That is a lot of riding, and more importantly, a lot of very good riding.
I think that by using testing you definitely will see a slightly higher heart rate. Also that is a function of the heat. It's not so much about locking yourself into the heart rate you saw in training as it is maintaining that same effort off the bike into the rock. So in your case, you did exactly the right thing by sitting on the 115 bpm on the run.
I agree that getting 12 hours of sleep a night is critical. Especially for absorbing those solid days. But you might need one or two more days of solid rest before you start to feel "normal." The very mindful of that as you start this week.
Thanks for all of your support and guidance. In particular, about the heart rate execution for the IM run.
I feel that this last weekend has really topped up my bike fitness, by riding 3 days in a row. I should also say that I noticed something similar when you had me do a Big Bike Week before Christmas. In the BBW, by the 3rd day, I didn't look at my power meter the whole ride as I was so fatigued that I couldn't even sit on an IF=0.68. However, by the 4th day, while fatigued, and sore, I was able to push bigger watts than the days before etc. By the 7th day, I felt I was riding quite strongly.
So, last Sunday, while I was sore and fatigued, I just approached it like I normally do for an ABP ride - selected a power by feel that I thought I could maintain for 25 mins, and then rest/regroup/feed etc for 5 mins, then repeat the 25 mins, etc etc. I was really happy to be able to sit on an IF=0.85 for each 25 min interval, particularly given the hard work I had done the 2 days previously.
This whole experience of the benefits to me from back to back riding days, strongly suggests that I should make more use of these during race prep — and what about HIM prep?
I am still quite tired but feel I am sharpening the edge to my fitness. For example on Tuesday' 60 min bike (3 x 6 @Z4(4), the rest IF=0.75) and 30 min brick (Z4 out, HMP back), I did start out tired and sore, but once I had warmed up, my power meter (and run pace GPS) was used to limit my efforts, rather than the usual whip.
Didn't sleep that soundly last night - for me, this is often a fatigue indicator. All that said, I have still got plenty of time to recover from all the work I have done. So I am feeling quietly confident that I have a pretty solid preparation for the big race.
@Peter, I think you'll find other veterans here will agree that the bike is the place to get the good work done for the big races; and yes it's work looking at maybe a "custom" cycle that has you doing such a push on a more regular basis (say 1x a month)...but first, REST and let's dial in on the big one...
Just wanted to drop you a line to let you know that I had to withdraw from the run around the 12 km mark. My right knee was very unstable and wobbly from almost the start of the run. Even walking (for 2 km) was hurting it so I decided, given my age (64) and a long history of right knee trouble (cartilage, ligaments, knee cap etc), that I didn't want to damage it more.
The swim was great even though I only averaged 5.5 km per week for the last 10 weeks. I did 77:xx minutes, compared to 72 minutes last year. Last year I averaged 10 km per week in the last 10 weeks. As you said to me, the swim wasn't my limiter. During the swim, I just concentrated on swimming easily with good form. Every time I felt that I was starting to push, I would back off.
The bike was reasonably hard because it raining pretty steadily making it difficult to avoid imperfections in the road. The roads are quite bad. It was also hard to read the power meter because of the driving rain. That said, I certainly felt much better after the bike compared to other IMs. So my take-away from the bike is that the revised fuelling and an IF of 0.68 give me a real chance to have a good run - just not this year. Also, the new bike build certainly got me to the start line in pretty good shape.
I also ended up with a good dose of the flu, presumably the rain didn't help!
I am seeing a sports PT on Thursday, who, hopefully can help.
Finally, I just wanted to thank you for all your extra help you gave me this season. It really helped me get over all the difficulties I experienced this season.
Peter, so sorry to hear about the DNF, but it's 100% the right call. You are suuuuuper fit so hopefully your Physio has some good ideas. I think that Al T had some good advice on activating the quads for stabilization, etc.
You have really improved this year, from pacing to nutrition...I hope you get the chance to demonstrate it all!
Thanks Patrick. My PT is feeling hopeful. I need tape to stabilise my kneecap, and I have a set of stabilisation exercises to do. The tape already is making the knee feel more stable already. No exercise for 10 weeks while we build up the strength. I will keep you posted.
2 x 15 of standing on right foot (it is my right knee that is the problem), with left leg stretched out on chair behind you. The idea is to bend knee to about 30 degrees, then straighten knee standing tall.
2 x 20 standing with feet together, and bend knees to about 30 degrees, then engage your glutes and quads etc, and straighten and stand tall.
@Peter...got it. Al Truscott showed me one where you stood both legs bent to 30-degrees...then you remain on bad leg (bent to 30) but take good let and touch your heel to the floor in front of you, and return it next to "Bad" one.. Repeat 10x. Then touch out to the left (if you are standing on the right)...then touch toe to ground behind you. Swap legs. This forces you to keep stable in multiple planes, etc.
Hey Patrick I have added Al T's exercises. My PT has given me two more exercises. He gave me a rubber strip 6 inches wide and about 4 foot six long. I place the middle of it under my feet (it's 90 degrees from my heel/toe), then cross the strip and holding it in my hands with my knees bent but my back straight. I then move my right foot away from 'feet together', then my left foot moves to join the right foot etc. 2 x 15 each side. This really works the knees. The second excercise is 2 mins running bare foot on the spot in front of mirror. Also I have added leg press and leg curl at the gym. I am feeling kinda hopeful as my knee feels better already. Cheers
@Peter....great! I think I know the back exercise you mean...those are the hardest! Know that on a scale of 1 to 10 in terms of specificity and effectiveness, that band kills the gym work. MORE BANDS!!!
Comments
That is a lot of riding, and more importantly, a lot of very good riding.
I think that by using testing you definitely will see a slightly higher heart rate. Also that is a function of the heat. It's not so much about locking yourself into the heart rate you saw in training as it is maintaining that same effort off the bike into the rock. So in your case, you did exactly the right thing by sitting on the 115 bpm on the run.
I agree that getting 12 hours of sleep a night is critical. Especially for absorbing those solid days. But you might need one or two more days of solid rest before you start to feel "normal." The very mindful of that as you start this week.
I hope your wife a great time in Boston!
Thanks for all of your support and guidance. In particular, about the heart rate execution for the IM run.
I feel that this last weekend has really topped up my bike fitness, by riding 3 days in a row.
I should also say that I noticed something similar when you had me do a Big Bike Week before Christmas. In the BBW, by the 3rd day, I didn't look at my power meter the whole ride as I was so fatigued that I couldn't even sit on an IF=0.68. However, by the 4th day, while fatigued, and sore, I was able to push bigger watts than the days before etc. By the 7th day, I felt I was riding quite strongly.
So, last Sunday, while I was sore and fatigued, I just approached it like I normally do for an ABP ride - selected a power by feel that I thought I could maintain for 25 mins, and then rest/regroup/feed etc for 5 mins, then repeat the 25 mins, etc etc. I was really happy to be able to sit on an IF=0.85 for each 25 min interval, particularly given the hard work I had done the 2 days previously.
This whole experience of the benefits to me from back to back riding days, strongly suggests that I should make more use of these during race prep — and what about HIM prep?
I am still quite tired but feel I am sharpening the edge to my fitness. For example on Tuesday' 60 min bike (3 x 6 @Z4(4), the rest IF=0.75) and 30 min brick (Z4 out, HMP back), I did start out tired and sore, but once I had warmed up, my power meter (and run pace GPS) was used to limit my efforts, rather than the usual whip.
Didn't sleep that soundly last night - for me, this is often a fatigue indicator. All that said, I have still got plenty of time to recover from all the work I have done. So I am feeling quietly confident that I have a pretty solid preparation for the big race.
Just wanted to drop you a line to let you know that I had to withdraw from the run around the 12 km mark. My right knee was very unstable and wobbly from almost the start of the run. Even walking (for 2 km) was hurting it so I decided, given my age (64) and a long history of right knee trouble (cartilage, ligaments, knee cap etc), that I didn't want to damage it more.
The swim was great even though I only averaged 5.5 km per week for the last 10 weeks. I did 77:xx minutes, compared to 72 minutes last year. Last year I averaged 10 km per week in the last 10 weeks. As you said to me, the swim wasn't my limiter. During the swim, I just concentrated on swimming easily with good form. Every time I felt that I was starting to push, I would back off.
The bike was reasonably hard because it raining pretty steadily making it difficult to avoid imperfections in the road. The roads are quite bad. It was also hard to read the power meter because of the driving rain. That said, I certainly felt much better after the bike compared to other IMs. So my take-away from the bike is that the revised fuelling and an IF of 0.68 give me a real chance to have a good run - just not this year. Also, the new bike build certainly got me to the start line in pretty good shape.
I also ended up with a good dose of the flu, presumably the rain didn't help!
I am seeing a sports PT on Thursday, who, hopefully can help.
Finally, I just wanted to thank you for all your extra help you gave me this season. It really helped me get over all the difficulties I experienced this season.
I am enjoying the rest.
You have really improved this year, from pacing to nutrition...I hope you get the chance to demonstrate it all!
Please keep me posted...
I need tape to stabilise my kneecap, and I have a set of stabilisation exercises to do. The tape already is making the knee feel more stable already.
No exercise for 10 weeks while we build up the strength.
I will keep you posted.
2 x 15 of standing on right foot (it is my right knee that is the problem), with left leg stretched out on chair behind you. The idea is to bend knee to about 30 degrees, then straighten knee standing tall.
2 x 20 standing with feet together, and bend knees to about 30 degrees, then engage your glutes and quads etc, and straighten and stand tall.Maybe give it a shot!
I have added Al T's exercises.
My PT has given me two more exercises. He gave me a rubber strip 6 inches wide and about 4 foot six long. I place the middle of it under my feet (it's 90 degrees from my heel/toe), then cross the strip and holding it in my hands with my knees bent but my back straight. I then move my right foot away from 'feet together', then my left foot moves to join the right foot etc. 2 x 15 each side. This really works the knees. The second excercise is 2 mins running bare foot on the spot in front of mirror.
Also I have added leg press and leg curl at the gym.
I am feeling kinda hopeful as my knee feels better already.
Cheers