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)