Overtraining?

[niklasvm]

Hi, recently started training again about 2 weeks ago. Last week was quite a hard week (14 hours) on the bike and this week i'm really suffering. My heart rate doesn't want to go up to its usual heights and i'm feeling tired everyday. This morning i had my first ride though where i felt more energetic (heart rate still struggled though)

 

 

 

Any advice?

[HappyMartin]

Get in the habit of checking your HR first thing in the morning before getting up. When you are well rested that is your base rate. Anything above that indicates possible over training or perhaps a viral infection like flu and so on. If my HR is more than 10bpm higher than normal I either stay in bed or make it a very easy session.

 

 

 

Of course there is also the manual method. If you are tired all the time and cant get your HR up you are over training.

[niklasvm]

Thanks i'll try that.

 

 

 

I think one of the main problems is I trained loads of hills last week and then overexerted myself on the cape cobra on sunday. Nutrition is probably also a factor.

[Giant]

Saw a quote from a pro a while ago.

"There is no such thing as over training, only under nourishment and under recovery"

 

A lot of truth in that

[niklasvm]

i agree, definitely gonna concentrate more on that.

[Guest Agteros]

Extract from Road Bike Rider's 01/21/10 Newsletter

 

2.  COACH FRED

 

Am I Training too Hard?

Q:

 I'm in Ohio and stuck inside on the trainer. My typical week includes

3 weight sessions for my legs, a pair of 60-minute trainer sessions

done very hard, and a weekend trainer ride of 2 hours, also very hard.

Now I'm wondering if I'm overtraining because my legs ache most of the

time and my performances aren't improving like I'd hoped. Should I back

off or keep pushing? -- Frank L.

Coach Fred Matheny Replies:  I grew up in Ohio and know about the weather there. You're a tough guy to spend the winter on the trainer.

Your schedule looks hard, but I can't be certain that it's too

hard because everyone's capacity for training is different. The

schedule that prepares Lance for the Tour would put most of us in

intensive care. That said, what I'm not seeing are any easy workouts

for recovery.

Another

concern: combining 3 days of leg resistance training with 3 hard days

on the trainer. Interestingly, several studies that attempted to

determine if weight training improved cycling ability foundered on just

such a program. It was impossible to determine if leg work in the

weight room improved cycling because subjects' legs became so tired

that performance in both activities got worse despite all the hard work.

 

Here's my rule for recreational riders:  If you think you're training too hard, you probably are.

In

general, hard trainer sessions, especially when using certain workout

videos or inexpert programs, represent extremely "high cost" training.

That

is, they produce rapid improvement at the risk of overtraining and

burnout. It's even more risky if you don't have a good endurance base

to start with. Add 3 days of squats or leg presses and you have a

recipe for stagnation --- or worse.

You

need to ask yourself questions like, "Do I have enthusiasm for

training? Am I continuing to improve? Am I getting grumpy or

lethargic?" The answers will tell you if you're doing too much and need

to build more recovery into your program.

 

[FanieFiets]

hard days must feel too hard and the easy days must feel too easy. Only when legs are fresh will you get a optimal workout.

 

[niklasvm]

Is it true that if you race every weekend and do one hard ride in the week, all your other rides end up being recovery sessions?

['Dale]

niklasvm,

 

 

 

One of the key elements, other than time off the iron horse and excellent nutrition is good, deeeeep Zzzzzzz.

 

Sleep more than normal. If you prefer 7 hrs, add another 1 to 1.5 when in training.

 

Try to get a power nap shortly after training.

 

 

 

Extensive recovery happens when in Zzzzzz Land!

 

 

 

[niklasvm]

Thanks, i have been getting up early to ride and thus skimping out on my sleeping. I find i can't sleep after rides, my heart rate's too fast and my body stays too active.

[FanieFiets]

I think 3 hard sessions in a week including a race is enough HARD. 3 hard, 3 easy and one complete rest day.  But everyone is different.

 

[Guest colonel]

Are you not working that you training 14hrs a week? And you worried you not going to do a Sub3 at Argus?

[niklasvm]

I'm a student using my time before lectures start as best as I can. I should be ready for a sub 3, I haven't really had the exposure to the massive argus groups. Last year i rode in an open group so had no sense of structure, just lots of people walking up every hill etc.