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Over-Exertion Question

Old 04-24-08, 09:28 AM
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Over-Exertion Question

Ok, so I'd like to ride every single day, that's my ultimate goal. Right now I ride at least to and from work Friday thru Monday, sometimes with a longer ride during my extended lunch break or right after work. I ride on Wednesdays, too. I have been taking Tuesdays and Thursdays off, because at night I have a Tae Kwon Do class, and I don't want to over- do the exercise and be too worn out to perform well in the class, or too sore to function the next day.

Any suggestions on finding that balance of being able to ride every day but not over-exerting myself on days when cycling isn't my only exercise?
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Old 04-24-08, 09:47 AM
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You have to find the balance within.

Some general questions....
How long are your rides (hours)?
How "hard" are you going on these rides (HR, Perceived Exertion levels?)
How "toast" are you after a typical ride?


I do "split" workouts that would leave a typical person on the couch for a week but my body has become acustiomed to this as will yours if you start ramping it up slowly.

Here are some of the signs of overtraining:
  • Washed-out feeling, tired, drained, lack of energy
  • Mild leg soreness, general aches and pains
  • Pain in muscles and joints
  • Sudden drop in performance
  • Insomnia
  • Headaches
  • Decreased immunity (increased number of colds, and sore throats)
  • Decrease in training capacity / intensity
  • Moodiness and irritability
  • Depression
  • Loss of enthusiasm for the sport
  • Decreased appetite
  • Increased incidence of injuries.


If you do not have a HRM or know your HR levels then here is a handy guide for Perceived Exertion levels:

6 No exertion at all
7 Extremely light
8
9 Very light - (easy walking slowly at a comfortable pace)
10
11 Light
12
13 Somewhat hard (It is quite an effort; you feel tired but can continue)
14
15 Hard (heavy)
16
17 Very hard (very strenuous, and you are very fatigued)
18
19 Extremely hard (You can not continue for long at this pace)
20 Maximal exertion


It's hard to predict overtraining since everyone's body is different. It is important, however, to vary training through the year and schedule in significant rest time.

-Scott
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Old 04-24-08, 10:24 AM
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When I was in my mid-30s I would cycle 6 days a week (100+ miles), run 3-4 days (25+ miles), and lift on M, W, and F. It wasn't unusual for me to ride on Saturday morning, work in the yard all day and then go for a 4 mile run at the end of the day. The key to all this activity was to listen to my body and to balance the intensity of the workouts. If I felt like I was pushing myself too hard, I would back off. If I knew I was going to be on a fast group ride, I would go easy lifting, or perhaps choose to run the next day. The interesting thing is I was never almost never tired back then...

To conserve energy for your Tae Kwon Do classes, use Tues and Thursday for your recovery rides. Keep them shorter and at a low intensity level. This will loosen up your cycling muscles without using much energy.
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Old 04-24-08, 03:06 PM
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My approach is very simple, based on the notion that most of us stay active if and only if we figure out what we really want to do.

If you want to ride every day, then ride as many days as you can. If you find you are riding too far too fast on a given day then cut whatever combination of speed and distance seems right. If you would rather not ride on class days, don't ride.

My feeling is that we already have too many chores.
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Old 04-24-08, 05:45 PM
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Originally Posted by TrumpetMurph
Ok, so I'd like to ride every single day, that's my ultimate goal. Right now I ride at least to and from work Friday thru Monday, sometimes with a longer ride during my extended lunch break or right after work. I ride on Wednesdays, too. I have been taking Tuesdays and Thursdays off, because at night I have a Tae Kwon Do class, and I don't want to over- do the exercise and be too worn out to perform well in the class, or too sore to function the next day.

Any suggestions on finding that balance of being able to ride every day but not over-exerting myself on days when cycling isn't my only exercise?
One of the biggest issues, is that you need to ride when you want to. If you feel like taking a day off, then take a day off. I usually plan at least 2 off days per week, a week running from Sunday to Saturday, it varies, depending on a couple of factors, first being how I feel, if I feel like crap, then I may just say, forget it, The other is weather, if it's 3℃, with a rain/snow mix, with a 50km/h wind, that is likely to be an off day. If it's 23℃, sunny with no wind, then even if I don't feel like it, I'll probably go anyway, today being the exception, I decided to take the day off anyway. I plan more off days early and late in the season, then in the height of the season.

Another issue is what time of day to ride, if you have a class at night, then maybe ride in the morning, a ride at 6AM is unlikely to make you tired in the evening, in fact usually you get the opposite, you will have more energy for your evening class, not less, The other issue is to vary the distance, I usually schedule my longest ride of the week on Friday, then a shorter but still longish recovery ride on Saturday, I work nights, so my weekend starts around 8AM on Friday, and I go back to work at midnight on Sunday night, which is why my longest ride is Friday instead of Saturday. The mid week ride, is currently scheduled for Tuesday, it will not get much longer then it's current 17km or so, but I will add more of them, keeping to having 2 days off, in the summer.
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