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Old 09-05-07, 05:57 PM   #1
WCroadie
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Overtraining???

I felt like crap the past 4-5 weeks, tired, cranky, legs felt dead all the time. I would do my regular training rides/races and get dropped when all summer I could keep up easily. I felt like I had no power in my legs. I just recently got a coach, I told him with a bit more detail about how I was feeling and he said it sounds like classic overtraining.

He told me to ride 3x a week for about 1 hour and 60% MHR and to do this for 4 weeks. He said I can run/swim, etc but no more then that on the bike. Can anyone offer me some other advice? Has any of you gone through this before?

Thanks.
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Old 09-05-07, 06:23 PM   #2
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You may just be tired.


If a coach tells me im "overtrained" im getting a new coach.
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Old 09-05-07, 06:23 PM   #3
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I would take a week entirely off the bike. Then start in with a regimen of doing low key riding whenever you really want, and never forcing yourself onto the bike. After maybe two weeks of this (so three weeks total) I have seen my motivation soar back up. Fitness follows closely behind when you begin serious and motivated training again.
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Old 09-05-07, 06:32 PM   #4
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Other advice? Yeah, your coach sounds right on. Listen to him/her and ease back into your regular schedule only as you feel better.
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Old 09-05-07, 06:33 PM   #5
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You may just be tired.


If a coach tells me im "overtrained" im getting a new coach.
I was not following his training program I was doing my own. I just got him and haven't started on his program yet.
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Old 09-05-07, 06:39 PM   #6
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There are two kinds of burn-out: physical and mental. Have you been tracking your resting heart rate? I find that an early warning sign that I need some rest is when my resting heart rate jumps up. That is due to physical burn-out. A little rest and you should be good to go. If it is mental burn-out it is trickier.
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Old 09-05-07, 06:55 PM   #7
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4 weeks recovery? Yeowch. A week or so seems right, but if you're going to take on a coach, follow his recommendations. If you don't have any events coming any time soon, might be the perfect time for transition period anyway.

I'm finding there is an extremely delicate balance between heavy training and overtraining. (mostly because I'm at the cusp and very very wary of tipping over to the other side as I near my priority fall events). Everything I've read and been told is that recovery from the overtrained side is long.
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Old 09-05-07, 07:02 PM   #8
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Quote:
Originally Posted by WCroadie View Post
I felt like crap the past 4-5 weeks, tired, cranky, legs felt dead all the time. I would do my regular training rides/races and get dropped when all summer I could keep up easily. I felt like I had no power in my legs. I just recently got a coach, I told him with a bit more detail about how I was feeling and he said it sounds like classic overtraining.

He told me to ride 3x a week for about 1 hour and 60% MHR and to do this for 4 weeks. He said I can run/swim, etc but no more then that on the bike. Can anyone offer me some other advice? Has any of you gone through this before?

Thanks.
Lots of racers go through what you describe this time of the year. I'm not sure that reaching the state of true over-training is very likely among us 10-ish hour/week guys who have other commitments in life, but under-resting, not adequately recovering following race or race intensity efforts, and mentally just not feeling like pushing when it hurts are more likely. Keep hydrated and eat well, focus on rest with relaxing and sleeping adequately, and save those efforts for races, not training rides and you'll likely be fine. Although yer pretty much toast for wilmington on saturday!
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Old 09-05-07, 07:08 PM   #9
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the 4 weeks of recovery sounds like a lot. However, I think it also depends on what the remaining goals for this year are, and what you're focused on next. If you don't have a major goal left this fall, and are starting a new trianing program, going into it fresh makes some sense.
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Old 09-05-07, 07:10 PM   #10
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Thanks guys, I feel it's physical and not mental. I still get excited about riding, I look forward to it. But once I start I can feel the fatigue creeping into my legs. My legs die on me and I am nowhere near my maximum heart rate. I haven't monitored my RHR, perhaps I will. I'll take it easy for a while and see how I feel then. I was only going to do one more race this year anyway.

MDCatV, good luck saturday, I may stop down to watch, if I get the nursery painted in time.
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Old 09-05-07, 07:11 PM   #11
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the 4 weeks of recovery sounds like a lot. However, I think it also depends on what the remaining goals for this year are, and what you're focused on next. If you don't have a major goal left this fall, and are starting a new trianing program, going into it fresh makes some sense.
Nothing left this year for me, so I'd rather start the training fresh in a few weeks.
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Old 09-05-07, 07:17 PM   #12
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Quote:
Originally Posted by WCroadie View Post
I felt like crap the past 4-5 weeks, tired, cranky, legs felt dead all the time. I would do my regular training rides/races and get dropped when all summer I could keep up easily. I felt like I had no power in my legs. I just recently got a coach, I told him with a bit more detail about how I was feeling and he said it sounds like classic overtraining.

He told me to ride 3x a week for about 1 hour and 60% MHR and to do this for 4 weeks. He said I can run/swim, etc but no more then that on the bike. Can anyone offer me some other advice? Has any of you gone through this before?

Thanks.
I was getting to that point. Normal rides would tire me out, I couldn't stay in zone2, and really didn't want to be on a bike. Taking a week off the bike did wonders! I was enjoying being on a bike again, and my power went up.
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Old 09-05-07, 07:30 PM   #13
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4 weeks?!

If you have no goals right now and just need some time to recharge, then okay, but man, a bit of overtraining can be fixed with a few days on a beach with sand between your toes.

Sleep more, eat enough. A lot of times, riders are just malnourished and tired from low glycogen levels and/or missed zzzzz's.
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Old 09-05-07, 08:00 PM   #14
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Like others have said, it's pretty hard to overtrain given the responsibilities of a 40hr work week and family commitments. If anything, sounds like you aren't giving yourself enough recovery time, i.e. sleep and relaxation. Pushing it too hard, for too long is a likely cause of burnout/overtraining, but that happens when you ramp up mileage and/or speed too quickly, and don't give your body time to adapt to the workload.
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Old 09-06-07, 05:26 AM   #15
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Thanks for the advice guys, all good stuff. I will see how I feel in a week or so.
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