16 days until the IM...legs are hurting
So...I'm now only 16 days away from the IM (my 6th), and I'm getting worried..
Since the beginning og May, I have not been getting the sleep that I need. I ahve two young chuildren, and the youngest decided early May that she absolutely had to wake up a gazillion times every night.... At first this was not a big issue...but later I started noticing that it affected my training. Basically I was not able to push the watts that I'm supposed to, run the pace and recover as much as I need...
It has come to the point, where my legs are constantly sore - and I haven't done a decent amount of training for weeks..Both my RR failed badly and I haven't done a lot of long rides.. I feel like I ahve been tapering for weeks, but without the beneft of a well rested body..
Basically, I was doing great in the OS and the beginnig of the IM plan..but then everything fell apart...
I have been getting weekly massages for about a month and a half - but it doesn't seem to help..I just saw another post about supplementing with Magnesium...and I will definately try that..
I'm confident in my fitness and my power, but I'm worried about my muscular endurance (and if I can stay areo for the whole time)..
Compared to my previous IM's ..my training volume is waaayyyy down.. .I do, however, push more watts and run faster..staying aero has previously not been a problem..but the recent sore body (primarely the quads) makes the aero position uncomfortable.
At the recent FTP test, I did a 321W (as opposed to the hoped 346), but in hindsight I push hard, but didn't kill myself...I probably also suffered from the fatigue... A few weeks earlier I did a HIM (C race - no taper) holding a steady (and planned) 292W and had a decent run (1.39)
So, what do I do with my race FTP level?
If I'm well rested, but my muscular endurance is inadequate...should I keep the FTP as planned - as that will just mean less time on the bike and less time to suffer, or...
...should I readjust my race wattage down (considering the last FTP test)
I will be at the race site a few days before and plan to do nothing but sleep there (no kids)...so hopefully I will be fully rested and able to have a good race (although my previous ambitious plan is probably out the window)
Anyone else experienced this?
Any other good suggestions to get my body ready for the IM?
Comments
It sure sounds like you need to rest, rest, rest. You'll be shocked how good you'll feel once you freshen up.
On bike watt levels. You tested at 321W vs. a hopeful of 346. So let’s pick an IM IF of .72, that gives a target watt level of 231 and 249w. These are both BIG numbers and as your sig indicated you are at a ~4.5 w/kg level which is huge!
You show some real strong numbers on you run tests also – we are all envious !!! So to your question - what watts do I bike?????
If you get some decent rest before the race then you may want to do your first hour at your 231 level and if all feels good move up to say 240 for the second hr. If all is good, hold that for the third hour and if still fine, move to the 248 target for the rest of the race.
The EN mantra is the race starts at mile 18! The refrain in the course line is there no such thing as a good bike followed by a poor run”
So your worst case scenario is your bike fitness is truly 346. So by being conservative in the first half of the bike you may have given up 3-5 min (being generous here), now with legs that aren’t toasted do you think you can make up 11 seconds a mile in run pace? That is all that is needed to erase the 5 min slower bike?
Best of luck – focus on rest and race day will be what it can be!!
Bo - the cheesy internet here at my Idaho hotel ate my reply to you; here's the brief version (I agree with Bill and Matt above):
Your HIM result is a fair indicator of your capability, both for speed and endurance. Race results are more meningful than test results, or howyou feel at this point in your prep, Based on that, I suggest using a watts target of 240, which would be 74.x% of 321 or 70.x% of 340. Pace like Matt says.
Tired is good now. REST UNTIL YOU FEEL STRONG.
Was your ft test done indoors or out? EN protocol, ie, 20x2 ? Reading between the lines (which is always sketchy) it sounds like you might be getting a little wrapped up in a "should do" number that might not be there. This could lead to a fast bike and slow run. I'd be very conservative with the ft number you go in with and then work Matt's suggested plan.
Other than that, sleep. Whenever, wherever possible, put your legs up and relax and soon you begin to unwind and really recover. The young kids make it tough but you don't want to get closer to the race and then end up in panic mode about not sleeping enough. Get it now!
Good luck.
Take it easy during your taper too. Obviously there are some short hard workouts in there, and if you aren't feeling it don't worry about it, just do what you can. Better to be rested come race day. IM is a long race, you should get over any flat feeling from taking it easy soon enough in the race.
I have been getting some good sleep lately - but it turns out that lack of sleep wasn't the only reason I had problems...
Last week, I went to see a (sports) ciropractor that I have used in the past... Turns out that a muscle in my right leg/lower back has become a good 1/2 inch shorter than the left one...a result of the training/ lack of rest and stretching..
Explains why I hasn't been able to sit comfortably in the aero position lately :-)
4 visits to the Ciro over the next 10 days are scheduled + a lot of stretches and a bit of massage...Just had the second visit today - body already feeling a lot better.
Ciro is confident that the body will be ready for the race.
I'm hoping she is right...I have missed an awful lot of training lately...
So basically I think what you are experiencing is very normal. It shouldn't effect your race in the least bit. Execute your race properly and you will be happy.
Plus as others said it is easy to make up a few minutes if you are feeling strong.