Help! I need to hack an IM plan after illness +bike crash
I jumped at the chance to join Team ReserveAid in April to do IMLP. I was already signed up for Raleigh 70.3 so planned HIM training then would switch to full IM plan for remainder of time since I was coming off IMLC.
Background: Did IM Los Cabos ( second IM, 4th triathlon of any distance, first as ENer) in March, and felt that due to the significantly harder course ( swim really long- bike course much more challenging- super high heat index and temps 20 deg hotter than usual 90 vs 70s) than advertised, I really didn't get to demonstrate the stronger fitness/faster athlete I had become on the swim/bike, and a foot injury had limited all run training. Took a couple weeks off and got back on bike, and slowly built run to HIM level. minimal swimming secondary to other issue. note: foot was carefully treated and no problem after race and rest. I was really excited to take the fitness, and what I had learned, and develop it for the HIM and IMLP
Craziness started: Mid May-Out of the country for 13 days -no swim or bike the week before we left secondary to work and life. While out of the country- no swim bike or run-- lots of hiking/walking at altitude though. Return home- eager to hop on bike for easy ride. Random road problem caused bike crash. Only 4 days til half IM. super awesome help from local bike shop to repair bike and I treated wounds. no exercise secondary to trying to heal as much soft tissues injuries as possible and regain full ROM of shoulder, hip and knee. Start having sinus issues which i blow off as allergies. Plan on making a race day call if i can regain shoulder motion and practice swim/run is okay. Airline loses my bike. eventually get it next day at 9pm night before race. 11:30 in bed after airline mangled bike and took long time to put it together for 3am wake up, had to make special arrangements to meet bike tech and transport since point to point race. ( PS InsideOut sports and athlete solutions for race- amazing help). Make it to start line and arm mostly works-- decide to do race for fun and so thankful to be able to participate in our wonderful sport. Turns out to be gorgeous day and see friends and feel pretty good -riding on the spirit of graciousness for being able to be there. 5:56:57. PR is 30min faster but all things considered super happy to finish. ( swim 46:32- 3:03 bike- 1:59 run)
Fly home- get really sick for two weeks and start heavy antibiotics and no exercise. walking the dog at the end of the first week about killed me in a coughing spasm so smarten up and go to MD and take a couple sick days to go heavy on the rest and fluids and get my voice back. In retrospect should have gone to MD earlier and avoided the crap getting into my lungs. I had used vit C and zinc for pre, during, and post travel and very cautious with hand washing keeping hydrated, but not enough this time to prevent illness.
SO - I did two hours on the bike easy yesterday and two easy today with a short run afterwards to see if I could start back training. Legs did well yesterday and today after the first 15 mins. Body felt cruddy yesterday, felt much better today. I did a better job nutrition wise yesterday post workout which I think helped and started an hour earlier, which helped heat wise. I think IMLP is still possible - with goal of a finish- but I am not sure how to get there
I gave all the background so that 1. potential endurance/fitness- at least at the half level- was not bad considering all of the bad luck before the race 2. recent infections have knocked the body down but seems like at least with the bike - the legs have held in there some. 3. swim is my weakest link and I have not swam much at all. Did I miss too much of the bulk of swimming and need to add any to the plan? How about longer bike distance - yes, i know we use higher intensity vs longer distance, but my overall volume of riding is much lower after 5wks of no bike and swim time and 4 weeks of no run. I come from a running background so that is manageable to me. Unfortunately I am not a powermeter athlete ( yet!)
Sorry for the novel, and thank you in advance for input!
( also, in the wiki- under personalize your plan for unexpected time off-- the link is empty/nothing there. you can find some stuff under the new self coach red box link however the referred forum link in that section sends you to bike and run calculators instead of injury discussions)
Comments
* What has been your running frequency (# times per week) in the last 4wks)?
* Length of long run, if any? How consistent has it been?
* Same q's for how your bike has gone?
* Same for swim
Sorry, I'm trying to distill your details to what I need to advise you. Thanks! And I'll look into that link.
Month of April: Runs 3-4 runs per week, 5-13miles in length, one long run on weekend and rest of the runs 5-8miles in length. Pace 7:15-30 for shorter, 7:45-52 for longer stuff, coming off foot injury so no speed work and minimal hills . Bike - two trainer rides with 20-40 min of interval work, the rest wu/cd for 60-70min total each during week and 1-2 rides on weekend of 90-180min. Swim: none-- spider bites turned crazy "infection" on arm which ended up being an allergic reaction to medication-- no swimming allowed till week of May 13th
Month of May: Runs- same as april 3-5x per week, one 'long' run of 10-13, the rest 4-8 miles, similar paces, a few more miles at a 7:05-15pace, longer runs overall coming back into 7:30-45 region which is more typical for me avg when not hot outside. May1st-12th bike the same - one-two trainer rides during week and 1-2 weekend rides of 90-180min. No rides 13th until May 28th. Out of the country, doing lots of walking and hiking at high altitude with a pack 17th -28th. May 28th- bike crash - no riding until June 2nd race-- 56 mile HIM ride. June 3d- travel back and get really sick, goes into lungs, sinus and ear- heavy antibiotics no more runs, rides or swims. Swims- two swims of 1600-2k yds the week of May 13th when cleared for arm- then left town, crashed bike first day back and hurt left shoulder + other injuries and road rash so no swimming until Race day- swim trial/warm up secondary to making sure safe after bike crash then 1.2mile race swim (46min something for the 1.2 with good sighting but no strength to pull with left arm secondary to injury, kicked a lot more than usual)
NO exercise June 2nd until June 15th secondary to being very sick and the antibiotics tearing up gi tract. June 15th and 16th, two,120min bike rides, one with hills, one fairly flat and one 25 min run at 8:00 pace. Today swim easy to get back into it for 30 min. Plan easy run tonight after sun goes down ( its HOT here)
I feel like legs are there, just waiting for rest of body to catch up. It is also very hot here and I have trouble in heat, so I have been cautious. Shoulder/arm felt fine in the water for easy, slow today. Did not try drills or anything fast. Hope this makes sense....
* You don't have much time, maybe 4wks of training until you need to start tapering for the race...but you already know this.
* I'm assuming you have the IM plan loaded up to end on IMLP. Given where you are right now, I recommend you move/switch over to the Beginner plan.
* From what I can tell, you're not really injured (that is, no injuries to the wheels that would prevent you from cycling and running), just a lot of missed endurance homework, correct? If yes:
* Swim: just follow the plan as is, bonus if you could add a 4th swim per week but not really needed. You should be able to get your swim fitness back in 6wks but recommend you swim 4-5x/wk beginning 2-3 weeks out from the race, when your bike and run volume starts to come down.
* Bike: follow the volume of the plan and be prepared to turn down the intensity from session to session depending on how you feel. That is, in my experience, you likely have more cycling endurance than you think you have and cycling is very low risk = just get on the bike and ride it, you'll be fine.
* Run: inconsistent running (you) will lead to a loss of durability = you need to be careful with the frequency and volume of the running in the plans. Recommend you pay very, very close attention to "how will running today affect me tomorrow," and be prepared to turn the intensity or volume of a run down until you confirm that the durability is there. Same with the long run: take the volume prescribed in the long run as a suggestion and modify it according to how you're feeling that day.
Most importantly, it is what is, what's done is done. Forget it, fix it, drive on. And begin to wrap your head around new goals for your race based on your current and likely-to-have by race day fitness vs where you were hoping you'd be. It is what it is.