I'm concerned my test week could throw me into overtraining

Training & Coaching Coaching Tips
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Hi there,
Love the concept and I’m excited to start my training for my first Ironman with you guys. I have a question about the test week:

I completed a 70.3 race last year then over the winter did a training block for a 5k PR that ended about a month ago. I trained intensely for that and noticed slow rebounding of HRV with recovery. I have cautiously reintroduced low intensity training volume successfully and am recovering my baseline HRV but I am still noticing residual sensitivity to intense efforts in my HRV, with mild disturbances in my sleep after hard sessions suggesting I still am recovering from deep fatigue from the prior training block.

Next week Athletica wants me to perform a test week and I’m worried the efforts, especially the 5k time trial run, are going to force me into overtraining. I think I have a good sense of my fitness at this point, I think I understand my thresholds fairly well, but I wonder if you have any suggestions about how to approach the test week after coming off of an intense previous training block with concern for overtraining?

What would happen if I skip a test session if I feel like it just would be more harmful than good?

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I think that since you just did a 5 k PR, that you could easily skip the test week 5k TT - because it would probably be the same as your PR that you did recently. Also, as you train, your zones will get updated if required as you follow along the plan. You could probably do the MAF test if you have it scheduled as it won’t be as intense as the 5 k TT. I personallty skipped my 5 k TT for my marathon plan because I am fairly confident with my zones and wanted to avoid causing any sort of injury or niggle right at the start of my plan…

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Thanks! I agree I think the MAF test will be less stressful. Maybe I’ll just create a running workout with a similar training load to replace the 5k TT if I am concerned how I feel leading up to the test. The FTP test will be nice to do as I haven’t done one of those in a while

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As @cmaloney suggests, you are fine to skip 5k TT . In fact you could just skip test week completely in settings and do it once you’re feeling better. I would also argue that FTP test can wait until you’re recovered from your overreached state.
Focus on base building zone 1&2 and focus on consistency before any HIIT sessions.

MJ

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