race in a week and overtrained (VickiM)
Had a busy holiday week of the 4th, nasty bike crash, overzealous on our new rowing machine, powerhike up mountain followed by 70 mile bike the next day. The bike was on the 5th. I barely finished and could only pedal at << than my regular power numbers. Next day it was very painful to even walk up and down stairs. I clearly overdid it! Have cut back on the training but not all the way and also focused on nutrition.</p>
Week of the 5th, did very easy run on Tuesday. Swam Wed. Tried to do bike test on Thursday to get numbers for RR but could not even finish it unless I went at very low warm-up power. Rested Friday. Did okay on RR2 but went at ~20W less than my zone 2 numbers. Legs were cramping last 10 miles. 3 mile run was okay, could have gone 6 but didn't. Rested Sunday.
This week I swam Monday, rested Tuesday and did 2/3 intervals at zone 2 rather than zone 3 on the bike today. Legs are tired. Question is what should I do for the next week. My race (Barb's race/Vineman) is July 25.
I was thinking easy ~3 mile run Thursday rather than long run to keep the legs moving (or should I skip?). RR OWSwim friday as planned. Saturday - ? short bike? no bike? easy spin on trainer? Sunday off as planned. Monday swim and just rest for the remainder of the week. I have to drive ~8 hrs to the race a week from tomorrow (Thursday). I'm working on my raceplan, but I'm thinking I will have to aim for the lower RR2 power on the bike and then use any extra energy during the run.
Thanks Vicki
Comments
Th = 45' run, very easy to just steady. Do 4 x 30" fast / strides at the end, then stretch it out for 15'. Total 1 hour.
Fr = Swim as planned...you can go a bit longer if the shoulders feel good, etc.
Sa = Ride the time, but not the workout...I like about 2 hours here, and you can work in a few race efforts in the last 30'...but this is more about nutrition, bike set up, comfort, full race gear, etc. Short run of 20' off the bike.
Su = OFF, yoga. OFF = no rowing. No hiking. No powerlifting. Or powerwashing. Or whatever you could come up with!!!!!
Taper week as planned, if you are still tired you can just rest or do a short run...the fitness is there, we just need your legs to come around. Don't underestimate SLEEP and HYDRATION over the next few days...they make a BIG difference!