I think that now, however, the growth of my main project, Endurance Nation, means that a great deal of this dialogue is taking place in the new forum: www.endurancenation.us/forums.  Instead of posting here, I am going to put my question-answering energy into the EN website.

Come on over, check out the forum and join the conversation.

Coach Patrick

The other morning after a warmup – I was doing run repeats of 6 minutes at a HR of a high Zone 3 – which for me was around 162 – 164. Then after each 6 minutes I was to walk for 2 minutes. I noticed that my HR dropped 15 bpm after about 25-30 seconds, after another 30 seconds it dropped another 30 bpm – typically then after a minute I was down to 120 or slightly under – my HR would continue to come down over the next minute, but more slowly – maybe another 10 bpm or so. This was pretty consistent.

I have no idea if this is good, average or poor.  I am curious to know how others HR recovered.”

A: Coach Patrick:  Using HR as a benchmark for recovery is a great approach to managing your training. The most important thing to note is that it is extremely personal – what “top of Zone 3″ is for you is not the same for 95% of the folks out there. Instead of focusing on how other folks’ bodies recover, I recommend that you make a note of these recovery patterns and compare them with other future interval workouts. This will help you identify how you “typically” recover…and when you know that, they you’ll know when you AREN’T recovering the way you normally do…which means you are probably tired / overtrained / etc.

Keep a daily log of these key workouts and you’ll be amazed at what you can learn re: your own recovery…and how implementing that into your workout decisions can really have an impact on your performance!

A: Coach Patrick [http://www.performancetrainingsystems.com/blog]: This is a great question. The search for an “optimal” cadence is an elusive one, as your cadence depends on the terrain you are riding, they type of gears you have, your strength-to-weight ratio, and what’s “comfortable” for you. Have I confused you enough yet??  To answer you without too much hoopla, I tell folks to find a “happy place” between 85-95 rpms. Now for more information…

Let’s try to think of it another way. You want to ride the bike, and ride it well. But you want to be able to run off the bike as well. Pedalling at a higher cadence, in an “easier gear” means that you are carrying less torque per pedal stroke – so it feels “easier”. But a higher cadence will require more dexterity so you aren’t wasting energy through inefficiency. A higher cadence will help you “spin” up the hills…a lower cadence will help you sustain your speed on the downhills/flats. It’s also important to note that most triathletes find it difficult to pedal at a higher cadence in the aeroposition.

The bottom line is that you’ll need to be able to ride well at a variety of cadences on race day depending on where you are, how you feel, and what your race goals are. Do your best to mix and match cadences in different workouts and you’ll be 100% ready on your big day!

A: Coach Patrick [www.performancetrainingsystems.com/blog]: First off, I definitely recommend eating something before exercise for several reasons. One, you’ll burn more calories because you’ll be drawing fuel from both carbohydrate and fat stores. Two, you’ll have the energy and endurance to complete or even lengthen your workout (as well as perform better!) without leaving you feeling dizzy or shaky. Three hree, when you are maintaining a regular workout schedule, your body needs fuel to keep it functioning optimally even when you’re not working out so when you wake up your body is already running on “low.” Four, successful triathlon racing requires that you be able to eat + compete…this is something you can “train” on a daily basis with a proper pre-workout meal.
That being said, if you know you will be working out in the early morning plan your dinner the night before accordingly. A dinner high in carbohydrates will help to ensure that your muscle glycogen stores are full. If you are running low on time or simply cannot stomach that much first thing in the morning, try something small. My favorite is a piece of toast with a tablespoon of all natural peanut butter and some honey. If I have a really big workout coming up, I might add some sliced banana.  Other options include ameal replacement drink, a glass of a sports drink, or a packet of energy gel.
On the other hand, if you have a few hours between waking up and working out, try eating foods that are high in carbs, low in fat, have a moderate amount of protein, and are easily digested. Foods such as, cereal and milk, a slice of bread with peanut butter, yogurt with fruit, or an energy bar would fit the above qualifications. These pre-workout meals should contain approximately 400-800 calories and be easily digested. All the options should fuel your body to allow you to finish your workout. One last key tidbit of information regarding morning workouts, drink plenty of water (before: 10 ounces, during, and after your workout) to compensate for sweat losses and prevent dehydration from occurring later in the day.

A: Coach Patrick [www.performancetrainingsystems.com/blog] You’ve been reading up on post-workout nutrition so you must know that workouts boost your body’s protein needs. Your body uses the extra protein to build and repair muscle tissue and burns some for fuel. Since I do not know your body weight or your training level, 15g may or may not be enough protein, but a general rule of thumb is that about 15 % of your daily calories should be from protein or that you need about .55 grams of protein per pound of body weight. To optimize replenishing glycogen stores in muscle and repair muscle, you should take in a combination of carbohydrates (with a high glycemic effect) and protein within 15 to 30 minutes after working out.

If I do not have any solid food available, a sports drinks or even a glass of orange juice or chocolate milk are my favorites to hold me over until I can fix myself a snack. My favorite post-workout snacks are yogurt or cottage cheese with fresh fruit and almonds, whole wheat bagel with turkey and tomato, and oatmeal with raisins and soy nuts drizzled with honey. They all have the ideal combination of carbs, protein, and fat and taste great to me. There’s nothing wrong with eating Clif bars after your workout; but I’d challenge you to make something that’s even tastier adn save the energy bar for when you are on the road! Everyone is different though so best of luck finding your perfect combination!

A: Coach Patrick [www.performancetrainingsystems.com/blog] If I were you, I’d do both. Hit the flats FIRST as part of your warm up, then head over to Mt. Hood, and do your 85 miles of climbing to get a total of 112 miles in. Although you’ve got a lot of climbing under your belt, learning to climb while fatigued is important. I don’t mean how to climb when you are tired; rather how to be crafty with your effort to keep your speed up without blowing everything before the run. With your IM only a month away, have one last chance to put in a good long ride that will help you dial in your nutrition, form, pacing, and overall ride strategy. Good luck!!

A: Coach Patrick [www.performancetrainingsystems.com/blog] I can’t blame you for not wanting to trade a lake swim for a pool workout, I wouldn’t want to trade it either!! Don’t worry, there are plenty of workouts to do that don’t depend on laps and sets. And yes it does matter. If you have been swimming in a pool long enough, you should know about how many strokes it takes you to cover a certain distance, 25 yds for example, which will be very helpful when trying to figure out total distance of a swim.  Your training will reflect your A race distance and race day goals, but in general I recommend three swims a week, each anywhere from 45 to 60 minutes.

Drills: 45 mins

During this swim, you should warm up and cool down as usual, but during the middle part of the swim you should be incorporating various drills instead of swimming harder. Concentrate on form, technique and breathing. Progressively lengthening these swims during training can be very useful as, especially when it comes to longer swims on race day, most people lose concentration and technique before fatigue settles in.

Intervals: 45 to 60mins

Think Fartlek workout in the water. The goal is here to build your strength as well as help you differentiate between your easy and hard swim pace. As training continues and you make progress, increase the number of strokes you swim hard/easy for (ie., swim hard for 100 strokes and easy for 100, swim hard for 150 strokes, swim easy for 150).

• Warm up for 10-15 minutes.
• Then swim hard for 50 strokes and easy for 50 strokes, or 50 “on” / 25 “off”, etc.
• Cool down for 10-15 minutes.

Long swim: 60 mins

You will build over the course of the season from shorter intervals to fewer longer intervals to a continuous swim set approximately as long as your race.  The goal with these longer swims is to start smart and finish strong…each workout is a chance to learn proper pacing, etc.

• Warm up for 10 minutes.
• Swim at a strong pace for 4 x 8 mins with 2′ of rest / treading water after each.
• Cool down for 10 minutes.

Swimming in the open water has its ups, but it also has its downs. For instance, you do not always have the luxury of having someone watching over you to make sure you are okay. My intention is not to make you scared of swimming in open water; instead it is simply to make you aware so that you put your safety first. Another easy trap to fall into is letting the calm and quiet atmosphere relax you to the point where your training swims are not up to par. Use your off days to splash around and go for a short or long leisurely swim…don’t forget swimming is fun. Stay safe and focused!

A: Coach Patrick [www.performancetrainingsystems.com/blog]: Incorporating two sports a day is okay as long as you are listening to your body. Be careful not to overdo it and not allow your body enough time to recover. Rest and recovery will become increasingly essential as you start racking up the running mileage.

The fact that you recognize that swimming is your weakest link is great and more impressive is the fact that you are getting in the water more often to swim. You have to break your swimming down and figure out your weakest link…is it your technique, is it your breathing, is it your speed, etc. Spending more time in the water is huge as long as you are working on those aspects that make swimming your weakest link.

That said, swimming everyday is a lot. Remember that swimming is the shortest leg of any triathlon – regardless of the overall race distance.  So in terms of return on investment (ROI), your time is best spent on the bike! 

Happy training!

A: Coach Patrick [www.performancetrainingsystems.com/blog]: Incorporating two sports a day is okay as long as you are listening to your body. Be careful not to overdo it and not allow your body enough time to recover. Rest and recovery will become increasingly essential as you start racking up the running mileage.

The fact that you recognize that swimming is your weakest link is great and more impressive is the fact that you are getting in the water more often to swim. You have to break your swimming down and figure out your weakest link…is it your technique, is it your breathing, is it your speed, etc. Spending more time in the water is huge as long as you are working on those aspects that make swimming your weakest link.

That said, swimming everyday is a lot. Remember that swimming is the shortest leg of any triathlon – regardless of the overall race distance. So in terms of return on investment (ROI), your time is best spent on the bike!

Happy training!

A: Coach Patrick [http://www.performancetrainingsystems.com/blog/]: You’re right; yoga can do all of that and more. Performing yoga, even if it’s just for five to ten minutes a few days a week, can improve balance and strength, increase mental and bodily awareness, and prevent injuries.
I think you should definitely give it a try and a good way to start might be to contact all those people who, all this time, have been telling you the positive benefits of yoga. Ask them all how they got started, and which videos, websites, or books they would recommend. Also, for those who live in your area, find out where they take classes and which in instructors their favorites are. If they know you well enough and think that you’ll enjoy yoga, they may have a good idea of what schools of yoga, whether it is Anusara, Ashtanga, or Bikram, and in what setting you would enjoy practicing it.

Another easy way to get started would be to stop by your local fitness or hollistic center and find out what classes they have to offer. I find practicing yoga in a class setting is great because the instructor is able to guide you through the poses and correct your form as necessary. Although I prefer going to a class because I need to have a set time and place to practice yoga where I have no other distractions, it can be difficult fitting it into my schedule.

So if you’re on a time crunch and can’t always make it to a class, get online and simply do a search for “yoga” and see what comes up. You should have no problem finding websites that will give you a detailed description of all four of the different branches of yoga (Raja, Bhakti, Karma, and Jnana) as well as the major schools (Anusara, Ashatanga, Bikram, Iyengar, Sivananda, abd Vinyasa). You’ll also see that there is no shortage of websites to walk you through routines or provide you with pictures of the various yoga poses. I think that using the internet as a tool is a great way to further familiarize yourself with yoga and to find a video or series of pictures that will help guide you through a session without having to leave the comfort of your own office, hotel, or home when you are crunched for time. There are even websites with free routines available (http://www.yogatoday.com/).

One last thing to keep in mind is that although yoga can help you to build strength, it should be utilized as a supplement to your weight training, not as a replacement.