A candid walk-and-talk about the power of a deload week, when to pull back, how much to cut, and why recovery is a competitive advantage. I share my own numbers (gym and running) and the mindset shift that stops you waiting “till the wheels fall off.”

(00:00) – Walk & iced-coffee intro
(00:57) – Old mindset: “train till the wheels fall off”
(01:15) – My numbers: gym ↓ from ~4h→~3h; weights lighter
(01:42) – Running volume: ~30–40km → ~10–15km
(02:25) – Ageing & recovery reality check
(02:47) – Philosophy: step back to go longer, stronger
(03:08) – Plan it: monthly & annual cycles
(03:42) – Deload ≠ doing nothing; be smart

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