Q: “My question is, I used to run in the 7 minute range and now I’m in the 8.5 range, even worst I can’t seem to train at a pace better than 9 to 10 per mile. I’m hoping its because I haven’t been running or my location (Iraq) but its not hot any longer so why the higher heart rate and slower times. I’m 35, and trying to be a triathlete. I’m looking for a good speed workout, I guess. Thank You.“

A: Coach Patrick: I have to say that the fact you are continuing your training while serving in Iraq is absolutely amazing. Anyone complaining about motivational issues should look no further!!! To get to your question, however, losing speed in the heat isn’t surprising. While you didn’t mention specific temperatures, I think it’s safe to assume that the weather in Iraq isn’t exactly conducive to outdoor training. When the temp goes up, our body has to work twice as hard – both to circulate blood to our muscles to move at the speed you are demanding and to keep your body cool. So the harder you work, the more your body needs to work to stay cool…hopefully you can see where this is going.

With the temps dropping now, there are a lot of other corresponding factors that could be hindering your performance: poor sleep, stress, diet, etc.  It could also be that your body hasn’t run 7-min pace in so long that the muscle memory for that speed isn’t there. I would suggest two workouts.  #1 is a steady run, say 8-9 min pace, with some strides at the end; total run should be 45-60 mins. Strides are 4-6 repeats of 20 seconds of running at all out pace with walk-back recoveries. This will be good to keep you sharp without stressing you too much.  #2 is an interval workout of about 45 mins, where you warm up 20 mins and then do 15 reps of 30 seconds fast, 30 seconds jogging…then cool down 10 mins. This interval workout will stress your high-end aerobic capacity / VO2 max levels without pushing you over the edge.  You can supplement these runs with 2-3 other runs at basic endurance pace and core strength as your schedule permits…after approx 6 weeks you should be seeing some results!

Keep us posted on your progress and good luck!

Q: “I’m a triathlete who just got through his first season. I had enough fun this year that I decided to step and I signed up for a full ironman next season. I’m in the process of buying a tri specific bike. I’d like to start training with power. I’m not sure which one to get. I like the Powertap since you are able to use the system on more then 1 bike. I’ve been told that Ergomo provides an average wattage while you are riding which is a good feature. I don’t like that the system is dedicated to one bike. What system do you recommend? What are your reasons?“

A: Coach Patrick: You should first rest assured knowing that you have made the right decision by deciding to go with a Powermeter. Almost every week I come across a triathlete who isn’t really into the “power thing”…at first I tried to convince them, now I just hope they are in my age group!

Seriously though, your dilemma is an understandable one…let me see if I can help. As background, I have used a Power Tap for training and racing (yes, two PTs!) for about two years now. I just sold those PTs and received my ergomo in the mail yesterday 9/29).

I like the Power Tap simply as it’s pricing was a bit more “entry-level” than the ergomo. There are only two buttons and the entire interface is pretty “plug and play” – basic use, calibration, installation were all a breeze. The price goes up as you consider the type of wheel you want it built into. I chose a 24-spoke, bullet-proof monster hub so it would last (I am 185 after all), had it made by the pros at Wheelbuilder.com, and went to town. I quickly realized what a HUG (let’s be clear though that I had aspirations of getting to Kona). Back to the drawing board, I bought a second PT and had it built into some Zipp 404s (so sexy). Armed with these wheels, I have raced three IMs and did, in fact, qualify for Kona on the heels of a 5:26 split at IM USA this year. Without a doubt, I would not be headed to the Big Island if it weren’t for the critical information that I recieved from my Power Tap.

So why go ergomo? Well, there are several reasons for me.

1. The ergomo is hard-wired. No more Power Tap sensors mounted near the rear hub…a simple, clean, elegant solution means no more missed data.
2. The ergomo is waterproof. While later generation PTs definitely got better, I still had water issues. I eventually got used to putting vaseline around the PT and the bike computer mount so that water couldn’t get through and disrupt my data.
3. You can race and train with any wheels you want. I had to buy two PTs and sets of wheels, total cost of 3,300 +!!! (don’t tell my wife!). With an ergomo, I spend just under 2k, and if I want to get new race wheels, they will be about a grand. In other words, the total package is cheaper.  But racing with power makes you way more efficient than those race wheel riding folks anyway…riding w/ race wheels feels cool, riding without race wheels and passing someone who has them on their bike? Feels even cooler.
4. The ergomo is built on the Cycling Peaks platform. If you don’t know of Cycling Peaks, you soon will with your Power purchase. Throw out the generic software that comes with your powermeter (whatever one you choose) and get a copy of Cycling # This relationship is further enhanced in the Ergomo Pro. It’s Pro Power screen displays your Intensity Factor (IF), Normalized Watts (Pnorm) and Training Stress Score (TSS) while you ride! No more waiting until you get home to see how you did…you can see it live on the ride and adjust accordingly!!!
   • Are you pacing this time trial correctly? Just pull up your Intensity Factor and see at what percentage of your Functional Threhsold you’re riding.
   • Current watts? Check. Average watts? Check. Normalized watts? Check.
   • Training Stress Score (TSS) is a measurement of the “training dose” you’ve applied to your body, as function of intensity and volume. We’ve seen great success with our athletes by closely tracking this number, rather than miles or hours in the saddle.

So to sum up this answer, I suggest that (A) you get power and (B) if you can drop the extra money up front on an Ergomo, you will be happier in the long run.  I know I can’t wait to officially ride mine! See you at the races…

Q: “A friend of mine all too often substitutes scheduled workouts with simply sitting in the sauna (and hydrating while doing so) claiming it elevates his heart rate so he’s getting a cardio workout. I can’t find any evidence to oppose this but with my 3rd Ironman coming up in 3 weeks and knowing how hard I’ve worked to get to the level of fitness I’m at, I’m CERTAIN that one cannot gain anywhere close to the benefits of getting those lungs a burnin’ but I can’t disprove his claim.

Your HR might go up, to cool your body off by pumping more blood around your skin but you’re sitting there, with muscles relaxed! I just don’t see how this can strengthen your heart. Now those studs(studdettes) doing a cardio workout (smartly with hydration, electrolyte replenishment, etc) while in a sauna to acclimate to hotter more humid temps….I can see this but aside from the relaxing factor I don’t see how its anything less than another excuse to skip a workout. Any guidance here would be awesome!“

A: Coach Patrick: Dear Burning Lungs, DO NOT WORRY.  You are in the final stages of your IM preparations (IM Moo, perhaps?) and this is the time when a lot of folks look for something special, that missing piece to complete the puzzle, and almost anything sounds reasonable. But let me assure you, wholeheartedly, that your friend’s approach sounds great on paper but will do little to nothing to help him climb a hill on a bike or run a marathon.

If anything, the doode sounds relaxed and not overtrained, both of which are very important parts of an Ironman lead up. Most folks are overtrained and stressed out…neither of which will do you any good on race day. So while you can rest assured your buddy isn’t boosting his fitness, you should consider how your plan is allowing you the proper recovery…and reviewing your race day strategy should also help. Here are some free guidelines for Ironman racing on the PTS site.  Good luck, have a great day and enjoy some sauna time as you recover!

Q: “I am currently training for a half iron distance race (Miami Man) on Nov. 12. I’ve finished 2 Olympic distance races (Memphis in May 2004 and 2005), but haven’t raced so far this year. Last year, I was training for Miami Man and ended up deferring to this year b/c I got a stress fracture in my foot. It healed and now I’m training again. Up to now, when I’ve run, I have always felt like that foot “wasn’t right” and felt a sort of phantom pain, but I never had any real pain. The other night I was on a scheduled 70 min. run when real pain in the same place where I hurt it last year set in about 40 min. into the run. I immediately stopped, walked 10 minutes, and then ran/walked home and the pain didn’t really show up again. It doesn’t hurt now, even when I test it with a few steps of jogging, but I haven’t run on it again.

My question is this: can I get ready for this race on an elliptical? It doesn’t hurt at all when I use the elliptical, but I’m not sure what settings to use, how much to differ the duration from the scheduled runs in the training plan I use, etc. in order to make it as much like a “real” run as possible. Thanks for your time.“

A: Coach Patrick: Having personally dealt with a stress fracture (5th metatarsal), I know exactly where you are coming from. First, you have that phantom pain – even during the healing phase – as things get sorted out down there. Second, there is that “out of sorts” feeling as your foot just isn’t the same. Looking down at my bare feet right now, I swear that the right one just looks different now. On cold days it is usually a bit stiff and I have to warm it up.

Of course, my stress fracture happened in high school – so it’s been a while. I think the most important thing to do when dealing w/ a SF is making 100% it’s healed before you start up again. So if the doctor says 8 weeks off of it, I go 10 weeks. I promote overachieving in exercise and recovery! I sounds like you are still getting used to the concept of running long again on your “new” foot…and while the phantom pain is new, the real pain is a concern.

What To Do… I suggest that you get your foot check right away if you have access to a specialist. We want to make sure that there’s no holdover issues. Second, stop the long runs right away – it’s just not worth it if you are in pain. Third, YES, hit that elliptical! I just had an athlete complete the Timberman 70.3 race (with a sub-2hr 1/2 marathon) after 6 weeks of elliptical only training (he had aggravated his achilles tendon). There is absolutely ZERO merit to the argument that your legs need the pounding of the road to truly be ready for race day (if that were the case, you’d see elite athleletes stomping around or beating their shins to strengthen them…odds are you haven’t seen this!). We are looking to stimulate your legs in a manner similar to running – elliptical and pool running are both close enough – and to get your heart rate up.

Do not go longer than scheduled because the elliptical is “easier” than actual running…instead, use any extra time you have to stretch your ankles, calves, and shins. You can vary the intensity to get your HR to the same zones as noted in your training plan, but that’s about it. Only change to that protocol would be if you race will be a hilly one, at which point I would argue that you include some strength training pre- or post-elliptical (as you can’t simulate hills on it!).

Be smart and good luck with your training!