How to Over Come OTS
07-17-17, 02:45 PM
#26
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Spoonrobot, very helpful as well in this scenario. i was going sometihng like that, not as bad. but really never took a period of rest actually. nothing more then 3 day stretch at most which was more active recovery and this is course over a few years/
07-17-17, 06:29 PM
#27
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How do y'all explain what Amanda Coker has been doing for the past 14 months? I haven't heard anything about her being overtrained.
07-17-17, 06:36 PM
#28
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She's Z1 or low Z2, all the time. She is absolutely perfectly conditioned to do what she's doing, day after day after day. Send her to the Alps, and there's a 50/50 chance she'll blow up like a balloon with a grenade in it. She's climbed 109k feet in 47.5k miles-- that's 2.3ft/mi. I'm not a serious climber (over 200lbs and all) and I'm at 42ft/mi for the year 231k vertical feet in just 5,500 miles.
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07-22-17, 11:17 PM
#29
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Sounds good
I am now in 2nd week of recovery
Just zone 1 rides or off
Yet the idea to go past zone 2 seems physically unreachable still
Very cooked
I am now in 2nd week of recovery
Just zone 1 rides or off
Yet the idea to go past zone 2 seems physically unreachable still
Very cooked
07-24-17, 09:24 AM
#30
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No disrespect intended, but going off the dozens of posts you've made on a variety of racing and training subjects and your seeming unwillingness to just take a break for a bit, I feel there's as many psychological issues as physiological issues at play, here. Sometimes the mind and body are going in two different directions.
07-24-17, 11:28 AM
#31
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Hi i been taking time off, just doing maybe every second day a 45 min to 1 hour zone 1 recovery level spin only. or just walking.
and doing ice on legs
just figure i ask in case other methods or suggestions of what to do to help with recovery? as i been resting etc
and doing ice on legs
just figure i ask in case other methods or suggestions of what to do to help with recovery? as i been resting etc
07-24-17, 03:45 PM
#32
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Hi i been taking time off, just doing maybe every second day a 45 min to 1 hour zone 1 recovery level spin only. or just walking.
and doing ice on legs
just figure i ask in case other methods or suggestions of what to do to help with recovery? as i been resting etc
and doing ice on legs
just figure i ask in case other methods or suggestions of what to do to help with recovery? as i been resting etc
Try weeks, instead of hours.
Seriously. I'm a cat 1 and I take a week minimum 2-3 times a year.
07-24-17, 04:03 PM
#33
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So what your saying evening doing a 45.min recovery level ride every 2nd day is not sufficient to resting for 4 week?
I should.be completely off? Totally?
I should.be completely off? Totally?
07-24-17, 08:57 PM
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Put the bicycle away for the next week.
Just walk ... casual, smell-the-roses type walks.
Ideally, you should plan your year so you hit this level of overtraining in about October (in Canada). Mid-October, I usually had cycled so much I was more than happy to walk away from the bicycle for a couple weeks, and it was OK because there were no events and the weather was really lousy. Then in November, I would get on the trainer ... and break out the cross-country skies.
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07-30-17, 07:20 PM
#35
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Get an antique and just cruise.
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08-02-17, 02:12 PM
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Hijacking the thread a little, but if you're going by resting HR to determine OR/OT, can your HR be largely swayed by other factors? As I've alluded to myself in other posts, it's nothing for me to be rested, do one measly ride and the next day my morning HR is elevated 10-11 bpm, even though I feel great. Conversely, there are days I've ridden a lot and feel overly fatigued like I can't even go and my morning HR will be as low as I've ever seen it.
Sometimes I get the sense I'm overreaching bordering on overtraining, but after reading some of the responses here, I've never gone anywhere near as hard for as long as it seems others that have entered these stages do.
Sometimes I get the sense I'm overreaching bordering on overtraining, but after reading some of the responses here, I've never gone anywhere near as hard for as long as it seems others that have entered these stages do.
08-02-17, 05:46 PM
#37
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Hijacking the thread a little, but if you're going by resting HR to determine OR/OT, can your HR be largely swayed by other factors? As I've alluded to myself in other posts, it's nothing for me to be rested, do one measly ride and the next day my morning HR is elevated 10-11 bpm, even though I feel great. Conversely, there are days I've ridden a lot and feel overly fatigued like I can't even go and my morning HR will be as low as I've ever seen it.
Sometimes I get the sense I'm overreaching bordering on overtraining, but after reading some of the responses here, I've never gone anywhere near as hard for as long as it seems others that have entered these stages do.
Sometimes I get the sense I'm overreaching bordering on overtraining, but after reading some of the responses here, I've never gone anywhere near as hard for as long as it seems others that have entered these stages do.
Even that's not a perfect measure of training state. When doing the standing HR, what I really watch for is a steady increase after ~90 seconds when it seems like my HR is never going to stop going up. That's a serious sign of overreaching for me anyway. Upon standing, my HR usually climbs to a peak, drops down a ways, then comes back up, then stops again. If you can learn your own signs, it's a big help.
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09-04-17, 11:32 AM
#38
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15 hours a week training on my bike broken out as:
6 hours riding on my own, a mix of shorter intervals, 2x20s, hill climbs and other training
4 hours fast paced group riding
2 hours of training crit
3 hours of road racing or if no racing 3 hours of riding on my own
I was also hiking between 7-10 hours a week.
The biggest thing was that I was riding every single day and keeping the above schedule for months on end. Almost every ride had a lot of really hard efforts. I bought into the myth of the "recovery ride" and just didn't think I needed to stop riding like that. It was also an outlet for difficult working situation so there was additional motivation to ride every day as it was a strong coping mechanism. All I did was ride, eat, sleep and work. Definitely a mental health component but its harder to figure that part out.
Like I mentioned above, everything was going really well until it wasn't. The signs were there but it was easy to ignore them as I was getting faster until "all the sudden" I wasn't.
6 hours riding on my own, a mix of shorter intervals, 2x20s, hill climbs and other training
4 hours fast paced group riding
2 hours of training crit
3 hours of road racing or if no racing 3 hours of riding on my own
I was also hiking between 7-10 hours a week.
The biggest thing was that I was riding every single day and keeping the above schedule for months on end. Almost every ride had a lot of really hard efforts. I bought into the myth of the "recovery ride" and just didn't think I needed to stop riding like that. It was also an outlet for difficult working situation so there was additional motivation to ride every day as it was a strong coping mechanism. All I did was ride, eat, sleep and work. Definitely a mental health component but its harder to figure that part out.
Like I mentioned above, everything was going really well until it wasn't. The signs were there but it was easy to ignore them as I was getting faster until "all the sudden" I wasn't.
This summer, I increased my training load quite substantially, and wasn’t managing stress carefully. I’m self-coached (meaning ‘not at all coached’), but thought I was adapting well enough. However, about three weeks ago I peaked, followed by a sudden drop of performance and MHR. Since then, I’ve been worthless on a bike, getting dropped from every ride. My sleep was off, my attitude bad, and I've decided to quit racing.
Eventually I connected the dots to recognize over training. So time for an extended break. Next question is – when does it become apparent that it’s OK to begin with light training again?
09-11-17, 10:13 AM
#39
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Biggest thing for me it to schedule rest and or recovery ride days. A ride breaks the body down, its builds and gets stronger on the rest/recovery ride days. I would say try to work out a regimented schedule of your harder training days with the mandatory rest/recovery days at a set pace/hr.
10-10-17, 05:28 PM
#40
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She's Z1 or low Z2, all the time. She is absolutely perfectly conditioned to do what she's doing, day after day after day. Send her to the Alps, and there's a 50/50 chance she'll blow up like a balloon with a grenade in it. She's climbed 109k feet in 47.5k miles-- that's 2.3ft/mi. I'm not a serious climber (over 200lbs and all) and I'm at 42ft/mi for the year 231k vertical feet in just 5,500 miles.
01-11-18, 02:14 AM
#41
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Thread Starter
return of ots
looks like.ots returned
what are consequences of to continue to push when ots
just did my 2nd fat bike race of January and was a disaster was 3rd last
about hour 30mins slower then last year
high hrt at start and no power for me. just cruise whole race
barely able to keep up to anyone
been like this since june
thought s? suggestions?
what are consequences of to continue to push when ots
just did my 2nd fat bike race of January and was a disaster was 3rd last
about hour 30mins slower then last year
high hrt at start and no power for me. just cruise whole race
barely able to keep up to anyone
been like this since june
thought s? suggestions?
01-11-18, 08:05 AM
#42
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How long did you stay off the bike? I think you've determined the consequences for yourself if you've been dealing with this for 5-6 months.
I'd recommend seeing a sports physiologist.
I'd recommend seeing a sports physiologist.
01-11-18, 11:04 AM
#43
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looks like.ots returned
what are consequences of to continue to push when ots
just did my 2nd fat bike race of January and was a disaster was 3rd last
about hour 30mins slower then last year
high hrt at start and no power for me. just cruise whole race
barely able to keep up to anyone
been like this since june
thought s? suggestions?
what are consequences of to continue to push when ots
just did my 2nd fat bike race of January and was a disaster was 3rd last
about hour 30mins slower then last year
high hrt at start and no power for me. just cruise whole race
barely able to keep up to anyone
been like this since june
thought s? suggestions?
OTOH, maybe bike racing just isn't for you right now. Maybe take a year and just fool around on the bike and get your head together one way or the other.
On the third hand, if every time you came to a hill you gave it everything you had and your HR just wouldn't come up, then that would be OTS, but since HR was high at the start, probably didn't happen. Did it?
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01-11-18, 12:55 PM
#44
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HRT Was high at start. however rest of the time, i was climbing steady but stuck on zone 2, and really couldnt push myself more then that, i felt i was maxed out, more less stuck in one zone, not a head thing, i was wanting to go harder, but just not happening, physical thing. i assume, feeling healthy and doing everything proper, but i did a ride yesterday for 2 hours and after an hour or so i felt spent, like an effort to even do small hills that usually require no effort. so i dunno i might try a few days off and see what happens? or maybe i am stuck like this for a whole year
01-11-18, 12:59 PM
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How about racing without looking at HR? I wear my strap and collect the data (power too) but I never look at it when racing. It's too easy to introduce doubt. Besides, you should be looking at the course and your competitors. If you can't resist the temptation to look at your computer, put it in your pocket.
01-11-18, 01:07 PM
#46
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Well then, the sports physiologist will be the way to go.
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01-11-18, 07:42 PM
#47
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i wasn't looking at my gadgets, being -30c and on a trail , no time to do that, but still looking back at my TP hrt was up at times and i was going quite slow, while even really older people or people who don't usually ride were beating me
01-11-18, 10:29 PM
#48
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A good coach would be able to see the signs of overtraining and advise when you should go hard and when you should back down.
There could also be an underlying illness or condition. A visit to the doctor for a full checkup wouldn't hurt.
-Tim-
There could also be an underlying illness or condition. A visit to the doctor for a full checkup wouldn't hurt.
-Tim-
01-12-18, 01:19 AM
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We keep telling him to go to his Dr and to get a good coach, but he doesn't want to hear that. I'm not sure what else he wants.
@CanadianBiker32 ... how long were you off the bicycle resting between the last post in the thread and the event you talk about.
Also, incidentally, my HR is always way up at the start of events. It takes me a little while into the event to calm down and settle in. That's just my normal.
@CanadianBiker32 ... how long were you off the bicycle resting between the last post in the thread and the event you talk about.
Also, incidentally, my HR is always way up at the start of events. It takes me a little while into the event to calm down and settle in. That's just my normal.
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01-12-18, 01:40 PM
#50
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i don't know what it is, been like this since last june. almost, but not wanting to do a high intense ride means i may have a high HRT but power is non existent
i am riding like 120 year man and i am only 39
meaning i am riding like someone who is out of shape , and i am not out of shape.
hard to get a doctor here
no family doctor at this time
i am riding like 120 year man and i am only 39
meaning i am riding like someone who is out of shape , and i am not out of shape.
hard to get a doctor here
no family doctor at this time