Overtraining?
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Overtraining?
Postby MTBer Max » Sun Feb 03, 2013 11:12 am
I am not to sure if I am overtraining or overreaching or it is something else. Does anyone have any suggestions?
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Re: Overtraining?
Postby sogood » Sun Feb 03, 2013 11:37 am
RK wrote:And that is Wikipedia - I can write my own definition.
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Re: Overtraining?
Postby gururug » Sun Feb 03, 2013 12:15 pm
Go see a doc to rule out anything sinister if the hr is still high.
Chances are it's lack of something highest on the list is rest, could be a nutrient vitamin deficiency.
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Re: Overtraining?
Postby Alex Simmons/RST » Sun Feb 03, 2013 3:42 pm
The ride volume per se isn't massive, but it depends a lot on what you've been used to. If that's double your normal ride load experience, or a lot more than you've done recently, then yes you will feel the effects and probably need a little recovery.
Real overtraining (the kind we talk about in high performance training) is an exceptionally difficult state to attain, and when it happens it is pretty serious and can take many months to overcome, sometimes longer. Over reaching is a more normal state attained when training hard and/or longer than one is used to, and can be addressed with relatively short recovery periods (days/week).
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Re: Overtraining?
Postby eveready2 » Sun Feb 03, 2013 8:35 pm
Wear your heart rate monitor to bed! Try and find out what your average rate is while you sleep by wearing it for a week or so. After a big ride or big training week wear it while you sleep. If you notice a jump in your absolute resting heart rate you know you are doing too much. The theory behind it has to do with sleep being the time your body does all its repair work. If your heart is working harder, it has to do more repair work, leaving you tried when you wake up. Training and over training is a fine line
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Re: Overtraining?
Postby george-bob » Tue Feb 05, 2013 11:48 am
the best way to test for overtraining is to monitor your resting heart rate. measure and record it every morning, first thing before getting out of bed, it will be within 2-4 bpm day to day. if it is outside of that range you are likely overtrained or getting sick or dehydrated. it is an easy, early warning sign of something not being right.
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Re: Overtraining?
Postby toolonglegs » Tue Feb 05, 2013 4:55 pm
34... lets ride hard, 37... oh crap, I need a week off! .
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Re: Overtraining?
Postby MTBer Max » Tue Feb 05, 2013 6:45 pm
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Re: Overtraining?
Postby toolonglegs » Tue Feb 05, 2013 7:00 pm
A usual healthy person should easily recover in a week from over reaching in training... how bad are you?.
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Re: Overtraining?
Postby silkishuge » Tue Feb 05, 2013 8:01 pm
Jon
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Re: Overtraining?
Postby trailgumby » Tue Feb 05, 2013 8:21 pm
You should schedule one easy week in four (3 "on", 1 "off" with easier recovery rides) consistently. Being well north of 40 i have followed Joe Friel's advice for over forties and increased that to one in three(2 on 1 off).
If i don't my progress stops, and i get sick or injured or both.
His advice of no more than 10% increase in total volume (intensity as a score out of 10 multiplied by riding time) per week I've also found to be accurate.
Rome easn't built in a day so it pays to take a long term view to building your fitness.... stick to the plan and don't try taking shortcuts by skipping the recovery weeks
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Re: Overtraining?
Postby MTBer Max » Tue Feb 05, 2013 8:38 pm
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Re: Overtraining?
Postby toolonglegs » Tue Feb 05, 2013 9:19 pm
Then you heart is probably adapting to your increase in fitness... don't worry about it!... just ride.MTBer Max wrote:When I am riding my legs hardly feel tired/farigued at all. It's just my heart rate seems to be 10 bpm higher than it normally is and I get a lot closer to my maximum a lot more easily.
Gumby.... 2 on, 1 off ... bye bye fitness. I have Wednesdays off ( sometimes ) .
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Re: Overtraining?
Postby MarkG » Tue Feb 05, 2013 9:38 pm
Gym 7 nights a week.
You can combine bodybuilding and cycling
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Re: Overtraining?
Postby vander » Tue Feb 12, 2013 9:30 pm
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Re: Overtraining?
Postby durianrider » Wed Feb 13, 2013 2:29 pm
Cut out ALL stimulants like caffeine. Listen to your bodies fatigue messages. IMPOSSIBLE to overtrain if you are not using stimulants, staying hydrated, getting to bed early, eating 10g + carb per kg of bodyweight per day and listening to your bodies fatigue signals.
I rode 6190km in Jan. Never at risk of overtraining cos I didnt use any stimulants and always listened to my body. I also use a power meter and train smarter vs harder. Easy.
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Re: Overtraining?
Postby vander » Wed Feb 13, 2013 9:09 pm
*Yawn* More I am a vego eats lots of carbs and nothing else.......getting boring.durianrider wrote:HR doesnt mean much as there are too many variables that could be at factor. Get a power meter. If you can't hit your usual numbers than something is up. Could be dehydration, not enough carbs, too much fat from your diet giving you lipemia etc.
Cut out ALL stimulants like caffeine. Listen to your bodies fatigue messages. IMPOSSIBLE to overtrain if you are not using stimulants, staying hydrated, getting to bed early, eating 10g + carb per kg of bodyweight per day and listening to your bodies fatigue signals.
I rode 6190km in Jan. Never at risk of overtraining cos I didnt use any stimulants and always listened to my body. I also use a power meter and train smarter vs harder. Easy.
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Re: Overtraining?
Postby sogood » Wed Feb 13, 2013 9:44 pm
Really?durianrider wrote:HR doesnt mean much as there are too many variables that could be at factor. Get a power meter. If you can't hit your usual numbers than... too much fat from your diet giving you lipemia...
RK wrote:And that is Wikipedia - I can write my own definition.
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