Originally Posted by
LoriRose
***update***
For the last few weeks I've been lucky and was able to commute 5/5 days pretty much every week. So 50km/week. I took a recovery week (to attend a 3 day music festival and engage in lots of binge drinking -oops), and then started my long rides over at about 40km as the previous 50km ride didn't feel so great. AND I bought a trainer! Oh, AND I quit vaping (I transitioned from cigarettes to ecigs - with nicotine- about 20 months ago) a week ago. So my week now includes 50km of easy commuting, a long ride increased by approx 10% per week, 3 days of a morning session on the trainer (started at 20 min each and will increase gradually to an hour), and then if I have time and weather permits a 15km mountain ride working on my climbing and any other spontaneous shorter rides when I feel for it. So about 120 - 130km/week plus time on the trainer.
I also discovered via another thread here on BF some very crucial info about the particularities of the strength and flexibility of my body that lead me to adjust my bike lending to a much more comfortable fit for endurance rides. Thank god. (My entire right side is ridiculously tight).
So, I'm just wondering about recovery weeks. I know the traditional recommendation is every 4th week, but is there any harm in opting for every 5th if I'm not feeling fatigue? Or am I not riding enough, i.e., should I be fatigued?
It was never my intention to "train" but I think I'm already in too deep (read addicted) to not follow through and monitor and plan my progress.
Also, Carbonfiberboy, I have been doing my morning sessions fasted to test your suggestions. So far, at just 20-25min I've not had any serious symptoms - just a little shaking as I wrap up. I will keep on to see if I can push through like you said. I don't mind trying this out in the comfort and safety of my own home on the trainer.
With this mileage and effort level I don't think recovery weeks should be necessary. No, I don't think you should feel fatigued. Have you been doing recovery weeks since this post? Did you ever feel fatigued, i.e. have trouble sleeping, hate the idea of getting on the bike?
Shaking after only 20-25 minutes on the trainer is definitely out of spec for any rider. Something's funny with your energy systems. Do you feel hungry? You're burning out all your blood sugar and the systems that should be using adipose tissue to replace it don't seem to be working. I recommend a scattershot of supplements, see if any of it makes a difference:
These will help mitochondrial function, i.e. the ability to convert fat into energy.
Twinlab B12 Micro Dots 500mg, sublingual 1/day
MRM CoQ10 100mg, 2X/day
Many North Americans have clinically low blood levels of Vitamin D due to indoor lifestyle and the constantly covering up and putting on sunblock. If you haven't had a recent blood test showing normal levels, try:
NOW Vitamin D-3, 2000 IU, start 3X/day taper to 1/day
I give the brands because I've found those reliable and good value.
Try that for a month. You've riding long enough that if there's a difference, you'd notice it and it wouldn't be just from training.