Please tell me not to worry about IMWI!
So I am having lingering fears about my IMWI performance. I'm hoping it's due to all this free time I have during taper.
Background:
Training has gone very well, no injuries, hitting almost all my workouts. Bike getting stronger through OS to 275 FTP (3.6w/kg) and run VDOT of 53. Felt great at IMWI camp...knocked out 105 miles on the Course Friday followed by 6 mile brick at 7:20 pace. 110 miles on the course Saturday then 17 miles running on Sunday at 7:40 pace. This was 3 weeks ago...all was good and feeling bullish.
Then came last week's race rehearsal. I pulled it up from Saturday to Friday due to family commitments. I found a nice course that replicated the 6K ft climbing at IMWI (Yes...that is the actual amount validated by many Garmin devices despite the official elevation gain of 2800). By mile 60ish of my RR I just couldn't generate the power. I was taking in the appropraite nutrition (consistent with prior training rides/rehearsals). I ended up cutting it short at 103 miles and only mustered pNorm of 175 vs. target of 195. VI was very high at 1.13) I felt ok on the run, but cut it short as I was gassed.
I attributed this to a couple things. First, I had a 14 mile long run the day prior so legs were still recovering. Second...accumulated fatigue from the last 8 months of training.
Then...I go out this morning for 3 x 6' Z4 Bike Repeats. I was able to hit .945, .89, and .945 only...and nothing more. Now..this was done at 5:30AM and I did a 5 mile run with 2 x 1Mile Z4 repeats only 8.5 hours prior so legs were tired and I wasnt' too rested.
So, the objective one in me says...no shit you couldn't hit your numbers. Your VI was way too high and your legs were mush on your RR. This morning you were riding 8.5 hours after Z4 repeats and only got 6 hours sleep. You are fine.
Please help set me straight. I have way too much time on my hands to think/worry as I start this taper!
Comments
You answered all your own questions. Had a tough time on the RR? Well we aren't supposed to do 14 mi runs the day before RRs, nevermind the rest of your cumulative fatigue. Same for this morning's workout and with intervals the night before.
Honestly, you just sound fatigued and possibly over-trained. Relax, let the taper do it's job and most importantly, above all else, do not go out and try and squeeze in any extra credit workouts in. Sounds like to me your body is saying you need to rest. Listen to it.
*Especially* considering the performance you were able to put up at camp a few weeks ago, your body doesn't just magically hemorrhage fitness like that, let it recover and it will be there on race day.
Also...had a reasonably good Racine 70.3 in late July...still couldn't generate goal power (pNorm of 196 vs 200), but didn't properly taper given was hacked into my IM plan). Had solid 1:38 run split.
As you say...I have reason to prove the fitness was there in July and early August....it can't just disappear...right?
None of my RR's went all that well either. On race day I kept focus and it worked out - much to my disbelief. I have a similar FTP and I spent almost 6 hours thinking I was blowing it on the bike at around 190-200 watts. But THENNNNNN I stepped off my bike and trotted easily into T2 and actually ran a marathon. I was so glad I was patient and believed in EN. You didn't spend all that money just to blow it off on race day, did you?
Get yourself there. Have some fun goofing around with folks on the beach for the practice swim. get your nutrition in order and believe. Crush it.
Welcome to taper
But you cant fool me; I saw what you did in AZ 2011. You're a racer, getting ready to go. Now just pay attentionn@ the Four Keys talk, and re-read this:
http://members.endurancenation.us/Resources/Wiki/tabid/91/Default.aspx?topic=IMWI+Race+Guide
you got this.
I spent week 18, and 19, and now 20, triaging many of my workouts other than the key longer ones. By that, I mean, 'BONKING' 20 min into a run or losing total interest in pacing intervals on the bike, getting noodle legs and arms halfway thru swims, stuff like that!
I diagnosed it as my time to taper. Though the schedule may have said go for 1 hr and my body said I'm done at 40 min, I choose to believe that the work put in from Jan to Sept is gonna be what gets me thru the race. It's still very stressful, I understand. I don't know if my taper tweaks in de'training me or if I'm downshifting appropriately.
Anyways...I'm here to tell ya, you're gonna race, you're gonna execute, you're gonna do something (for the second time) that most people never even imagine doing.
rest up, you're not going to magically forget how to swim or bike or run