I get called a snob for calling them tri-geeks, but if the shoe fits.....

I just call them tryathletes.

bingo

Workout this week was
Monday-45 miles zone 2-3
Tuesday-60 miles Zone 3
Wednesday- 30 miles interval sprints
Thursday- run 7 miles in about 1:05
Today- nothing
Saturday- Plan on doing the UT/T-State RR and TTT
Sunday- UT/San Marcos Crit
Next week nothing to follow your advice
Again I'm not really sore all the time just fatigued in my legs and it goes away after about two days of not doing anything. Then Immediately comes back if I do a workout and stays with me till I rest for a few days again. Pretty sure I should be able to get more then one workout in before my legs feel fatigued like that with out going away till I rest for days. Also if I wanted to be a troll I would post something like I got a flat tube what do I do?

I wouldn't do nothing next week. Rest weeks have lower volume, but they're not entirely sitting on your ass.

Personally, I'd do something more like, monday off, tuesday 1 hour recovery, wednesday 1 hour endurance, with 5-10 low gear sprints. thursday 1 hour recovery, friday off. then a group ride or race one weekend day, and 1-2 hours endurance the other.

And no running.

You could add another rest day to that,given that you're trying to dig out of ahole at this point, but If you take the week entirely off, you're likely to feel worse the next week than if you do some riding.

Now now, let's be nice to the newbie.

I agree don't just sit on your butt but do some work just no hard intervals or running

I'd say you are sore/ have residual fatigue in your legs because of the running the day after intervals..... if you feel you must run try a brick ( bike ride then go run) and take the next day either completely off or do active recovery depending on how you feel but I'd drop the running unless you are doing events that involve running.

That right there is why you hurt. Combine a very low body fat reserve with a carb-heavy diet and heavy training, and you're looking at a *constant* state of inflammation. Not only is that unpleasant, it's harmful in the long run - you can start getting into major adrenal fatigue, cortisol buildup and more pain, and eventually your body forgets how to exist any other way... Your body needs a certain amount of fat just to keep working properly, never mind heal from injury or overtraining.

In addition to taking some rest days, I'd suggest adding a good omega-3 supplement (good quality fish oil) to your diet, and also start taking a combination magnesium/calcium supplement (helps a lot with muscle recovery; most of us don't get nearly enough magnesium in our diets, and you do need calcium and magnesium together to fully absorb them). I have had very few "ouchy" days and "oh god forgot my legs on this ride" incidents since I started taking these - and at one point I was being evaluated for fibromyalgia, that's how bad I was!

Focus on *what* you are eating rather than *how much* for a while, and as others have said, your body weight and shape will take care of themselves.

Normally I take supplement recs with a grain of salt but I started taking fish oil and magnesium last year when I was training pretty hard and it helped me out alot. Also neither one are freaky UFC approved GNC products.

If you aren't comfortable with supplements it's also pretty easy to include omega-3s and magnesium-rich whole foods in your diet. More fish (especially the cold-water, fairly rich fish like salmon or sardines); dark green leafy veggies (i.e. spinach!); pretty well any legumes; whole oats and other whole grains; various fruits including my current obsession, dates - those are the main ingredient in the incredibly addictive Larabars, YUM - and best of all, chocolate!

No freaky GNC mystery powders for me, yikes. I prefer to stick with food-based products; I do find that the Vega brand of recovery drinks can be quite helpful, but I looked up every single ingredient and checked them all with my doctor first!

Another huge thing for me, even before getting the supplementation dialed in, was to cut WAY back on my sugar and refined-wheat-flour intake. Holy crap was that stuff taking a toll on my body and brain... I was burning through everything I ate so fast, it was scary. I had no chance to put on any muscle or develop any stamina because I was in a metabolic spiral. Bodies need real food to work right!

I agree with your points above though I do go through a ton of protein powder as I cannot eat enough food to get all I need.

How do you mean, you can't eat enough food to get all you need - all the protein, you mean? Are you vegetarian/vegan? If you are not vegan or vegetarian, and do not have any metabolic or absorption disorders (e.g. Crohn's), you should be able to get *plenty* of protein from normal foods in normal amounts.

If you're severely underweight, I can see using a protein supplement, but it should be a transitional thing. That's actually one of the things I did a few years ago; I was down to 110lb, thanks to a stress-induced eating disorder, and had great difficulty in physically swallowing foods. (I'm a tall woman, 5'8". 110lb was about 25lb too low for me; I looked like one of the scary catwalk models they banned recently... I'm much healthier now!)

Oh, unless you are a competitive bodybuilder, in which case you're on your own.

I have tried eating right, glutmamine, protein powders, more sleep, hot baths, etc and I still feel sore after a 50 mile ride. The route I take includes climing and 3-5% grade changes that are several miles long. I am overweight so maybe that has something to so with it.

rkwaki?

Different people do different things for recovery. I don't do anything special for recovery except rest my body. Get a good night's sleep ~8-9 hrs, eat a healthy diet (I eat a lot of salad/veggies/fruit and have a little protein most days. I supplement it all with a various amounts of chocolate and ice cream - the not-so-healthy part of my diet). Massage if you want, stretch if you want, etc.

The Tanita scales are way off for body fat calculations. Mine tells me I'm 5%, but I'm more like 9-10% depending on how many sweets I've been eating. If you REALLY want to know, get a Dexa scan. Otherwise, don't chase percentages on the scale. As a comparison, pro body builders are usually around 5% and pretty dehydrated for competitions. They don't maintain that weight for training. Check out this: https://thisiswhyyourejacked.com/a-bo...-picture-guide

I run 35-40 mpw along with my biking (~150-200 mpw). I'll run a little less on race weeks. I don't find that the running interferes with the biking too much for training, but there is some crossover. I consider my run days as rest days for the bike and vice versa. If I REALLY need a rest, I'll cut my run in half (e.g. prior to races).

If you're sore, take a few days off and go easy in your training. Like others said, rest is required to help your body adjust. Go easier, lighten up on the interval intensity or duration, or take the whole day off. I don't usually schedule rest days, but I count on life getting in the way some days. You may even need to go easy for a week or two just to let your body catch up. Accumulated fatigue can take a little while to get rid of. When you start training hard again, you'll be at a new level.

Do they?

Sleep is something I really need to work on it seems. 5-6 hours is not enough.

Man I missed this thread and Hammy's ballkick...

Regarding sleep - pros will try and sleep two hours for every hour they race. The day is simple:
Eat
Race
Eat
Sleep

Not quite that simple but Beau 5-6 hours is going to hurt you in the long run for sure.

I'm just big boned, quit picking on me...

I've heard recommendations of 8-9 hours of sleep for training but never 12 hours.

It's the intensity/duration that pros are training/racing.