Fit too Soon & for too Long

      As I look back over my season, I am reminded of articles I have read about trying to be in peak shape all year.  I believe this was my problem post Raleigh 70.3.  I felt great leading up to the race as my cycling and running was effortless.  I took some risks with nutrition during the race and I did not perform as well as I would have liked.  It left a bad taste in my mouth and a desire to race again.
   
      After a big race, I typically take two weeks completely off then ease back into training.  This time I decided to ride 100 miles 12 days after the race.  My Friday afternoons were free and Friday century rides became a routine.  On several occasions I would back it up with another long ride on Saturday.  I told myself it was only cycling and not the deep fatigue that occurs while running.  I felt good for several weeks, but soon after my cycling power started to declined.  I had difficulty sleeping at night and my recovery was poor.
   
      I wasn't following my training plan and I wasn't listening to my body.  The experts say not to ramp up your training more than 16 weeks out from your race or you'll peak too soon.  I prefer 14 weeks for Ironman training and 12 weeks for Half Ironman training.  Doing too much volume or intensity prior to that leads to physical and mental exhaustion.  It is stressful on the nervous system, endochrine system, as well as the muscular system.  Mark Allen even encourages athletes to carry extra weight early in the year.
   
      When preparing for your second race of the year, I'm learning that the build/peak phase should be further reduced.  I believe you can cut it down to 8 weeks depending on the gap between races.  Trying to continue one's fitness post race will only lead to greater accumulation of fatigue.  You will lose some endurance, but endurance is ease to recoup.  Focus on recovery while mixing in some short sprints (30-60 seconds) and light strength training.  Listen to your body and have fun.

• Listen to your body.  If it keeps telling you the same thing every day, do it.  Train where you are at, not where you want to be. 
• Assess all areas of stress.  Work, relationships, life, and training all contribute to stress on the body.  During periods of rest, Kenyans sit and watch soccer.  Americans, on the other hand run errands and stay active. 
• Follow the plan that you developed in the off season and be leery of adding to it.  We tend to be more rational in the off season as opposed to during the middle of the season when we are fatigued.  If anything, you'll need to reduce workouts, not add them.
• Have fun!  I typically do fun unique training days during the off season, but never during season.  That needs to change.  This past week I ran twice with the goal of going slow and enjoying the scenery.  It felt great.  We don't have to always push ourselves to hold a certain pace.