Hi to all,

I have started to train for triathlon in January without any previous experience. The goal was Ironman UK 70.3 in June. I quickly increased my training load and in about 1 months I have been already working on 70-100 % of discipline distances at least once a week. The increase of speed and endurance was promising the only problem (which i failed to realize then) was that all my sessions (running at least) were in average 80-85% of my max. hear rate. So basically I was training 3 months at least 5 hours a week in anaerobic zones. I started to see down turn in my performance about 1 moths before the race, but kept pushing until the race itself. Since the race (already 2 moths) I am experiencing typical symptoms of overtraining syndrome general fatigue, sore in my joints and muscles, no motivation, depression and extreme drop in performance. While in my max was able to run 15 km in 1 hour and HR average about 164. Now I am having same HR at speed lower then 12.5 km. The swim also went down in both speed and distance I am able to train.

Since I have ultraduathlon race signed in 3 weeks I am trying to find optimal way of training so I can finish the race (it is not about best time).

Does anybody have some suggestion or literature how to train with over training syndrome. I believe it is also necessary to keep my body in good shape in order to feel good.

Thanks