start haulted by sickness

[Meriwether]

First post, first time trying to follow a true plan after years of racing, and right when i was about to start the CTR-PR plan (using it for the CA Sierra Trail Race Aug. 31st) I got some kind of virus that took me out for almost a month. I barely was able to ride and am just feeling good enough to start up again.

What do you recommend I do so not to start out too fast (i.e., the Field Test, intervals) but also regain the base I had built up before getting sick?  I have set new more realistic goals for the race but will still be participating, if nothing else for the tour aspect.

Thanks for any advice.

[Lynda]

I recommend spending a week doing light aerobic rides. Gradually increase your ride duration as you feel healthy and energized. If you get run down, back off and rest.

Spend a second week doing the CTR plan week #1 but only do 50% of the rides. Miss out the test and pick the longer and lower intensity rides.

Then restart the plan at week #1 if you feel ready. After a successful week #1, get back in touch with me and we can look at exactly how much training time you have left then which weeks to drop from the rest of the plan to get you to the race start ready.

Lynda

[Meriwether]

Lynda,

A late thanks for this reply.
I had a good 3 weeks training and feel like I'm finally back on track. I did two weeks of easy sub-Z3 rides, then last week had a more or less successful week 1 on the training plan. I have 5 1/2 weeks until the race and am trying to maximize fitness without overdoing it.  What do you recommend?

thanks,
Whit

[Lynda]

Whit,

Good to hear you are feeling better and ready to train. Here is what I recommend you do with your next 5 weeks:

Week #6, 7, 10, 11, 12.

This is an aggressive plan to get you back up to speed. The requirement for this plan is to stay healthy and below your over-use injury threshold. During this time if you feel your health slip or you feel any tendinitis or other aches or pains appear, take a few days off and resolve it quickly. Starting the race healthy is more important that starting very fit. Starting the race fresh is crucial. Pushing it too hard in the last 3 weeks can lead to starting tired which is sub-optimal. 

Lynda

[Meriwether]

Sounds like a plan.

Thanks for the help!

Whit

[Author]

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