DASAR - SoundSage

https://youtu.be/qkThQw8_cVQ Transcript [00:00:00] Darshan Doshi: Welcome back to DASAR. As a part of our fitness series today, I have an incredible guest with me Ram Iyer. Ram, welcome to DASAR. So let me give a quick overview of Ram. Ram is someone who is in extreme fitness, in swimming, running, trekking, yoga, meditation, and more. And what we are going to do in this podcast is I'm trying to understand or get in his mind to understand why does he do what he does, which is train seven days a week. And those extreme fitness goals. Why does he want a goal? How does he approach his training? How does he build accountability? How does he make his fitness routine over the years. So let's begin. Ram let's first, my first question to you is, what is your fitness routine today? You've done a lot of marathons. You've done trekking. You've done, I know you do a lot of swimming. So maybe how would you define your fitness routine? [00:01:24] Ram iyer: Currently, the focus is on getting to a BQ, Boston Qualifier. So for my age group, I need to get to a 320- ish full marathon. Right now I'm at 340. I need to cut 20. So the last six months I've joined a coaching program, which gives me a very structured program saying so much mileage, so much pace, and he defines it and he has delivered. I mean, Atul Godbole has delivered a lot, and I think he has set out the first sub three marathoners in Pune. So I said, hey, that's a good guy to go. And then also, as we discussed earlier, a lot of it is whom you train with. I need to enjoy whom I am running with. Because you are in a zone of semi pain, it's what I call sweet pain. But that sweet pain also has to be with people whom you like being with. You can't run with someone just because a person is running fast. And over the last few months I discovered that hey there are a few people whom I like running with, and that helps. So BQ is the target. Triathlon wise, I would try to get to a half iron man in five and a half hours. Once that goal is about 546-ish right now. So the next two years I would like to get to a five and a half. If that happens, then I will move to a full iron man. In short, I would like to get to a sub 12 iron man. I don't want to do a nine, because at 54 there'snot too much of time. You could save and keep doing iron mans as we discussed. It's also that if you have to do an iron man, six months of your year is gone. Every weekend, pretty much, it's all devoted to that sub 12 iron mine target. And that means my trekking will go for a toss. My music will go for a toss. I don't want to compromise on all this. Can I get as much as possible within this program? So most of my programs are like three-year programs, five-year programs. So this year I'm focusing on two things in 2021 and 2022. I want to get two or three 15 marathon. And I want to get to a point. I don't. I learned swimming very late in life from the age of 16 to the age of 40, 44, I would go to every other swimming coach, never managed. At 44, luckily Walavalkar Sir at Law College, which is just below the tekdi. So I loved that space. You liked the teacher and you liked the whole ambiance. So that helped me learn swimming. It took me like, kids learned swimming in like three weeks, four weeks. I took 12 weeks to do breaststroke, it's the simplest of all the strokes. But then I managed and then, but even then he said, this is not good enough if you want to do a sub-12 iron man, because you have to keep your legs fresh. And coordinating the body at that point, as age goes by becomes a challenge. So for the last six months I been learning what Walavalkar Sir calls the ocean Swimming. So you have you get the angles perfect. He keeps saying that, "Change this angle". He wants an angle at 45, not 40 not 50. So just that and he keeps going back and forth. And it's like you're saying why? And three, four times in the last six months, why am I doing this? But yes, I want to swim from Elephanta to Gateway of India these are like, I mean, not next year, but maybe three years down. And I would like to do that. Because I have very, very close friends who do that. I'm like, this sounds interesting. I mean, I have a very close friend who is 65, he did the Channel swim. I can't do the Channel swim, but Elephanta to Gateway in India is not a bad deal or Alibag to Mud Island, something, one of those 20k things, perpetually to get a very efficient swimming thing. So this year, and next year is pretty much going to be swimming and getting it back, getting my running technique back and getting the routine perfect. The year after I have to join a running, cycling coach and say, okay, I'll clean up my cycling because right now I can do a 30 kmph average over three-four hours. But if I want to do a triathlon in 30-32 kmph, that means that a year of training. So, you know, you get your swimming. And so this year swimming, cycling is pretty much like 100K in weekdays, 100k in weekends. So it's 800 K a month of cycling, but it's all in the maintenance mode. I really don't do intervals. I don't do stuff like that. So it's like my, so something called VO2, which we all comes and say. So my cycling VO2 is stuck at 56 for the last five years or four years that's since I've been monitoring it. My running VO2 has been, it started at 52. I'm like, it falls at times, but now I'm like 58. And then, I mean, I guess by the time I hit a BQ, I should get to 61. But one doesn't know one hopes it happens and every time it drops one you feel happy. It's like, that's a elation. That's a, that's the score card. Hey, Bob my VO2 raised or whatever. So these two years are going to be mainly for getting my swimming right, the freestyle and the running to a point that I can say, yes, I can comfortably do a five pace, easy, done is five. And so they are, I've been lucky that for whatever reason physiologically or what all, my heart, resting heart rate is really low. So on any given day, I'm talking to you, my pulse must be like 50 or something. I, at night it goes to 35, 36 and nothing happens. It's like somebody testing is always 40, 50. So even if I'm doing by 540, 550 running things, 20k, I think I should be able to get to a sub to half marathon with a 120 zone too. That's my, one of my targets. I mean, in spite of my experts, that's one of the targets that I have. Can I really keep going at zone two for a longer time and maybe on the next three, four years, these are all very cheap thrill kind of goals. It's really that. I don't think they are real. I mean, a true athlete won't come and say, Hey, this is a fantastic goal to have. This is like, oh. And I like the idea of being able to zone into a run and keep going. And then yet keep, not keep your heart too high. [00:07:11] Darshan Doshi: But, you know, I love the clarity of your goals, clarity with which you measure and do the measurements. I also hear a lot of competitiveness. Like, this is what I want. This is what I want to do. And you know, this is what I'm going to do over the next two years, three years, five years. Right. So having a long-term view. But my question to you is what all have you done previously? Because now you've said you want to do Boston marathon, which is amazing, one of the best ones out there. Previously you've done a lot of treks. You've done a lot of marathons. Maybe you can share a few things which you've done. [00:07:47] Ram iyer: My first half marathon, about five years back, 2016 Hyderabad. I wanted to do it in sub two, just for the sake of it. Unfortunately it became 2 or 6 level, very disappointed. So luckily, I mean, three years later, I did my first Bombay marathon in 348-49. So I was like, I mean, I know it's my training partner and we get really close. We targeted 350 and we got to 349 or something. So I think as a person, as an investor, as an ex investment banker numbers mean a lot. I measure the numbers and say, okay, the number have gone up or down. And I monitor them very closely. So I've done three marathons. It's not really too much, but I've gone slowly up. Six years back, I would run from one end of the university to the other. That's all I have done. Then , from 1.6 kilometers I moved to a 10 K. So my last, my first 10 kprbm was 2015 October. And one of my beloved teachers said that Ram, now this is 10 years old, and she said, Ram , do you remember I overtook you on the last kilometer? And then now I'm like ahead, but it's nice. I mean, she's a dear friend today and So, yeah, we have done. Half marathons are very easy for me. I don't really think too much, I mean about doing a half marathon, but then yet I've yet not reached the hundred-minute, half marathon limit. I'm yet stuck in the 145, it is a whole thing about all this. It's never a straight line it's back and forth, back and forth. And it's also about step function. You are like meandering for a long time, along a particular thing suddenly, and there's no particular reason why the boost happened. And then you boost. And then, ah, now you're five minutes less. And then again, you, you remain there for a long time. You can't say, you know, as one of my coach says, fitness doesn't happen. Sorry, fitness actually happens to you. You can't decide that I'll go, you could do all the things you could sleep well, and you could eat well, you could do the strength training. You could do the yoga for stretching, but you can measure the goals and say, this is the goal I want to reach, but there's no guarantee that you'll reach the goal today or tomorrow or yesterday. You have to be so because the body reacts differently, there are so many factors external. So you have to go with the flow again and again, and then the only thing you can manage is what you are aware of. What enables the flow or does it enable the flow. So I've discovered that running with people whom I enjoy makes a lot of sense. So, I mean, the people like after the swimming pool, we all hang around and chat. I mean , lot of times I keep saying, you can't put two hours and then you, you're away for five hours. What happens? Large part after the run, even a training run both in an hour and a half after breakfast and partially it's about running and running stats or whatever, but a whole bunch of it is about bitching and pampering. Yeah, so it's, whether the trekking, or the running or the triathlon training, at least for me, if I don't like the people I'm with, I don't, I switch off, I walk away. Not because they are good or bad, but didn't work. So, yeah. [00:10:46] Darshan Doshi: So this is great. Now let's break down how your typical seven-day looks like because you shared this earlier with me. But for the benefit of the audience members, can you break down how many days, how many times a day, what kind of exercise routine do you follow? [00:11:06] Ram iyer: The running coach has given me a four. I said four days is all I can do. So he said Tuesday is a particular kind of an interval run. So he makes my score run up the hill or it makes us do fast intervals. So running, I mean earlier I would just do random. Like today. I felt like running around, but that I realized is not taking me too far. I'm not aiming to hit the goals to sustain them. One needs to be able to hit the goal, because you keep training, the body benefits. But they don't sustain the goal. Afterwards you're back because there's a certain structure. And so that's our advantage of going to a good running coach. He looks at it from a six month, nine month program. So I told him, Atul, for the next year, year and a half take me to a BQ. So I think broadly it's factored as that. So, Tuesday, Thursday, Saturday, and Sunday are my running days, one and that's in the morning. That's always, I prefer in the morning, but only if I let's say I'm work stuck .I have been having an early morning meeting and early morning flights are not happening these days. But if that happened, I would ensure that, I mean, as he says, don't miss the alarm or the, unless you absolutely have to. I mean, unavoidable it happens, but I don't miss it. I mean, and he also is particular about what pace. He doesn't want me to, if he says 5:30 to 5:40, you have to stick to that. You do 5:10, and he says, why, why are you doing this? What are you achieving? To a point where he will come and give you a very caustic comment so you're like, okay, you know, you don't. And it's very funny because he's, while younger at a certain level is like a school teacher grading you. And then you, you look for that. He has something on final search or a fitness or something, some FS program where he marks you, you record your workout. And then he gives comments after two weeks, it's like, and he gives good work, not good, everything. And some of his comments are really caustic and some of them are good. So it's like receiving a report card. Anyway, Tuesdays and Thursdays, the tempo down. So he makes us run a specified, not a long distance, but short run. Most of these workouts are an hour or an hour and a half. Third is a Saturday is an easy run, so it's like, you can just go, very easy. So your heart rate is not supposed to go beyond zone 2 or zone 1. Some days along, but I'm just preparing some days along right now because I'm supposed to be preparing for a marathon. So four days a week, Tuesday, Thursday, Saturday, and Sunday are my running days. Monday, we go to a lake near Pune and we swim. It's supposed to be easy and also sort of friends outing. It's a nice way to start the week, because Sunday is heavy. So Monday it gives me that. Wednesday I have yoga, the Iyengar Institute, unfortunately, it's online, but I mean, they're good. [00:13:31] Darshan Doshi: Hopefully we'll be back. [00:13:34] Ram iyer: Friday, friday is good. I mean, I love trekking. I mean, it's my, all my group says we, we love running, we like triathlon, but the primary love is the mountains. The primary love is like just walking quietly through the forest and soaking it in. So Friday morning is a Sinhagad workout. So that's, and that's one day I don't even have to, that's the only day I don't need an alarm. I think my body says that, Hey, you're going to the hill. So 3:30, 3:45 I'm up irrespective, irrespective of whether I slept at 10 o' clock or I slept at 2 o'clock. I can wake up at 3:30. That's the only day. All other days, you never know, even for a run or a cycle, I'll enjoy, but it's not the same. Sinhagad, body says off you get, get up and go. So 4:45 we are out, 5:30 we are up there and that'd be a whole bunch of us, very close friends. So all of us have different paces. So I do it in 30, 32 odd minutes. Somebody does it in 15 minutes. So, so no point in just hanging out there. So I do that go up and then come back down to them and then we go up and then the coming back, the last stretch is a pure bitching thing. Like we take our own sweet time, we sit and talk about it. The car rides from home to the Gadh is of absolute delight, we all pick up on what's going on in our lives. And it's it's very easy. That's the whole, so it's not only about the trekking or the running or anything. It's the social life for me. I mean, I enjoy working out with people and then we all compare and it's a lot. It's all but the competition, at least in my group has been very, very kind, I mean, there's a, there's actually a group called 'Roasting Ram' because they bitch about what I did bad. But, but at the same time, it's all like pushing happens in a very gentle fashion. We all are interested in like the next person doing better. So it's like, one of my dear friend Sanjana, you know, she's like 55, but from 55, she's come to 50. And it's a, it's a point of achievement and she's not a, not, he's not a morning person, but she manages. And the joy of that one of our friends does it. And then the journey. [00:15:33] Darshan Doshi: Yeah. Yeah. That's brilliant. Yeah. You talked about waking up at 3:30-4:00 in the morning and also one day a week at what does the typical routine look like? Because recovery, your sleep is a big factor. [00:15:46] Ram iyer: I crash by 9:00-9:30. 9 o'clock I start zoning out, 10 I'm mostly fast asleep. Luckily I'm lucky that I don't need much time to sleep, I can have a strong cup of black coffee at 9:00 and sleep at 9:05. I'm lucky that way. I also take power naps in the middle of the day. [00:16:04] Darshan Doshi: And then from a nutrition standpoint through the day? [00:16:08] Ram iyer: I eat small meals, somewhere along I don't know, 15, 20 years back, no meal is larger than the palm of my hand, irrespective of what it is. I mean, some are some are salads, fruits salad, vegetable salad, but broadly even like dal chawal, it's all homemade. I rarely eat out. I'm very picky regarding who's house I have eaten or which restaurants I go to and you know, what have they done? Because you can't, you know, it's. Yeah, but this is the kind. So I eat like six, seven meals a day, every two hours. I was diabetic. I was peak-diabetic. I mean, the H1 number was like really obscene, which is what started the whole process because it was really bad. And I said, I can't do the incident. [00:16:47] Darshan Doshi: So when was this? What age was this? How did it start? What did, what all did you do? [00:16:54] Ram iyer: 40 I got all the osteopetrosis, hypertension, blood pressure, diabetes, everything, all genetic. My lifestyle may not have been the most healthy one, but it was not bad by an sense. So my weight has been constant. When I passed out of business school was like 80 and 25 years later, it was 80. It would go down by half a kg, it would go up by half a kg, but the metabolism was never an issue, but you get all these diseases, you get there. And I said, I can't do the medicines. Medicines, won't accept with me. So it's like, then they said, stop. My acupressure guy said that I said that I had a bad accident somewhere, bike accident. And then I fell on my back and the knees, I was taking acupressure because surgery was risky. And I said, I don't want to do all these medicines. What do I do? And he says, sweat, half an hour in the morning, sweat half an hour in the evening, daily seven days a week. It doesn't really matter what, how, intensity. So I started with walks. I mean, I. Home to the front gate of the university was 3.8 kilometers. So I would walk back and forth briskly in the evening after work, then the walk became a run, jog run. So it was a very slow process. I've been very kind to myself as far as a journey is considered. Like for example, one of the things my cycling has not been that fast was like, I had a friend of mine who said, let's do a cycle. I would do 10-15 peacefully. He made me do a 40 which is okay. Next day, next week he'd make me do a hundred. I was like really? And then the weekend after it ended up being a BRM, they have this 200 kilometer thing, which went from Baner to Lavasa to back to Baner, to Lonavla and back it was the early obscene. And I did it. I did it in 10 hours, but I did not enjoy it, which is when you realize that you know what you need to be kind to your body. And what is the threshold of sweet pain the body will take? And then I'm usually very aware of what's going on from the sweet pain point. Okay. This is my limit. I'll push it to this, so I dropped out of cycling for a very long time. Then much later I discovered that hey you know what I liked short sprints. I want to do 30 k, 30 kilometers fast. That's what I enjoy. 30 can become a hundred, but it has to happen at a gradual pace. So, I mean, one of my friends was doing a training for iron man. So I would go on training with him. So we did 30, 45. There's some cycle athletic insights, but they actually say that from week one to week two, month to month, don't increase your volume by more than 10%. So you start getting all these insights and I have very close friends who do a lot of research of like, what happens when you do a fast plan? What happens when you do a slow run? How does the cells break down? I mean, I, to be very honest, I don't go into the research of like, what's exactly happening, but they say, okay, what is the result? What am I supposed to do. And Shubhankar will come and say that, yes, this is what you're supposed to do. I'm like yes, I'll take this. So you constantly receive all these people who've been doing it and they do it. They do it very, very sincerely. So, yeah, my, so that, that's what helps in terms of the training concern. And I kind of measure my load and don't push overboard. [00:19:51] Darshan Doshi: I really like the concept of, you know, the point of sweet pain because you got to enjoy it, but not get it to the point where you're gonna, you know, not do that ever again. Right. You want to gradually build it up. And I see that in myself over the last two years, I'm very early in my journey. It's just been two years of fitness. Yeah. So and then what are your approach off, you know, fitness today? How are you thinking about it going forward? What are some of the things that inspired you? What are some of the people that inspire you towards your own fitness journey? [00:20:24] Ram iyer: Inspire, I don't really, I mean I look at people whom I can relate to,. so I've known people in my own running group, for example Vishwas, he is in his late thirties. He's been almost all three marathon and I've seen him over the last journey. He says his first half marathon was eight years back back. So I've seen people improving delta delta over a slow period . And that they are the ones who inspire me. I mean I have very close friends who can you know climb up the wall very fast so, that's a nice thing. So inspiration are from people whom I know personally, so you relate to them on a personal level, they are the inspirational people. Pune luckily, the advantage of Pune is that there are people who you know who have made the transition from a slow runner to a fast runner and they have a certain approach. There is a guy who makes a point to stretch 20 minutes after every run. I don't do 20 but I remember after having a run I should stretch so not 20 but atleast I should do 10. So all my closest friends much younger, they all are fascinated by the triathlon journey. So then I kind of helped them through that. I made them. So when they come around Saturday morning , I make them stretch because I got into the bad habits, you all don't do the bad habits. Like when you're running, you would think, so every 30 minutes, 300 meters I would say can you all loosen out your fingers? Can you get, you do a spot check on the body? So the habits which I got wrong, I try to ensure that please ensure that you don't do those things. You set the good habits, you will move faster. And one of the pitfall of this kind of journey because you are putting the body through a degree of stress is injuries. And sometimes injuries can take you back a long way. How do you ensure that injuries don't happen? And what about it, you go up the Himalayas, you are going to fall, and three years back I fell and somebody had to jack me off from the shoulder, I didn't have an option. And for a year and a half I couldn't do a handstand at all. Well then that's part of the game, but then you have to ensure that you stretch, so the yoga and the strengthening has happen, whether you like it or not. People say, how can I go to the gym, everyone is very young, it doesn't really matter. You just go, you just go for your sake. Okay, you have lots of money, get a personal trainer to do it at home. But ensure that it's not only the triathlon. Along with the triathlon there is a whole bunch of other, the strengthening has to happen, the stretching has to happen, the sleep has to happen, for example the body as it ages it requires your care, for example, some small, thing like a folic acid tablet, so there is a random iron test that is lower than expected so that one folic acid thing made so much of a difference. There is one tablet which I pick up, the lactic acid concentration becomes low. So you all, the advantage today is that there are a lot of tests which are possible, sensible tests. which will tell you what's going off. but now for example, if they say I want to go from a 350 m, not 350 yet , 330m if I want to go to a sub three marathon for the next three years I have to drop all processed white sugar. It's not going to happen in a hurry, but I know that that's what happened. So like, 5 years back I started dropping off cola, so there's cola. In Pune, in its summer, I would come back from wherever, I would drink fanta. I stopped doing that. So next step is sugar, I mean I love but you don't have an option, you have to do it. I love all that, cream roll, you know Vijay Bakery, but not I can't eat any of that. The body also changes. [00:24:15] Darshan Doshi: So that was really good. Now, someone who's kind of getting started in their fitness journey at DASAR, you know, fitness is a very important or health is a very important aspect of our lives and focus at DASAR. And so we've created a 90 day GetFit program, you know, for people who want to get into a routine of doing three to four workout sessions, exercise sessions. And so it's not about a six pack abs. It's not about, you know, doing the iron man or running a marathon at whatever pace it's just, you know, let's just get started, be at it, enjoy it, get into that flow. And so for this kind of an audience who may or may not be at peak fitness or want to get into a routine, what would you advise them? [00:25:07] Ram iyer: Very simple, you could just say you know at the end of the day do things and go to say did I get my half hour, one hour, or whatever and it has to get kicked off, but then you see 10 o'clock at night when you have not done your half enough do that. Because anyway if you are not very fit or not very focused, you have to sleep and get up at 6 o'clock or 8 o'clock, doesn't make a difference. So 10 o'clock go do your exercise. Do whatever is necessary. Maybe have a shower. For example, I discovered that for my evening workouts, before the workout, I had a good hot shower. That helps me freshen up to do that. So see what works because every body is different as you grew older or the body gets into bad habits. What, will give you that burn up? Maybe a hot cup of coffee, maybe , whatever works for you. Maybe a gel, for me gel works, a good packing based gel, so what works for you to give you that push, which is to get you that. After three months you drop off, you don't need that because the body gets used to that. For example, if I don't run three days in a row, third day at night my body says no you have not done it, so at 9:30 I go for it, and Pune is a reasonably safe place, but at reasonably nice places you can run. So you can go on a half an hour or if the body says more, then more. I mean, now I don't do that because my coach will not like it, but the fact remains that at this point in time, you need to get into the discipline of half an hour, 20 minutes, nobody has, nobody's that busy, that 30 minutes is not possible, but then you do 30 minutes from the point of view of exercise, not like I have to run this long, so I will club along something like that. Focus on the exercise so that, you know, the body also knows that you are going to put it through a degree of endurance or pushing off limits. Comfort zones don't work. You are in the comfort zone, remain there as you grow older or though as you go, you will be like, you want to go anywhere, run twice as hard. You have to run hard just be where you are. So you have to factor that if you don't, if you don't have goals and say, okay, can I walk 5k, can I walk 8K, can I walk 10K, you know very small, delta goals. That 30 minutes, 30 minutes itself is a long goal, but there are friends who have moved that. So 30 minutes its like now they come and say 15 minutes of jogging and 15 minutes of walking. Its a long way. You have to start small. and overtime if you go 90 minutes at DASAR program, it's a good program [00:27:43] Darshan Doshi: Oh no, its a 90 days program but about 45 minutes per session is what we are doing. Okay. [00:27:47] Ram iyer: Yeah, I already saw stuff. Because more than 30 minutes, you know, one of my earliest coaches said if you want to run, run for 24 minutes, he said 24 minutes is some magic, muscle memory number. So he said, if you run 18 minutes, it doesn't count 24 minutes is just some magic number that the body registers it. Okay, so I do the 24, 48, 72, that kind of thing. I don't know if there's a particular logic to it but it seems to work for me and the memory works better actually. [00:28:20] Darshan Doshi: Sure. Brilliant. So this has been an awesome podcast. Thanks a lot. You know, the numbers, the variety, the types of fitness, you know, trekking, yoga, strength training, Gym, running ultramarathon, all of this. So this has been an awesome podcast. Thanks a lot for coming on DASAR, Ram. Hopefully we can bring you back with your friends and maybe we could even have a group discussion on how everyone looks at it. Maybe a little bit of that you're talking about as well. So this has been fantastic. You know as a part of the fitness series. We are bringing in people who are working professionals, who are athletes, who are trainers, who are coaches, who are nutritionists. What we are trying to do is bring to you people with experience and expertise who are going to share and make it simple for people like us to consume and apply. So I hope you enjoyed this podcast. Do take a look at GetFit program if you're interested in in getting fit and building a routine. And I'll see you soon. Thanks a lot. If you liked this podcast, you may also want to listen to:

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