Coach Patrick covers some of the most effective ways to mitigate the costs associated with training in the heat - and still reap all of the benefits. If you have been struggling with the heat, see if any one of these five tips can make a difference for you! Train earlier in the day to avoid the peak temperature periods. Do so strategically to hopefully still be able to get enough sleep.  Reduce the effort by using your heart rate monitor as the training guide instead of just power or pace. This will allow you to keep your effort consistent and put bigger pieces of work together without accumulating too much stress. Optimize your setup for frequent and early access to fluids that have electrolytes. Whether that's gas stations or outfitting / retrofitting your car to be a mobile aid station if needed. Consider targeting cooler weather races where you have the opportunity to bring your heat acclimatization to the event and use it strategically to outperform the competition. Be sure to write down your lessons learned so you can get smarter every go round whether it's from session to session, week-to-week or even season-to-season. 

Endurance Nation Podcast

Training Strategies for the Hot Hot Heat

In this brief in between episode, Coach Patrick discusses the value of organizing your races in small clusters for better outcomes. The more intentional you can be with the structure of your season, the better outcomes you can expect to earn.   Being able to use a single base training build-up repeatedly instead of having to repeat the cycle over and over again. Capturing rapid learning opportunities to get better at decision-making for success and race day Increase familiarity with race day setup and better execution as a result

The Value of Bunching Races

Coach Patrick reviews the progress of the Habit Project for athletes who have downloaded the free resource and are working to make improvements. Mid-season is a time for reflection and adjustment. In this talk Patrick discusses Unconscious and Conscious Habits, and how you can stack them to create sustainable, effective change. Learn more and get the free download here: https://www.endurancenation.us/habits

Mid Year Personal Endurance System Habits Check In

Mastering your performance in hot conditions usually takes a great deal of trial and error. It’s hard to predict how your body will respond without actually putting your body to work in extreme conditions. All safety considerations aside, here are five different aspects of exercising in the heat that can help endurance athletes.    Being flexible with your nutrition to incorporate more fluids Having extra no salt on hand to be able to process those additional fluids as needed Using strategic items such as shade or ice at 8 stations to strategically reduce your heart rate Triathletes can make the most out of having sponges available on the Run course to wipe their skin and help conduct more energy out of their bodies into the atmosphere (especially in the humidity) Don't stay at a steady speed all the time, take advantage of mini-breaks to get your heart rate down and recover before the next effort. 

Troubleshooting the Heat

Coach Patrick covers the logistics and key steps to planning an adventure with your bike while getting in some serious volume. Great adventures are built on the fundamentals of safety and fun. Key points covered include planning the route, accounting for rider safety, managing hydration and calorie needs, and a few bonus items. Don’t head out for that next “big” ride without making sure you’ve thought through everything. You’ll be more prepared and have a much better time, promise!

Adventurifying Your Bike for Volume

Coach Patrick covers four key reasons why using a heart rate cap, or ceiling is a very effective way to minimize the effect of extreme heat on your race performance.  This process begins in training and then, with experience, transfers over to race day. Key reasons for a Heart Rate Cap include:  Avoiding spikes. Understanding the balance between Power and Pace versus Heart Rate. Preventing low points / ebbs in your performance when you back off too much.  Keeping you honest allows you to save your energy for the end of the day.  

Capping Your Heart Rate

At the end of every month, Coach Patrick discusses key questions that have been asked and/or covered inside Endurance Nation. Participants in the live call also have the opportunity to ask Coach Patrick their most burning (see what I did there?) questions. This month topics included:     Three tips to manage your heat training: pre-load hydration, better route planning (loops), and improved recovery.  Desendervals question from Anna Clothing decisions in the heat: arm coolers and buffs or no?  Summer maintenance plan for flexibility and fitness maintenance. 

Live Q&A Session, Post IMCDA Recap

Coach Patrick kicks off with a story about the Boston Marathon. You know, the one where the BAA gave participants the opportunity to defer due to the projected extreme temperatures? You don’t have to be like the obstinate competitors who forced their way through the first 13.1 miles in defiance of weather experts everywhere. Here are some options for you to find speed despite the conditions:    You want to use your heart rate in your race simulation to capture your existing data so you can make better decisions   Create event-based targets for your heart rate numbers to allow you to race properly    There are  four different variables you need to pay attention to:  timing (early versus late)  terrain (hilly vs flat, elevation vs sea level) conditions (hot versus cold, windy versus calm, etc.) your sport modality (swimming vs. running vs. cycling) 

Finding Speed in the Heat

Coach Patrick interviews Jon Thornham from FloCycles on the secret sauce that helps FLO make cyclists faster and passionate brand advocates. The equation is simple - help cyclists around the globe get faster without breaking the bank. The magic lies in the execution and work ethic that keep FLO in that sweet spot of quality and value.    Jon dishes on the origin of FLO, why they chose a Direct-to-Consumer model, how they have handled the industry pivot to disc brakes, the value of the FLO podcast, and their core values around giving back. Hard not to like FLO even more after this great conversation!  Find FLO online here:  www.flocycling.com Faster Podcast Bike for a Kid One Wheel, One Tree 

Better, Faster, with Jon Thornham from FloCycles & the Faster Podcast

In this update Coach Patrick Highlight the importance of avoiding the typical traps associated with followings and using data as a sole metric for performance. Endurance athletes build significant momentum by tracking training trends, the data alone doesn't capture the important elements required to be successful across a season or many seasons. Tune in to learn how you can continue to progress but with significantly greater positive energy. Watch the full episode on our YouTube channel: www.youtube.com/endurancenation

The Power of Positivity in Your Endurance Training

In this update Coach Patrick breaks down your next race into five specific chunks for better execution. Not only in the build up to the event, but execution across the event itself. Listeners Will learn the key areas we need to focus on, and can push away the rest of the noise that doesn't matter. If you want to dive more deeply, you should check out our Four Keys of Race Execution (https://bit.ly/3uZnckv).  Tune in to the official Endurance Nation Facebook page every week on Wednesdays at 12pm EDT to connect with Coach Patrick for more live lessons and conversation. www.facebook.com/endurancenation 

Race Day Inflection Points

In this update Coach Patrick wraps up the Team performances for May (including Ironman Tulsa and Chattanooga 70.3) and discusses upcoming June events. The Phoenix Double Century Ride (https://bit.ly/3yO5Cms), our Gravel Camp (https://bit.ly/3uEUdm1) and the brand new Race Execution Refresher course (https://bit.ly/2SGzvow).  Coaching advice focused on not checking out of 2021 just because your mind isn't into the training (give your fitness a chance) and race selection for 2022.  Tune in to the official Endurance Nation Facebook page every week on Wednesdays at 12pm EDT to connect with Coach Patrick for more live lessons and conversation. www.facebook.com/endurancenation 

May Update and Live Endurance Q&A

Races are happening which means we are traveling again. You’ve likely not raced -- or traveled to a race - in over a year. That means there is bound to be some kind of stress! Coach Patrick covers five key travel habits to help athletes reduce stress and stay focused on what’s important. You want to be on-site, ready to race. Getting from home to that state takes careful planning and a bit of luck. 

Key Travel Habits for Endurance Athletes

Join Coach Patrick from Endurance Nation (www.endurancenation.us) for another weekly endurance podcast. Coach Patrick breaks down the cost of running too fast in your training. In terms of missed peak fitness, but also in terms of long-term development. The term Ballistic Load applies to the cost of running; and it increases as you run harder. Instead of trying to find a shortcut, use a well-thought season plan to keep yourself run healthy and on track for a better overall season. Key Talking Points: Consistency and Frequency are the most important fitness levers. Opportunity Cost of missed training is high. Thanks for listening to this Endurance Nation podcast...find more online here. Prefer to Watch the Show? Follow Endurance Nation on YouTube for video recordings of Coach Patrick on the podcast and much more! Newsletter Get regular updates and articles that will make you a smarter and faster athlete! Sign Up Here Sponsor Become a Podcast Supporter: That's right, you can help contribute to keeping the Endurance Nation podcast 100% athlete-focused. Make a small contribution online here: www.patreon.com/endurancenation Audible eBook Trial: Make the most of your drive time or down time with business, learning or entertaining books (that you'd otherwise NEVER read): www.endurancenation.us/audible About Us Endurance Nation is the world's largest, fastest online triathlon coaching group with more than 750 members across the globe training and racing together. Be sure to check us out at EnduranceNation.us to stay on top of all things endurance. If you're ready to get started create your Membership at EnduranceNation.us/join - we have a 30-day money back guarantee if you aren't satisfied!   Endurance Nation: Work Hard, Get Smart, Go Fast!   

Breaking the Speed Habit

Join Coach Patrick from Endurance Nation (www.endurancenation.us) for a special interview podcast. Our sponsors UCAN (@genucan) invited Dede Griesbauer stops by the pod to update all of us on the state of triathlon -- and the triathlon lifestyle. Three-time IM Champion and UltraMan world record holder, Dede also moonlights announcing Ironman® events both virtual and in the real world. With twice the energy of the average human being, Dede blames all of her success on working hard (she swears she has no talent). I'll let you be the judge of that. Key Talking Points: Broadcasting Insider Secrets The Beginner Mindset On the Pandemic Training Opportunity On Season-Ending Injury On Endurance Racing going back to "normal" UCAN and Ultraman Thanks for listening to this Endurance Nation podcast...find more online here. Prefer to Watch the Show? Follow Endurance Nation on YouTube for video recordings of Coach Patrick on the podcast and much more! Newsletter Get regular updates and articles that will make you a smarter and faster athlete! Sign Up Here Sponsor Become a Podcast Supporter: That's right, you can help contribute to keeping the Endurance Nation podcast 100% athlete-focused. Make a small contribution online here: www.patreon.com/endurancenation Audible eBook Trial: Make the most of your drive time or down time with business, learning or entertaining books (that you'd otherwise NEVER read): www.endurancenation.us/audible About Us Endurance Nation is the world's largest, fastest online triathlon coaching group with more than 750 members across the globe training and racing together. Be sure to check us out at EnduranceNation.us to stay on top of all things endurance. If you're ready to get started create your Membership at EnduranceNation.us/join - we have a 30-day money back guarantee if you aren't satisfied!   Endurance Nation: Work Hard, Get Smart, Go Fast!   

Dede Griesbauer on the Power of Endurance: Triathlon, Ultraman, Virtual Racing and Beyond

Official triathlon podcasts from the coaches at Endurance Nation; includes training and racing insights, gear overviews, training instructions, EN updates, and some random fun stuff too.