Quick Summary of my Racing So Far this Year

As I’m starting this blog a little late in the year, I thought I’d post a quick “catch up” post with my racing so far for 2014.  As I’ve described in a separate post, I like to do a ton of racing.  If anything, 2014 has a bit of a let down with a nagging case of plantar fasciitis– otherwise, I would have done a lot more! Continue reading

Supercompensation and Timing of Training Effects

A few days back, I had a marathon weekend racing Duathlon Nationals and Seafair.  The next day (Monday), I was curled up in a fetal position on the couch and occasionally making cow-like sounds (memo to self: take such days as vacation or sick days).  I felt only slightly better on Tuesday.  A moderately hard (but failed) workout on Wednesday and an easy day on Thursday… maybe finally I’m ready to hit a hard workout.  And so that workout would be 2 x 30min at FTP or higher with 5min recovery.  I rode this one with my friend Mary.  Time escaped us and I was only able to get one effort in, but it was both comfortable and 10 watts higher than it should have been.  If I raced with this much energy on the weekend, I would have been unstoppable.  Obviously, at least for that day, anaerobic threshold (AT) was not my limiter.

So what’s going on here?  Simple, it’s just basic training effects and supercompensation.  According to Pete Pfitzinger, there are some basic rules to the timing of training effects. The bottom line is:

  • It takes 8-10 days to get benefits from any workout
  • It takes 8-10 days to recover from a maxVO2 workout
  • It takes 4 days to recover from lactate threshold and tempo workouts
  • Recovering from long runs takes the longest time

Continue reading