This moment in time,
[5:18] I'm like, I'm 50/50 [music]
[5:20] about continuing. I decided I would give
[5:22] myself until the end of the week to make
[5:24] my final decision. But, to make sure I
[5:26] was still doing what I could with my
[5:27] cardio, for the first few days, I'm
[5:29] swapping [music] all my running for
[5:31] cycling and the assault bike, which are
[5:33] much easier on my joints, and in my
[5:34] case, my foot. But, I still had one more
[5:36] question hanging over my decision. Is
[5:38] all this cardio going to eat my muscle?
[5:41] And to test this question with the
[5:42] highest scientific accuracy possible, on
[5:44] day one, I got MRI scans of my upper and
[5:47] lower body and measured the thickness
[5:49] and cross-sectional area of my muscles.
[5:51] And in 30 days, I'm getting a follow-up
[5:53] scan. So, if I lose any muscle on this
[5:56] plan, the MRI will not only tell me
[5:58] [music] how much, but where exactly that
[6:00] muscle loss came from. Now, although I
[6:02] have no idea what'll actually happen
[6:03] with my muscles, fortunately for me, a
[6:05] 2021 meta-analysis actually tried
[6:08] answering this question directly.
[6:09] [music]
[6:10] They combined the results from 27
[6:11] different studies where researchers
[6:13] looked at whether cardio paired with
[6:15] strength training negatively impacted
[6:17] muscle growth. And when they tallied the
[6:18] results, those who paired cardio with
[6:20] weights saw essentially the same muscle
[6:22] growth as those who stuck to weight
[6:24] training alone. However, this was only
[6:26] true for beginners. They actually found
[6:28] a slightly negative effect for trained
[6:29] individuals, which is not good news for
[6:32] me. But luckily, the researchers did
[6:34] find three rules that every lifter
[6:36] should follow if they want to prevent
[6:38] muscle loss. Rule one, no cardio before
[6:40] weights. If it's long or intense, like
[6:43] my sessions are right now, you can tire
[6:45] your energy and nervous system, which
[6:46] can affect your strength when you go to
[6:48] lift weights. So, for me, cardio goes
[6:50] after weights or later in the day. Rule
[6:52] [music] two, refuel properly. So, I'm
[6:54] already eating enough protein to protect
[6:56] my muscle, but with all the extra
[6:58] cardio, I am burning through way more
[7:00] carbs than usual. It's actually already
[7:02] making me feel empty in my weights
[7:04] workouts. So, it's not just about eating
[7:06] enough calories to stop myself from
[7:08] losing [music] weight too quickly.
[7:09] Pretty much all those calories need to
[7:11] come from quick carbs, like bananas and
[7:13] rice cakes before my workout, and
[7:15] complex [music] carbs, like potatoes and
[7:17] rice, immediately after. And finally,
[7:19] rule three, protect my leg days. Long
[7:22] runs are one of the most taxing forms of
[7:24] cardio on your legs, and I'd feel it the
[7:26] very next day as if I just did a big leg
[7:28] workout. And since my legs are honestly
[7:30] already a weak point, I need them as
[7:32] fresh as possible when I go to train
[7:34] with weights. But honestly, I had no
[7:36] idea how my legs are going to recover
[7:38] because in order to prepare for Hyrox,
[7:40] I'll not only be running every day, but
[7:42] I'll also need to practice the eight
[7:44] brutal stations. Luckily, my foot is
[7:46] finally feeling better and my
[7:48] physiotherapist Rajan has actually
[7:49] competed in HYROX before. So, today he's
[7:52] going to show me the ropes.
[7:54] >> You want to get super low and bring your
[7:55] head over. So, that way you have more
[7:57] drive.
[7:58] >> All my glutes.
[7:59] >> You're a bodybuilder. You haven't been
[8:01] an endurance [music] athlete before. So,
[8:02] you haven't done hybrid training. So, I
[8:04] think that transition for you is going
[8:05] to be tough.
[8:06] >> Is it weird that I get offended that he
[8:08] calls me a bodybuilder?
[8:09] >> All I'm saying is I'm going to prove you
[8:11] wrong bro.
[8:11] >> Okay. Okay.
[8:12] >> I do I do a little bit of cardio. I stay
[8:14] in shape.
[8:15] >> And while I'm still not training at 100%
[8:17] [music] just to be safe with my foot, so
[8:19] far my training with Rajan actually felt
[8:21] pretty good.
[8:22] >> I'm used I'm used to this.
[8:28] I'm not going to lie, it feels great.
[8:29] >> Feels good?
[8:30] >> Yeah, dude.
[8:31] >> That was like only like 10 reps, though.
[8:33] >> So, my plan is to use two long, easier
[8:36] cardio sessions a week to build up my
[8:38] zone two conditioning.
[8:39] >> Where's
[8:40] >> Three times a week, I'll be doing more
[8:41] intense training sessions including
[8:43] what's called the Norwegian training
[8:45] method, which has been used to help a
[8:47] small country of just five and a half
[8:49] million people produce countless of the
[8:51] top endurance athletes in the world
[8:53] [music] with one of them holding the
[8:55] highest VO2 max score ever recorded. And
[8:57] one of the protocols I swear by is this.
[9:00] Using the cardio type of your choice,
[9:01] push yourself as hard as you can for
[9:03] minutes. Then, take it easy for three
[9:05] minutes and you repeat that a total of
[9:08] four times. It is a brutal 30 minutes,
[9:11] but it's actually quite similar to how
[9:12] I've always done cardio. So, even though
[9:14] I only used to do cardio maybe a couple
[9:16] times a week, it might explain why my
[9:18] VO2 max score was still so high on day
[9:20] one. And after my first day of actual
[9:22] HYROX training, I've already won over
[9:24] one of my haters.
[9:25] >> Honestly, I'm shocked. You did pretty
[9:27] well.
[9:28] >> Yeah?
[9:28] >> I'm really surprised in like one week.
[9:30] Like, that was crazy.
[9:30] >> You serious?
[9:31] >> That was crazy.
[9:32] >> But, although Rajan's words of
[9:33] encouragement did make me feel more
[9:34] hopeful about the final race, that
[9:36] completely changed. Once I was sent the
[9:39] full list of people Will and I are
[9:41] competing against. Dude, I'm cooked.
[9:43] They just sent me the list of the people
[9:45] who are going. Do you know the show
[9:46] Physical 100? They take the fittest
[9:48] people from every country, they put them
[9:50] in a race to do a bunch of crazy stuff.
[9:51] People that won that show, Team Korea,
[9:53] those are the people that are competing
[9:55] in the race that [music] I'm at. This is
[9:57] insane. Fortunately, my foot was good to
[9:59] go, and I was already back to running
[10:01] and training pain-free.
[10:03] Even if I still had a long way to go.
[10:06] But so far, at least from the eye test,
[10:08] [music] it looked like I hadn't lost any
[10:10] muscle. If anything, I'm starting to
[10:11] look a bit leaner, and my strength
[10:13] [music] hasn't been negatively affected
[10:14] at all. And there was even one benefit
[10:16] to my cardio work that I never expected.
[10:19] It was tough, but like I feel
[10:20] incredible. Something about like pushing
[10:22] yourself with cardio,
[10:24] it just like gives you a high that
[10:26] you can't replace with weights. All
[10:27] right, like I now know what people mean
[10:29] about the runner's high. Feels
[10:30] incredible. There's a reason, despite
[10:32] running sucking so much,
[10:34] >> [music]
[10:34] >> that people love to do it. Turns out,
[10:36] your body releases a compound that acts
[10:38] on the same brain receptors as cannabis.
[10:40] [music] But in order to feel that, you
[10:42] need to train a certain way. So when you
[10:44] do cardio, especially at moderate to
[10:46] high intensity, your body gradually
[10:48] releases a compound called anandamide,
[10:50] which is often called the bliss
[10:52] molecule. It attaches to the same
[10:54] receptors in your brain that respond to
[10:55] THC, just like cannabis does. And once
[10:58] you hit about at least 20 to 40 minutes
[11:00] of cardio, is when enough of these
[11:02] molecules are released for you to fully
[11:04] experience the runner's [music] high,
[11:06] which is chemically actually quite
[11:07] similar to literally getting high. And
[11:09] the reason you don't get this quite as
[11:11] much from lifting weights is because
[11:12] you're doing short, intense bursts,
[11:14] >> [music]
[11:14] >> and then resting. So you never actually
[11:16] sustain consistent effort for long
[11:18] enough to feel that effect. And so for
[11:20] me, this healthy way of getting high
[11:23] actually became one of the biggest
[11:24] motivators for my training. If my MRI
[11:26] scans show I haven't lost any muscle, I
[11:28] can actually [music] see myself sticking
[11:30] to running even after the race. But
[11:32] there was still one thing I was
[11:34] struggling with.
[11:35] I always created this [music] pressure
[11:37] in my head that I always had to just
[11:39] like over-perform and there would be
[11:40] moments where I'd have opportunities,
[11:43] but [music] just the fear of of failure,
[11:45] you know, not exceeding expectations, it
[11:47] would be enough for me to just like back
[11:48] out. And I think that's what's kind of
[11:50] going on with this event. I don't want
[11:51] to let that fear of failure [music] and
[11:53] embarrassment stop me from experiencing
[11:56] this.
[11:56] >> I'm being nervous today because today is
[11:58] going to be the longest, hardest
[12:00] training session I have done yet. I have
[12:02] not ran this far, this hard ever yet,
[12:06] but uh we'll see how I do.
[12:07] >> So, I've asked my friend Jeff to test my
[12:09] conditioning. He's actually competed in
[12:10] HYROX four times, and I want to see how
[12:13] I'll do running just 80% of the complete
[12:15] race with Jeff as my partner.
[12:17] >> We started at 4:30.
[12:19] >> Jeff's scared that I'm going to go too
[12:20] hard and crash and burn.
[12:21] >> For this test, we'll be running 800 m
[12:24] immediately followed by a station,
[12:26] starting with a ski erg. Now, my goal
[12:28] today is to get through the full circuit
[12:30] in under 1 hour. That's because if the
[12:32] top athletes are completing HYROX in
[12:34] around 60 minutes, if I can't do 80% of
[12:37] a HYROX in the same time, I'm going to
[12:39] have no shot of performing well on the
[12:41] final race. Now, this is a duo's race,
[12:43] and even though each team has to run the
[12:45] same amount, you are allowed to tag team
[12:47] the stations. So, Jeff's advice is for
[12:49] Will and I to play to our strengths.
[12:51] Will is a strong dude, and he's [music]
[12:53] probably going to have no problem taking
[12:54] on more of the sled pulls and pushes,
[12:56] while I'd probably be stronger [music]
[12:58] taking more of the burpees, the ski, and
[13:00] the rower.
[13:01] >> Come on.
[13:02] Ooh.
[13:03] >> We're going to get through this.
[13:04] >> But as we were closing in on our final
[13:06] two stations, my body was hitting its
[13:08] breaking point.
[13:11] Oh [ __ ]
[13:17] I might drop.
[13:19] I'm okay.
[13:20] >> Jeff's scared that I'm going to go too
[13:22] hard and crash and burn.
[13:23] >> But for the final stretch, everything
[13:24] just became mental, and I knew all I had
[13:27] to do was to push through the final
[13:29] circuit.
[13:29] >> I see
[13:37] Let's go.
[13:38] Our final time was 55 minutes and 21
[13:41] [music] seconds.
[13:43] I wasn't the whole thing. I had to make
[13:45] some swaps, but
[13:47] that was longer and harder than I've
[13:49] ever pushed. And while I was feeling
[13:51] [music] hyped about our first practice
[13:52] run of the course, I was about to get a
[13:54] call that would change everything. All
[13:56] right, I have some bad news, guys. I
[13:58] just heard from Will's team, and
[14:00] apparently he has a scheduling conflict
[14:02] and he's not going to be able to make it
[14:03] to the race. I mean, I'm honestly pretty
[14:05] frustrated right now, but I totally
[14:06] understand. It's just that I was [music]
[14:08] really excited to compete with Will
[14:09] because I know he's such a strong
[14:11] competitor, and now I don't even have a
[14:14] partner. To make matters worse, and
[14:16] according to the weight scale, I'm down
[14:17] 3 lb. That is not good.
[14:20] I do not want to be losing weight that
[14:22] quickly because that is most likely
[14:24] going to lead to muscle loss if this
[14:27] rate of weight loss continues. Even
[14:29] though I've been eating roughly 2,600
[14:31] calories a day, which is normally enough
[14:33] to maintain my weight, with all my extra
[14:35] activity, I was now in a pretty big
[14:37] deficit. Fortunately, because I was
[14:39] consistently logging my food and weight
[14:41] into my Built With Science Plus app, it
[14:43] sensed I was losing weight too quickly,
[14:45] and it bumped up my calorie target to
[14:47] 2,800 calories per day. And we actually
[14:49] designed our app to be able to adjust
[14:51] your plan and based [music] on how your
[14:53] body is changing, just like a real coach
[14:55] would do. It even does the same thing
[14:56] with your workouts. Every single week,
[14:58] whether your goal is to get lean, build
[15:00] muscle, or just start living healthier.
[15:02] And it's why I've been trusting it every
[15:03] step of the way in preparation for this
[15:05] race. And if you want to try it yourself
[15:07] for 2 weeks [music] completely free, all
[15:08] you have to do is scan this QR code
[15:10] right here, or head to
[15:11] builtwithscience.com. [music]
[15:13] That said, even though my muscles are
[15:15] starting to look and feel a little bit
[15:17] flatter than usual from all my training
[15:18] and weight loss, something happened in
[15:20] week three that started to give me hope.
[15:26] Okay.
[15:28] I actually managed to set a PR today.
[15:30] That was a volume PR, so like most reps
[15:32] I've done
[15:33] at that weight, which is totally
[15:35] unexpected
[15:37] given all the extra cardio that I'm
[15:38] doing. But how is that possible? Well,
[15:40] remember how inefficient my body was at
[15:42] getting rid of lactate back on day one?
[15:44] Lactate also builds up when you're
[15:46] strength training with relatively higher
[15:48] reps. And these evil hydrogen ions come
[15:50] with [music] it, which is actually what
[15:52] creates that horrible burning sensation
[15:54] in your muscles as you push closer to
[15:56] failure. Cardio, especially
[15:58] high-intensity cardio, it trains your
[16:00] muscles to clear all that out. And at
[16:02] the same time, it trains your cells
[16:03] [music] to produce more energy, which
[16:05] can help your muscles work harder,
[16:06] recover faster between sets, and
[16:08] ultimately lead to better workouts.
[16:10] Which might explain why some new studies
[16:12] are showing that cardio can actually
[16:13] help rather than hinder muscle gains.
[16:16] But [music] we'll see what actually ends
[16:18] up happening after my final MRI scan.
[16:20] Guys, so I got some really good news. I
[16:22] just heard back from the organization,
[16:24] and they are allowing Jeff to be my
[16:26] teammate for the race, which means Team
[16:29] Canada is my best friend and I training
[16:32] at a local [music] gym.
[16:33] One week out from the competition, I'm
[16:35] realizing that there isn't much left I
[16:37] can do to improve my conditioning. So I
[16:39] need to instead focus a lot more at just
[16:41] building an actual strategy for the
[16:43] final race.
[16:44] >> What's up, dude?
[16:45] >> Yo. This is Cole Learn, a pro Canadian
[16:48] HYROX competitor who set multiple
[16:50] records and completed the race over 20
[16:53] times.
[16:53] >> The biggest thing for HYROX is
[16:56] maintaining your heart rate off of the
[16:58] start. If your heart rate is too high,
[17:00] uh your muscles are not going to work
[17:02] the way they should.
[17:03] >> While I was burning myself out each
[17:04] trial run on the rower, Cole's advice
[17:07] was to actually do the exact opposite.
[17:09] >> Just think like this is more of like a
[17:10] recovery station. This is a station
[17:12] where I'm not going to make up a ton of
[17:14] time on my competitors, but I could lose
[17:16] a lot of energy and really skyrocket the
[17:19] heart rate.
[17:22] >> Canadians have officially touched down.
[17:25] We're about to go see Big Ben.
[17:29] >> As we got into the stadium and saw the
[17:30] competition from all 16 countries for
[17:33] the first time in person, my stomach
[17:35] dropped.
[17:36] >> I'm not going to lie, the Americans
[17:37] looked stronger than I thought.
[17:39] >> Yeah.
[17:39] >> They're not normal, man.
[17:41] >> And in addition to [music] team Korea,
[17:42] team France has arrived with a high
[17:44] rocks champion on their team.
[17:47] >> All right, we just got in. It is a
[17:48] completely empty venue just for us.
[17:52] This is insane.
[17:54] >> But as intimidated as I feel right now,
[17:56] I know that coming to this event today,
[17:58] I am not the same athlete I was [music]
[18:00] just 30 days ago. A few days ago, before
[18:02] catching my flight, I retested my VO2
[18:04] max.
[18:05] >> Oh
[18:06] god, there we go, there we go.
[18:07] >> Good.
[18:09] Awesome.
[18:12] >> Oh,
[18:13] yeah, you're good. You did great.
[18:15] >> Oh.
[18:16] >> Your VO2 peak was 61.32
[18:19] >> Yes.
[18:20] >> ml per kg per minute. So, you did great
[18:22] job. Nice work.
[18:24] >> You did great.
[18:24] >> You worked 60. 61 is in the 99th
[18:27] percentile. You did excellent.
[18:29] >> What's even more promising is my body's
[18:32] ability to burn fats rather than just
[18:33] carbs for energy dramatically improved,
[18:36] which should help me avoid burning out
[18:38] halfway through the race. It's
[18:39] definitely giving me a bit of
[18:40] confidence.
[18:41] >> There was one team that Canada has to
[18:44] beat, it's us.
[18:45] >> It's It's just us.
[18:46] >> Oh, it's cuz of the hockey sticks.
[18:47] >> All right, bro, you said it. The luck of
[18:48] the Irish.
[18:50] >> Now as for if I lost any muscle after 30
[18:53] days of cardio plus weights, based on
[18:55] the MRI scan of my upper body, there was
[18:57] no change. The same was true for my
[18:59] legs. I didn't gain muscle, but I didn't
[19:01] lose muscle either. As for fat loss,
[19:03] according to my DEXA scan, my body fat
[19:06] dropped by 1%, which is pretty
[19:08] surprising to me considering this is the
[19:10] most calories I've ever eaten while
[19:12] being able to lose weight. Now, while I
[19:14] may may be the most jacked guy here, I
[19:16] am hoping all my training will be enough
[19:18] to make it [music] into the top three.
[19:20] >> You know what? I I love you, dude. I
[19:22] love your content, but
[19:24] I have to beat you today.
[19:25] >> Yeah, okay. You have to. You have to.
[19:26] Okay. May the best win.
[19:31] >> And they are off.
[19:34] >> Coming out of the first lap and seeing
[19:36] so many racers just take off ahead of
[19:38] me, I honestly thought like that's it.
[19:40] We are about to get crushed. I am going
[19:42] to get completely embarrassed. And it
[19:44] honestly took everything in me not to
[19:46] just sprint ahead to catch [music] up.
[19:48] But I stuck to the plan.
[19:51] >> We have got some lovely pacing though
[19:53] from Team Canada there.
[19:56] >> Team Canada is catching up.
[19:57] >> And the next after this is going to be
[19:59] the sled push. This is really the one
[20:02] where the lactic acid can build up in
[20:04] [music] your legs.
[20:06] >> This is just mainly just character.
[20:08] >> Yeah, this is all mental.
[20:09] >> And the more I stopped worrying about
[20:10] where Jeff and I were in the standings,
[20:12] the better we started doing.
[20:14] >> Yes, and you can also see the Canadian
[20:15] team moving into fourth now.
[20:17] >> How's it going? How's it going, better?
[20:25] >> South Korea, they are going to be
[20:27] champions.
[20:28] >> There they go.
[20:29] >> So Anglo-French duo of
[20:32] >> With South Korea locking in first,
[20:34] France locking in second, there was only
[20:36] one podium spot left and two countries
[20:38] trying to win it.
[20:42] At this point, my lungs and legs are
[20:43] begging me to stop. But if training for
[20:45] this race has taught me anything, it's
[20:47] that when you're scared of failing, when
[20:49] everything in your mind is telling you
[20:50] to just quit, keep going.
[20:53] >> May the best win.
[20:59] >> It was a no rep, but they've got it
[21:01] done. And Team Canada goes across the
[21:03] line.
[21:04] Jeff
[21:05] and Charity for Team
[21:07] Canada.
[21:09] >> Oh, yeah.
[21:10] >> a great job. That is a very good job.
[21:12] [music]
[21:12] >> Very good.