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My cycling averages have slowed way down over the last 2-3 weeks. I went from averaging 18.5 to about 15.5 or 16 mph. My top speed used to be 23 and now its 18. I don't know what my problem is. I did take a weeks vacation between all this, but I managed to run at least 4-5 miles every day and did tons of walking. Any suggestions on how to get my pace back up or what the problem could be? I'm getting nervous, I have my first triathlon in less than two weeks.
Thanks!
Overtraining maybe?
It is useful and healthy to have recovery times into your schedule. They don't slow you down, they make you improve.
Have you included tapering into your planning for the event?
I second the suggestion above. I have seriously trashed legs right now from weeks & weeks of relentlessly beating myself up. I did take a rest day here & there, but I didn't rest enough. I was going really hard for 6 to 9 days at a stretch, plus doing the first metrics of the season. And then this weekend I finally paid the price watching my average speed drop by 2-3 mph per day! I knew I was beat when I went out yesterday & could barely get up the little incline to get out of town, and after slogging for 10 miles in what I thought was a head-wind, turned around & realized I had been riding with a tail wind! That told me a lot! Anyway, rest is needed. I will be off the bike for a few more days, it won't kill me. When I can get up stairs again easily without feeling like my legs won't be able to support me is my clue that I have let my body rest & heal.
I agree with the ladies above.
how about heat? is it much warmer there now? (or more humid?)
...aaaaand make sure your brake pads aren't dragging. :rolleyes:
Right... check the mechanicals, whether it's the bike, or you. And definitely TAPER before that tri.
Good advice ladies. I feel like I haven't been training too hard, but I can't remember truly taking a rest day in a long time. That combined with traveling and a sick baby and a husband working 70 hours a week--I definitely haven't had the rest I need. Instead of riding tonight, I'll spend some time giving my bike and myself a little TLC.
Also, don't forget to check the air in your tires. Makes a big difference in speed.
Now as you read this keep in mind, I am the original over trainer...every lesson that I have learned, I learned the hard way with some sort of "itis" in a tendon some where in my body.
I use the running up the stairs test myself. I mt bike a couple times a week with a group of guys, and sometimes it takes my legs two days to recover in between. It is hard for me to swallow sometimes, but I have learned that sometimes I have to sacrifice a workout to have a better workout next time.
So I think some rest is probably what you need too.
It sounds like you have additional stress in your life with your husband & baby. Recovery is the whole package - amount of exercise, nutrition, relaxation & sleep.
I'm like rocknrollgirl - I have to beat myself into submission before I'll take a day off. I'm learning that when I get up & my body says "No Way!" I have to tell my mind to shut up - we're taking the day off.
I couldn't agree more about the rest as a vital part of training. Last year when I was training for the marathon, I didn't really damage muscles or tendons, but I tripped and fell more, got more blisters, and made more bad decisions because of fatigue. I train better, stronger, and happier when I've rested when I need to.