So here is the situation: Training for my first triathlon which is May 4th, it’s a super sprint so only 450yd swim/11m bike/2m run. I’m 30 years old, a former NCAA Div I swimmer, have been training really hard, and am in great shape (resting hr was 51 this morning and my estimated VO2 MAX is around 60). Everything was on point until about 3 weeks ago when I was hit by a car.
I received stitches, an aggravated hip flexor etc but recovered quickly and my swim/run is right on track. I got back on the bike after 3 weeks off of it this morning and put simply I felt like shit! (Legs burning, lungs burning, relax a bit and recover quickly, repeat) I’m doing a drop taper so am at the end of a tough week and everything feels terrible but this was something else!
What can I do?!?
I only rode for about 5 miles and honestly my biggest attribute has always been my competitiveness and mental toughness. My attitude is simple: you won’t work harder than me. My solution is simply grind it out with 2 a day bike rides and make myself as comfortable as I was pre-accident. This close to the race though there has to be a smarter way. I just know nothing about cycling.
In the pool or running it would be hard core interval training and sprints to boost my anaerobic threshold as quickly as possible; can something like that be adapted? Where do I start? I was thinking hills but have just never been in this scenario in a cycling sense…
1: Change your attitude. Sorry, but you got hurt. It isn’t your body’s fault, don’t blame it.
2: Keep the training as is. It’s too late in the game to change anything that will have an impact.
3: Anti inflammatory. Curcumin, Omega’s, Ibuprofen. Get the swelling down as much as possible,
4: Training for cycling is similar to training for running or swimming for that matter. You have long slow days, sprint days, hills, etc. Just keep to your training schedule.
If you are on a proper training program, this should be your last week of simulation training with Transition Training. Next week should be Taper Off Week. Just keep to your training and relax. Being upset over something you can’t immediately change will sap most of your energy. Doing hills or sprints or race pace on taper week will be worst then “trying” to get your legs back.
Most importantly, Have Fun.
Race day, let your body decide. Start slow and get in the groove. don’t fight it. You just might surprise yourself.
I would also suggest Plazma (shameless plug, I know).
Thanks for the advise and yeah, I jumped the gun a little as I just got out of the pool and everything feels bad. Went back and looked at the logs and for the past 3 months I’ve averaged around 9 sessions a week with lots of progress so I think I’m just a bit beaten down and ready to rest, heal up and get ready to compete. This is the first tri of the year so the fun is about to start as I’ve created a good base and now just need to do exactly what you said…stick to my program and have fun. Thanks again!
Hey brother, sorry to hear about the car incident ! Like it was previously mentioned, just change the attitude.
Go out there and just enjoy this…
yeah we as athletes know how much injuries SUCK, whether self induced or otherwise.
Just go out there and enjoy yourself…
You are young and strong with many races to come…
Be thankful you can go out there and enjoy youself.
Let us know how much you enjoyed yourself, and maybe you will surprise yourself.
There is not much you can do this close to the race. But remember there are three sports. Very few people are really good at all three. If you are a good swimmer then you will be way ahead of most people. Just concentrate on having an excellent swim and run and do the best you can on the bike. You will be surprised at how well you do overall.
Now would be a good time to practice transitions. Especially T1. Transitions are way more important than most first timers realize. It is very easy to burn through several minutes in the combined transitions.
Finally. The hardest part about training for a triathlon is being totally rested for race day. There is so much intense training in the weeks leading up to the race that it is very difficult to do nothing for two or three days before the race. But beleive me, it will make your times so much faster if you are totally rested, have no sorness or inflimation, and got plenty of sleep the week of the race.
Have fun on your first of many triathlons. Don’t get too hung up on setbacks. They happen. Just go and have fun.