recovery for kona

Replies to This Discussion

Permalink Reply by Mike Llerandi on July 28, 2008 at 7:42pm

Sure - I've done that four times, actually, and the formula that seemed to work for me was:
- 3 weeks active recovery, keeping intensity less than 75% no matter what;
- 6 weeks of killer hard work, the hardest/longest of the year (2 x 3-week cycle);
- 3 weeks of taper, which was one week very light active recovery, 8 days of moderate intensity/70% of max duration, then complete active R&R in the final days up to the race.

Hope that helps as a guideline, anyway...cheers!

▶ Reply to This

Permalink Reply by pattie on July 28, 2008 at 8:38pm

Thanks Mike, that is a great help. Any other suggestions that would help aclimate to kona conditions (such as running in the heat etc) would be appreciated.

▶ Reply to This

Permalink Reply by Mike Llerandi on July 29, 2008 at 5:31am

You really should visit Hammer Nutrition's online knowledge base - it's free and loaded with all kinds of info, including competing in the heat:
http://www.hammernutrition.com/za/HNT?PAGE=KNOWLEDGE

The Endurance Athete's Guide to Success is probably the single best read I've seen covering a broad set of topics:
http://www.hammernutrition.com/downloads/fuelinghandbook.pdf

As for Kona-specific acclimation, you should do what you can with your fueling/hydration strategy, ride outside while it's hot, and just relax about the subject after that. People who melt in the heat out there have probably glossed over the basics, IMO...

▶ Reply to This

Permalink Reply by Jovica Ivetic on July 29, 2008 at 2:22pm

Mike,

I assume that as of yesterday, Kona competitors are in 4th week of competitive season. I took the entire week off after IMLP and just getting back into training.
As per your instructions in this discussion, and please correct me if I am wrong, total weekly time should remain unchanged but intensity adjusted to below 75%.
Is there anything else specific to the plan that should be changed?

Thanks as always Mike,
Jovica

▶ Reply to This

Permalink Reply by Mike Llerandi on July 29, 2008 at 6:48pm

Jovica,

What I would suggest would definitely be to reduce the intensity to 75% max, but it is also critical to be very aware of your body's specific recovery needs during these three weeks. Active recovery is important, and if you need to reduce the workout volumes by as much as 50% that's perfectly fine -- there's absolutely no reason to blindly "put in the time" if your body needs more rest & recovery.

Keep in mind that there will be plenty of time (six weeks) to make one final push in your training before the final taper period. In order to get the most of that push, however, it is critical that you be fully recovered from LP.

Hope that helps-
Mike

▶ Reply to This

Permalink Reply by Jovica Ivetic on July 30, 2008 at 10:34am

Thank you very much Mike!

Your answers always help and make perfect sense. I am probably as eager to get back into training as many others that think three weeks recovery will reduce their fitness level; however, you are totally right, better to be rested and ready for those six weeks of hard work.

Thank you again! I truly appreciate your help and speed by which you reply to each question.
Jovica

▶ Reply to This