Barbell Shrugged - 550 Mile Races w/ Cody Taylor, Doug Larson, Travis Mash & Dr. Mike Lane #845

Episode Date: April 22, 2026

Cody Taylor went from living out of a van on a music tour, signed to a major label and playing after Def Leppard, to setting unsupported fastest known times on 550-mile wilderness trails no one had ever completed without a support crew. He didn't start running until 2020. By 2023 he was finishing 100-milers. By 2024 he was carrying a 53-pound pack through 650 kilometers of Quebec backcountry alone, filtering water from mud puddles, taping the skin off his own back, and sleeping on the ground to eventually crossing the finish line. The question isn't how he survived. The question is how he built a body and a mind capable of that. In this episode, Cody breaks down why strength training is a foundational component of his success in elite endurance performance and what it really takes to go unsupported when every pound in your pack matters and no one is coming to help you. He also covers the mental architecture of doing hard things: why 14 days of solitude in the wilderness will permanently change how you experience a glass of tap water. If you train hard, compete seriously, and want to understand what the human body is actually capable of, this episode is for you.  Links: Doug Larson on InstagramCoach Travis Mash on Instagram

Shrugged family. Doug Larson here and this week on Barbell Strug we talk with ultra endurance athlete Cody Taylor about what it takes to go more than 550 miles unsupported, which means he carries all of his own food and filters all of his own water on the trail. He has no outside help. He is completely alone in the middle of nowhere. That means he's running all day, every day for two weeks straight with a 50 pound pack on his back, which of course sets us up for a great conversation about the kind of strength, durability and mindset that makes something like that possible. And we also get into of course how he uses. his strength training to support his endurance training and how he's used that foundation of strength to help him set records on these brutal multi-hundred mile long trails. He has many great stories to share and we really enjoyed the conversation. Enjoy the show. All right, welcome to Barbels Strugged. I'm Doug Larson here with coach Travis Mash and Dr. Mike Lane. Cody Taylor here with us, ultra endurance athletes and we just found out as well, you're a musician. Let's start off with that. You got signed to a label? Yeah, well, I mean, it was my last It was right before the pandemic, so we recorded this album and it ended up getting signed to a label.

But like we were funded quite a bit of money, which we had to pay back, which all labels, that's just the way it's set up. But I had the opportunity to basically live life on the road, but then like I've been with my wife since I was 16. And I already lived life on the road for quite a while before the pandemic. And it was a very hard lifestyle. I always said, like, being a musician was like, people thrive on the road whenever they had a broken home life. And I didn't have a broken home life sort of thing. So I, it was a tough pill to swallow. I ended up pulling the plug on that journey.

But like my old band, keychain, like we got to tour all of the States, tour all of the Caribians. And then like I said, we started the new band Sixth Sense, created the album. And then my whole goal in life was like, okay, I just want to be a professional musician, you know, get signed a major label. And it happened. but I just I didn't get to tour on that album. I left beforehand, but you know, I got to experience a lot. Like I got to play after Death Leopard. Like, I got to play some major festivals and stuff.

And I got pictures and videos to show, like to show. And it's cool, man. I really got to experience a lot in my early to mid-20s. And then, yeah, like I said, kind of got into the whole. I'm just curious. How does it work? So you get signed on the label and they give you a bunch of money to kind of upfront costs. And then you've got to pay that back.

Yeah. So I mean, don't like, exactly. And don't call me on this too much because like what ended up happening is like we got signed to a major label and I basically pulled the plug in the band pretty quickly after. So I didn't really get too much into the details on on what was going on. But we were funded from what I was told, 250 grand. But that means we would have to go out and tour full time and pay that money back. So like that that's what that's just I guess how it works. I don't really know too much about all that stuff.

Like I said, I was as soon as the logistics are kind of coming to play, I kind of pulled a plug on it. But I, you know, like the genre of music we were playing, it was like called New Metal. If you search up Sixth Sense, you'll see it and you'll hear it. It's pretty good stuff. I was on the first album. And, you know, it's just, it was, it would have been a really hard gig to make money on. And I was just so sick and tired of being broke my entire life.

Like, you know, I was like living life on the road. I was living out of a van. Like, all I had was a cell phone bill. And like, I was just poor. You know what I mean? So I, yeah, like, I got to live. I got to live my dream in my 20s doing the band thing and it was fun. But like, no regrets.

Definitely created a bit of a story story. But yeah, man, just happy I got into what I'm doing now. Is it one of those beats for family? You're either like struggling or you hit it big. Yeah, exactly. And it's like, it's hard, man, because like, I don't know, there's this documentary called, I think it's session musicians. I think it's called, but like basically it's just like,

they're just like interviewing drummers and like guitar players and bass players. And some of these guys are playing with big, big bands, like a band called filter, you know? And they're getting paid like 100 bucks per gig. You know what I mean? So like the songwriter makes the money. But then the hired guns, I think that's what the docmerits call is hired guns. The hired guns are the ones that are like getting paid shit money, you know? So I would, yeah, like I was in a position where I was in the band and I created the music with the band.

So like it probably would have been a pretty even split. But like, again, I just wasn't really, I didn't really want to do another 10 years of my life being broken and being like, you know what I mean? Like it might not even happen anyways. Next to you know, you're 40s still broke. Interesting. You know, hey man, that's not a nice shot.

Yeah. Sorry, deep cut free with us a filter fit. Yeah. That's a great saga. It sounds like a cool phase of life, but now you've moved on to your next thing here. Give us your background in the world of endurance. You've been running, you know, 500 plus mile races and setting records. How do you go from a musician or whatever your past life was into, you know, going straight to some of the longest races that likely exist?

Yeah, I mean, it started like in 2020. I obviously, like I put on a bit of weight from being on the road and stuff. And then I started going to the gym and like literally within three months, the pandemic hit. And I was pretty upset about that. but I'm like, okay, well, I'm not going to, like, just sit around and get fatter. I'm just going to, like, do something about this. I started running, and I really just kind of fell in love with it. And I found I got the same kind of adrenaline rush when I was running, like I did when I was on stage,

playing for thousands of people. And it was really interesting. So I went from, like, not being able to run 5K. And then two months later, I ended up running, like, 40K, like a marathon. And I just kind of went all in. I was like, and I didn't know what the fuck I was doing. I wore a Vance book bag. I had a three liter bladder water and I carried some cliff bars.

And I'm just like bonking on this run, you know, like just learning on the fly. And then, yeah, I just kind of like kept pushing like 21, 22. 2022 was whenever I signed up for my first marathon. I ran at 315. And then I got into the ultras in 2022. I did like an 80K, a 50-mileer. And then, yeah, I just kind of kept progressing. I just kind of like kept pushing it.

So yeah, it's 2023. I ran my first 100-mileer, and then I ran another one. And then basically, at the end of 2023, I ran the Atacombed Desert in Chile. And I signed up to this expedition. I signed up to this expedition because I wanted to meet my coach, now coach, Raids the Hab. Like, he's a legend in the endurance community. And he just kind of like, he just told me, he's like, dude, it's like, if you want to, if you want to move the needle in the sport, he's like, you should check out this, like, you know,

doing these things unsupported, like doing these big trails and doing these unsupported FKTs basically. What does that mean? What does that mean unsupported? Unsupported. No underwear just out there. I actually didn't wear underwear for a good ton of chunk of that, but I was going to get to those stories later.

Unsupported, it's yet to carry all your own nutrition from point A to point B. You have to filter water on trail. You have to sleep on trail and you can't get help whatsoever. So like my first trail I did was 900 kilometers, 550 miles. And we, I started off like a 53 pound backpack. And every day I would lose two and a half pounds because I'd go through my nutrition and sleep on trail and and filter water on trail. And yeah, man, I learned a lot.

Like I said, with the no underwear thing, like I actually chafe so bad on day two that I had to like go no underwear under my shorts. But anyways, yeah, you learn on the fly. So yeah, like 2023, when I ran that out of common desert, like, I learned all this stuff from my coach Ray. And like, you know, that's one thing I always try to tell people. It's like, you know, if you want to do something in life, it's like surround yourself with people that are already doing it. You know what I mean? Like when I was doing the music and thing, I was on Kijiji. I don't know if you guys know Kijiji, but like I literally found I was like rehearsing with bands until I found a band that was like that was with Keychain.

And they were way better than me. But I leveled up to their level. and next to you know, I'm touring all the States. And just like the running, you know, it's like I, I surrounded myself with Ray, a guy that was already doing it. And like, I was at that point kind of like a big David Goggins fan. You know, a lot of people that do my sport are kind of like into the doggins, love them or hate him. He got me into the sport. It's all good.

And my whole goal is like, I'm just going to run, run, run, run, like as much as I can, you know, it's like. But really it's like that would have got old quick. And there's already so many running influencers on Instagram and guys that are doing it all the time. And what Ray introduced me on, this unsupported journeys, it's like it's so, it's so out there. Like, I don't know too many people that are doing it. Like, in fact, I'm kind of like a bit of a pioneer in my sport right now. Like I, the last trail I just did, I was the first one to ever do it unsupported. And the trail I'm doing this year, it's another 550 miles, sorry, 135,000 feet of climbing.

And I'm doing this fully unsupported. And I'm going to be the first one ever do it again. So it's like, it's kind of cool because I'm like building up my story. I'm also like, you know, it's like now I started coaching doing the online coaching because of this stuff. Like I just started trail running. I started doing this couple years ago. Seriously next to you know, I'm training like guys that are running 100 miles, you know what I mean? So it's like it's just kind of cool, you know?

You throw around 100 miles like it's so nuts. Not a big deal. And it blows my mind. How long does it take you to do 500 miles? Well, I mean, it's different because I do it unsupported, right? Like if I had a whole crew, it would be a lot quicker. But because I have so much weight on my back, it took me the, the, the, whenever I got the first record was 14 days and 30 minutes.

So I was moving, but I couldn't move quicker because, like, I didn't know fucking anything out there, man. I was like, I brought socks. I realized I don't wear socks with my shoes because it was giving me blisters. I found that out in day two. The water, the filters I was using to filter water. I was using this hand pump that was extremely slow. It was taking like 30 minutes to filter my water. Like, I learned so much just from the first trail, you know what I mean?

I mean, to even do one day of that, to go 30 miles with a 50 pound pack is a big day. That's a big day for most regular people, man. And for your body to hold up 14 days in a row like that is very impressive. Oh, dude. And like, man, again, like on that first adventure, like my backpack was falling apart because I didn't know what backpack to use. And the straps kept getting loose. And what ended up happening was the backpack chafed my whole back. Like, I started losing the skin on my back before.

I have a picture I post all the time, but like I literally put this trail toast tape on my back and I tape my entire back the next morning and day five and tape stayed on my back the entire trip and got through it. Dr. Andy Galpin here. As a listener of the show, you've probably heard us talking about the RTA program, which we're all incredibly proud of. It's a culmination of everything Dan Garan and I have learned over more than two decades of working with some of the world's most elite performers, award-winning athletes, billionaires, musicians, executives, and frankly, anyone who just wanted to be at their absolute best. Artae is not a normal coaching program. It's not just macros and a workout plan.

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at your absolute best, physically and mentally, when the stakes are the highest. To learn more, visit Arteelab.com. That's A-R-E-T-E-Lab.com. Now, back to the show. never going to be a perfect time like i guess the moral story is like they'll never be a perfect time and whatever you want to do in life it's just like but you just got to do it man just like you know what i mean live through the experiences and it's the only way you're going to get better right so how does one train for this like how does one train yeah well i mean that's why i reached out to you guys because like i i'm so passionate about strain training like that's literally where i put all my focus like i taught people that love me yeah yeah people look at me and they think

oh he's the guy that runs all these miles like honestly man i don't run that much just Like, I did in the beginning, but now I realized I got it. I got in between the years to be able to move that kind of distance. So I train with attention and I do a lot of strength training. So right now, so I strength train all winter. Like, I'm 180 pounds. I'm 5'7. Like, you know, my, like I got.

You're not little. Like, you know, like I was benching like 280 pounds, man. Like I was, I was like, I was moving some pretty big weight this winter. Like, I was kind of following the Greece to group protocol. I don't know if you guys heard of that, but. I was falling in the eye this winter and man I was getting my numbers through the roof from it and but anyways like I I'm so passionate about strength training and it really translates well to what I'm doing like I still could run a 5k I just ran a 5k the other day in 19 minutes like I'm still pretty quick too

I still got the legs on me but like yeah man strength training and then and then springtime whenever it gets into the season where I'm going to start running more I'll go out to the mountains and then I'm like doing like mountain repeats or I'm doing like what I usually like to do to prepare for these big things is like two back to back big days. So it's like I do one big day, camp out, do it again the next day and then come back home and do my strength training. Right now I did mix things up a bit. It's something I just started doing again. I used to box when I was younger. So I kind of I stepped away from the strength training a bit because my cousin was a professional boxer and we got a pretty legit gym in my hometown. And I just have to shake things up a bit. I think,

you know, we call it newbie gains, right? It's like whenever you just shake it up and whenever you just do something different, it's like, you notice the difference in your body and your body reacts, I love switching things up. Like this year I was focusing a lot more on kettlebell work and dumbbell work and like, you know, my core was starting to thicken up.

And so I'm always just trying to switch it up. I'm not just doing the same workouts year after year. So right now, like I just started, I'm two weeks into it, just strictly boxing and running and I'm having fun of it, just all calisthenic work. And yeah, man, I did it. I front-loaded a lot of strength training this winter. So, yeah.

I think he's on to something like funny because, like, I coached one of the best weightlifters in the world. And, like, we just, he was getting super bored. So we completely switched everything up. And then, like, power. It looked like a powerlifting workout, safety squad bars. Next thing you know, and I thought for sure he would go backwards. It was his idea. I give him complete credit.

And next thing you know, he starts getting way better. It's my man. Manani is a thing. It's a thing that we ignore and like, but it is, I mean, it is something you can easily track, you know, Manani. Yeah. Yeah, like I've been coaching athletes right now and like I have a really good coach in Cornwall that was teaching me a lot of this like string training like with kettlebells and whatnot. I'll give him a shout out, Tyler Tuchette. I searched him up there, K-Man Strong.

Really, really good coach. He's been at it for a very long time. And I started kind of learning my programming through him and then I was implementing it with my client. And dude, it's like all my clients are noticing gains like like crazy. It's like every single one of them are like noticing a huge improvement in there. It just like what they're doing in the gym getting stronger and everything. So it's, uh, yeah, man, just shaking it up a little bit and just just trying new things. I think it's really important.

So like I. Yeah, man. What's that sorry? I think, no, I was just agreeing. I totally. Yeah. Yeah. So like, you know, it's like running.

I love running. But like I, if I was run all year round like every day, I'd get fucking bored with it. You know, it's like I don't want. Yeah, exactly. So I really enjoy the seasons, man. And winter is the season of just strength training and getting fucking jacked. Or boxing, he said like, yeah, boxing. But again, it's like, I haven't done this. I haven't done boxing since 19 years old. So, like, this is something new to me.

I just got back into it. But, like, the condition is insane. Like, I'm doing three days a week and there are three-hour sessions. Like, I start off with, like, 30, 40 minutes of skipping. Then it's all calisthenics. Then it's core work. And then it's hitting the bag and doing mid-work. It's just like, so it's like, I, what I like, I like, I'm in a gym full of, like, guys.

So there's no distractions, like, no women, right? And I'm in there. We're all getting after it. They're all a bunch of savages. And like, I don't know, man. I just, I'm really enjoying it. Like, I just, I feel like it's just, it's been fun. Like, I like that, you know, getting into that headspace is just kind of getting

after it. So cross training. I feel like, you know, what you're talking about is just like lots of cross training and like keeping things fun and interesting. Like, yeah, yeah. I agree. And like, I really, I'm a big George St. Pierre fan. I don't know if you guys.

Oh, me too. Me too. And dude. Yeah. Yeah. Yeah. Yeah. Yeah.

Yeah. Yeah. He just did a podcast. I forget with who there. It was like 30 minutes long. But like he was just talking about like how it's all calisthenics that he does and like sprint work. And like, you know, it's and he's the guy's, he's a beast, man. He's Jack.

He's been out of the frigging league for like 10 years and he's still, he's still Jack, man. So it wouldn't fight him in a million years. Yeah. You know what I mean? So. Yeah. I think the through line there, you know, aside from avoiding monotony and hence overuse from the same patterns, it's always worth the reality of you still are training.

a lot of time. Yeah. You're still used to being active for that duration. Boxes. Just your modalities. Exactly. The heart just knows the heart has to work. Yeah.

It doesn't care where it has to pump. It just got a pump. Yes, so hence, you know, I like that. Agreed. I mean, actually one question, because nothing against long distance running, but I'm going to let you take a wild guess how much of enthusiasm I have for ultras, but I do have respect. What brought you towards the progression of distance and not just like, you know what? Maybe we'll just do 5Ks faster and just keep you.

doing that yeah what may go my k-10-k-half-old it's honestly like like again David Goggins has this one line it's the best way I can explain it when you run 100 miles you gain seven years of life experience so like when I when I do these things and and I believe it man because when I do these things like you know how like getting water out of the tap how much I appreciate that now you know what I mean like just a simple thing like that like I'm serious like sleeping your I see your point see sleeping your own bed like I get home and I see my wife after 15 days it's like I don't know man you just appreciate life so much more and I think that's really important because we

get so caught up like you know we order fucking skip the dishes we get a burrito sent to our door and like you know it's like everything's so easy everything's handed to in life and I think just doing hard things man is like it's humbling you know it's it's it's really important for all of us do hard things and like you know and I don't think no one has to run 100 miles I think it's I think it's not for everyone and I don't think it's the healthiest thing for sure but at the end of day we are meant to move you know what I mean and back in the day people used to move all day long you know what I mean they used to move at least to have to hunt

for their food you know what I mean and they used to move for days so it's like it is very primal you know it's a very primal thing to do to be be out there and move day after day and you know what the crazy thing is man is when I'm out there on trail especially for two weeks the first three four days for sure it sucks but then you get your trail legs and then it's like that's all you know how to do is move and your body adapts and honestly like if i had food continuous food in my backpack i could probably just keep moving like honestly like it's crazy you get to a point where you're just i don't know man your body adapts that's all i got to say so what pace do you run at you know like when you're doing i guess i could do the math but like you're doing 100 miles like how many

miles would you go a day it's hard because i'm doing kilometers right i'm a can't I'm good with kilometers. You can do it. Are we only do freedom units on this podcast? I can go either one. Yeah, I mean, it really depends, man. So it's like, because like what I'm doing is out in the mountains, right? So it's like usually when you're doing, what you do, what you do?

Yeah, like my next trail is 135,000 feet of climbing. That's like climbing on ever, it's like five times. So like, it's kind of funny because like, you know, what I, what I call it, whenever I did the last 900 kilometers, 550 miles, I call it, I call it. called it the ugly shuffle because it's like a little bit faster than a walk, but it's a little bit slower than a run. But like honestly, when you're moving for two weeks straight, it's a running effort, you know what I mean? But like I was moving maybe like with filtering water with like, you know what I mean, nutrition and like having to like to take breaks, air out your feet because you have to do all these things, right? You have to be smart out there.

I think I was averaging like 10 minutes per kilometer or something like that 12 minutes per kilometer. So but that's like that's including all the stops. So it's like again, man, it's just it's just more of an effort thing. It's not incredibly fast. You know, a lot of people would be like, I could do that. But then, yeah, you couldn't. Shut up.

Yeah, exactly. You know what I mean? So it's like, it's just, it's incredibly hard, man. And that's why, like, these trails that I'm doing, they've been around for hundreds of years and, like, I'm the only one that's ever done it unsupported. Like, you know what I said, man,

I did, but what's cool is that I think in 10 years from now, like the sports constantly evolving, right? And, like, everything keeps getting lighter. Like, you know, like nutrition, people are getting that more dialed in. Like, the power bank that I use, because I have to charge my phone because that's why I navigate, right? But the power bank I bring,

it's like it weighs it over a pound. But like, you know, in 10 years from now, I guarantee you that's going to weigh next to nothing. So the backpack weighs on. It will come down in 10 years from now. And then next to you know, people are going to be going for these unsupported records. And then they're going to be looking at me being like,

who is who the hell? Who is that crazy fuck that did that? It's so funny how everything evolves like that. You know what I mean? So it's like, it's just cool that I'm kind of, and again, dude, because like now that I'm doing this whole online coaching and I'm training these endurance app,

it's like, I believe in, you know, walking the walk. It's like, if I'm going to, if I'm going to be a coach, I better be doing stuff that's also pretty crazy, right? And like, it just kind of put me in a whole other level. And that's why it's like I built my coaching business up in like, in less than a year. I used to run a heating cooling company. Like, I was into trades my entire life. And then I just started coaching like a year and a half ago.

So. So. So. Or not, like I started running. I've never, I've always been, you know, a lifter my whole life. But in the last two years, I've started running like. I never thought I would fall in love with it, but I'm so intrigued because I can sit a PR, you know, I don't have anything to go to beat.

And so, but like, I'm so intrigued now by running. And like, I can't imagine 500 miles. But I see what you mean. I can't imagine being out there for, like, 15 days. And you come home, my God, how hot would your wife look? I mean, like, my wife is hot every day. Like, I would devour it. We are recording.

Smart man. Like, but like, dear Lord. Yeah, like what's like to have that level of solitude like 14 days you don't you don't talk to anybody there's no interaction You're not you're not on your phone on social media you're not getting all the inputs of daily life You're presumably around beautiful scenery like yeah Yeah, so I'll be out there just by yourself for that long is very unique I'll tell you man so the last trail I was on it was very adventurous like there's more moose than people out there and Like black bears and everything where were you where was this this was in gas space it was up it was up in Quebec and it's it's called the international Appalachian Trail. And like, like, dude, I was, I saw a ton of moose out there, man. I got some

moose stories and like I even got videos of them, like some real like encounters where I thought was going to get trampled. I've heard they'll kill you. I heard they're more dangerous than a grizzly bear. I was more, I was more scared about the moose than the bears for sure. But anyways, yeah, like, so I didn't listen to music for the first nine days. And then the moment I got up in the morning and day 10, I put the earbuds in. And I couldn't help, but I cried literally all day long. Like and that's that's the crazy thing about these things dude. It's like like on the Bruce Trail. Like I was to cry.

I'm like, I'm tough as nails. I don't cry. Like I lost my best friend at 21. I didn't cry. I lost a lot of great people in my life. I didn't cry. And I'm like,

I thought it was just like a tough thing, right? And then I did the Bruce Trail and like, dude, I felt all the emotions. Like I cried. I hallucinated. I laughed out loud. Like so it's like you tap in all these emotions and like you realize how beautiful that moment is whenever you start crying for no fucking reason.

You know what I mean? It's crazy, man. Like, it's crazy. Like the Bruce Trail, like the power sleep, like another thing. I just, before I forget on this topic, like the first trail I did, I didn't take magnesium. And I didn't sleep the first seven days. And then I had the back half. I was like so sleep deprived. So I started sleeping, but I only slept four hours.

So I was hallucinating every single day. And then the International Appalachian Trail, that was the only thing I changed was taking magnesium, slept like a rock every night, didn't hallucinate for the entire two weeks and moved incredibly well the entire time. How much sleep per nine? The IAT, I slept a little bit more. I think it was like anywhere between six hours, six to seven hours.

Wow. And then, is that like you're sleeping on the ground? You're just uncomfortable or like you would think of your hiking slash running with a heavy pack all day long, but you'd hit the ground and you'd be out. Well, I mean, on the Bruce Trail, I think, I don't know. Like, I don't really understand like how it all works. But my coach told me is like, take magnesium with you next time.

And I was like taking a lot of magnesium. And that seemed to work. Because on the Bruce Trail, it was adrenaline rush. My feet were pounding. Like, you know, your body's not used to moving like that crazy and like that much weight on your back for that many days. So like your body's just kind of reacting. But then it's like when you post up and like you got like a certain amount of time to sleep. Then you're constantly getting stressed out.

It's like the later it gets. Like, oh, God, I got to get up and do this all over again. So then now it's in your head. So I didn't sleep like for the first path for that first trip. And then and then yeah, like the Bruce Trail. Like, dude, that was a crazy story, too, man. Like, I pushed with, like, no sleep throughout the first half of the trip. Thrown out a bunch of food in the beginning.

Because my coach told me, whatever you don't eat, throw out. But then in the last 100 miles, I started realizing I was running out of food. And then I ended up doing the last 100 kilometers, like a pocket full of pepperoni. And I lost, like, 30 pounds. I did like a 50-hour push with no sleep. Like, talk about hallucinations there. Like, I was hearing my name on trail. And I beat the record by five hours.

It was like one of those. I was like I was like I kept telling myself when okay code like what are you going to do we're going to post up camp out and not get the FKT not get the course record or we're going to push through and dude like in Tobramori up there like it was so dangerous there's rattlesnakes there was like 200 foot cliffs and I'm trying to navigate I'm like my I was getting tunnel vision so I was like starting I'll start out panic attacks but then I managed to move so slow but got the job done so man like again you know I love telling these stories because like it's crazy what the human body could do, man.

It's crazy. And like, you know, I started tapping into like those fat cells. So then like I, without going with nutrition for that long, all of a sudden, like I started, I started like getting a crazy amount of energy. So there's something to say about that too, you know, it's like I really, really tested the body of the first adventure. The second adventure, like what I just did last year, it was so, it was, it went flawless. Like I had nutrition all the way through. I slept all the way through. I was, I was, I had that much more experience.

you know like I learned how to like load my backpack properly like my first adventure I had all my heavy shit on the bottom of the backpack so when it's when it ends up happening is you got to like lean forward to like compensate oh yeah what you got to do is you got to put all the lower little lighter weight all this the light of stuff at the bottom of the backpack and then everything in the middle that's heavier and I only learned that on like after the Bruce Trail you know what I mean so after the Bruce Trail I was like I had to go see my buddy there a chiropractor like had to crack me and adjust me and then after the IET I'm like I was like staying up straight like saw my work for like i'm built for this shit you know like i was just it's just crazy how much just a little bit experience can go a long way i see what you're saying now of why how far up coach could go like things like that we save you a lot you know you're back you know especially like an older guy like me my back starts hurting it's a rap it's gonna be it's gonna be downhill from there so like yeah yeah i i got a buddy who's a real mountaineer and and early in his um kind of hiking career before he got into like serious mountaineering when he was younger he made a mistake one time and ended up in a situation where there was no water sources anywhere near him and ended up like on the

ground like riling in pain like in like full body cramps like didn't didn't have the fluids and have the electrolytes hydration was like this enormous issue and it was a painful experience that he kind of barely got out of are you are you very consciously like going from water source to water source on your phone like how are you over 500 miles ensuring you're getting water at the appropriate intervals. Yeah, so that's a good question. And like, I remember on the last adventure, like, just like just like just talk about the importance of sodium.

Like, um, I remember day two on my last adventure. Actually, this is pretty funny. So you see a stick right behind me? So that, that, that, like I broke my trekking pole on day one, six hours into my last adventure. And unsupported, you can't stop at a store and pick up gear or anything. So I found that stick and it like, on day. day one, six hours in, and that stuck with me the entire way.

So I had a panic attack because that was like, that was a big deal. And it was like waste 10, 10 times the amount of my trekking pool. And then, and then right after that moment, I was climbing up this hill. And my legs started like, like, I don't know, man. It felt like a lightning bowl hit my legs. And like, so I, so that's what I made. So I went, I went back down the hill because, like, I realized, like, I need to get some sodium in me, like, stat, you know? So I, I filtered the water.

I took element, put in my. bottle, put it down a whole element, and then climb that hill and I had no issues at all. So it's like the importance of sodium is incredible, man. Like you really need to be dialed with that stuff. To answer your question, though, it's like there was, there was days though. Like on the IAT, I had a towards the end, it was so hot and so dry towards the end of that trip that I would go since that six to eight hours without seeing any water, groundwater. Were you freaking out?

I was a little bit, but again, like you, your body adapts. So like whenever I was that late into the trip, I'm like, I was already like, I was like barely taking that much any sodium like throughout the day. Like I was taking it, but like not nearly as much as the beginning. And then like I always carry I never like I'll always carry like maybe 200 militators of water at all times because nutrition is important too. And like whenever you're moving for that long, it's that hot. Like sometimes you're eating a bar and like if you don't have water sometimes it could be really hard to just down. So if you need water kind of put that down. So I never go like fully empty.

I always keep a little bit just in case. But man, yeah, I would go hours and hours and hours without water. And like sometimes, yeah, sometimes that's just the way it is. And like, I use Guy in Maps and like I will like look and see like, you know, where the water is and how far and stuff. But like, you know, sometimes it could be dried out or sometimes there's water sources before that. So I mean, honestly, I have two different water filters.

One, I just did a post on this the other day. So one's the B free filter. It's like you fill up a flask and it's super quick. You could fill up your bottles in like 30 seconds. The other one is the hand pump. And this is what I used on the Bruce Trail and this is all I had. But like this hand pump comes with the hose and like you could find the dirtiest puddle and like it's like the smallest little puddle. And like it's filter.

You could suck that thing right dry and like filter your bottles. So it's like I carry I carry that one everywhere just in case. Because even. I'd be a little nervous. I mean, I have to get a mud puddle and go. Oh God. Please filter. Yeah.

Yeah, it is, it is scary shit, man. Like, for sure, it's, uh, yeah, you don't want to be going too long without water, especially Did you ever get sick? Did you ever have water that even when you filtered it, maybe something got through and No, no, I've been pretty lucky. Everything I've filtered out of, it's like, even, even the dirtiest puddles, like usually, like, like, especially that hand pump, the MSR one, like, they're, there, it's, it's extremely good.

Like, it does a really good job. Like, my coach told me, because he's a crazy fuck too, man. And he, like, he ran the desperate stuff. in like and uh he was telling me like he didn't he went like hours without water and like he went to like this one water source where there was a dead fish in the water and like he he had no he had no choice he had to filter the water and used that pump that I had and he filtered the water with that dead fish right next to it and didn't get sick so it's like dude where was that in 1800s I bet some of the settlers who went out west they would have

love that thing man you remember playing the Oregon trail how many people died of dysentery yeah and that's a true story yeah oh 100 percent On the sodium mix, that makes perfect sense from how much sweating you're doing. And what's the other stuff that you like to bring for food? Because carbs, I've seen the arguments that go a lot of fat just because it's so calorically dense. You have less weight going with you. What do you typically like to do on the nutrition side? So this year is going to be a little bit different.

I'm trying to really bring my food down, like in terms of weight. So I have my list of my phone. I haven't even tried it yet. It's like, but it's more like macadamia nuts and and all kinds of like nuts. Like stuff that's really high calorie, but really like lighter in weight. But the last two adventures, what I was doing was like a lot of like Lara bars. You know, layer bars, they're like three, four ingredients. I would do like pepperoni sticks.

Like the last trip I did, I did like eight fuzzy peaches, like just singular peach peaches there. So not much sugar. I try to, I was trying to stay away from the sugar, but like I think I kind of enjoy. it, but again, it's like, it weighs a lot for not much calories. So, yeah, just try to eat stuff where it's like, you could read the ingredients. Like, you know, like I mentioned you before, like, I was eating cliff bars in my, whenever I didn't know what I was doing. Like, do when I would eat a cliff bar, it would sit in my gut.

And I'm like, I would just feel like shit of my run, you know what I mean? And I know a cliff, I wouldn't recommend a cliff bar at anyone if they're going for run, but I didn't know anything at the time. But anyways, I like, just something like that, even on a through hike or an adventure, what I'm doing. It's like I'd rather layer bars. I'd rather stuff where you could read the ingredients. I think that's really important. So and then I was doing one dehydrated meal a night and just like, yeah. So I'd boil up some water. And then I'd usually put like the pepperoni inside the meal and then just so add calories to it and more protein and stuff. So you mentioned bears earlier.

Are you sleeping in a tank? You're just sleeping on the ground. No, I got a tent. And then I basically I don't have an air mattress. I use like this like foam mat because it's way lighter. And I'm a back sleeper. So like I could basically sleep on anything. Okay. So regarding bears, like you kind of mentioned this before. Like you ran out of food and you went 100 miles without much to eat.

But if if there are bears, I'd imagine you're keeping this huge bag of food away from your tent. You don't want the bear coming into your tent searching for food. Do you hang it from a tree like I've seen people do before? And or if a bear does get into your bag and eats all your food and you're just in the middle of nowhere? Do you have a backup plan for this? No, I just sleep with my backpack right next to me. Because like... He's fighting the bear if the bear feels good.

Well, I mean, hear me out, though. So it's like, I'm not in grizzly bear territory yet. If I'm in grizzly bear territory, I'd definitely be doing, like, there's like a triangle effect. It's like you eat in one corner, you stash your food in one corner, and then you sleep on the other corner. I would do that if I was in grizzly bear territory. But in Blackbird territory, it's like there is.

they're usually they're like big raccoons honestly like they're they're pretty skittish they don't want anything do with you um like i was like because like i don't really have too much experience with wildlife because i'm just fairly new with the sport but one of my buddies his dad's like a really big hunter and i was like really nervous about the moose my last trail and he's like honestly he's like code he's like all you have to do is piss around your tent and he's like they'll they won't want anything do with you like especially yeah moose like he's like if you just pissed around it pissed around your tent there before you go to bed, which I always did. It's like, I'm in middle of nowhere.

It's like I'm so foreign to them. It's like they're not used to seeing people. Like they're used to- Black bears normally aren't going to mess with you. Exactly. Yeah. Yeah. So I want, like I don't carry bears, gray.

Like not, like I said, not for black bear areas. But, yeah, man, I don't, you don't really hear too many stories of people getting attacked by black bears. I believe or not, I had it. My great-grandfather was like a legendary black bear hunter. He killed over a hundred bear in his life. Oh, yeah. There's books about this dude and, like, there's a monument where I'm from of this guy.

When I was eight years old, I was walking. I was maybe 100 yards from my house. And then there was a bear 100 yards for me in a triangle. And I'm looking at the house. I'm looking at the bear, deciding what to do, you know, like, do I stay here? Do I run? And finally, I ran, but the bear, it left me alone. But I was like, I'm done.

I'm eight years old, but, like, it didn't mess with me. I'm just imagining the bear like, that kid's freaking out. Like, look, I hope that kid's okay. Boy, that guy looks really stressed. He's like, I've already eaten. I'm full off these berries. I'm good. So you've mentioned the IAT a couple of times.

You mentioned the Bruce Trail a couple of times. Are there a bunch of other, like, famous, well-known trails that are still on your list here? Well, I mean, the one I'm doing this year is the Vermont Long Trail. And this one here is, it's a premier route, especially on the FKT in the FKT world. Like all the major athletes, the best ones in this sport, they've done that trail. They've gotten the FKTs on it before, but only from point A to point B.

So what I'm doing is I'm going to do it unsupported, but as a back and out and back, sorry. So it's just doubling it up, doubling up the elevation. I'm kind of, I'm taking on this challenge because, like, it's closer to home. I was going to do something in the Northwest Territories this year, but like I'm still in the middle of, like, building my business. and just like I have a lot of other focuses.

Like I'm not just strictly doing the athlete thing right now. So it's like I like to do a big project year because it keeps me discipline, keeps me like motivated to train and whatever. But like this was just like a project that was really close to home. It's like in my backyard. I get to train over there. Where do you live now? Sorry, where are you?

I'm in Canada. I'm like right in between Montreal and Ottawa. It's town called Cornwall. I'm like right on the border actually the state. So I'm usually training upstate New York like the Adirondacks. as usually I'm training all time. Yeah, I was at Lake Placer for a minute. Yeah, Lake Placson, like, I'm there all the time.

So I'm usually, that's where I'm always training. So yeah, man, it's the, I, and like, you know, in terms of like, you know, what's after the Vermont Trail? I was like, dude, I'm always like, I'm just like, I said a goal, try to get it done, and then I go to the next goal, you know what time of the year? I can ask that. I usually, right now, I've been like in August because it gives me the summer months to train and kind of get prepared.

and then August it's still like there's no black flies and and then the days are still long and it's still nice weather so how long will take you to how long is this trail I'm just curious like how long in terms of it's like 14 days again or something or well because because of the elevation because this trail is extremely hard I'm going to expect anywhere between 15 and 20 days um so yeah it's like this this one's a lot of climbing too just like the iAT the iat i just did was 650k with 85,000 feet of climbing. So that like, you know, that took me and I was moving. Man, it was a good effort.

And it took me 14, or 13 days. I'm so intrigued. Wait, so you keep using this term FKT for fastest known time. Is that, as opposed to just like a race record or whatever. Like, is that just you say you did this? And people go, I guess you did it. And they just believe you or what does that world look like? There's a website, fastest known time.

And like, so like I have like a garment tracker. Like you have the watch and stuff. And then basically you just upload, you got to have proof, right? Because you can't just do it and be like, yeah, yeah, I did this thing. It's like, especially I'm supported too. It's like there's so many ways. I mean, there is a bit of an honor system for sure. Like on the Bruce Trail, like I had all my putt.

It's so funny. I had all my food in my backpack. But then I would walk by a grocery store sometimes. I'm like, fuck, you know what I mean? It's like, I would love a Coca-Cola right now. You know what I mean? Yeah, but that would be like, bitch move to do it. You know what you know?

Yeah, exactly. And like, I want to be able to sleep at night. And then also, let's say if you did stop and you had your watch on, it's like your watch is tracking you right to that. It tracks you right into the grocery store. Exactly. He is foraging, foraging through the produce aisle, okay? Be damn. He's gathered.

All the do is right now. Hunting in the butcher's shop, you know? Yes. It's all good. Wow. Didn't that happen to like a guy in Survivor or one of those reality shows or like they got like actual photos of him like in a grocery store or something very similar and it just like fucking blew up the whole thing? that's so funny that's not funny i just i'd be so much i keep thinking about uh was the show alone like you're gonna go out there with like a crossbow and like you know if you come across

some small wildlife creature that's bonus calories i mean you know one day it would be kind of cool like i talked to my coach about that like the appalachian trail is something like 2 000 miles i'm like if you did something like that unsupported like you'd have to hunt for your food but that that could be maybe one day maybe whenever i have a lot more experience and and and i start getting more to fishing and hunting. That could be cool. You take a gun with you? Oh, wait, you're a camp Canadian.

Yeah, no, I don't take it. Yeah, I don't take a gun. It's like, yeah. I was for sure. There's no chance I'm doing a show that one. Well, I was going to say, I will, though. Like, if I'm in the Northwest Territories and you're in brown bear country, it's like, yeah, for sure.

I'm getting a gun. Yeah, you're carrying a gun for sure. Like, a big one. Yeah, exactly. A grizzly bear? Oh, my. Yeah. Yeah.

No, it's, I don't know, man. There's, like, people have been doing this adventure stuff for a lot of years and it's just like like I said it's very primal it's very it's something that you know what I want I want to adventure the world with my own two feet and I want to do these things like I don't know man it's just fun to see to see parts of the world that no one else can't see unless they go out there and hike it or run it or do whatever it's like it's pretty cool man like that last adventure that just did was so it was so out there like it was to the point where if I was to get hurt I had to hit the SOS button get airlifted because like there was nothing around me no one around me

you know what I was going to be my other question so you do have a button if it goes terrible. Yeah. Yeah. You got to play it smart, man. Like, I'm not, I'm not that much of a dumbass. You know, it's like you got to, you got to play it smart. And like I, I, I'm all geared up, I'm all prepared for this stuff.

And I'm trained for it. And you got the nutrition, you got the filters. And then like, if shit goes sideways, you know, you got, you got the clothes to dress up, you know, set up your tent or whatever and they camp out until you get help, you know what I mean. Okay, good. I mean, yeah. Yeah, I'm not going out there like, you know, gambling my life here. It's just like, I mean, obviously, there is. dangerous moments yeah there's dangerous moments when you go out and drive in the grocery store you

know everything's a risk but you also you know you need to be calculated risk yeah that's where you wear the seat belt that's where you got the airbag so it's one of those things and then of course that's when you learn like yeah the hand pump is not the good thing to do over the long distance but it's still a hedge you're going to have in case you find yourself i would love to get to the point to do something like that be like just like to be out the several days of just like by myself it's it's so i think yeah man i just find like we like man you we get so caught up and so like especially me is doing social media stuff and then like you know being a coach and then like you're just constantly around people and and constantly on yeah yeah always on you what I mean it's like and I don't mind that too but like it's

really really good to get that reset and it's really good to get out there and do those things and yeah man I just like I don't know that's why I love the ultra the ultra community too it's like I find everyone's really really friendly everyone's really like they want to help you out like whenever I got into this space, like whenever I was taking on my first trail, the Bruce Trail, like I reached out to the guy that I was trying to break his record on. And he ended up like basically like like coaching me through that experience. He like, because I didn't have any experience. And like he was like, you know what I mean?

So like the guy was like walking me through and how to basically get this job done. And then I beat his record. And and then you know what I made. It was like it was the greatest experience ever. So it's like I want to be able to get back like that too. And that's why coaching is just so much fun because like now I'm being able to get back right now. And somebody will eventually be yourself. And that's just the beauty of it.

Yeah, man. Yeah. So you're coaching primarily ultra endurance guys or you're coaching just regular folks as well? I'm doing a bit of both. I recently just started niching down on endurance athletes only because, well, my accolades and it's been easier to kind of just promote that like with social media and all that stuff. But like my wife's the nutrition coach and we run this company called New Normal. Like that's our logo.

We have our own app and stuff, and we just coach our, we coach our clients through there. But, like, we have, like, we have a 16-week program. We just help people just, like, you know, level up, whether it's like they want to have more energy to clear their kids or, you know what I mean, they want to run their first ultra. You know, Franny takes care of the women that are, like, having a hard time, like, with binge eating and stuff. So it's like she really kind of takes care of, like, that side of that of the business. So, yeah, man, it's run fun. just kind of this is me understanding more of your sport if you obviously come across another traveler and you guys are going the same direction like i guess technically if you guys were to share

a meal that you might be broaching the rules yeah one of those things of like yeah you guys can hang out but no like hey would you like a snickers bar yeah exactly how often does that happen do you run across people out of the millnower well this is what i was crazy thing about the bruce trail like i was uh they kind of blasted my story on the news and stuff on tv and uh i remember people were like so intrigued in my story so people are coming out on trail and uh and they were like wanting to run with me like pace me basically and i would have to stop right on trail i'm like sorry dude i can't i can't have you pace me because like you know i again lie about it but then what if they pulled their phone they start filming that they're running with me and stuff you know what i mean it's

like shit like that like yeah and i remember it was some weird moments like i remember i was like all fucked up one day and i'm like got up after taking a like a bit of a break put my backpack on and then i look up and the guy's like, hi Cody. I'm like, no idea who he is. I'm like eight hours away from home. Oh, he is. So even if they're just there, like giving you like almost like psychological support, so to speak, like not actually providing you with resources, food, water, et cetera. Like, that's still against the world. Yeah, I still consider support. And again, it's an honor system. Like I could just say nothing happened by like, you know, it's, uh, I mean, you know, again, again, though,

it's like the trails open to the public. And if a guy just starts talking to me, just because he wants to talk to me, it's like, you can't really, you can't really, you can't really, like, you know, you can't really step away from that. It's like it is what it is. So, yeah, that's just the way it is, man. I'm just the, I'm not going to lie. If you ever do, or when, you do the Appalachian Trail, that's actually a decent proximity to where I live in, same thing with MASH,

because we're both on either side of that mountain range. And so I might just try to time it and just like, hello, Cody. How are you feeling? So I won't help pace him, but he's going to run real fast for at least the next kilometers. Exactly. And with the sport and as you talk about how it's developing, do you, so power lifting. Originally, it was just throwing a pair of throwing a belt and a belt was new. And then they came up with squat suits with knee wraps. And I know I'm seeing this out of chronological order. And then it went back to raw lifting. It's like, no, dude, sleeves in a belt, maybe knee wraps. We're not doing

multi-ply gear. Do you almost wonder if your sport might fork like that? There's essentially the group that's trying to get the most like space age lightest equipment possible, I don't know, strapping helium balloons to their backpack to make it lighter. And then the group that it's like, no, you start with a 50 pound pack and so

and that's your starting weight. And the idea is you have to finish with X amount of weight as well. So there's kind of almost like a two tier. So hence like your records are still fair because that's the thing that we've got in the sport of weight lifting and otherwise where it's like they've changed the weight classes. So the records are kind of changed.

but they're still like the person you think about. Yeah, I don't know, man. It's hard to say because like, like the gear, like even shoes, shoes are constantly on lighter. A backpack, like my backpack way is like, you know, you think about it. It's like how much more can they improve? But like, I don't know, man, things are always surprised me every day. But like my backpack weighs like less than two pounds.

But I think the biggest thing is just like, you know, it's like, like I said, it's like the nutrition. I feel like the nutrition is going to get even more dialed. And then like things like I said, like gear, like, even a tent, you know, my tent's pretty light, but again, be a little bit lighter. Battery banks. I just, I think, you know, people are going to, like, they're going to go. They're going to try to, like, light in the pack as much as they can.

They're always going to be pushing for a better time. I think that's just the reality of the way it is, it's going to be. Because, like, you know, like, my coach, my coach is the ground, well, he's a little bit older than you guys. And, like, you know, he was talking about, like, that garment in reach, like, my satellite device. He said back in the day, it used to be, like, the size of brick and he used to weigh as much as a brick. like I'm not going to carry a brick just to be like oh this is the way they used to do it back in the day you want to be and I'm going to keep I'm going to be the way things used to be 40 years ago I'm like no I'm like I'm going to fucking rock the garment and reach that weighs next to nothing like you know and that's something it's like you know yeah wood bats and baseball like obviously if they gave every pro baseball batter a metal bat you'd see more home runs possibly more pitchers that would have a real bad day because I think it's kicked back to me and crazy. of velocities. And so it's like kind of like, what would be the equivalent of like the wood battenure

sport? You know, what would be the thing that they'd be like, hey, you still need have this, but I mean, food is always going to weigh what it is. You've got literal density laws. You can only make things so dense. You can only drive food so far. So I don't know. It's an interesting problem.

It's a very interesting question too. I don't know. Like, it's really hard to say. And again, like, I'm so new in the sport too. Like, I'm still like learning how like what gear to use. And like, you know, I've only, like, before the. Bruce Trail, like I bought all my gear five, five weeks before my adventure. And I was like started camping out and started training with my gear.

So it's like, you know, I like my experience level of this is not very high yet. So yeah. You know, two weeks is a long time. You can't really predict the weather or even like project the weather accurately over a 14 day period. Like have you ended up any situations where you're just like fucking just soaked to the bone and you're running through lightning storms for three days and you didn't expect it. And it's like just you're trying to, you're trying to get the best time. impossible and that's obviously going to throw a monkey wrench in the whole situation yeah so the bruce trail

i definitely ran to some some bad weather uh but whenever you're constantly moving if you keep staying hydrated like i'm out in august like it's not too bad uh but you just got to keep moving man you got keep moving you got you got to keep busy right uh on the iAT that i just did this is very wild because it's very unheard of right i went two weeks with no rain at all but the issue with that was it was so dry that I didn't have any groundwater filter from. So it's like, you know what I'd rather because like what I went through, it was, and then the heat was so intense that like my chafing was got so bad.

Like my whole groin area, my crotch and my butt, like everything was completely chafed. Like the last five days, it was like the worst pain ever. Like the moment it stopped and filter water to get back up, it was excruciating pain, you know what I mean? So there's there's pros and cons to both. I would rather extreme heat and less water. than a day full of rain for sure.

Only because I have a bit of PTSD from my first 100 mile race in Gas Bay. I ran the last 50K with hypothermia. And it was because it was raining. And I didn't have the right gear. I was totally new in the sport. And I was wearing the wrong shirt, the wrong rain jacket, and just like trucking along. And I remember I got to the last aid station and my lips were purple.

And I was white as a ghost. I had like something like eight miles left. And they wanted to pull me out of the court, pull me off course like like they're like you're not going back out there i'm like i was like fuck i'm going to go back out there i'm like i said i'm going to do this thing i'm going to do this thing right my first hundred miles race i got eight miles left so anyways i remember they stripped me down and i'm like jacked up like this and i finally got warmed up and then ended up they sent me out and then i'm colorblind and it was a race and they had like these green and red flags and like i ended up

getting lost on course so anyways it was a fuck it was a shit show that that race but uh anyways so i had PTSD from that from the hypothermia. So I whenever I do these adventures, I'm like really prepared. I have like two bit usually have two base layers. So if you have a good base layer and then you got the rain jacket and rain pant it's like you could stay pretty warm. You know what I mean? Even if it's raining and stuff. Because like a base layer like Devonarino wool top that could get wet, but it's going to keep you warm. You know what I mean? So yeah, man. Right on man. Well, very cool. Cody, where can people find more about you and also your company, New Normal? If they want to be. want to get some ultra endurance coaching. Yeah, at Cody Taylor Performance and then find your new normal. That's CA is the website. And then, yeah, reach out to me and we can help you guys out. Oh, yeah, brother. Dr. Mike Lane.

Yep, still on Instagram at Mike Lane, Ph.D. Feel free to come say hi. Very cool. And Coach Travis Mash, you can find him on Instagram at, I believe also Coach Travis Mass, and he's at Matchelitperformance.com. I'm Doug Larson. You find my Instagram at Douglas E. Larson. We are Barbell Shrug to Barbell underscore Shrug.

And if you want to work with Dr. Mike Lane, Coach Travis Mass. Dr. Andy Galpin and the whole team at Rapid Health Optimization. You can go to ArteyLab.com. That's A-R-E-T-E-L-A-B.com. Friends, we'll see you guys next week.