Good points above.
To give you an example of what I mean by meeting the demands of the event. I moved my second medium to long run today to 1pm instead of 5.30am. The reason being Mayalsia is going to be HOT, very hot. I also did the run today the day after my long hard ride (up to 4hrs now). So I'm carrying some faitgue from that.
I weighed myself before the run, 79.9kg and off I went on my 2hr run in 35 degrees (maybe hotter it was supposed to get to 39 degrees).
I drank 3 litres of water (camelback), 1 can of coke, 1 can of V and a handful of mixed lollies. I pushed the pace slightly over IM effort to test my fitness and hydration. When I finished the run I thought for sure I nailed my hydration as I felt great even towards the end of the run. However, I weighed myself and I was 78.6kg. So even after consuming well over 3 litres of fluids I still lost 1.3kg of fluids. Not good.
I would have never have discovered this shortfall if I had of kept my run early in the morning in much cooler conditions. This to me is IM specific training, that is demanding on the body and it should be more about developing all the systems (digestive, cardiovasular, body temp, etc).
That's the sort of bigger picture assessments I'm making in order to prepare myself for what the course is going to demand of me on the day.
If people stick to a well designed basic week that doesn't involve chopping and changing sessions around, and if people learn to rest when they are tired and are prepared to modify their session to fit in line with how their bodies are accepting the sessions then they shouldn't get injured.
As you would know I don't put people of 4 weeks blocks of training (3 weeks of build with 1 week of recovery),because I feel we can handle a lot more than that. I work on 6-8 week blocks. When you work on longer blocks of training people are then able to make more realistic assessments of what they can handle. The shorter 3-4 weeks tend to put people in a position of training too hard, that doesn't match their recovery stratgies on a day to day basis.
In terms of being fried and overdoing it I think that is quite hard to get to from a training point of view, purely because we are so time limited. Our bodies can take quite a lot of punishment, where we fall a apart comes down to poor nutrtional practices, poorly planned out basic weeks, and lack of sleep,etc. It's these things that we all have full control over, but quite easily get neglected thus resulting in injuries.
We can handle the training we just can't seem to handle preparing ourselves for the training.
It might seem like I'm suggesting we shoot from the hip
but underneath those "training windows" where you can make the decision to go longer or shorter, harder or easy are carefully planned out basic weeks, that promote long term consistency, in an environment that will challenge you.
I think people over structurise their actual sessions without paying enough attention to the day to day changes their bodies are subject to according to the lives they live (work, stress, family, weather, poor nutrition).
The fixed structure which should not vary too much lies in the basic week, 6-8 week block of work that has been planned.
fluro