Jeremy Welwood's Micro Forum

SlickJer

I have been training hard for my first IM, IM Canada on July 27. I have been killing the training so far (including all the long rides), but last Saturday and yesterday, I had major bilateral inflammation of my knees while cycling, and the pain ended up stopping me at the 4 hour mark. It is a IT band friction issue, combined with some tightness in the quads, causing major grinding on my cycling downstroke. Swimming and running (for the most part), remain unaffected by my knees.

I have several massage and therapy sessions booked this week. What should I do in terms of my workouts?

I am getting a 3D bike fit this upcoming Friday (in case the bike fit is causing my issues). Is there any other advice anyone could give me?

Jeremy

Shaughn Simmons

Can you share your bike file for review? 

SlickJer

Are you looking for whammy last few weeks have looked like for training on the bike?

SlickJer

Sorry about the typo. Are you looking for what I have been accomplishing for distance/ time on bike for the week?

Shaughn Simmons

I was looking for how much work you have been doing relative to your fitness level via power meter readouts......looks like you are distance/time/ HR only athlete. Given that, my best advice is listen to your body and consider a rest period....

SlickJer

I have been building up progressively in terms of duration and intensity of my cycling, running, and swimming. I think that my ratio of stretching relative to cardiovascular training is lacking, and that has resulted in this imbalance.

The problem is, in my plan I have a full IM distance cycle on Friday AND ON Saturday. I need to take some time off of the bike, but I dislike having to miss this important week of training...

Shaughn Simmons

Sounds like you have CAMP coming up this weekend........

I think the coaches would advise you rest hard Mon - Thurs with light activities to get yourself as recovered as possible for CAMP.......

Another option is to move CAMP one week forward if more rest is needed to ensure you have a quality CAMP.......there is no issue moving CAMP a week up or a week back and in the big picture of things.  It is important to recover sufficiently to make this a quality weekend if at all possible.....

 

SS

Coach Patrick

Shaughn has great advice for you in that this weekend is the most important part of this week. So swim away, run as you can but shut it off on Thursday to prepare for the weekend. In addition to your fit, we want to make sure your cadence is between 85-90 rpms. You might not be shifting enough on the hills / into the wind and it could be a contributing factor.

SlickJer

Hi,

Thanks Shaughn and Patrick for your replies. I have been relatively resting and doing lots of stretching/rolling this week, and going for some massages. I am still really inflamed bilaterally, and think I should bump my CAMP week to next weekend. I think that if I ride the bike for any length of time, that I will re-inflame my knees (I am having trouble shaking the "grinding" that is occurring on my cycling downstroke). I have definitely been cycling at high cadence, I will try to ensure that I take the power down and keep the RPMs high next time I get in the saddle.

Is this a good plan? What do you suggest for this weekend? OWS?

Jeremy:)

Coach Patrick

I like the idea of giving yourself one more week to rest, there's no problem with that.

Yes, I would open water swim like crazy and follow it with a short easy run in the 30 to 45 minute time frame. Those are two good days and will allow your knees to rest.

If you have the time and inclination, you might want to post a picture of you on your bicycle from the side to the forums so we can take a look at your bike fit to see if there might be an issue there.