MY FIRST IRONMAN 70.3 Triathlon / HOW I TRAINED + GEAR as a beginner with no swimming background
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- เผยแพร่เมื่อ 15 พ.ค. 2024
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00:00 intro
00:29 Why am I making this video?
00:45 Why do an Ironman 70.3 - How I got into triathlon
01:27 Swimming
01:46 But why do a Half Ironman?
02:14 Disclaimer
02:28 Training & lifestyle
03:00 First “races” and catching the bug
03:31 Choosing a target race
04:12 Training Fundamental Principle: ZONE 2
04:34 Running epiphany
04:55 Hr tools
05:11 Broscience guide to Figuring out your Zones
05:56 Long or hard, you can’t have both
06:14 Gear & tech: watch and hr monitor
06: 59 Complete gear list
07:17 Figuring out the plan
07:37 top resources
07:58 Basic 70.3 Training Plan template
08:25 Weekly volume
08:48 4 week build cycle
09:12 SWIM training breakdown
09:44 film swimming sessions for feedback
10:14 best swim tools that helped me a ton!
10:35 Swim sessions: explained
11:04 BIKE training breakdown & finding a bike
11:36 Cycling & consistency: prioritize the bike
12:11 Major upgrade - TRI BARS!
12:38 Weekly BIKE training template - weekly tt - tempo - intervals - zone 2
14:16 RUN training breakdown
14:46 running intensity
14:57 Weekly running template - volume - sessions
15:14 Shoe choice Hoka One One Bondi 6
15:35 Brick Sessions
15:57 NUTRITION: the fourth discipline
16:32 Experiments with gels: Caffeine vs no caffeine
16:59 RESEARCH: The Formula - Carbs x Kg x H
17:56 Everyday food
18:15 Fasted Training
18:32 Undereating
18:56 Recovery: nutrition
19:10 Sleep
19:24 Adapting the plan to real life
20:05 Consistency
20:42 The Final Training Build leading up to the race & longest run
21:16 Tips I would give my past self: consistency
21:47 Enjoy!
21:57 Test race 100%
22:37 Experiment and test nutrition
23:00 Include close people in your journey
23:31 Final words: It’s a beautiful ride
24:14 Thanks for watching!
24:45 Outro
Be sure to subscribe for the next vid with the full race recap and breakdown, with tips about what i would do differently!
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My triathlon gear:
Garmin 945 watch amzn.to/3769tOL
Form swim goggles amzn.to/3nUqBxL
Basic goggles amzn.to/3l8cnrb
Underwater mp3 player amzn.to/3pVcxpP
Zone3 swim shorts amzn.to/2JaMwSt
PPRTeam Ale Cycling kit www.pprworld.it
DMT Kr1 cycling shoes amzn.to/3fwHwUc
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About me
My name is Patrick Delorenzi and I am passionate videographer and endurance athlete.
I believe in fueling ourselves with nutrient rich foods, and filling our days with endurance training and racing, as a way to discover our deeper purpose in life, practice self realization, and advance out life.
My goal is to use film as a means to spread meaningful stories about extraordinary athletes and people from the globe.
If you love tips, reviews about ironman / trail running / adventure / unconventional lifestyles, subscribe to the channel to keep up with new vids!
Peace ✌️
Patrick Delorenzi
To check out daily adventure, training and nutrition pics:
INSTAGRAM: / patrickdelo. .
Let's connect on Strava!
STRAVA: / strava
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© Patrick Delorenzi, 2020
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Peace ✌️
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°If you purchase something from our affiliate links will get a small commission with no extra cost to you. This makes it possible for me to make more videos. Thank you! - แนวปฏิบัติและการใช้ชีวิต
Ironman 70.3 was an instrumental piece in the journey I am on today, i loved it! Be sure to check out the full race recap and breakdown with tips on what I would change if I could go back th-cam.com/video/pS1npSfARrM/w-d-xo.html ! Another useful resource is the full ironman training video which has more in depth and updated info, check it out here -> th-cam.com/video/NIpYhoJcQPk/w-d-xo.html
This was one of the best triathlon rookie videos I’ve seen, thank you so much. Way to overcome such adversity bro. Keep going man
All great information, thank you! Thinking about doing my first half tri next summer
Thanks for the value of this video and these advices! All the best
Awesome video!! Thank you for sharing.
Hi,
your video is awesone.
I really like the structure of it and each tips are interesting.
thank a lot
Great! Thanks for all the videos and info. In 3 days i have my first Olympic distance one in Valencia Spain.
Great video! I am beginner and preparing or 70.3. It gives me believe!💪
Totally loved your detailed video. I m someone who wants to do it nxt yr. Cheers
Thanks a million for such helpful content!
Thanks!
This was so incredibly helpful! Thank you for sharing.
Hey Keila I’m glad you found it useful 🤩
Fantastic video! Thank you for the well laid-out and detailed video, very encouraging for an aspiring triathlete looking to take it to the next level. Well done, and thank you! This deserves a million views
Glad it was helpful Henry! This journey had a deep impact on my life, and I know it can impact the lives of so many others in a positive way
Very valuable information here, thank you!
🙏
Great video, thanks for sharing!
Hey Peter! Thanks for watching & commenting 🔥 glad you liked it
Thanks Patrick really great content and helpful
Hey Ali, thank you so much! Hope you got something out of it
Good work on this video. Great information and and your personal experience is appreciated.
Hey thank you Marc!
Congrats! This was a great video with so much info! I'm prepping for my first next year.
Awesome man! It's a great journey
Really helpful video thank you!
Thank you for the comment Jason, glad you found the video useful
Great video Patrick! Thanks for sharing all these tips
Thank you Tristan
Learned a lot!!! Thanks a lot for sharing such a in-depth experience.
Thank you for watching 🙏 I’m glad it was insightful
thanks for another great video! very informative and concrete! I do the same bike warm up before running - glad to find you do same thing! you did really good job with preparation and I see the result is according! Congrats!
Hey Mindaugas! Glad you found the video helpful : ) yes warming up on the bike I think is awesome, will keep on doing this year 100%! Happy training
This is a very cool breakdown of your training journey but more than anything else its a pretty cool testament to taking a really good learning mindset to a goal. Nice one!
Hey thanks Dave! Happy training
This is amazing, only half way through but loving your journey so far. Great job with the editing and making this so clear and easy to follow
Thank you Gary! I tried to make it as clear and simple as possible! Glad you enjoyed it
Great video mate, really comprehensive and well explained 👍
Thank you! I put a lot of effort into it 😃😃 “the video I would have wanted to see at the start of the journey”
Great content Patrick!
Thank you Adam, much appreciated!
Thank you for the great video!
Thanks for watching!
Excellent information ℹ️
on Ironman Training. Thx
🙏🙏🙏
Thanks for a really comprehensive clear video.
Thanks for watching rob!
Thank you Patrick for this Video! Thats the best Video on TH-cam about Triathlon experience and how to prepare for the First 70.3!
No advertising any own Apps/Plans, no trashtalk.. love it!
Thank you!!
Thank you Marcus!!
This is an amazing video, it was useful, entertaining, and informative thank you for sharing your journey so we can start ours
Hey thanks for the kind words Adam! That's what it's all about, paying it forward to others who want to embark on this amazing journey
Awesome video man! Really enlightening for new athletes!
Glad you like them!
thanks for the vid bro, you seem so humble and down to earth, carry on having fun with your health and fitness journey
Hey Thank you TB! Happy training and good luck to you too 🔥🙏
Wow what a great thorough insight, very easy to follow, very helpful
Hey Thanks Craig! Have a great day
Hoping to attempt one of these in my future. Thanks so much for the video! There is so much info in here. Glad to hear the plant based shift helped you!
Thank you Lisa! Go for it, it’s a great journey
This is one of the best tri training videos I've seen!! Thank you so much for putting it all together! :)
Hey Lisa!! Thank you so much for watching, glad you found it useful
Patrick great video, probably the best one i've watched for a first 70.3, new sub, keep up the good work and good luck on your next ironman :-)
Thank you for the comment and support! And thank you for motivating me to upload more, it's hard work but comments like yours make it all worthwhile - Good luck on your journey
Excellent video, thank you!
Thanks for watching and I’m glad you enjoyed it
Great video! Thanks for sharing :)
Thank you Bennett!
you're the man, thanks
Thank you fot watching JF
Really inspiring and I will definitely recommend it to my friends ❤
Awesome! Thank you!
Thanks Patrick for all of the effort and knowledge you pack into your videos. You do a great job of making it understandable for me. Very inspirational. I love both the training and plant based content, so thank-you!
Thank you for watching Daniel!
Awesome video for a newbie to triathlon/Ironman. Thanks for all the tips!
Hey scott! Thank you for the comment, and glad you found it helpful - please please watch the race recap also and learn from my msitakes, so you have a better race than I did!
@@PatrickDelorenzi Already watched :) Im getting through your videos quick so you need to make some more already :D
Amazing video and congratulations on your 70.3! You got yourself a new subscriber! :D
Hey Mike! Thanks for the sub 🙏
Great video!! Thank you for sharing.
Thanks for watching!
Thanks for sharing! Your management of your 70.3 was amazing. I'm running doing my first ironman this month looking forward to it!
Thank you Eddie! I hope you had a blast 💥🙌🙌
Really helpful. Your way of talking about it is very nice to listen to. Thanks for sharing.
Hey frank thank you so much for the comment - helps keep me motivated. Have been swamped with work but am going to be posting the 70.3 in depth race recap soon ✌️
Thank you for creating this video. I’m in a very similar situation now and this is exactly what I’ve been looking for to help with getting my life focus and health back.
Thank you for the comment Malcom! I can only recommend and speak highly of this path, it’s a great way to make sport & self development a daily lifestyle habit
Nice work mate! Very helpful and informative video. I am at the start of my tri journey right now. Having run a marathon in 2019 and having some cycling experience but zero swimming abilities but I am currently learning.
Aiming to one day do a full iron man but of course I will take it step by step like you did.
Super helpful and inspiring content. Thanks and good luck with your future events!
Hey Daniel! It's a beautiful journey and wwll worth it! Wow, having run a marathon you are already so far ahead! 100% step by step is a good way to approach it, it might take a bit longer but the enjoyment (and results!) are SO much more
Excellent video, tips and journey. I am starting with triathlon and dreaming with a 70.3 next year...also at Italy. Cheers!
Best of luck! Here is the new italian channel dove condivido tutte le info aggiornate th-cam.com/video/RUh5lT9FCtM/w-d-xo.html
Great video!
Thank you 480brad 🔥
Very helpful thank you!
Hey Charles! Thanks for watching
Ciao Patrick, bellissimo video. Grazie per aver raccontato la tua esperienza. Mi sto approcciando all'idea di fare un triathlon (partendo ovviamente da distanze accessibili) e questo video è stato veramente una miniera d'oro. In bocca al lupo per le tue prossime sfide!
Grande Edoardo! Sono contento, è una bellissima avventura, fammi sapere poi come va e se hai domande lascia un commento, sto per registrare un "Ask Me Anything" con un bel po di domande
So many stuff in 1 video, and for free !! Thanks a lot man this is super helpful
Awesome nathan!
thank you for real expiriance sharing.
Thanks for watching!
Dude.... what an amazing video! I can't even imagine how much work you put into these 25 minutes! Keep it up!!!
Hey Thomas! Thank you so much; am filming the full race recap today as a follow up
One of the best motivational videos i've ever seen about triathlon/ironman 70.3 for beginner or non-swimmer background. Love it
Thank you Sagat! Godspeed to you
Congrats man! Loved this video. I've subbed to your channel. Started my Ironman 70.3 UK training today. Thanks!
Thanks for watching! Hope you have a great year
nice video love it so much keep doing bro say hi from thailand !!
Will do man thank you hi from bali thanks for the support
great vid mate
Thank you Tristan!
Congrats!
Thank you mille!
Hey Patrick, seeing this after your ironman vid sheds so much light! So happy you fought through what you did, very happy for you. And also I now understand why you were disappointed in your IM time, it was great but 5hrs for the 70.3 You crushed it!!!
Hey DP, thank you! It was a great journey - yes how the 70.3 race went was way better! I am filming a race recap video we’re i explain everything, including how those dreaded 4 extra minutes where due to a T1 “mistake” and getting slowed down for the last 20k of the bike by rain, but also running a HM pb @1:39❤️ But it’s ok, sub 5 will be next time!
Great Info thanks!
Glad it was helpful!
Great video mate
Thank you Harry! Appreciate it 💪
Great video! Thank you very much 🙏🏻
Thanks for watching, I’m glad you enjoyed it!
@@PatrickDelorenzi following you on IG! ✌🏽
Great vid love 🙂
Thank you : ))
Thanks for breaking down the information so much, a goal of mine is to complete an ironman in the next 4 years so i'll be coming back to this video often.
Thank you LPT!
Hi Patrick, yesterday I finished my first IM 70.3 and it was a great experience. Just wanted to say thank you, this video really helped multiple times throughout the journey, stay safe!
Hey Pavel! I’m really glad it helped you and you had a great time man 🙌🙌❤️
Great video. Crazy to think on planet earth there is only one vid by someone without and ego on training for a 70.3. well done sir!
Ahha I hope the not having an ego is a compliment 😂 glad you liked the vid
Congratulations bro
Thank you so much 😀
Great video! I did my first sprint last year and one thing that really helped me for that first race was going to an orientation that was hosted by a local tri club. There was no substitute for having 20+ people in the water and simulating the start of the race. I didn’t realize how chaotic it was going to be. So many arms and legs hitting each other, splashing, trying to sight the buoy, weeds in the water, turning at the buoy, when to stop etc. it was very helpful!
So true! I also did a practice race (Olympic distance) with a mass start and it was CRAZY! So glad I did that before getting in the water of a proper race, the swim is for sure the biggest barrier of entry yes because it’s hard but also because of the fear factor and sheer panic of being in the “washing machine” 🔥🔥⚡️⚡️🌪🌪😂😂
Really good Video. Will be doing my first Ironman 70.3 in September. Congrats for your finishing time of 5:04! Thats a great result. I plan on finishing aroung 6-6:30 hours. Gonna keep it smooth and easy all the way :)
Thank you Patrick! Good luck and enjoy your journey
Good and very interesting, Thanks a lot.
Glad you found it interesting 😃
Hey Patrick.
Awesome video - thank you. So much content here that is so very relatable. I have set an ironman as my 2024 goal. My 2023 goal is a sprint triathlon. Like you I run pretty well. No swim experience and no bike experience. Plus I have a few years on you :) Me being 52. But sat on the sofa last night after a great day of training when the desire to build to an ironman hit me. I just want to push myself as far as I can go and be more than just the average.
Blessings from Australia
Thank you for the comment TBM and good luck on your journey to IM, it's gonna be amazing
@@PatrickDelorenzi Thanks mate.
@@thebeardedmother1535 how is it going?
@@catalinepure3663 Kind of you to ask. Training was going well until October last year when I developed what I thought was a calf tear. Over a couple of months it sort of healed but not quite. Had an MRI a week ago. Turns out I have a tumour in my leg!! Likely to be benign but has frustrated some aspects of training. Busy with some calisthenics and shorter runs < 10km so as not to aggravate the leg. Sorry for the long answer.
Mate I loved the video, really appreciate all of the info and learnings. I'm also worried about running injuries as have loads in the past, so I think I will take your advice and get the intervals in on the bike and do Zone 2 runs. Priority is not the time but being injury free and being able to do multiple events. Thankyou will rewatch this a few times as there's so much rich info to absorb!
100% I can recommend the bike intensity and run consistency strategy unless you are gunning for a world champ spot. Running is about getting comfortable at long distance submaximal effort, getting the legs conditioned etc. Once you reach the potential time you can get just by training this way (a sub 1:35 70.3 run or sub 3:30 IM marathon), then it’s time to include some intensity on the run. As a starting point, just doing zone 2 and some tempo work on the run is Kore than enough 🙌 Get good shoes like Nike invincible 3 or Hoka stinson ATR 6, run only on trails and avoid pavement, make sure you always warm up 10 min before tuning, wear compression socks and apply heat to the calves after every session to recover faster, never run two days in a row, and you should be good 👍
Mate, running is the most strenuous exercise on the body so I believe in Patrick theory to reduce the impact of the runs and do more tempo runs which will help prevent injury and muscle fatigue.
Thanks for this! I did my first sprint distance this summer and have my eye on a 70.3 next Sept. Currently sidelined for 8 weeks due to surgery but can't wait to start rebuilding.
Awesome
Did my first Olympic distance like that as well. Cheers. Don't always need an event but events are amazing
Great work! True I agree, events are not 100% necessary but they can help gives a little kick and reality check haha 🙌
Thanks for sharing! Great result, 5:04 is FAST! Training for my first 70.3 right now (due in August)
Hi mark! Thank you for the comment. Yes I am very happy with how the day went! I am filming the full race recap vid where I explain where those dreaded 4 minutes come from (T1 problems!). Would have loved to go sub 5 but it will be for next time 😃 Happy training for your 70.3, which one are you doing?
@@PatrickDelorenzi I am aiming for the one in my hometown, IM 70.3 Tallinn, so you should be familiar with the course :). Hoping to finish around 5:30.
Man, big thumbs up from me on this video!
Thank you Jaime ❤️
Having recently finished my first triathlon (IM Turkey 70.3) at 55 your video was useful as a recap and a great reminder of the essential elements to remember. Now about to kick off training for a more ambitious 70.3 and will check my plan again 😀
Hey Ali! Thank for watching and I’m glad you found it useful. I must admit that in making these videos I was thinking of using them myself as a check list before future event haha
Endless bits of useful content - 101 things to know for Ironman training!
Thank you Patrick!
Good job bro! awesome tips and vision! C.O.N.S.I.S.T.E.N.C.Y. GANG!
Thank you man, 3 gels x hour was your input originally haha!
Hi Patrick, Thank you for sharing all the valuable information & knowledge. I'll also appreciate if you please share details of types of workout / exercise routine which you may have included in your daily & weekly training schedule to improve upon the fitness. Thank you.
Hi! i think there's some more descriptions here th-cam.com/video/mHpfc_TLz0k/w-d-xo.html and here th-cam.com/video/9cWCFGjSUgg/w-d-xo.html
Great video thank you
Awesome man!!
Amazing video, thanks (by a French new subscriber)
Thank you!
Great job
Thank you Jc!
So good to see another plant based triathlete, great video!!
Yo! The plant based athlete movement is growing and growing 🙌🙌
I am training for mine right now. Roughly 8-12 hours a week training and its going well. Except the biking. My bike wont ship out until October and I cant wait. I will be doing my ironman 70.3 and full ironman in 2022! Also this is a really cool video.
Yo Martin! Good stuff, sorry about the bike but maybe on fb marketplace you can find a mega cheap placeholder for now until the good bike comes - stoked on your plans!
Great video. I am currently training for my first 70.3 and on my third week of a twenty week training session. I appreciate the humility and honesty in this video as it eased my current mindset. I’ve struggled with spending so much time alone as my normal routine has been with a running group in our community. I realized quickly how drastic my schedule would change. One question I do have- how much strength and conditioning did you incorporate?
Hey Steven! Glad you liked it, and hope it provides some useful insights! Yes being alone can be both a blessing, but also taxing on out mind.. But if we manage to spin it ot win it and dedicate the time to working on ourselves, the benefits can go way further than triathlon : ) Strenght training - 3x sun salutations, push ups, bicep curls and planks on the bosu ball every morning, about 15 minutes easy upon waking : )
Patrick, that was an excellent video. I have been doing triathlons since 1985 and it has taken me 30 years to figure out the things that you came up with when preparing for your first 70.3. Your gel analysis was right on, and it took me until my 5th half iron to come up with 2 gels per hour and only the first 2 with caffeine. Swim technique is critical and looking at how your stroke changes over 400m is key. I recently changed to Hoka One One and noticed the value of cushioning for the run training. Keep up your training and focus, and I was not surprised to see your sub-11 for a full IM in 2022!
Hey John! I was certainly lucky to be born after generations of pioneers like you, who paved the way thru trial and error, to gain the knowledge that is so readily available today! Thank you 🙏
One of the best videos I've seen explaining your own prep for LD triathlon, one that all beginners should watch. FYI I'm ex-national swimming record holder and competitive triahlete 👍🏊♂️🚴♂️🏃♂️
Hey Fitwiz! Thank you, I tired to break it down as clearly as I could (even though it has so many moving parts to explain). Thanks for the comment!
6 mins in, I like you. Good vibes
Hahah hey Ryan! Nice to know : ) ✌✌ did the other 20 minutes also vibe with you?
@@PatrickDelorenzi yea watched some training videos too. Subscribed
Thanka for the tips. Im preparing for my 1st ironman 70.3 Desaru Coast in 4 month times
Great!
Hey Patrick, this video is awesome! I’m currently training for my first 70.3 and gained a lot of new insights that helped me calm my pre-race nerves! Also very touching, I had goosebumps and shed a tear a few times :) I only have one question: you mentioned in another video that you have quite some bike repair stuff with you on course, but I can’t figure out where you keep that, your bike seems amazingly lean and clean. Keep up the good work and inspiring the world!
Hi! At the moment I have a mini pump, tyre levers, Chan breaker tool with a chain link taped to the horizontal section of a Topeak Omni tri backup rear bottle cage holder. I put a spare tube underneath the saddle, taped with black electrical tape. I think it works fairly well if you don’t want to add in and extra box / bento. Another option would be to have all the tools etc in an empty water bottle on the bike, but as of 2023 I would recommend stashing the various tools where you can using electrical tape
Thanks Patrick for the advice! Very helpful :) Cheers from Budapest 🎉
@@bekycsenge just a note if you are not comfortable with changing or repairing a tire, like myself. you can buy Gatorskin tubeless tires which is a tougher tire and can prevent flats from happening.
Thanks for sharing your journey. You’re an inspiration for sure! I’m turning 50yr the week after my 70.3 so it’s a bucket list triathlon for me if I can do it!? We will see.. I have been training consistently but yesterday I missed a long run session partially due to spending time with my daughter, having to do grocery shopping and achieving my longest distance on the bike in Saturday which was painful to be honest. I have lower back pain and knee issues sadly. Still, I’m going to keep going and at least try my best.
jnwano! Keep going. I hope you can reach your goal or at least grow in preparing!
Did my first marathon 2 weeks ago at age 43. Now I wonder if I could overcome another beast like a triathlon or 70.3. I think it´s all about having the beginner mindset. Just start and grow during the journey.
Take a college supplement, it will help with your joints.
Thanks for the great video! Would you be willing to share the software you were using to track your training? The visuals for this looked really cool. Thanks!
Hi! I think at the time I used Strava, now I use training peaks. A good free alternative to TrainingPeaks can be www.intervals.icu 👍🔥
Great video! I love the Hoka Rincons. Cube bike, awesome!!!!
Haha love my Cube! So simple, light and functional, great for hill repeats! Do you have a Cube also? Thank you for your comment : )
This is so helpful! I'm training for my first tri, and also learning to swim :) I actually have a Go-Pro and I'm interested in trying to film myself swimming, but I'm in a public indoor pool. Can you share a bit about how you were able to set up the camera to film yourself?
Hey Anita, awesome! Learning to swim is hard but a lot of fun and totally worth it. For the gopro filming, I used to go to a gym with a pool, and often there was nobody there! So I had 1 hour solo and could film no problem. unfortunately for public pools i think you either need to be very lucky and get a moment when no one is there or book a lane, but I understand that might not be easy. Or maybe you could do a couple of private lessons with a coach and ask him to film / film yourself underwater! I did that in the beginning also- Let me know if you figure it out!
@@PatrickDelorenzi Lessons are a great idea! I took some when I first started, and in a few weeks, I'll have a coach film me to see how I'm progressing. Thank you!!
Have been training for the ironmaori half ironman in napier new zealand over the last couple of years as last years was cancelled due to covid. Have got up to 1500 metres in 40 to 45 minutes in the swim, am a very slow swimmer. 70km on the bike in 3.15 to 3.22, 15km on the run in 1.35 to 1.40. Still want to do a 2 km swim, 4 hrs on the bike, a 2 hr run, brick sessions and open water swims. Just want to finish but......
I am bricking it!!!🤞🤞
Brilliant video, and information 👍👍
You’ve got this Garry!
23:23 Patrick you absolute stud, winkey face
JK loved the video, extremely helpful and will take away a lot from it, ty sir
Haha thanks for watching 👐👐✊🤜🤛
Loved this video, thank you! I recognize a lot of what you're saying, even though I am a complete beginner. I found your attitude encouraging and still informative. Will try the Bricks!