Triathlon

The Surprising Significance of a 36-38 BPM Resting Heart Rate

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.

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.

https://assets.anyquestion.com/raw/upload/kgoh4djzbjalkcv9jqjs.vtt

I don't check my resting heart rate every day, but during testing, it typically falls between 36 to 38 beats per minute. It doesn't fluctuate much unless I'm unwell. In those cases, I can observe my heart rate variability (HRV), and my resting heart rate usually increases by around 10 beats. This serves as a clear indicator that I'm either fatigued or have caught an illness, signaling the need to take a step back and rest.

What’s your favourite lactate set and what do you look for in them?

Powerful lactate sets: Building endurance while clearing lactic acid!

Say one of my favorite lactate sets, haven't done it for a long time now but used to be 10 by 4 minutes going above threshold. So yeah, you're going to accumulate some kind of lacked a but it's not going to be a super high, massive power, lactic and starting off with a one-to-one ratio. So you're four minutes hard, take it down to four minutes rest. Then the next 14 minute hard to take it down to 3 minutes, 30 seconds, rest four minutes, hard and aiming to hold the same power and the first on the subsequent four minutes as you did on the first and looking at what point are you clearing the lactic out each time. So as the recovery goes down, are you still able to get it? Cleared out before the next rep?

10 by 4 minute intervals at threshold, with a 1:1 work-to-rest ratio initially, decreasing the rest time each set and aiming to hold the same power on each interval.

https://assets.anyquestion.com/raw/upload/w3yjwbte4ruey1p2qaov.vtt

One of my favorite lactate sets, although I haven't done it in a while, is a 10 by 4-minute set going above threshold. The goal is to accumulate some lactate, but not at an extremely high or intense level. The set starts with a one-to-one ratio, meaning four minutes of hard effort followed by four minutes of rest. The next rep is 14 minutes hard, followed by 3 minutes and 30 seconds of rest. This pattern continues, with each subsequent rep maintaining the same power output as the first rep. 

During these sets, I look for the point at which I am able to clear out the lactate each time. As the recovery time decreases, it becomes important to assess if I can still effectively clear out the lactate before the next repetition.

Indulgent home cooking fuels my unhealthy habit

So I would probably say right now, living at my mom's, it's her homecooked food. I am demolishing her fruitcake. But yeah, I'd say unhealthy habits, a habit something that I do a lot is maybe a lack of sleep. I definitely wish I was someone that was better at sleeping. I think that would help for sure.

Unhealthy habit that I have is a lack of sleep.

https://assets.anyquestion.com/raw/upload/upyxmf5nmkqfhckp54kx.vtt

Currently, my most unhealthy habit would be indulging in my mom's homecooked food, particularly her fruitcake. It's hard to resist! Additionally, I struggle with a lack of sleep. I wish I were better at getting quality sleep as it would greatly benefit my overall well-being.

What are your mental strategies for coping with pain during tough workouts and competitions?

Embrace the Pain: Mental Strategies for Pushing Through Workouts and Competitions

So, I love that song. I think it's Eminem that sings it. That is a beautiful kind of pain because I really do feel like when you're in that deep dark place and that push in that pain that you get is like you. It's very different to a bad pain because, you know, you're getting stronger, you know, that it also, as soon as you hit it, like I don't feel like it gets any worse, like, say you're doing a hard session that the sooner, the hard rep comes, I find it easier because you're not waiting for The pain and as soon as you hit that pain, you just got to tell yourself. All I have to do is hold on. Like it's not gonna get any worse. You just gotta like I guess embrace it. It's it's I don't know. I kind of I just feel again. If you've been off with injury and you haven't been able to push, it is that adrenaline and that crave that you kind of want that feeling. So yeah, I guess learn to enjoy it. Learn to just associate it with that feeling of getting stronger every single. Time and I think a lot of people train with music. I certainly find that helps push to the point of pain. Someone's can if it's fast music, help with your Cadence in a competition. I tend to just focus on myself and my body and not think about external what pace I'm going or who's where? Like, I just focus on me and then I think no, negative thoughts come in and you can just, yeah, really embrace it. Embrace that feeling and be like, come on. Like, how much harder can I purchase? Because I do believe when you hit that level of pain, almost it numbs, the body. Like, it's not going to get any harder. It's not going to hurt anymore. You when you hit that level or you have to do is hold on. So, yeah, I think enjoy getting there.

It's possible to enjoy pain associated with physical activity, such as during a workout or competition. To do so, it is important to focus on the feeling of getting stronger, associate pain with that feeling, and use music or other forms of external motivation to help push through.

https://assets.anyquestion.com/raw/upload/p1ssc0qggi75twinz574.vtt

When it comes to coping with pain during tough workouts and competitions, I have a few mental strategies. First, I embrace the pain and see it as a sign of growth and strength. I view it as a beautiful kind of pain, different from a negative or harmful sensation. Once I hit that point of pain, I remind myself that it won't get any worse, and all I have to do is hold on.

I also find that music can be a powerful tool. Training with fast-paced music helps me push through the pain and maintain a strong cadence. In competitions, I focus solely on myself and my body, blocking out external distractions and comparisons. I embrace the pain and use it as fuel, pushing myself to see how much harder I can go.

I believe that when you reach that level of pain, it almost numbs the body, and you realize it won't hurt any more than it already does. At that point, it's about holding on and pushing through. So, I learn to enjoy the feeling, associate it with getting stronger, and embrace the challenge it presents.

Tapering Tips: Stay Productive, Hydrated, and Relaxed

So that's a good one because I'm taping right now. My top tips are. If you don't have to stand then sit, if you don't have to sit there, like she says, lying on a bed with my Norman Tech boots. I also saved myself like some work to do. Make sure I can mentally keep very busy because then yeah. I just feel like productive in the day and I normally spread my training out quite a lot as well. So, for example, like do my job first, Thing in the morning then spend some time in the boots, do some work, then go for a spin, spend some time in the boots, do some work, then go for and a swim the other than that, haven't done. But yeah, also just eating, well, not eating anything that you wouldn't normally eat and hydrating well and yeah, just keep relaxed. Keep chilled and air conditioned room, all good.

My top tips for taping are to sit or lie on a bed with Norman Tech boots if you don't have to stand, keep busy mentally by doing work, spread out training throughout the day, eat and hydrate well, and keep the room air-conditioned.

https://assets.anyquestion.com/raw/upload/z0eqv8xc4q2qkbdpozlb.vtt

As someone who is currently tapering, I have a few top tips to share. Firstly, if you have the option, try to sit instead of standing, and if possible, lie down on a bed with recovery tools like Norman Tech boots. It's important to keep yourself mentally busy during this time, so find tasks or work to stay productive throughout the day.

In terms of training, consider spreading it out and prioritizing other activities. For example, start your day with work or other responsibilities, then spend some time in recovery boots, followed by more work, and then engage in low-impact activities like cycling or swimming. This approach helps maintain a sense of productivity while allowing your body to recover.

Additionally, focus on maintaining a balanced and healthy diet, sticking to foods you would normally eat. Hydration is also key, so make sure to drink plenty of water. Lastly, create a relaxed environment for yourself, such as staying in an air-conditioned room, to promote a sense of calmness during the tapering period.

By following these tips, you can optimize your tapering process and ensure a successful recovery.

Lucy Charles Barkley & Dina: The Danger Duo of Kona 2022

Anna put it out there now, and I'm going to say heartache and injuries. And tough times can lead to big building blocks, and I see, Lucy, Charles Barkley, taking that win, that she's come s to so many times. I really think she's going to be a danger, and the, and for Dina, I think this might be his last hurrah, and if he can, we seen what he can swim and bike and Roth. So we know he's in no bad shape, if he can get that injury fix for, The Run. Yeah, they're going to be my two picks.

I think Lucy Charles Barkley will be a danger and Dina might have his last hurrah if he can fix an injury.

https://assets.anyquestion.com/raw/upload/meykj7gflpdnbtjmehle.vtt

My pick for Kona 2022 is Lucy Charles Barkley. Despite facing heartache, injuries, and tough times, I believe these challenges have built a strong foundation for her. She has come close to winning before, and I see her finally taking the victory this time.

As for the men's category, I think this might be Dina's last hurrah. We've witnessed his impressive swimming and biking abilities in Roth, so we know he's in good shape. If he can address any lingering injuries and perform well in the run, he has a strong chance of succeeding.

So, Lucy Charles Barkley and Dina are my top picks for Kona 2022.

Swimming

Strength

Photography

Track & Field

Nutrition

Physical Therapy

Running

Pets

Cycling

Podcasting

HealthCare

Musculoskeletal

Hockey

First Responders

Integrative Medicine

Chiropractic

Cross Country Skiing

Adaptive Sports

Mental Health

Climbing

Surfing

Tennis

Military

Mind Body

Scholars

Criminal Justice

Liquor

Golf

CrossFit

Soccer

Pickleball

Hunting

Public Speaking

Venture Capital

Training

Sport Commentary

Competition

Self Reflection

Gear & Equipment

The record of Emma Pallent-Browne in triathlon's middle distance is nothing short of impressive. She has a collection of IRONMAN 70.3 and Challenge titles, as well as a silver medal from the 2017 IRONMAN 70.3 World Championship.  Emma is also a world champion in Aquathlon and Duathlon.  She has also enjoyed a measure of success over the full distance with a podium at IRONMAN Austria (2018) her best result to date.  Hailing from Surrey, England, Emma currently resides in Johannesburg, South Africa with her husband and fellow triathlete, Jaryd Browne. Her coach is two-time IRONMAN 70.3 World Championship bronze medallist Tim Don. Emma comes from a professional running background. She discovered the sport of triathlon while recovering from a 2012 knee injury sustained while attempting to make the London Olympics squad in the 5,000m.

Emma Pallant-Browne