Triathlon

I track HRV and resting heart rate on my Garmin and usually can tell by how I feel when there are changes. I leave most interpretation to my coaches and relay my feelings to them in correlation with the data.
 
Transcript: "Great question about HRV and resting heart rate. I do track it on my garmin. But I leave most interpretation to my coaches. And obviously, my feedback on really, just how I feel in correlation to those numbers. Usually, you can tell when you wake up just off of how you feel. If whether your HRV is going to be off, or your resting heart is going to be a little bit high. So a lot of it's known in the body. And then, you know, relaying how you feel to your coaches with what the data is showing."

To improve your aerobic capacity, focus on doing a lot of low intensity training at anaerobic threshold and some threshold training at altitude. Additionally, include some high intensity training to work on your VO2 max.
 
Transcript: "How do you improve your aerobic capacity? Well, the very easy answer is train more. The more you train, the more you will improve it. But besides that, it's also a little bit about how to distribute your training. Aerobic capacity is all training up to anaerobic threshold. So all you do is aerobic will help you to improve your aerobic capacity. The way we do it in Norway is quite simple. It's a lot of volume at the low intensity with the lactate below 1.0. And then you have a certain amount of threshold training at altitude and aerobic threshold. Step 2.3, 2.7, 8, depends a little bit of course on the athlete and the disciplines. And that is the big things you do to try to improve the aerobic capacity. Of course, on top of that, you have the anaerobic capacity, working with the VO2max and so on. But for the aerobic capacity, stay below anaerobic threshold, the altitude. And do it a lot. Good luck."

To adapt to the heat, it takes about three weeks of exposure. This can be done through sauna sessions, hot tubs, going outside during peak hours of heat, and doing indoor training without a fan. Quality of the sessions will go down but the protocol should be done carefully, increasing the intensity and frequency over time.
 
Transcript: "So I'd like to start this answer by saying that any adaptation to the heat and similar to altitude training will take about three weeks to actually be felt. So, meaning any protocol that you apply, expect to take about three weeks to get the physiological adaptations that we're looking for. So number one tip is to get exposed to the heat. And if you're living on a cold location, this could be sauna hot tub, a hot pool going out outdoors on peak hours of heat, even if it's not extremely hot, just going out on peak hours at the location where you are will help you get exposed to the heat and your body will adapt to that. The quality does go downhill for the duration of the heat protocol or heat adaptation protocol, but that's completely fine leading up to a race day. The second tip that I like to give is to use your indoor training and to create almost a sauna environment in your house. This could be running on the treadmill without a fan or doing indoor training, training rides without a fan and with a sweatshirt and anything that does provide that heat environment where you're literally sweating a ton. This obviously will again downgrade your the quality of the sessions. So I would try to implement this very carefully. So not on, on if we're talking about the three week protocol on week one, do one or two times on week two, do it two or three times and on week three, do more but use easy steady sessions to do it. Not high intensity."

Mae'n bwysig i fod systemau cymorth, adborth a chyfrifoldeb yn hytrach na'r hyn sy'n digwydd i helpu athletwyr profesiynol i ffwrdd. Mae'n rhaid datblygu a chyflwyno amser, yn hytrach na'r hyn sy'n digwydd yn y ddynamic arall, lle rydych chi'n dod o'r gol i'r gol.
 
Transcript: "Beth sydd wedi'i brofio fel athletaeth profesiynol, a ffynnu eich cynlluniau am fywyd ar ôl y sport? Byddai'n fwy na swyddfeydd yn ymwneud â'r athletaeth profesiynol. Rwy'n credu ei fod yn rhan o chi, ac mae'r ffordd y byddwch chi'n gadw bob dydd yn ymwneud â chyflogau cyhoeddus. Felly pan mae hynny wedi mynd, mae'r gofyn i'w ddiflannu i mewn i aren arall. I mi, roedd yn hyfforddi, ond ddysgu yn gyflym nad yw'r dynamic arall yn yr un fath o ran ysbyty arall. Mae'r athletaeth profesiynol yn system rhwng-ladder, lle rydych chi'n ceisio dod i'r achlywedd nesaf. Mae'n aml yn cael ei ffwrio gan ddopamin ac nid yw'r arall arall yn ymwneud â hynny. Mae'r adnoddau mwyaf ar gael i ddeall bod angen i chi fwyngo ar y broses o gyfrifo a mwynhau hynny, a datblygu a chyflwyno amser, yn hytrach na'r hyn sy'n digwydd yn y ddynamic arall, lle rydych chi'n dod o'r gol i'r gol. Roedd hynny'n anodd iawn i mi, ac mae'n rhywbeth rydw i'n gwbod, er enghraifft, heb fod wedi'i ymdrechu am fyny. Felly, mae angen i systemau cymorth, adborth a chyfrifoldeb fod yn hytrach na'r hyn sy'n digwydd i helpu athleiswyr profesiynol i ffwrdd."

My resting heart rate normally sits at around 36-38 beats per minute. If I'm not feeling well, my HRV will show a 10 beat increase in resting heart rate, which is an indicator that I'm run down or have caught something and need to rest.
 
Transcript: "So I don't look at it every single day. But as a number that-- yeah. When I am having testing and things, it normally sits at around 36 to 38 beats per minute. And yeah, I don't see a lot of fluctuation in that, unless I'm not well. And then I can look at my HRV, and my resting heart rate will normally go up by about 10 beats, which, yeah, is a real clear kind of indicator to me that I'm either run down or I've caught something, and time to back off."

I make time for meditation every day and do diaphragmatic breathing when stressed. I also spend time with people I love to help me relax.
 
Transcript: "I make time for meditation every day. And I do some diaphragmatic breathing, if I'm super stressed out, or even just to ground myself a couple of times during the day. And I'm intentional about spending time with people that I love and to help me feel relaxed and are really fun to be around."