Don't Bail, Adjust Your Workout!

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It happens to even the Greatest of Sufferlandrians!  You are feeling strong, crushing all before you with the mighty power of your Sufferlandrian legs.  You are checking days and weeks off your training plan, your Yoga has made you stronger than you thought, your mental game is on point.  However, you walk into a workout and begin to feel the lactic acid floods coming on much sooner.  The fatigue is setting in faster.  The effort feels 10 times harder than normal.  What sort of Couchlandrian trickery is this!

Sufferlandrians, this is called having an off day, and it is okay, to have an off day.  I am going to say it again, IT IS OKAY TO HAVE AN OFF DAY!  What do you do on your bad day and how do we assess how bad things really are?  The key to doing this right is knowing yourself, knowing what you can do, and making a reasonable decision.  With that said, let's look at the image below.  

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Our four scenarios when doing a Sufferfest Workout

We have four scenarios up above.  We all wish every day could be the best case scenario.  However, we are all at different stages in our lives, different ages, different sets of responsibilities, and different priorities.  For some of us, having an off day may be a "once in a month" occurrence. For others, this may happen once a week.  It all depends on you and what is going on in your life.  Let's move through the other two option we have beside stopping our workout completely.  We consider stopping as the last resort, but there are times and key indicators where you may need to stop a workout completely.  

NOT FEELING GREAT?

We will use the video Revolver with it's 15 (I mean 16) intervals as example.  You start Revolver feeling pretty good.  However, interval number 7 does a number on your legs.  You barely make it through that interval or have to just stop short at the end.  You need more recover time.  You are questioning if you can do the workout at 100 percent for the rest of the intervals.  Interval 8 comes up and you are faltering again.  Now is the time to build 30 seconds of additional recovery before we quite our workout.  

When you are not feeling great, try to add in some more recovery, but keep the workload at 100 percent when you come back.  If that doesn't work, then we are probably Feeling Rough

FEELING ROUGH?

We go into Revolver and we know at interval number 5, that there is no way we can do interval number 7.  Matter of fact, we are getting ready to quite the entire workout.  Most Sufferlandrians who are feeling rough will choose to bail.  Don't bail yet!  Skip an interval and then drop your targets down 5 to 10 percent in the App.  Go from there and see if you can complete the workout.  When should I call it a day and bag the whole workout?  Let's look at Feeling Terrible next. 

FEELING TERRIBLE?

This is the time when we need to tell ourselves that today is not our day and we need more rest.  What are the key indicators that let us know that we need to bail on Revolver (or any workout).  Here is how you will know it is time to bail on your workout.  You head into the very first set of intervals or work and you can immediately feel the burning sensation in your legs.  It feels really bad and you have no ability to hit those higher wattage numbers right from the beginning.  The second thing you might notice is your heart rate.  You notice that you cannot push your heart rate up to the top of Zone 3 or into Zone 4 without your legs screaming at you.  Sufferlandrians, this is the time to bail on your workout.  There is no shame in this, you need more recovery so you can crush Couchlandrians in the future.  Take a few days of easy spinning to fully recover.  Focus on your sleep and diet.  Most importantly, don't beat yourself up mentally for being beat up physically.  Proper recovery is just as important as crushing the Shark on the video Thin Air.  

In the end, feel yourself out.  Take the chart and the advice above and use it to properly assess how you are feeling.  There is nothing worse than overtraining.  Sometimes we need rest and sometimes we just need to turn down the intensity or add in a bit more rest.  

 

 

 

 

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  • How would you, in your example above, add additional recovery time between intervals?

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