Overreaching/training

[Mark Woodhouse]

Was going along very nicely on 36 week long course plan and have stalled a bit with first 5 weeks of Competitive phase. My legs, especially riding are just not recovering. Have reduced both intensity and volume for 2 weeks, but am not able to elevate HR on the bike like I could during build up phase without quad fatigue. Have had massage, stretched, got lots of sleep, good nutrition. This is my first time on program so appreciate any advice from anyone. It's hard for me to know when the fatigue is positive (ie. training effect) or negative (ie. i've overreached). Other than baked legs/quads, I feel fine. Sleeping and eating good, not irritable, so I don't think it's overtraining. Thanks.
Mark

[Tony Madden]

Hi Mark, its also my first time on this plan. I'm training for my 10th ironman(CDA), so I'm at a similar point in the plan-I've also had to back off a little-very tired, unable to elevate my HR on the bike or run, and my swim splits were consistently 10% slower than they were 2 months ago. I went to once a day workouts for 5 days (low intensity)and I felt much better after that. Its may not really be an answer to your question, just a similar experience.
Tony

[Mark Woodhouse]

Thanks John and Tony, appreciate the comments. I took a few rest days and lowered intensity and week 6 felt better and seem to be getting legs back into week 7. I'll have to monitor closely. I find the main limiter for me right now are my quads, but was able to elevate HR during the hard cycling workout today. Knocking 10 beats per minute off of the target HR for cycling may be the thing for me until my quads really come back. Overall, I'm really enjoying the experience of the 36 week plan. Good luck with your training/racing.
Mark

[Kim Pollock]

Hi Mark, I have no great advice for you but like the others, just wanted you to know I know exactly how you feel. I am on week 4 of the competitive season (my first IM is August 1) and just today, like many other days, I couldn't get my HR elevated (80-90%) without burning out my legs....I was lucky to get it to 75%. Part of the reason is I did a century on sat and might not have fully recovered but nevertheless, it has happened to me before without doing a century. I wasn't fatiqued to the point I couldn't ride, I just couldn't do it at that intensity. So I did the best I could! I do agree with the others, taking an unscheduled day of can do wonders!

[Walt Skrinski]

I'm in week 21 of a my first IM using a different plan, but a few thoughts.

There's definitely an ebb and flow of the energy levels. I noticed the overall fatigue sets in especially after a bump up in volume. It's the exact same thing for me as what everyone else said - the legs just don't have it to keep up with the HR. Great thing about a journal/plan is you can look back on what you did and what contributed to how you feel. I was told by an experienced IM veteran that the plan is generally based on optimal conditions and should be considered the max that you should do. So, backing off when the body (or mind) is spent is preferable than pushing through the fatigue just to do what the plan says. The old adage - better to be 10% undertrained than 1% overtrained. When the fatigue set in, I backed off - whether cutting out the speed portion and just riding/running easy, or taking a full day or more off - and I came back stronger and ready for the next workout.

[Kim Pollock]

I have to say, not that I am happy everyone's legs feel like they are on fire, but it is sure comforting to know that I am not alone! Thanks Mark for posting this question, and for those giving their input. I know you should always listen to your body and rest when it says to, but I have to be honest, I feel a little guilty when I need to take an extra day off from the program...as if it will de-condition my legs. But I do realize, you only get stronger when your body/legs are allowed to recover...can't do that if they forever tired!

[Mike Llerandi]

Hi Mark,

Doesn't sound like overtraining, and it's also a great sign that you're asking the question! ;-) Seriously, overtraining is rarely something that someone is aware of until they have run through countless "stop signs" and warnings that their body has been screaming at them.

I would suggest that you stay the course, stick to the program, and give yourself some additional time to adjust to the load of the Competitive Season phase. Your body is responding, albeit slowly, to additional demands, which is a good thing to be doing. Just stay in tune with your diet, your sleep patterns, your irritability, etc., and don't be afraid to incorporate additional rest.

Hope that helps!

Mike