Overtrainer

Hi,
My problem is that I struggle to get to sleep and when I sleep I wake up several times during the night. I don't even want to talk about sleeping before a big race = zero. Also after I've raced or trained hard my HR stays high for quite some time. I know this could be because of the metabolic effect of intensity but do you think that it is an indication of needing more base work, although I have worked on it for several weeks? I don't think it can be caused by lack of hydration because I always drink when I'm thirsty which is what prof. Tim Noakes suggests.

Recently I read the following on a cycling site:
T-Mobile team doctor Lothar Heinrich: "Sleeping tablets are also necessary: riders’ bodies are on such a high at the Tour, the stress is so great that it’s very difficult to sleep. If you do sleep, it’s difficult to rest; if you don’t rest, then, it’s hard to be competitive.”

What non-prescription sleeping tablets could he giving his athletes to get them to sleep and not be affected by it the next day?

ZackJones

I recently read that poor sleeping habits such as you are describing are an indication of overtraining. Try scaling things back a bit and see how things go.

surfncycling

Yes, if you're not sleeping and your HR is staying high you're overtrained. Take a rest week. Go out for maybe an hour a day and barely take it out of the small ring, just spin at what seems like waay too easy of a pace. You'll be surprised at how much you have gained the next week.

kalpa

Providing your not simply overtraining, I would suggest something natural like Passiflora tablets. Otherwise, see a naturopath or someone who can assess what it is that you body is deficient in.

slvoid

Studies have shown that your blood pressure drops and your body pours out several endorphins that help you sleep immediately after an orgasm. The only thing is, it won't work too well if you're say, in the living room when this happens and you have to walk up several flights to stairs back into the bedroom. This has to be done in bed and you have to be trying to fall asleep immediately afterwards.

Otherwise, if you do take sleeping pills, make sure you give your body 8 hours of sleep and about 2 hours of warm up in the morning for the chemicals to wear off. Otherwise, if you take a sleeping pill for 4 hours of sleep, you're going to feel like crap for the whole day.

There's something about your user name that suggests that you just *might* be over training... In that case, cut back and don't exercise 4-6 hours before bedtime.

rdybowski

Watch the Red Bull and try a little warm milk before bed.

my58vw

overtrainer

Guest

If you're heart rate is elevated more than 10% of your normal waking heart rate, consider taking some time off. It could be an indication of overtraining, and you won't do yourself any good running your body down and the season is just starting!

For the guys riding in the Tour, I will bet anything that they probably get to bed so they can get 8- 10 hours of sleep. So for them, taking a non-perscription sleeping pill is nothing. But for the normal folks, we probably don't get as much sleep on a regular basis, unless we're lucky. On the other hand, for the highly stressful riding they do with beating up their bodies over thousands of miles in a short amount of time, they would need a lot of rest, and it wouldn't surprise me if they would need something to sleep through the night. We regular folk may not need what they need. Pros are on a whole 'nuther level, and to follow what the pros do exactly word for word may not make as much sense for us. BUT if you're overtraining, besides taking some time off, if you can't get enough sleep, consider some alternative therapies. Try stuff like chamomile tea to soothe tired muscles. Also, try epsom salt, which has magnesium in it and helps to soothe tired muscles when you're soaking in a bath. I especially like the epsom salt baths- I do it from time to time, and you have to make sure you don't do it and fall asleep in the bath! But a cup of epsom salt in hot bath water, followed by chamomile tea would probably solve your problems- you'd be out like a light and not likely to wake up anytime soon. Finally, try to eat at least 2- 3 hours before bedtime, don't exercise at least 2 hours before bedtime, and give yourself an environment where you can actually get some quality sleep- no tv, radio, computers, etc. in the bedroom. No disruptions. No phone. And be consistent with when you go to sleep and when you wake up. Sleep patterns need to be established as soon as possible so you can get consistent, regular, uninterrupted sleep. When you can train your body to go to sleep, you will be able to actually sleep more regularly.

Koffee

RiPHRaPH

i think that one is more in danger of mentally overtraining. just do it applies here.
al mcguire, marquette basketball coach once said: i'd rather have a D student at the line during crunch time than an A student because he is just dumb enough to not overanalyze everything and thinks about all the what if's...