When I speak with someone who’s interested in getting faster, I always ask them if their workouts include Heart Rate Training (HRT). The answer is typically “No”, “A little…” or “Well, I have a heart rate monitor…but I’m not really sure how to use it properly.” All too often, a training buddy might have suggested they need a Heart Rate Monitor (HRM) or they see someone else wearing one, and they go about trying to figure out how to use it and see if they can improve. Other reasons include having GPS functions so they can see their distance and pacing more accurately. But if you’re not using it to train specific to the cardiovascular system, it’s kind of like installing a GPS system in your vehicle, not turning it on, then wondering why you can’t get to those unknown destinations faster.

Training with a HRM is specific to the cardiovascular system (your engine), while actually using a HRM can provide feedback of your performance in all areas of physical activity. So just what does that mean? It means that if you train correctly with a HRM, you can actually see performance gains in the muscular system as well as the Rate of Perceived Exertion or RPE in different tasks such as swimming, cycling or running. What you’re achieving is a strengthening of the your engine through adaptation, and by doing so you can perform at a higher level with less effort, both physical and perceived. As a result, your efforts get easier, while pace and endurance improves. And really, that’s the basis of getting faster. Think of it as your engine becoming more fuel efficient, and being able to work at a higher speed at less of a fuel cost. That’s a goal we should all strive to hit.

All HRT is accomplished based on specific zones, established through an Anaerobic Threshold (AT) test, also known as a VO2 Max test. This test might also be called Aerobic Threshold (AeT)  or Lactate Threshold (LT) testing. Your body will burn glucose as fuel, two ways, aerobically (with oxygen) and anaerobically (without oxygen). In the case of an all out effort, requiring high power output, the body uses the anaerobic system. Energy is rapidly available, but the anaerobic pathways are not very efficient for producing long-term energy. In turn, the energy stores deplete, lactic acid builds up in the muscles, and the effort must cease. In contrast, distance events requiring steady output and pacing over extended periods, use the aerobic system. The aerobic pathways can’t generate near the power of the anaerobic system, but they are more efficient and will sustain higher endurance type efforts. Distance and effort will actually see both of these systems contributing in different proportions. So by definition, your AT, which you test for, is the point where lactate (lactic acid) begins to accumulate in the bloodstream. Higher levels of effort mean higher accumulations of lactate, to a point where the body cannot keep it within a range that allows it to be easily cleared from the bloodstream. When this occurs, effort will drop, as will performance. Your threshold is an important point or value to know, as all training will be based on the value found through testing. Working below your threshold point works your anaerobic system, while working above it works the anaerobic system. When you work at or around your threshold point, you are working at an intensity that can teach your body how to handle the accumulation of lactate, and learn how to flush it more efficiently. By doing this, you can actually raise your AT. This won’t necessarily raise your maximum heart rate, but there’s little can be done to raise this genetically determined marker.

Typically, anywhere from five to six zones are used in establishing your aerobic and anaerobic intensity levels, with Zone 1 or Z1 being the lowest intensity. The number of zones is usually based on the method you choose to test with. For illustration purposes, Z1 would be a slow jog or maybe a moderately brisk walk. Effort is low and most of the fuel energy is derived from stored fats. The highest zones are at intensities high enough that you’d only be able to maintain them for several seconds at most. At this level you are consuming pure glycogen (sugars) energy without the benefit of oxygen. Most folks would assume that the faster (harder) they train, the faster they will become. This thinking is flawed, in that efforts at high intensity do little to build the aerobic engine. The heart is a muscle that, like other muscles, responds to training adaptations through stressing and recovery. The strong foundation needs to be in place to support those efforts, before one can build on them.

Let’s touch on equipment for a moment. There are tons of options for HRMs out there. I have owned several in my time, and I now believe the product I currently own is the perfect all-round HRM for the multisport athlete. The following features are what I consider to be basic necessity, and you should not settle for a model with less than these features.

Chest Strap with Removable Transmitter. Why a removable transmitter? They are easier to clean, you can change the battery yourself, and because it’s detachable, females have the option of using them in sports bras that feature a built in sensor material. Snaps are built in to the lower front of the sports bra, which allows the transmitter to attach sans strap. One less item to worry about, and most women report less chaffing as a result.

Programmable Workouts. This feature allows your to input workout profiles for such things as intervals, tempo runs and speed workouts. Be cautioned though, as there are Pros and Cons between the two leaders in HRMs. Polar requires the workout to be developed on a computer (PC) and transferred to the wristwatch as an exercise file, whereas Garmin allows you to build the workout on the watch just before starting the actual workout. This comes in very handy when you’ve forgotten to download the workout of the day.

Downloadable Capability. This function allows for downloading and analyzing your data on a PC, Mac or any of the online services such as Garmin Connect or Training Peaks. Graphical analysis and storage of your data is invaluable for comparison purposes. Also, if you’re working with a coach, most will require your data in the form of a file, or file upload to a designated site for analyzing. Handwritten data that’s been plucked off the watch each time you use it is near worthless.

Distance Foot Pod or GPS Tracking. This may seem like a luxury, be really, how many times will you want to plan your route to the extent that you have to know every single mileage marker along the way, so you can hit the lap button and figure out your pace? The value of being able to head out on a run or ride, without having to worry about remembering every mileage mark, becomes priceless. If you want to get 8 miles in, run out 4 miles and run back 4 miles, no matter what direction or route you choose to go.

Long Battery Life. Polar has an advantage here, in that it has a replaceable battery and can run for hours, days or weeks. Battery life with regular use has lasted me for a good two years. Garmin requires disciplined recharging. The latest Garmin multisport model touts battery life up to 20 hours on a recharge. Although I’ve never pushed mine that far, I have used it for 14+ hours without it showing signs of an impending DNF. Shop around and shop wisely.

For lack of space, I will say that there are many publications and training plans for using HRT. Certified coaches are a good source for developing training plans to target your heart rate improvements. The plans I design for HRT will vary throughout the month and weeks of a training cycle phase, thereby targeting specific zones to challenge, adapt and improve. You can usually find AT testing in your area through local health clubs, triathlon clubs, cycling clubs or through your doctor’s office. Just remember, if you want to get faster, sometimes you just have to slow down a bit. You heart will respond favorably.

FYI: I use the Garmin 310XT. It has a lot of features, most of which I actually use, and it’s rated Swim Capable which bodes well for triathletes. I was very pleased to see a lot of the pro field at Rev3 using this model too. With its ANT+ capability, it pairs nicely with the Power Tap hub system.

Mark shares one of his favorite recipes- Chana Dal Hummus- with you.

[Part 1 can be found here]

Strength Exercises Based on One Repetition Max Lift or Progressive Overload

My strength training incorporates the major muscle groups, as well as the secondary support or stabilizing muscles. The body is an integrated “machine” that functions dynamically, based on demands and the signals sent by the brain, both consciously and unconsciously. The same thing happens when you swim, bike or run. Everything plays i’s part, and all parts are important to performance efficiency. My starting weight for any of the following exercises is based on a One Rep Maximum Lift. After a few warmup lifts at a lighter weight, I’ll perform a single repetition at what I think would be the maximum weight I can lift for that exercise. This sets the initial baseline weight in my base period of training or when coming out of any extended off-season…which quite honestly has not been more than a couple of weeks for a few years now. It’s also a good place to start if you’ve been slowly working at or maintaining strength training.

For those just starting out in a training program, I would suggest a Progressive Overload method of coming up to your base. This would be working for the first three to four weeks just performing the exercises in about 12 repetition sets, and increasing the weight as you begin to feel stronger. The intention with all of these exercises is train the muscles to near exhaustion, but only through recovery will they become stronger. Depending on what phase of your training plan you’re in, the reps performed could be anywhere from 8-10 and even up to as many as 20 reps. The actual weight will vary between 40% and 80% of the One Repetition Maximum, again, training phase dependent.

Adductor & Abductor Machine ~ This is sometimes a combination machine. You know the one I speak of, because we fear it. Subjecting yourself to a machine that wants to treat your legs like a wishbone is no picnic, but neither is a pulled adductor or gluteus medius.

Biceps & Triceps ~ Swimming and biking place demands on these muscle groups for good stroke recovery and pull phase, and climbing seated or standing.

Hip Extensions & Flexions ~ Strong hips will benefits your kick in swimming, pedal stroke in biking and gait or stride in running. An extension gets the gluteus firing, while a flexion fires the sartorius, what we refer to as our hip flexor. The hip flexor plays an important role in bringing the knee up and forward, especially on the bike and run. It’s not a very large muscle and tends to exhaust fairly easily. Train it well and you’ll feel the difference.

Shoulder Press & Chest Press ~ Again, swimming muscles for strong propulsion through the water, as well as arm carry and swing on the run.

Leg Extension & Leg Curl ~ Strengthens the quads and hamstrings for power on the bike and run.

Seated Row & Lat Pulldowns ~ Works the large latissimus muscles of the back, for strength after the “catch” and during the “pull” phases of your swim stroke.

Leg Press & Squats ~ Gluteus, quads and stabilizing muscles for power and core stability on swim, bike and run.

Lunges ~ These can be performed weighted or un-weighted by holding small weights in both hands.  Great primarily for the quads, and secondarily for the gluteus maximus, adductor and calf muscles.

Heel Raises ~ Works the calf muscles, so important for biking and running. These can be performed weighted or un-weighted by holding a weight down to your side as you stabilize yourself with your other hand.

Finish with some light stretching of the worked muscles. Rehydrate yourself and get that recovery nutrition into your system within 30 minutes if possible, but no longer then 60 minutes post-workout. I use a recovery drink with a ratio of 3:1, Carbohydrates to Protein, and also includes 3 grams of L-Glutamine. Carbs will replenish muscle glycogen, protein helps with muscle tissue repair, and L-Glutamine does wonders in relieving D.O.M.S.

And don’t forget to Train With Grain!!

Strength training can be a beneficial part of any training plan, if it is executed properly in both method and timing. In multisport training schedules, it can often be difficult to determine the best place to insert the workout, due to the hours already dedicated to the two, or three, core sports. It has to be challenging, yet still adjust intensity based on the periodization, or phase, of the entire training plan. I have found that Mondays tend to be the best days for my gym visits, and I can look forward to that workout being the singular thing I do for training that day. It’s the workout that starts my week, and it affects how the rest of the week will play out.

Proper nutrition is absolutely essential to your training, especially in this case where the workouts may come after a weekend schedule of long training sessions or doubled up workouts such as “bricks”. If you’re lacking in proper recovery nutrition, it will show up in the following days as Delayed Onset Muscle Soreness (D.O.M.S.). D.O.M.S has the ability to sabotage your workouts due to soreness experienced in the days following hard efforts. It’s a snowball effect that can derail the rest of your week, and over time, your mechanical function and performance improvements.

Different gyms will offer you different equipment options in which to perform your workouts. Maybe you have a home-gym setup, use a community center, private gym or national chain. The better equipped it is, the more you targeted your resistance training can be. My workouts have taken place in both well-equipped community centers and national chain clubs. The investment in equipment options and maintenance of the equipment is worth it to me. I’ll point out some of the exercises that I’ve found make a difference for my performance. Hygiene note: Be sure to wipe down the equipment after you complete your set of repetitions, especially if you’re working on other machines during multiple sets. Nobody should have to clean up after you, nor should you after somebody else.

Stretching and Core Work

Let’s not forget that long relaxed muscles and a strong core are a foundation for preventing injuries, being mechanically efficient and decreased recovery time. If you can spend the first 15-20 minutes of your gym routine stretching and working on your core muscles, your body will likely respond better for it. I like to use a combination of yoga stretches, core work on the Swiss ball and foam rolling. There are a lot of resources out there for Swiss ball exercises. I would recommend getting instruction from a qualified yoga instructor on proper technique and form. I would also seek a knowledgeable person – perhaps a friend who’s a physical therapist – to instruct you on foam rolling. Ask other athletes if they know of coaches or experts in that area. You might start to love the foam roller as much as I do!

[To be continued]

Doug gives us insight into getting ready for Rev 3 Portland.

The swim, wow, long.  1.2 miles through the Wickiup reservoir can be taxing.  Fortunately, with all the hard work that we put in to preparing for the open water swim, it didn’t feel too bad.  Although, I was definitely ready to get out of the water, I never got to a point where I didn’t think that I would finish.  The most important thing to remember and to practice when you’re preparing for an open water swim is to practice your sighting.  You can quickly add distance to the 1.2 miles that you’re already swimming.  Practice your sighting in the pool early on and then take what you’ve learned to your open water swims.  Mastering this skill will pay dividends when you’re out in open water.

The bike, amazing!  I never thought that I could go that fast on a bicycle!  When the speedometer hit 43 mph, I said to myself, “omg, I hope I don’t blow a tire!”  It takes total focus to keep the bike pointed straight down the hill and to not swerve very much especially considering the amount of cross wind that hits you from time to time.  I did learn that I could have pushed myself harder earlier in the bike portion of the race.  Being my first Half-Ironman, I was unsure how hard to push and when.  I also learned that I didn’t need nearly as much water/electrolyte prior to the first water station as I thought.  This minor miscalculation did add some unnecessary weight but it gave me something to perfect for next time.The funniest thing that I saw was a fellow athlete eating a full homemade sandwich out of a plastic baggy about 2 miles in to the race.  It seemed a little silly and it gave me some early comic relief – to each their own I guess.  But overall, the bike portion of the race was breathtakingly beautiful, with snow lined roads, mountain and lake views, this ride is definitely a must regardless of whether you’re seeing it on race day or if you’re just out for a pleasure cruise.

The run, slow.  The running portion of Pacific Crest 2011, taught me something… I’m a mediocre runner.  Normally, running 13 miles is not that daunting.  However, running 13 miles after swimming 1.2 miles and riding my bike for 58 miles presented a whole new challenge.  The mental and physical exhaustion started to add up but the determination to finish and finish strong helped keep me going.  It’s amazing how hard you can push your body, mind and spirit on race day.  I guess that’s what Triathlon racing is all about – when you think you can’t go any further, you somehow find the strength to keep going.

Overall, Pacific Crest 2011 was a wonderful racing experience.  If you’re a beginner like me, definitely put this race on your list of ones to do.  It’s absolutely beautiful, the course is wonderful, the fan support is amazing and it’s something that you will talk about with your racing buddies for years to come.

Keyon gives you tips on prepping for a big race. Tips and tricks for making your next big race a success (plus some great ideas for pre-race meals).

I did an impromptu race-recap with a new athlete the other night, as she explained how things went for her first Olympic distance duathlon. For the most part the race went as planned and expected. However, there was one frustration during her bike leg that I thought I might share with others, who’ll no doubt have or will experience the same thing, so they’ll know what they can do to mitigate it. It happens to do with the Drafting Zone (DZ). This has to be one of the areas new athletes probably fear the most, as penalties for violating it can be tough to swallow and even tougher to protest. Of all the rules that I can think of, DZ violations are probably the easiest to commit because of the gray area of interpretation (estimation of distance) by the offender vs. the course marshal. In the interest of fairness, course marshals might err to the lenient side, but this makes the protest even harder

U.S.A. Triathlon (USAT) sanctioned races have very specific rules regarding drafting, because they are not draft-legal events. A certain amount of distance must be maintained between you and the bike in front of you, depending on whether you’re racing as an elite or age-group athlete. This distance is supposed to eliminate the advantage of riding in another athlete’s slipstream as they break the wind for you. Most races, for consistency, choose to adopt the USAT Competitive Rules as their “Rules of the Day.” It is always your responsibility to be familiar with all rules in use for any particular race. For this explanation, I will be using distances that equate to age-group athletes and fall in the subheading 5.10 Position Fouls, under Cycling Conduct in Article V. The DZ in this case is 7 meters long and 2 meters wide. Position fouls penalties can range from 2 minutes added to your total time, to complete disqualification.

The Situation: As she rode the bike course, our 34 y/o fit-female began to close in on a 23 y/o male. Can you see where this is going yet? She decided she could make the pass safely within the 15 second allotted time for avoiding a penalty. She made the pass, and proceeded to maintain pacing. Soon thereafter, the male athlete came along and passed her in a similar fashion.* She dropped out of his DZ, only to then find herself needing to pass again, due to his pace slowing. However, as she attempts to make the pass, he speed up in an effort to keep her from passing in the allotted time. She must then drop completely out of his DZ – three bike lengths back – before attempting to pass again. This goes on for quite some time, until she is able to pass (and drop) him for good on a hill. Unfortunately, during this scenario, she lost mental focus and became frustrated with having to deal with his conduct. Frustration causes stress levels to rise, raised stress levels cost unnecessary energy expenditure. She took her head out of the game and was forced to respond to his actions rather than ride her own race plan. There’s nothing in the Competitive Rules to address his conduct. She asked me what solutions or options were recommended short of trying to get the attention of the Course Marshals.

The Solution: Burn A Match! First, be very safe about this by making sure ALL overtaking traffic is clear. At this point you’ll also need to confirm that the rider being passed isn’t about to pass another rider and abruptly come out around them into your intended pass. You get the penalty if you cause an accident. You’ll also need to make sure there will be a place for you to re-enter the “traffic flow” after the pass.  Start by coming straight up their wheel line to make the pass. This will keep you somewhat “hidden” both visually and aurally. In essence they won’t see or hear you coming until moments before the pass. Come out to their left at the last second by at least 1 meter, go as hard as you can to make the pass and continue 20 – 30 meters out in front of this person, then settle in to maintain your pacing plan. Hopefully, that’s the last you’ve seen of them. For more on Burning Matches, watch this short explanation video by Robbie Ventura of the CycleOps Company.

I’ve confirmed this with USAT’s Rules Director as the best method for handling this type of conduct. For complete USAT Rules (PDF) go to http://www.usatriathlon.org/resources/about-events/rules

For the new athlete, the DZ can be difficult to discern while positioned directly behind another rider. The average bike is 65″ long from leading edge of front wheel, to trailing edge of rear wheel. It’s safe to estimate three bike lengths from your front tire’s leading edge, to the trailing edge of the tire in front of you. Practice will make this easier and will keep you out of the penalty box for DZ fouls. In Ironman events, there are actually Penalty Tents on the bike course that your are required to pull into upon receiving a penalty from a course marshal. Upon arrival and racking your bike, officials hand you a stopwatch and start your penalty-time count down. From there, you get to watch all the people you may have passed, ride on by. The tents are affectionately known as “Ironman County Jail.”

So how big is your matchbook, and do you know when to use it?

Doug Carr

*This is what I call “leap frogging”. I pass you and you pass me, etc. Over a long race with two similarly matched athletes it’s not only unavoidable, it can also be enjoyable if the both athletes like to encourage each other.