I'm in burnout mode. It started to hit me yesterday and carried forward into today. The minute I got on the bike today I knew I was not feeling good. It felt like a horse kicked me in the chest. All the energy was gone and my legs were flat. However, the worst part was my mental state, every minute of training felt like 5 minutes. I was expecting the new trainer to be tougher than my old one, but it wasn't much different. Other than it is smoother and noisier. I had a 6 hour ride scheduled for today. My plan was to do three hours straight and then take a 5 minute break on each hour after than.
I couldn't last more than an hour without a break. I had no energy in the tank. I felt so weak and mentally fatigued. All I could think about was my diet and that my poor dietary habits are catching up to me. Yesterday I ate almost as bad as the day before. Having Ice Cream cones for dinner isn't a wise and healthy food choice.
Yesterday I ate about 3000 calories and the only thing I ate that was healthy was a 6 inch Subway chicken breast sub. The rest was junk food. I'm not sure if it was from just having no will power or from getting burnt out.
The burnout isn't surprising me. I've had similar burnout moments during my 2008 training program. What makes this program tougher is the indoor cycling and lack of sunlight.
Normally, in the past, the way I got through my burnout was to have some beers and let loose. And when I say "some", I mean 18 plus. It was a mental reset button and I'd be good for another two or three weeks and then I'd have to reset again. Now that I've sworn off the beer until after race day, it's a whole new experience, trying to fight through burnout without beer.
In order to qualify for Kona I know I'm going to have to do a 10:15 or less in China. On my BEST day, I know I have it in me. Just by stating that 10:15 or less is my goal, I'm putting more pressure on myself. It's actually the first time I've ever actually told others what I REALLY want to do. Normally, I would have said that I wanted to do a 10:45 or less, putting less pressure on myself.
I had a deep conversation with myself. I realized if I want to do 10:15 I need to get my diet under control, not just for weight loss but for nutrition to fuel my energy and recovery. I ate crap for two days and today I had no energy. I need to get super disciplined and focused or I'm wasting my time trying to qualify. With no energy and being mentally pissed off that I'm not losing weight, it's a recipe for disaster. I have nothing to draw from. If I had energy today, I could have overcome the mental state and had I had a strong mental state, I may have been able to overcome the lack of energy.
I've decided I need to make changes. Immediately. I need to do something to get out of my burnt out state without resting too much and losing my current fitness. The only way I can see myself doing it, is to force myself to eat well and to simply my life. I need to spend time eating healthy, training and recovering. I've got to eliminate anything that are not "A" priorities.
Back to my training day. I got off the bike after the first hour and took a 10 minute break. I got on the bike for the next hour and lasted only 35 minutes. I was baked. I was so tired. I decided I'd eat some healthy food and fall asleep on the couch for a while. Hoping when I woke up I'd feel good enough to finish the workout.
I couldn't fall asleep. I was shivering from being sweaty, even with a blanket on. I decided to have a hot bath. When I got out, rather than sleep I decided to go with Alice grocery shopping. I figured we haven't spent much weekend time together in a long time and it might do me good to get some fresh air. Hoping it would help get me out of my funk. It did help a little.
When I got home I ate and was feeling a little better and tried to finish the session. I had enough energy in the tank to last a little more than two hours. I also felt a lot stronger. For the first 1:30 of the ride, I only could average 30 kph and for the second 2:10 I averaged just under 32 kph and 250 watts. Which isn't bad considering I felt so crappy. I've never had a wattage meter before so I tried a couple of intervals under 143 bpm and got it up to 595 watts. I know absolutely nothing about wattage and whether the numbers are good or bad.
After the second round of biking, I couldn't ride anymore. I was too mentally fatigued. I barbecued up some steaks, hoping that after dinner and a nap I'd have enough energy to finish. Wrong. I tried but just couldn't do it. I've never had this feeling without being severely hungover. I couldn't even look at my computer or do anything other than lie down and watch TV. Just blogging has taken a lot out of me. I have a feeling my upcoming entries will probably need to be shorter than normal.
Long Bike - 3:41:18 / 113.80 km / 30.85 kph / avg hr 125
184.6/ 22.3 BMI
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11 comments:
Sorry you had a tough day. Eat well and get some good energy behind you. Nutrition really is key but you know that. Tomorrow will be better, get a good rest.
Now could you have that same talk with me? ;-)
ps - you sure you aren't coming down with something?
Certain low spots we are sure to have training for races. I experienced the drag last Sept. before Twin Cities marathon.
I'll repeat what I posted a couple days ago: Your Blog is Fantastic stuff. Really really helpful information for me as well as inspirational writing combined with your story. I've decided to start at the beginning and read thru to pick up whatever I can as I have never done a Tri. Already totally LOL at many similarities:one is all my marathon medals (5) are stuffed in some drawer in the basement and when I go over to a buddies house he has the framed shrine to his one marathon. Instead for me its BHAG (as you say!) ahead ...140.6. I dont want to get too long here but have some logistical questions regarding your entry to LPIM as well as bike stuff, training stuff etc etc. if you dont mind emailing me at drogmn@gmail.com that would be great. I have a feeling some of my questions will get answered in your blog. If you need encouragement or advise you might refer to your own quote on March 7, 2008 "Dwelling on Negative thoughts does no good...1 Foot infront of the other" great stuff...I'm just thru your trip to Isreael in 08'. I dont own a bike, started swimming two weeks ago and finding your blog has been super meaninful thanks for writing all this and including the pictures. BTW after reading your recent posts I already ordered a swimp3, and have notes going on travel cases, indoor trainers, etc. thanks again - D Rog
Get some good sleep, some good (healthy) food and allow yourself some down time.
From what I have seen, you seem like the type that can't sit still - but your body is telling you otherwise right now.
A couple of rest days won't kill you but overtraining and fatigue (physical and mental) can crush you.
Dude, you've been here before, me too and just about every other Ironman. SLEEP well, early night and then start again tomorrow. You seem to love your runs so go do your favourite route, smell the fresh air, embrace the natural beauty and rediscover the Ironman bug. Then get back on the turbo and chances are you'll be back with the programme with a smile on your face.
I don't think a rest is what you need but rather some fun and quality UV daylight. Maybe a group run with some buddies might help too?
I've no doubt you'll work it through. Goos luck and looking forward to seeing you back in action tomorrow!!
PS I love your honesty in this post. That's a big part of the battle won, knowing where you're at good or bad.
B., you managed to ride at 32 kmh - 250w for 2:10 hours on the Kurt Kinetic trainer. That's an excellent result. For me riding on this trainer is at least twice as hard as riding outdoors on a hilly route, like the Muskoka one. I remember reading somewhere that riding on this trainer is similar with continuously climbing a hill, and to climb a hill for 2:10 hours is a tough ride. I just found an article about wattage and for example Faris Al-Sultan had an average of 283 watts in 2006 at Kona, finishing the bike leg in 4:29 hours (40.1 km/h) and in the 3rd position overall. I am not sure how the wattage is measured but I am sure that is much easier to maintain a high wattage outdoors because you get to rest your legs for a few seconds without affecting your avg speed too much, while on this trainer as soon as you stop pedaling your avg speed drops instantly. And Rutger Beke for example managed to finish the bike leg in Kona in 4:36 with an average wattage of 232 W, but the article says that this is an unusual low wattage and he must had an exceptionally low aerodynamic drag.
B., you gave up on drinking beer, you're eating all the healthy stuff and you completed all your scheduled workouts. That's impressive and if I were you I'd be really, really happy with what I achieved so far. If you need to take a short break in order to get your energy back then just take a break and do not feel too guilty about it. It is better to take a break now then to continue training hard and worsen the burnt out state.
A, thanks. No I'm not coming down with anything, other than depression. haha. I'm focused on eating well so hopefully this week will be better.
C, thanks, good advice.
S, thanks. We'll see if the run helps. I ate healthy all day yesterday and hopefully that will start putting more gas in the tank. Keep you posted.
B
D, thanks for the post and the article, very interesting. I'm glad to hear I'm doing okay on the trainer. It could only get better because I was having a bad day, which gives me some uplift knowing that.
Thanks for the props on the beer and training. Although the only place I've been really slipping is the diet and I think that is what caught up to me. I'm re-focused on eating and this week will be the real test. Thanks again for the advice.
B
Hey Brian it Steve, sorry your feeling so tired, but hey we all kak out every once in a while and it sounds like your body is telling you something. I told you I wasn't feeling very good so I did a juice fast. I got rid of a lot of garbage in my system and after a few days felt better than I have in years. Ended up doing 2 weeks juice and water. This would be too long for you right now but maybe some full out rest and fresh juice for a couple of days is just what the doctor ordered. I have been here before and tried to push through it....not good. It almost killed me when I was training for the Comrades in South Africa.Listen to your body. Like you said "Pull the trigger". By the way I'm on the verge to do the same in my own life too.Time to get back on the bike! Good luck and get some rest, it could mean the difference of making it to the race.
Hey Bryan, head up and nose down! you know that you can pull results when you are set to it! focus on your goal and not the distractions around you. We all have a bad day, best thing is the next one is better! Eat well get some sleep and I will put money on you kicking ass within a couple of days! Cheers
S, thanks for the post. Your right about diet. I'm going to eat healthy. I'm too afraid to do juice only for a couple of days but who knows, especially if I pull back on the training. Good to hear your thinking of "pulling the trigger". Without sounding crazy, I had a dream about you last night and without going into all the crazy dream detail, the key part was that you were below and I extended my arm and you pulled yourself up. I woke up thinking you were probably going to get back into triathlons and then later I saw your post. Spooky. haha.
J, thanks for the props. Hopefully if I take it easy for the next couple of days, it'll get better.
D, anytime, don't hesitate to email me with any questions. Glad your enjoying the blog. Your getting to see the transformation from informational to personal. I'd love to get your feedback once or if you ever get caught up to present. haha. My email is bpayne@embassydigital.com
B
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