Training faux pas

MissyG

Wanted to share my experience from the past few training weeks.  I'm currently in week 13 of the HIM plan with my sights set on IM CHOO in Sept!  The plan called for a race rehearsal on 5/30.  Due to work, etc., I've been changing around my training and on most days that I swim, I run before hand.  The Thursday before my race rehearsal I had the day off so decided to swim 2400 the run the 100' min per plan.  This is my longest run since I've been dealing with tendon issues on my right foot.  I ran 8 hilly miles.  Friday, I rested.  Saturday I felt pretty good for my rehearsal.  Swam 2600, cycled 42 hilly miles in 3:08 then ran 1 hour for 5.65 miles.  I was feeling good about myself.  Sunday was a day off.  I've been taking Monday's off because I'm choosing to swim just two days.

This past week was test week.  I tested on the bike on Tuesday. Swam on Wednesday.  Took Thursday off.  I was tired.  Friday, I did the run test.  This was to be my first time testing in the run.  Ran on the track for 3 miles in 29:03.  Not fast for many but I've not been running fast so my 9:46 average was pleasing.  Max HR 178, Avg HR 162.  Saturday I tested in the swim in 50 meter outdoor pool which I've not swam in for a few years (just opened for summer).  I swam 1000 meters in 17:42:57.  Still trying to figure out what this is per yard. 

Fast forward to yesterday, Sunday (one day after pool test).  I had signed up to ride a local century.  4400' of climbing which is not hilly for our area.  I never thought about resting for this event (?).  First 50 miles I felt good.  Avg pace was 17:7 at 50.  I was happy with myself.  Mile 64 - another story.  I was done!  Totally crawling up climbs.  Unfortunately, or fortunately for the opportunity to practice mental toughness, the sag wagon was short a driver so I had to ride to the next aid station, mile 77 to get a ride back.

What was I thinking?  This weekend I'm attending a camp in Chattanooga.  Riding a loop of the course on Friday.  River Rat race on Saturday followed by a run.  Now I'm a bit paranoid that I should rest a bit prior.  At my age (51) not sure I can "train through" like I used to.

Anyone want to share their experience?  Thanks!

 

donymo

1000m is 1:37 per 100 yd

What was your longest ride prior to the century? Was is the 42 miler? If so, that's a big jump in distance and perhaps cumulative fatigue and maybe going too hard on the first 50 caused the problem. The first (and only) time I've ridden 100 miles, I felt pretty tired between miles 80 and 100. It's just a long way.

MissyG

Thanks for the math Don.  I'd ridden 62 miles, 50 and several 40+ milers.

Not sure I was recovered after rehearsal followed by test week.

 

donymo

So basically you doubled your longest ride after a tough week and probably started too frisky is the first 50 miles.
I would not worry about it...chalk it up as a lessoned learned on pacing.

Al Truscott

The longer/farther you ride, the more attention you have to pay to nutrition, during and before the ride, as well as others have noted, early pacing. Good learning opportunity for upcoming IM training.

Paul Hough

Signing up for a century with only a 62 miler under your belt would be quite a leap for me. When I'm building distance for an IM, I tend to increase my long bike ride in increments of 10-15 miles, no more. When I do that, I'm capable of tackling the ride even on a hard week. For my build to Sweden (bike leg = 75 miles), I topped out at 90 miles this past weekend with 77 the prior week as I was going up the ladder. Coming down the ladder, I'll do 70 this Saturday and then 50 one week out.

[Deleted User]

Melissa, my longest ride this year will be this weekend at Eagleman... 56 miles! Then in 2 weeks I am doing the Aquabike in Atlantic City (full - 112 miles!) Needless to say, I'm a bit concerned but I'm using it as a training ride so I just need to finish. I think (based on your post), I will go really easy for the first half and see what I have left:-) Actually, I'm hoping to get a long ride in next weekend that may be closer to 70 miles or so. That may help! Looking forward to seeing you in Chattanooga:-)))

Coach Rich

In my experience, if you've got the endurance for a 3hr ride, you've got the endurance for a 6+ hr ride, you just need to be mindful of nutrition and early pacing, as others have said. Everyone reading this post can ride for a very, very long time as long as you ride easy, eat and drink.