- It's nasty in the morning.
- You looked so graceful right up until the last minute.
- Get a massage.
- Have fun with your wall, Trevor.
(quirky sound effects)
- Just about every morning starts off with some
variation of the same routine.
Part of that routine is actually a meditation
and I find that it does,
believe it or not, help with triathlon training.
Cover this up, nasty in the morning.
Because everyone's life is so busy
and often triathlon training feels like a chore
to get to, and it's hard to fit in.
Part of meditation, even for just 10 minutes a day
is just calming all the things
that are rolling around in your head
and it just kind of takes all that gunk out
and puts them in like an orderly fashion,
and when you meditate,
all of a sudden, triathlon training is kind of just
another one of those things as opposed to
a cluster F of all the things at once
when you're thinking about them together.
If you'd told me a year ago that I'd be meditating
every day, I would have called you a liar
because it sounds stupid to me.
Shit works.
- Welcome to the daily calm
and your ability to unleash the magic.
(electronic music)
♫ I just want to see the light
- That's it.
Ready for the workout now.
Let's do this.
(audio drowned out by music)
Fridays are usually a lower volume speed day.
That's what it looks like.
You looked so graceful right up until the last minute.
- That was pretty good.
(audio difficult due to cross talk)
- Oh yeah, that's on tape.
- Oh good, all right.
♫ Even if it makes me fly
♫ And I just want to see the light
♫ Breathe in
♫ Leave it all behind
♫ I just want to see the light
♫ Even if it makes me fly
♫ And I just want to see the light
♫ Breathe in
♫ Leave it all behind
- Yeah, that was fast.
Fast enough that Trevor's in love with the wall.
- Everything okay over here?
Or do you need a moment?
- Have fun with your wall, Trevor.
- Yeah.
- Up to the weight room for a quick workout,
and then I'm done for the day.
But first, I want to tell you guys
a thing or two about recovery.
It's very important.
As we go forward and I keep giving you Smash Fest
workouts to try every single day,
I think it's important to talk about recovery
because if I don't, I think everyone's gonna
get injured and maybe try to do a little bit too much.
Number one, all the workouts I'm giving to you right now
have come after a solid year of not being injured
and a three month build up starting at like
way, way, way less volumes.
So, like if you're just coming into fitness,
not what you want to be doing.
Back off.
Maybe chop it down to about half the volume.
Don't go crazy.
Number two, a lot of these workouts have tests
within them that'll help you decide
if you're ready for the workout or if you're not.
So, the swim workout that I did this morning,
when we've got that chunk at the start
that is five 100s, how we do those is the first 100
really easy and breathing every five strokes.
Second one, it's a little bit harder, breathing every
four strokes.
The next one is breathing every three strokes
and a little bit harder.
The last two are the ones where you're breathing
on every stroke and it's like kinda fast
but not like just crazy fast.
Why we do those is because it's a really measurable way
to see how ready you are for the upcoming workout
and open up your lungs.
So, if you're doing those 500s, five 100s,
and it's taking longer than it has in previous workouts,
or you're not feeling it and you're feeling like
it's a lot tougher than it has been in previous workouts,
you might need a little bit of rest.
Next thing that we do is the HRR, the heart rate recovery
test that I'll do on the bike quite a bit
and you'll see that two days from now.
Well, yeah, two days from now
for you and what that is is a 15-minute session
of the bike right at the start
and then you take 90 seconds doing nothing
and you see how far down your heart rate is able to drop
in that 90 seconds.
Your heart rate doesn't drop nearly as much
as it did the week before, or you can't get your
heart rate up to the same levels it was the week before,
you're probably a little bit fatigued.
So those are a couple ways that you can check
to see if you're fatigued.
Third way that you can do that is just by being
conscious of how you feel and what we do
in our Google document that actually lays out
what our workouts are every single day
is there's a column off to the side
that says how recovered are you?
How well did you sleep?
How motivated are you?
And if I start noticing more and more days in a row
where I didn't get a lot of sleep,
I'm feeling sore, my workout wasn't good,
then we're probably on a path of being over trained
and we got to back ourselves off.
Finally, the last little tidbit that I'll give you
is there's a new metric out there for training,
actually for recovery measuring called
heart rate variability, and I've talked about it
in another video, that I'll link to on one
of these sides up here.
Heart rate variability is a measure of
the distance in between each of your heartbeats
and you actually want a very variable heart rate
so this is the LifeTrak HRV Zoom.
In general, heart rate variability is a really, really
good leading indicator of how over trained
or under trained you are.
I used this for a few weeks and I actually found
that in days when I felt pretty good,
this would actually say that I was over trained
and that a couple of days later,
I ended up getting fatigued, so this was actually
smarter at figuring out how over or under trained
I was than I could actually tell within my body
and how you use heart rate variability is kind of like this.
The numbers range in between like 60 where you're
just absolutely cooked, you need to take time off,
and somewhere around like 90, 95.
That's a really good heart rate variability number.
So as you start getting into like 75, 80,
you're kind of average fitness.
Mid to high 80s and 90s, you're feeling really good,
you can go out and absolutely kill the next workout.
You start getting lower, into the 70s, 75, 60s,
you might even need to take a day off
and the nice thing about heart rate variability
is that it's going to tell you this before
you even know it.
So, yeah.
Thanks LifeTrak, that was good.
And the final note about recovery is that
a lot of athletes that I talk to are worried about
falling off of their training plan, not following it,
missing workouts.
Well, yeah, I mean, that is an issue,
but fact of the matter is that recovery rest
is actually when we get faster.
So, the way you can look at training is think about it
like you are going through this cycle of
beating yourself up, beating yourself up,
beating yourself up, and right before you get to
like up here in your volume, which is like through
the roof and it's doing too much, you want
to bring yourself down,
and when you bring yourself down,
that's when your body is able to recovery,
soak up all that training, come back faster.
Okay, I think that's it for now.
I got to go to a meeting.
I'll check back with you before the end of the day.
You know what?
It's 5:00 pm.
And I'm going home.
That is week one of vlogging.
This weekend I'm on my own.
I don't have the super talented Mel to edit vlogs for me.
(electronic music)
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