Triathlon

Is heart rate still a beneficial metric or is it becoming a thing of the past?

Unlocking Performance: The Enduring Benefits of Heart Rate

Hi Chris, I would definitely still recommend using heart rate. You know, it just gives you an extra dimension to the picture to look at what's going on in the daily training that's happening. So on the bike, if you have the power meter, I would rely more on the power meter. However, using the heart rate to give you that extra perspective can help with running, you know, I think sometimes it makes sense to have a heart rate cap on your easy runs or adding in walking breaks when heart rate gets too high for the purpose of doing your endurance session. If heart rate is really high, you're not getting the endurance benefits out of it. It's turning into tempo work or threshold work or anything like that. And so you want to make sure your body is doing what it is prescribed to do and needs to do. So it's super important that you're, you know, getting the base kind of mileage and volume in. And if your heart rates are always too high, that's going to lead to injury or poor performance or burnout. So I'm a huge fan of still using heart rate and also use resting heart rate often for checking daily, readiness to train and recovery.

I would still recommend using heart rate along with a power meter while cycling. Heart rate can provide an extra dimension to your daily training and help you understand when you need to add in walking breaks or reduce intensity. It can also be used to track daily readiness and recovery.

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Using heart rate as a metric is still valuable in training. It provides an additional perspective on daily training activities. When cycling, relying on a power meter is more effective. However, incorporating heart rate can be helpful for running. Setting a heart rate cap for easy runs or taking walking breaks when heart rate gets too high ensures that endurance sessions remain effective. If heart rate is consistently elevated, it can lead to injury, poor performance, or burnout. Therefore, monitoring heart rate helps ensure the body is meeting the prescribed demands and needs for training. Resting heart rate is also useful for assessing daily readiness to train and recovery. Overall, I highly recommend continuing to utilize heart rate as a beneficial metric in training analysis.

As a late blooming athlete, how can I cope with my peers taking off years before me?

Coping with Late Bloomer Syndrome: The Secret Advantage

Thanks for your question, Cole. You know, it's funny, watching athletes peak over the years at different ages, I have seen so many different timelines happen. Often, the athletes that bloom late are the athletes that do the best in the end because they have to fight harder, they have to work harder, and compared to their peers, they get it a little more naturally, a little easier when they're younger. So I would remember that there is no specific timeline to peak, there is no specific timeline to bloom, that the athletes that can keep that fight, keep that hunger through the hard times, through the struggles, you will progress and remember that progression is never linear. So keep that fight, keep that hunger, and stay on it.

There is no specific timeline to peak as an athlete. Those who keep pushing through the struggles and maintain their hunger will be able to reach their goals.

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Thanks for your question. Watching athletes progress at different rates over the years has shown me that there is no set timeline for peaking or blooming. In fact, athletes who bloom later often end up performing exceptionally well because they have had to work harder and fight more compared to their peers. It may seem like others are taking off years before you, but remember that everyone's journey is unique. What matters most is maintaining your determination and hunger through the challenges and setbacks. Progression is not always a straight line, so don't get discouraged. Keep fighting, stay hungry, and stay committed to your goals. Your time will come.

Any tips for athletes trying to make a college triathlon team?

Unlocking the Secrets to Making a College Triathlon Team

Hi, so tips for those who are interested in trying to make a collegiate triathlon team. You know, there are a lot of teams out there of all different levels now, so there are some baseline standards of what's required for different divisions or schools and what each school is looking for. But beyond that, you know, I am looking for athletes with, basically good people, good people with good character, good skills to communicate, good communication skills, like being a part of a team, are team-minded and like working with multiple people on a team and multiple staff and kind of that good social networking. I also am looking for kind of like their training capacity, how much they do train, how well they, if they enjoy training. You need to really love it. This sport is hard, so I want to really see that the athlete just absolutely loves everything about triathlon, everything about the day-to-day and that is super important for me and I can often tell that by how often they're racing, looking at their training and just some questions I ask according to their daily schedule.

When looking for athletes to join a Triathlon team, look for people with good character, good communication skills and a love for the sport. Also consider their training capacity, how often they race and questions regarding their daily schedule.

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For athletes aspiring to join a college triathlon team, here are some tips. Firstly, it's important to understand the baseline standards and requirements for different divisions and schools. Beyond that, coaches typically look for athletes who possess good character, effective communication skills, and enjoy being part of a team dynamic. The ability to work well with multiple teammates and staff members is highly valued. Additionally, coaches consider an athlete's training capacity and dedication to the sport. It's crucial to genuinely love triathlon and embrace the day-to-day challenges. This passion can be demonstrated through regular racing, consistent training, and enthusiastically answering questions about one's daily schedule. Remember that triathlon is a demanding sport, so showcasing your commitment and enthusiasm is essential in the selection process.

What do you wish you knew when you started in triathlon that you know now?

Triathlon Success: The Power of Daily Mastery & Patience

Hi Mark, great question. If I would have rewound the clock, I would have focused more on daily mastery of the sport and myself rather than rushing the process to be better at the next race. Take the long-term approach, big pitcher, which is the hardest thing in the world to do for a young athlete, but that is the one thing I would change and fix going back is focus on daily mastery, focus on process, and keep the big pitcher perspective, and assess your progress year to year rather than week to week or month to month.

If I could go back, I would focus more on daily mastery and the long-term approach rather than rushing the process to be better at the next race.

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When I reflect on my journey in triathlon, one thing I wish I knew when I started is the importance of focusing on daily mastery and personal growth rather than rushing to improve for the next race. Taking a long-term approach and keeping the big picture in mind is challenging, especially for young athletes. If I could go back, I would prioritize daily mastery, emphasize the process, and maintain a perspective that spans beyond immediate results. Assessing progress on a yearly basis rather than week to week or month to month would have been a valuable shift in mindset.

What advice do you have for high schoolers thinking about joining a college triathlon team?

Consistency: The Key to Joining a College Triathlon Team

For high schoolers wanting to compete in college triathlon, I would recommend focusing on consistency. Consistency is what will lead to the results. Consistency in training, you know, coaches are looking for consistent results as well, and getting into the draft league races, into the, if you're in the US, the US Junior Series of racing, because those are the ones, you know, as a coach I'm at and looking at and watching and so, but also in training, super consistent training is what will lead to results. And so I would highly recommend, you know, frequency, high frequency of sessions between swim, bike, run, but also just being very consistent in doing what's necessary to be consistent. Because that means no hero sessions, but consistent daily training.

To compete in college triathlon, focus on consistency. Do frequent swim, bike, and run sessions and avoid hero sessions. Instead, focus on consistent daily training.

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My advice for high schoolers considering joining a college triathlon team is to prioritize consistency. Consistency in training will be the key to achieving results. Coaches are looking for athletes who consistently perform well, so it's important to participate in draft league races or the US Junior Series if you're in the US. These are the races that coaches pay attention to. In training, aim for high frequency across swimming, biking, and running sessions. Additionally, being consistent in following the necessary training regimen is vital. Avoid hero sessions and focus on maintaining daily consistency in your training routine.

Do you have a favorite success story from your coaching career?

Coaching Success: Impacting Lives Beyond Podium Triumphs

Hi, yeah, there have been some incredible success stories that I am so proud of in my career from, you know, gold medal in the Paralympics to, to, you know, podiums in Kona or, you know, just so many great stories that I think through that just bring a smile to my face. But, you know, when I think about my biggest success stories, what comes to mind first is, you know, the difference that my process of coaching and sport has made in athletes' lives. You know, when I, when I have those moments where I am, you know, going to their graduation or wedding or, you know, and seeing how the sport made them a better person, that's the biggest success to me that I enjoy the most. The outcome successes and performance are very exciting and a huge part of it. And you know, of course, I love that process and, but in that process, there's a lot more lows than highs. And so it's, it's, it's, you know, pretty, it's like a roller coaster of emotions that we go through. And so through that whole process, we learned so much with the athlete as well as me in that process and just that journey is what is rewarding with each individual.

My biggest successes come from seeing how the sport has changed athletes' lives, from attending their graduations and weddings. The journey of coaching is full of highs and lows, but it's incredibly rewarding.

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In my coaching career, there have been numerous incredible success stories that I'm immensely proud of, from Paralympic gold medals to podium finishes in Kona. These stories always bring a smile to my face. However, when I reflect on my biggest success stories, what stands out the most is the positive impact my coaching process has had on athletes' lives. Seeing how the sport has transformed them into better individuals, attending their graduations or weddings, those are the moments that bring me the greatest joy and satisfaction. While achieving performance outcomes is exciting and an integral part of coaching, the process itself involves more lows than highs. It's like a roller coaster of emotions that we navigate together, learning and growing along the way. It's the journey and personal growth of each individual that truly makes coaching rewarding for me.

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2019 USOPC and USAT Paralympic Coach of the year, 2021 USA Triathlon Development Coach of the Year, Level III USA Triathlon Coach, Head Triathlon Coach of University of Arizona  and Balanced Art Multisport 

Wesley Johnson