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Old 04-26-10, 01:30 AM   #1
paulclaude
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Taking a long time to "warm up", rest needed?

Hey all,

Wonder if you can offer some advice. I suspect that I am a bit over-reached and require a few days recovery but would like your opinions. I've noticed recently that when I train (and race), it can take me a good hour pedaling to be able to put out a true maximal effort. My HR/body feels "unwilling" to give out maximum effort until later in the ride.

For example, yesterday I raced a 2hr Elite XC race, for the first 2 laps I felt very "flat", and a bit unmotivated given that it was a race situation. However, after about 45mins of racing, I felt my adrenaline system kick in and got into race "mode", made up some places and finished a strong 5th! I've noticed this in training too. Could it be that my body/adrenals are just a bit tired and need some proper rest? I normally ride 8-12hrs per week, 150-200miles mixed road/MTB. Also, after a day off the bike, I find it takes even longer to warm up, especially if it's off the back of a big training week.

Interestingly, I won a road race the other week but had the same issue. Looking back on it, I think it kind of helped me conserve energy and win - as I couldn't give maximum effort and over-cook it at the beginning. Lucky for me, the adrenaline system woke up at the 40 mile point and I was off the front, 6 miles to go and solo'd the win. Perhaps this is why some of the pro road racers say that your best race performance will be when you are close to overtraining? I can cope with it for road racing but it's no use when you need to give 100% from the start of an Elite MTB XC race!

What do you think? Some time off the bike/active recovery required?
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Old 04-26-10, 07:11 AM   #2
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For me of the signs of over reaching is that I can't go very fast for long. I can do a sprint or two but on 5 min intervals I'll crack and give up. It might be different for you. You could try tapering over a few days before a race and see what happens.
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Old 04-26-10, 09:21 AM   #3
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You have it exactly right. That's the classic symptom of overreaching. The trick is to back off as soon as you start seeing that, before it becomes overtraining. Right now, I think you can easily recover. Just back off your weekday rides to Z1 and no more than 1 hr./day. I think you could still race once a week at this stage. Try that and see how it goes on your next race. If you're still bad, you might have to miss a weekend.
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Old 04-26-10, 09:40 AM   #4
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If your mentally drained your body can't fire.
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Old 04-26-10, 09:56 AM   #5
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Ok, thanks lads.

Yeah, it's kinda strange, because I have the mental strength to keep riding, it's just that my body isn't too "willing" to put out a maximal effort from the gun (even after my normal 20min warmup). I will do as per Carbonfiberboy's advice and let you know how it goes!
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Old 04-26-10, 10:44 AM   #6
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Heres the cure Paul...

http://en.wikipedia.org/wiki/Smelling_salts

Quote:
They are also used in competitions (such as strong man) and Ice hockey to "wake up" competitors to perform better.
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Old 04-26-10, 12:11 PM   #7
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Coming to an XC race venue near you...smelling salts!

Hey, it could be my new secret to success :-D
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Old 04-26-10, 01:05 PM   #8
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As a massive boxing fan (I try to get to Vegas, Madison Square, Atlantic City as much as I can), I know from watching some of the older bouts, it was the smelling salts on occassions which brought the semi unconscious boxer dead on his stool (Physically, Mentally drained) to turning round the fight & winning. It sometimes hinged on that.
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Old 04-26-10, 01:23 PM   #9
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Kalangadoo might be worth a shot then! As long as I don't get it swapped for the rancoo I'll see how things go after a rest/easy week. I will keep it in mind!
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