Ummm, yes, I think it does take energy, but then there is the advantage of being able to stand up to settle and put the pressure down on the pedals, which sometimes you need to get up and to get that little bit of extra force. So it does take more energy. But then, again, it's harder, and it's uphill, so you do need to work harder anyway to go uphill. But I don't think it's a waste unless you're throwing your body all over the show. But if you're doing it just standing up, and you're really focusing on putting power into the pedals, I think it's OK.

I would say that it's better to sit down and try and lift cadence. You know, like then you're going to just be able to save more energy really. But that's something that you probably want to practice and implement into your training. That will give you a better-- yeah, it'll definitely get you to to climb. Save more energy. Obviously if it's like really steep. If you've not set how steep the climb is, then obviously-- then you might get to the point and you've got no choice but to get out of the setup. But generally speaking, trying to keep seated or save energy, that's where if you get a lot of people that over gear they can struggle on the hills. So I would say that adapting to cadence in training is going to be the best way that will ultimately enable you to buy climbs a lot quicker. So yeah, good luck with that.

What made me decide to retire was-- the first reason was that I felt like I achieved everything I could, everything that my body was physically capable of achieving in the world tour. The second reason is I've been in the world tour for 12 years. And during that time, I discovered there's other aspects to cycling, and I wanted to use my last couple of-- last few years of being a high-performing athlete to go and explore those avenues, things like gravel, time trail outside of time trailing in the world tour, and like the crit racing in America, just really broadened my horizon. So it became a very easy decision.

It's a great question. So what's a good way to speed up recovery after training? I think the thing that is most common or most often left out is actually having a really good plan. So just being really prepared. So if it's going to be whatever nutrition you need, whatever tissue work you want to do, you want to make sure that you're getting a good night's sleep. Make sure that all those things are planned and prepared before your session so that they're ready to go as soon as you need them and you're not trying to find solutions when you're trying to be in recovery. So I think that's probably the best one. Get as prepared as you can and that's really going to help just the process to work through a lot smoother.

I don't listen to music during competition because that's not really possible. But what I do is like during the warm-up, I listen to music or if I have a long ride, I listen to music or just if I ride by myself or on the look rollers in the winter but not while competing.

[CHATTER] Get out of here.