Advice needed - training, recovery, nutrition

[zues-zues]

Hi pro's

 

I need advice please.....  I think I've reached a stage where I am overtrained, my legs are solid stiff and I'm always tired.  anything I can do to speed up recovery (and still ride).  Any advice on supplements as well please.

[ZeroPlay]

 

Hi pro's

 

I need advice please.....  I think I've reached a stage where I am overtrained' date=' my legs are solid stiff and I'm always tired.  anything I can do to speed up recovery (and still ride).  Any advice on supplements as well please.

[/quote']

 

I'm no Pro, but I have had overtraining problems before, so here's my bit of advice:

 

Firstly, you need to analyse your training program.  Here in the Western Cape, it's tough to find a good route for an easy, flat ride (especially if you're in the Southern Suburbs).  Strong winds and lots of climbs make every ride a suffer-fest unless you're disciplined about sticking to your intended intensity.

 

Andrew Mclean had an Argus training program available on the cycletour website (might still be there).  I was amazed at how few days included climbs.  Usually 1 in the week, and then possibly in your long ride or race on the weekend.  He also emphasised flat rides spinning easy gears at a high cadence.

 

A couple of years ago It was probably about mid Jan and it became clear I was overtrained.  My training partners were getting stronger (they obviosuly recover better than me) on our usual diet of climbs, climbs and more climbs, but I was just getting more and more tired and getting dropped more and more often.  I fancy myself as a reasonable climber, so the pride was hurting even more than the legs.  I set out to rescue my Argus that year, and based my plan on Andrew's training program.

 

I stopped training with the training partners during the week, doing a flat circuit for 1.5 to 2 hrs, 3 or 4 times per week during the week.  The circuit I chose was quite sheltered from the wind, taking about 25min per lap.  I stuck to the small chainring up front to force myself to spin.

 

I joined the training partners on the weekend long ride, and after a few weeks I was back to my usual self - competitive with them and sometimes doing the dropping instead of getting dropped.  I did miss the company on the weekday rides, but being by myself helped me focus on riding at a pace appropriate for my level of tiredness at the time.

 

Good luck!

 

[Red Zone]

Masage can work wonders for sore legs, also make sure that you are eating enough and correctly.

The key thing to remember is that you dont ride to get stronger you rest to get stronger, make sure that after an interval session or hill session you take a rest day - not neccasarily a day off but a flat easy ride spinning a light gear.

 

Oh and stretch.

[swift]

Not meaning to 'advertise' (sorry), but i got a new Suunto T3 a while ago and it changed my training completely... most importantly my recovery rides. It has a things called 'training effect' which is like a trainer. It tells you if you are improving, overtraining, etc... basically it tells you what you need to know from a HR monitor. The thing that most surprised me was how 'slow' you actually need to ride on a recovery ride...

 

 

 

Remember, rest is as important as training... train wise, not hard

[CaptainDura]

The last couple of weeks I was also feeling dead tired and my legs were very stiff as well. going up a flight of stairs was a nightmare for me.

 

I changed to two interval training sessions a week 3 weeks ago and im sure that is what caused my tiredness and sore legs.

 

I spoke to a personal trainer I know and he reckons that I didnt get in enough protein to do muscle repair after my rides.

 

From monday I started to concentrate on having a protein shake after my training ride in the morning. then I try to eat my carbohydrates during the day and in the afternoon I stop at 5 with the carbos and try to eat only vegetables and protein only in the evenings.

 

By wednesday I was feeling much better and could actually stay with my training partners again. My legs were feeling strong again and my tiredness during the day was much less.

 

Today is Friday.  I cannot believe the difference in the way I am feeling today compared to last week this time.

 

My legs are feeling fine and I can actually get up the flight of stairs again. although it still hurts a bit at the end.

 

I was scared that the extra protein would add weight but to date I have actually lost some weight since last friday.

 

I will continue to take the shake in the mornings and watch my eating habits as it sure is making a difference up to now.

 

[zues-zues]

Thanks hubbers

 

The advice is great, you guys touched on everything I had questions about.  I've rested this entire week and feeling less tired buy my legs are still a bit stiff, maybe I should ask my physio wife for a couple of massages.

[AuctionLamb]

 

The last couple of weeks I was also feeling dead tired and my legs were very stiff as well. going up a flight of stairs was a nightmare for me.

 

I changed to two interval training sessions a week 3 weeks ago and im sure that is what caused my tiredness and sore legs.

 

I spoke to a personal trainer I know and he reckons that I didnt get in enough protein to do muscle repair after my rides.

 

From monday I started to concentrate on having a protein shake after my training ride in the morning. then I try to eat my carbohydrates during the day and in the afternoon I stop at 5 with the carbos and try to eat only vegetables and protein only in the evenings.

 

By wednesday I was feeling much better and could actually stay with my training partners again. My legs were feeling strong again and my tiredness during the day was much less.

 

Today is Friday.  I cannot believe the difference in the way I am feeling today compared to last week this time.

 

My legs are feeling fine and I can actually get up the flight of stairs again. although it still hurts a bit at the end.

 

I was scared that the extra protein would add weight but to date I have actually lost some weight since last friday.

 

I will continue to take the shake in the mornings and watch my eating habits as it sure is making a difference up to now.

 

 

Hey CaptainDura, take Whey Protein and not the normal Protein.....the Whey Protein will not let you pick up weight or bulk up.

 

[FlyingCheetah]

Use L-Glutimine. It helps with the recovery. Use before, during and after training.

[Gman1834]

Remember if you train you must eat. <?:namespace prefix = o ns = "urn:schemas-microsoft-com:office:office" />

 

I agree with Action Lamb: Get some Whey Protein mix it with raw oats some raisins and water or milk, this have proven to be a potent breakfast I even use it before races.

[butafly]

and what about a little bit of creatine (like a half a teaspoon full) mixed in with your drink

[Gman1834]

You wont get a big advantage if you use 0.5 teaspoons of Creatine while training, you need to load one or two days before. Get un-sweetened apple juice 1L and mix it with 5 teaspoons of creatine and sip on it thru the day, this should get you loaded.

[CaptainDura]

Remember if you train you must eat. <?:namespace prefix = o ns = "urn:schemas-microsoft-com:office:office" />

 

I agree with Action Lamb: Get some Whey Protein mix it with raw oats some raisins and water or milk' date=' this have proven to be a potent breakfast I even use it before races.

[/quote']

 

Gman

 

Do you use the raw oats as is ?

 

What i mean is do you just pop al of it into a blender with the protein, raisins, and milk and then drink it like that ?

 

 

[Gman1834]

Yes it sound worse than it is, in fact it is quite nice, I just throw it in my shaker en shake and drink. +- 1 cup of raw oats for a guy as big as myself (92kg) with 30g protein.<?:namespace prefix = o ns = "urn:schemas-microsoft-com:office:office" />

 

For a treat (usually before a race or after a long training session on Friday) ill replace the oats with some nutzy crunch muesli.

Add some hi fiber bran if you think you need more fiber, you can experiment or try it with unsweetened fat free yogurt.

[CaptainDura]

You wont get a big advantage if you use 0.5 teaspoons of Creatine while training' date=' you need to load one or two days before. Get un-sweetened apple juice 1L and mix it with 5 teaspoons of creatine and sip on it thru the day, this should get you loaded.

[/quote']

 

So does the creatine help with the carbo loading before a race and give you some extra vooma during the race ?

 

What about using the creatine while training ? or will that just bulk you up too much ?

[Archicyclist]

I heard that one should also rather eat the brown pasta and not the white? what's your guys opinion on that? is wheat free pasta better?