Final training weeks, what works best for you?
Throwing this out there, as I would think everyone has a little different regimen that works and I'm curious how the more experienced members handle the final weeks.
This is my final few weeks of IM training. This will be my third IM and each one has been different for various reasons. The first one IMAZ, kidney stones derailed my training and my goal was completion. Second one, was Lake Placid. I trained as well as possible, then vacationed on the way there with my family, so essentially rested for the whole week prior, kind of tapering before then. Both of these times, I essentially shut down training and just rested for about 14 days before the race.
This time is different. I started my build later than I wanted, was behind on the bike power and running and swimming was almost non-existent. I settled in slowly, building as my body would allow. My PMC is much more gradual and has built over a shorter period. Having said that I feel like I have made some pretty good progress in the short time since I got serious in September. This past week has it has seemed like I have topped out or hit an apex in fatigue. I couldn't finish the long (3 hour) run in the plan. My quads were smoked and have been sore all week. It actually feels like the week after an IM. Because of this, I took the last few days easy with only a swim.
I know that I have to listen to my body and let it absorb the training. Going into this week, we have the final race rehearsal, which I should be rested for. There is a 4K swim/race, which I will do on Saturday, Bike 112 with 1 hour run on Sunday, and then its taper time. In the past I have shut it down, that last few weeks because I was just worn out. This time I was destroyed 2 weeks earlier.
Given current fatigue level, will I get a surge of strength that I should "keep the motor idling" up until the race? Should I shut it down and let some of the fatigue go away? Which will give me the best outcome on race day? I don't think my PMC chart really tells me the true story this time.
What is your experience/advice?
Comments
keep pushing until two weeks prior to the race. if you can handle it do a camp weekend for the final push. Even if you are going long, but not hard. Ignore PMC, it's meaningless at this point and will just psych you out.
once you hit two weeks out, follow the taper plan.. your legs WILL pop on race day!
@Gary Lewis great questions, not easily answered, everyone is fatigued 3 weeks out, I know I am right now, I have always been in the camp that believes you can add fitness in the last 2-3 weeks out , but I prefer to add confidence to my mental game by having fewer but more successful days... Never been a fan of a double RR 2 weeks out , that is just too close for me... I like your plan, sounds like you have already rested a few days, go into your weekend work looking to nail everything down, build your confidence with successful SBR RR's , taper to plan.
I just completed my biggest week for IMAZ at 18hrs, the weekend was 4600 swim on friday, 112/5 bike/run on saturday, 18mile run on sunday. I am pretty fatigued no make that very fatigued, so much so, I have cancelled my swim only day today for a ZERO day, going to get a massage instead. I'm actually going to taper it down a tad this weekend with a 4200 swim friday , 85/4 bike/run saturday , and 14 mile run sunday.... then will taper to plan....
Although that 4k swim sounds interesting on Saturday?
@tim cronk splash and dash info:
I'm feeling much better this morning. It sounds like you and Scott are saying to keep pushing to build more fitness and that the taper will be enough recovery in place of a total rest, which is what the last few days have been. I'm just not bouncing back right now, so feeling a little concerned. Maybe just overthinking creating doubt.
@Gary Lewis The fatigue you are feeling is real. The last push into IM is 'the grind'. For me, an RR two weeks out would negatively affect my peaking for race day. I dial back that last RR. If my legs are trashed I'll cut back on the run. The bike is purely aerobic.
The focus of the taper is frequency to keep your metabolism up and to keep your head in the game.
Sleep is critical. It's free speed. If your not getting quality sleep, then you're digging a hole for race day.
Ignore PMC.
@Gary Lewis I love saying this: @scott dinhofer and @tim cronk Are both spot on. The most tired I ever feel during the past 20 years has been about 3 weeks before an IM - building to that low point, and rising from it.
And the BEST I feel all year is the last 3-9 days before an Ironman (Days 2 &1 are too filled with anxiety to notice that physically I am in top form).
The EN plan is perfect for getting you to the start line in the best form possible. Follow the plan as written, it's worked for 100s of us.
All that said, here are my thoughts about how to manage the 6>>2 weeks before an IM. Each week should feature six key workouts. One in each sport which requires hard work for shorter periods (5-15 minutes, totaling maybe 30 minutes +/- of work time. And one in each sport of longer work. Specifically, 2-3 swims of IM race length @ race pace. 2-3 runs (one/week) of 2:15-2:45 @ IM race EFFORT (which will be faster/higher power than race pace - use HR to rein in your work). And one bike/week, 2 of them @ race pace/six hours (or 112 miles if faster), and two of them @ 5 hours, but a bit harder. Every thing else should be thought of as "recovery" and optional if you are totally fatigued.
The rule of thumb is, "no fitness gained after 6-10 days before an IM". Workouts during that time serve two purposes, IMO. One is to keep the mental cobwebs from forming, and the other is to remind the muscles to keep the mitochondria regenerating - meaning some short, hard intervals with lots of rest between them.
You can usually count on the swims and bikes to give you a good estimate of race day times - a wetsuit swim should be very very close to your pool times; the bike may be 0-20 minutes faster on race day due to things like, aero helmet, wheel, race kit, closed course, and catered nutrition. But DO NOT FALL IN LOVE WITH YOUR LONG RUN training times. Rather, count on trying to maintain the long run RPE on race day, and let the time speak for itself.
as a note to this, and thank you @Al Truscott - I only ever attempted the double RR once in my ten IMs and that was this year in LP.
I did a Thursday 5000 yard swim, Friday & Saturday were both 112/4 B/R days with a 17 mile run on sunday.
To be completely honest, the 2nd RR was VERY hard and I mailed in the last 35-40 miles as JRA (Just riding along) pace.
That said, If i wasn't feeling the 2nd RR, i would have done what @tim cronk did!
@Al Truscott I guess this is the "normal" that I hadn't experienced in the past.
BTW my open water, wetsuit swim is always much faster than my pool swim. Maybe I am the anomaly in that regard.
Last year my long RR pool swim took 1:25 to swim 3725m, (2:06/100y) while my IMLP swim took 1:12 for 4415y (1:39/100y)
I did an Oly at high altitude a few weeks later 28:27 minutes to swim 1616y (1:39/100y)
A couple of weeks ago I swam 1:26 for 3800m (2:04/100y)
I am looking forward to the RR this week in Tempe, just to see how it shakes out. New wetsuit and it is going to be cold. Of course, in the open water a straight line can make all of the difference in overall time. I'm hoping to have a PB this year if I don't freeze. Did I mention how much I don't like the cold.