I know everyone is different, but what would be the norm for recovering from a high volume cycling block? I took a week off work (2 weeks ago tomorrow) and rode 700 miles in total (an uptick from my normal 200-250 mile week). I then followed that with a light biking week (read 100 miles). I still feel like sh_t on the bike this week. I did a test 20K TT yesterday (I do this same course every 3 weeks) and the results were VERY bad. Average Power went from 302 (NP 313) to 254 (NP 268)! That is not what I was expecting??? I have seen consistent upticks all year. My main TT race is in 2 weeks…should I be worried?
you tripled your mileage and are surprised your body is fatigued? Do you really need someone to point out what you did wrong? If you had a week off you should of focused on stretching/yoga/recovery/healthy foods/etc that would of helped your body recover and only increased your mileage ~10-50%, not 300%
don’t listen to the haters. drink a coke and eat some ribs, sleep for 16 hours then come back and crush it
damn dude 700 miles?
I think you surpassed even pro cyclist mileage. that is awesome, even if it is wrong.
It probably goes without saying but if you wanted to improve your 20k TT time/power, riding 100 miles a day is probably not going to help! That’s what a block of FTP+ intensity would be for. I take it you were trying to train for much longer events, in which case the other replies were right, you just need more rest.
Must have been a blast though! I’m not sure I could get out of bed after multiple back to back centuries.
-Physiojoe
Isn’t the max recommended around 150tss/day? If you ride ‘easy’ at .5IF that is 25tss/hour. 6hours/day @16mph * 7 is 672miles. I guess he might be ok, as long as he didn’t ride too hard 
I don’t even know, I’ve never come close to having to worry about this sadly.
It seems though that every great athletic achiever has some story of massive over training in his past.
i should look into it
Isn’t the max recommended around 150tss/day? If you ride ‘easy’ at .5IF that is 25tss/hour. 6hours/day @16mph * 7 is 672miles. I guess he might be ok, as long as he didn’t ride too hard
Worried? Not yet.
Concerned? Yes- I’d suggest so.
This may be a matter for a quick trip to the doctor and a blood test. Something chemical might be different than before the big block of training. You know the axiom that when an athlete is at peak fitness they are often very “fragile” from a general health perspective. Their immune system may be diminished and they may be more susceptible to illness, viruses, etc.
Additionally- and take it from me- you never know what may be lurking. It is a hassle to seek medical attention but it can set your mind at ease if everything is alright and you are simply very fatigued (the likelyhood we hope) and it can identify a real issue in the unlikely event one is looming.
The moral: You’re a fit guy. Don’t take chances.
if you do let me know what the outcome is
.
first very bad timing to introduce a 250% increase cycling volume week a month prior to your main TT event. Fire your coach, that type of riding is not meant this late in your schedule. Seriously, fire whoever is coaching you.
Rest, eat, hydrate. Add easy (read EASY) exercise into the mix. Even that TT test was way out of line at this time given that you felt like shit. I’d focus on your recovery and cancel this TT from your calendar. You won’t be at your best anyways. Find another event 8 weeks from now. The next 3 weeks focus on recovery, supplement with Vitamins, Minerals, and eat a very healthy diet. Once you feel good ride your normal training volume at a lower than usual intensity. Then add some intervals for a couple weeks, a big volume weekend 10 days from the race followed by short high intensity intervals during your taper. But first things first, RECOVERY. Scratch that TT from your calendar and kick ass in 8 weeks from now. My guess is that you’ll increase your current test from the 303W to around 330 by then.
edit: make sure you consume plenty of calories and fluids during your recovery rides. The low intensity exercise will be excellent to increase blood flow to your muscles with the nutrients you are consuming. And if this is THE race that you will be missing this year, don’t worry. Learn from your mistakes. Even if two months from now it’s just a small type event. Doesn’t matter. It can be your best event of the year and that is all that matters. Focus on that other TT for next year and use those valuable lessons with your training planing in the future.
you tripled your mileage and are surprised your body is fatigued? Do you really need someone to point out what you did wrong? If you had a week off you should of focused on stretching/yoga/recovery/healthy foods/etc that would of helped your body recover and only increased your mileage ~10-50%, not 300%
Should have added that I do something similar (2x normal mileage) each year. And yes, 3x your normal mileage is a stretch but I don’t limit myself to what I think is “rational”. I had a structured plan and stuck to it. It was a very hard week…but I had perfect weather and really enjoyed myself. I didn’t ramp it back up for 8 days (I did have 3 very easy rides mixed in) and included stretching, 2 massages and some good ol’ drinking Day 9, I figured I just wasn’t ready. Day 11, I actually felt great in my 45 minute TT warmup…just like sh_t under power.
first very bad timing to introduce a 250% increase cycling volume week a month prior to your main TT event. Fire your coach, that type of riding is not meant this late in your schedule. Seriously, fire whoever is coaching you.
Rest, eat, hydrate. Add easy (read EASY) exercise into the mix. Even that TT test was way out of line at this time given that you felt like shit.
I needed to know if the curtains matched the carpet. The 20k TT gave me a good idea where I stand (which is in a land o’ suck :-)) It was worth it IMO - I’d rather suffer for free than pay/travel and determine the same outcome. I agree the timing wasn’t the best…but I had a small window to take off work.
I do something similar and would agree that 1+ week should be enough to start intensity again, but you’re performance in a TT would certainly suffer.
Did you do 700mi of Z2? No intensity? Did you eat requisite calories? Did you drink enough? There may be other things going on that muscular fatigue.
-sD
I do something similar and would agree that 1+ week should be enough to start intensity again, but you’re performance in a TT would certainly suffer.
Did you do 700mi of Z2? No intensity? Did you eat requisite calories? Did you drink enough? There may be other things going on that muscular fatigue.
-sD
700 miles of z2…wow that would be tough.
I did 2 supported centuries (riding to/from one which was a 140 mile day) which varied z2/3/4, 1 hammerfest group ride Z3/4/5 (rode to/from) for 90 miles, 2 z2 solo days (95 mile and 90 mile), 1 day of short intervals including a 5 mile TT effort towards the end (this was the hardest day by far!) for 80 miles and 1 milder group ride (rode before and after) Z3/4 for 105 miles. (all distances rounded). The week was bookended by the centuries and the hard efforts were followed by z2 days. I ate only real food while riding except a gel when needed (15 gels consumed the entire week). I also got 2-60min massages during the week. I called it my “staycation”. Other than the ongoing fatigue - I think it was a perfect block.
Sounds like fun, but it’s no surprise that you’re still tired considering the volume and the fact that you included a fair amount of intensity in that week. I wouldn’t “test” yourself again until your race in 2 weeks. Don’t pull up the carrot to see if it is growing. 
Good luck!