Ok folks…
I am training for Ironman Wisconsin. So far my training is going really well. My endurance is great, my power is not so great (FTP - 280 or so)…but that’s fine, endurance is more important. I’m a great swimmer (hoping for a 51-54 minute swim depending on conditions). My run sucks due to injuries, nothing new there. I’ve dropped about 40 pounds since last summer, that is helping a lot. I am going to do the galloway run/walk and try to keep an overall 10 minute/mile pace. We’ll see if I can hold that. It will depend how much running I can get in.
I did not take much of a break from last season to starting this season. I really hit the bike hard in the off season…and in total was away from training for 4 weeks. (Split into one week segments…so not 4 weeks in a row.) I am sitting at week 15 of my base building and would like to lose another 15 pounds.
Here is my problem. I am losing motivation. My diet is sucking. I have no desire to train. I have no doubt that part of this is due to some pain on the outside base of my foot…not PF but similar. Although I do have PF in that foot too. Plus I am in Wisc…so always on the trainer. In fact this is probably month 5 of riding on the trainer. So I am not getting outside too much. I swam in college…so doing that doesn’t add to my motivation. I know I am not over trained…because busting a hard workout is no problem at all. I just don’t feel like it and come up with excuses. And when I am like this…just about any excuse works.
I need to break through this. I need my diet to get back on track so I can lose the weight before I really start practicing for the race since I will not limit nutrition when I begin really hard training. But I also need to get back on track with my weekly workouts. I can get up for a long trainer ride because of the challenge…but this 60, 75, 90 minute stuff has no appeal for me. The boredom is just getting to me.
So besides an HTFU braclette/necklace…what can I do? Does anyone have something they do to rejeuvinate their training? 3-4 months seems to be when I get a bit worn down from the grind. The long slow stuff is boring and the fear of falling apart in the race only gets me so far.
Well the weather is getting nicer so you shoudl be able to got some warm gear and ride/run outside from now on. I know that I can’t do more than an hour on the trianer or the rollers without wanting to go postal, but I can ride outside in 40deg weather for 90 min without a problem.
Other than that, when I hit a training slump I like to go out and get drunk. Honestly. Cut loose for a night or a weekend and have a good time. Remind yourself why you are working so hard and enjoy the knowedge that you will hit the road on monday hungover and full of the need to burn the 10,000 or so calories of malted hops and greasey midnight food you consumed over the weekend. Now beware that such actions will set your training back like a week, but it is well worth it for sanity. Don’t let the training rule your life to too long or you will come to despise that which you once loved.
reading your post, a break is what your body and mind are begging for. my suggestion: take a big block of time off (3-4 weeks, maybe even a little bit more) right now, but don’t go crazy with eating too much during your time off, keep your diet reasonably good. don’t live on the couch during the break, but do other stuff: walk as much as you can when the weather is good; maybe ride your bike to the grocery store, to the library, to the movies; get in the pool and play with your kids (or nieces or nephews); just do some active unstructured stuff.
then, when you get back on the horse in about a month, you will be rested, refreshed, motivated, and maybe even somewhat healed and the weather will be great for return to outdoor training. the time remaining until IM WI (plus the base you have already put in up to this point) will be plenty for a successful race for you.
plan a really easy recovery week where you do bare minimum workouts; include at least 2 full days off during that week
you can afford some time off right now; think about taking an entire 3 day weekend and go away with your friends/wife/cousin/whoever with no training whatsoever; just go have some fun and get your head away from IM for a bit
if you have the funds for it, plan a 4 or 5 day long weekend of training some place cool; maybe use the long weekend in May; head to a place you haven’t been before, bring your bike and plan to get in some solid training that weekend; some ideas are Tucson, Denver, Triple T (you could train and cheer on the ST’ers who will be there)
mix up your training a bit - join a training group, start riding in new locations, find some new parks to run in, etc., switch up the days of your long run and bike (if you can)
find a shorter race in June that you can start gearing up for - Wisconsin is still a long way away, so that might be hard to set your sights on. Is there a fun race in your area that you could do?
plan a race simulation type training weekend with your buddies for an upcoming weekend; swim on Friday night, bike/run brick on Saturday; run on Sunday; last one in buys the beer
First, I’m not a coach. I’ve been doing this stuff since the mid 80’s. I don’t race alot, but I train like I’m doing an IM distance event every year because I just frankly enjoy the training. Here’s my $0.02:
You’re going to think I’m BSing you, but I’m not…take 7-10 days off. Yes, you will lose fitness in the short term. But there’s enough time to still lay the mileage foundation and then build in intensity training towards the end. Parts of your body are telling you that you need a break (verging on injury or pushing through injury) and you’re mentally fried. It’s Apr 2nd. That’s 5+ months to rebuild your mileage. After you take that 7-10 day break, a month later you will have regained most of your fitness, but more importantly, ALL of your motivation. You will be chomping at the bit for every workout, hungry to train.
I can’t tell from your post if this is your 1st IM distance event or not. But you’d be surprised that completing the IM distance is a lot easier than people think. Pacing appropriately and executing a good hydration/nutrition plan will be a larger factor on your success for race day than less than optimal mileage 5 months before the race. Getting to the START line 100% healthy should be absolute top priority, bar none. Take the time off, it may not feel like it, but it truly is an investment in your Sept race!!
It is better to be 10% undertrained than 1% overtrained. I’ve been on both sides of that spectrum. The year I was 10% undertrained, I PR’ed by over 50 minutes (coincidentally at IMWisc vs. IMCan or Hawaii)
Ditto what Tigerchic said…when you get your eating back on track, things will fall into place. When I lay off the sugar and eat “clean” foods, my mood and motivation get better exponentially even if I’m having a bad day, I’m still able to stay motivated and feel good.
Take a rest and get re-focused. Find someone or something that motivates you. You have time.
I have found that when my motivation is down - training with another person or group - which is usually someone faster than me - gets me going because I forget that it is training and just get into the ‘now’ and enjoy the competition.
If that doesn’t work then it is time to take a break.
Unless you are a pro we do not get paid for doing this - we do it for fun, and when it is not fun, don’t do it.
I would suggest that you simply focus more on running than biking right now since that’s what seems to need more focus, but with your foot being iffy I don’t know if that would be smart.
How about these ideas?
Buy a new bike. Big bling brings a motivation factor! Plus you’ll be helping the economy.
Commit to posting a picture of yourself shirtless each week for 6 weeks. Knowing we’ll see you in all of your fat glory will probably remotivate you on the diet.
But I commend you greatly on the 40lbs lost so far. That’s incredible.
Get out and race. I don’t know how close you are to Chicago, but about this time every year the running races start up in Lincoln Park and the other direct areas. That’ll get your juices flowing.
Also, be sure to reward yourself for the good workouts that you grind through - be it with food, a movie, alcohol, whatever.
And a former college swimmer myself, I’d suggest you just get it done. I’m sure you had little motivation to get through all the double and triple practices during the Holiday seasons or to get up at 4AM for ANY morning practice - but in the end you knew you’d be better off for doing it - so no HTFU bracelet or necklass, but man, HTFU!
Thank you all for the replies. I think I’ll be using many of these ideas.
I have a poker party on Saturday night…I wasn’t planning on drinking. Perhaps I’ll unleash the fury afterall. BTW…the suggestion to go get drunk was the best. Perhaps not the most wise…but still the best.
I think I’ll do my longer workouts this weekend minus the run. And then I’ll take off 4-5 days during the week next week. My pool will be down for cleaning…so I’ll just chill and hope my long ride can be outside the following weekend.
I think the only reason I don’t want to take a lot of time off is the weight loss. I really want to lose the weight quick. The main reason is because I don’t want to be trying to lose weight as I get into the actual season. That won’t help performance at all…and if a few of my longer slower garbage yards feel sh*tty now…so be it. But when it really counts I want to be properly fueled. another 15 pounds will make a BIG difference on that bike course with all those hills, not to mention being much easier on my legs for running. Personally I think that far outweighs a few crappy workouts now.
This will be my first IM distance race. But I am still competitive and want to finish with a 12 or lower as my first number. Don’t get me wrong…finishing is #1. But I can’t just turn off the juices. But my life won’t end if something goes wrong. It’s a damn long day. I watch BUDs on the Military channel as my motivation. - “It pays to be a winner” (BUDs - Basic Underwater Demolition Seal training)
As I see it…55 minutes on the swim should be easy. I swam in college and could probably do a 55 right now if I were motivated. I’d really like to hit a 51. But I’ll sacrifice a few minutes for a better overall race.
I am thinking a 6 hour bike might be a touch optimistic…but that’s my goal. I will have the advantage of riding the course a few times prior to the race. Plus I already know I will be doing a run/walk on the run. So I hope my run will be 5 hours and maybe some change. I don’t plan on sitting in transition for very long. So I’m at 11:55 + 5-10 minutes for transition if I go slow. That gives me almost an hour of “oh shit” time during the race.
The wisconsin course is a tough bike ride. My buddy who tends to be a better biker did it in 6:45…but he’s also an unmotivated slacker. I’ve got pictures of him on the coures chatting it up and wasting time…something I don’t intend to do. And I’ve gotten a lot better on the bike this offseason, so I think I have him beat now. I also have new wheels and a new ride!!! Bling does help the motivation. Training with power has helped too. Computrainers are cool. Plus I will be riding with the knowlege that I will be doing a run/walk and can push a “little” extra if I need to.
My FPT was maybe 250 the first time I tried…and every time I done it I’ve improved significantly…now I am at 280 4 months later. It’s not that I am that much better…I am just learning that much more about myself and where my strengths are. I used to try to avoid all leg burn on the bike, but based on testing a little burn won’t hurt me at all.
As a disclaimer this all depends on conditions. If it’s 105 degrees on the course I’ll be happy to crawl across the finish line at 16:59.99.
IM Winsconsin is in September, right? Then why on hell are you at week 15 of your base building? No wonder you’re losing motivation. You should have spent the winter training for early season sprints and ODs. Your IM-specific training should not have begun until June. Your early season would have been a lot more fun, and your IM training would have benefited for the speed acquired training for shorter distances.
What was your plan until September? If you were planing on doing 2 or 3 build blocks following your base training (as per Friel’s terminology), let me tell you it doesn’t work unless you’re already very, very good at the IM distance. As an unexperienced age grouper, you would be better off having your biggest week 4 weeks before your IM.
Now is a little bit late, but I would suggest you put aside your IM training until the end of May. Select a few short races in May and train for them (don’t up the intensity of your training too much though, or you’ll end up injured). You’ll see, it’s much more fun than IM training. Then take a short break and focus on building your mileage up for your IM.
I think I’ll do my longer workouts this weekend minus the run. And then I’ll take off 4-5 days during the week next week.
from what you write, my take is that 4-5 days off won’t be nearly enough. 4-5 weeks, maybe.
I think the only reason I don’t want to take a lot of time off is the weight loss. I really want to lose the weight quick.
in my view, this is a crazy reason to not take time off. and losing weight “quick” always has consequences, and the consequences will catch up with you, trust me. but if you want to lose weight, there is another way to do it: eat healthy. eat less. eat A LOT less. and you can do this training, or resting.
a previous poster wrote: it is better to be 10% undertrained than 1% overtrained. a heck of a lot of wisdom in that.
I’m with GregX…what you need is a break. A long one. There are plenty of things you can do during that time to keep the wieghtloss going…walking, yoga, pilates, strength, hiking, geocaching, etc etc etc. A break doesn’t have to mean sit on your ass and swill beer and eat nachos (although that’s my PERSONAL preference). But it DOES mean get away from the sport for awhile. It’s as much of a mental rest as it is a physical one. And whether you like it or not–your brain controls your body, and sometimes it gets to determine when it’s time to take a pause.
I guess i need to add that i am not depressed or suicidal. a small break is one thing, but i dont need weeks off. its just been a long winter.
ive managed to lose 30 pounds in under 3 months without paying a price too. im not overtrained, i’m bored.
the weekday workouts feel like filler. i was just hoping some people had some good change of pace stuff.
Think about how this advice applies to your situation (yes I ripped this off another user’s post):
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People often confuse enjoyment and satisfaction.
Many things that are enjoyable (drinking piss, eating lots of shitty fatty food, one night stands, blowing money on your credit card - the list is endless) are not particularly satisfying.
Many satisfying things (having a kid and raising them, training hard for a goal and achieving it, working for and getting that promotion at work, studying and getting that degree - as examples) are not always enjoyable, but they are particularly satisfying when you achieve them.
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I struggle with motivation on occasion too but at those times I stop to ask myself if I’m getting “enjoyment” or “satisfaction” from my training.
Having both is nirvana…if won’t be like that all the time, so have fun with it while it lasts.
If you’re not enjoying the work, but you are getting satisfaction from it, push on and reap the benefits of your hard work.
If you’re feeling neither, then it’s time for a break and a rethink.
(1) Find a close race in the near future, I love to race and having a close race keeps me going. Florida 70.3 in May kept me going through the winter (I’m up North) with the end goal of building to IMAZ
(2) Watch Nascar, The sounds of the engines get the blood pumping. Some of my best treadmill and stationary sessions are to Nascar. (really useful in the winter)
(3) Drink Wild Turkey every night you have a good training session. Its a great reward and keeps me motivated.
(4) Think of the money you spent on all your stuff. That will surely re-focus you.
(5) Go buy news stuff (i.e. new Zipps, Garmin, running shoes, etc.)
(6) go all out for the 60-90 minute work-outs. All out so you feel like dropping when your done. (this goes well with point #1)
Just a few thoughts. They all work for me when I’m “tired”
what’s really funny is that I was so pissed with mysef for being a little b*tch that I decided to go do an FPT test this evening. I figured if I am going to be a fat pig…I’ll be a strong fat pig.
I just improved by 16 watt from about a month ago!! Up to 301 watts! woo hoo!
I am only now figuring out what I am capable of on the bike and have only been training with power for about 6 months. So all my FPT tests have been improving. But 16 watts is by far the biggest improvement.
That may have been what the doctor ordered…speed work in the pool and on the bike.
Does anyone have a good chart of watts/Kg for triathletes? Are we supposed to just use the “all around” cyclists use?
