Hello,
I'm 26, male. 188cm, 74 kg. I have been cycling a bit more than a year and I quickly
improved myself last year. I was doing quite long rides on Sundays, then I started
doing crits and finally I did a few TTs which I really loved. After the summer, I had
two months off the bike and no exercise. After that, I decided to train hard and get
ready for TTs quickly. After 2 weeks of good training, I went a bit harder and
completed several high intensity sessions. (My program includes two complete
rest days. The other five days, I cycle and in two of those five I do 2
weight sessions). At the last day, I went to gym and did weights for my legs
after a hard riding for two hours.
Then, I took a day off and go cycling again on Tuesday. I felt very weak. I
wasn't hitting to any decent numbers. I couldn't hold it at my threshold for
15 minutes, sweated quickly. I cut the workout short and tried again on
Wednesday: Same result. I took Thursday, Friday, Saturday off and I still
feel weak. Though, ONLY weakness I'm feeling is on my legs. They just feel
like filling with lactic acid even if I push %65-70 of my FTP.
Other than that, I'm feeling good. No illness, okay sleep, I'm eating well,
resting HR is around 52. Just my legs when I try to cycle (or go upstairs).
I'm concerned because it's been a week and that feeling is still there! I
don't think I can become overtrained with just ONE week's hard workouts. I'm
resting now, but I was scared when I read that some athletes take MONTHS off
to get back.
Do you know what this can be, what I should do and how to deal with it? Some
people advised me push further to go through it, but I don't want to ruin my
body. Should I be completely resting or what?
And lastly, could anyone suggest a good read for training stress, calculating it and how
to calculate how much recovery I will need depending on the exercises?
Thanks very much in advance.
Overtraining/overreaching - Advice needed
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NATURAL ANKLING
- Posts: 13779
- Joined: 24 Oct 2012, 10:43pm
- Location: English Riviera
Re: Overtraining/overreaching - Advice needed
Hi,
You are young so you have youth on your side.
The only thing I could say is weights should be used for physio type work only.
Only train max three consecutive days.
If you are not overweight then you might well be deficient in some food stuff.
Protien is recommended within 30 mins after workout for good recovery.
Finally don't try any fad nutrition techniques including drinking too much water without any food stuffs or carbo loading, all you need to do is eat normal food with plenty whole foods.
You don't give previous experience before cycling
Dehydration is a big possible here also.
Virus as likely as high exertion mars immune system for a few days after exercise.
I went through similar in my youth, most likely a virus or cold.
Don't ever exercise if you have infection in throat and or nose, wait till you are nearly recovered, possible heart damage / failure if you dont
Don't listen to people who say push through it.
If it does not clear after two weeks then see GP.
You are young so you have youth on your side.
The only thing I could say is weights should be used for physio type work only.
Only train max three consecutive days.
If you are not overweight then you might well be deficient in some food stuff.
Protien is recommended within 30 mins after workout for good recovery.
Finally don't try any fad nutrition techniques including drinking too much water without any food stuffs or carbo loading, all you need to do is eat normal food with plenty whole foods.
You don't give previous experience before cycling
Dehydration is a big possible here also.
Virus as likely as high exertion mars immune system for a few days after exercise.
I went through similar in my youth, most likely a virus or cold.
Don't ever exercise if you have infection in throat and or nose, wait till you are nearly recovered, possible heart damage / failure if you dont
Don't listen to people who say push through it.
If it does not clear after two weeks then see GP.
NA Thinks Just End 2 End Return + Bivvy - Some day Soon I hope
You'll Still Find Me At The Top Of A Hill
Please forgive the poor Grammar I blame it on my mobile and phat thinkers.
You'll Still Find Me At The Top Of A Hill
Please forgive the poor Grammar I blame it on my mobile and phat thinkers.
Re: Overtraining/overreaching - Advice needed
One thing really stood out.
Training + recovery = improvement
Each training element should have a purpose and you should know when you have done enough to fulfil that.
Two hours of 'hard' cycling. This is way too long to do any top end work looking to increase anaerobic tolerance (1 -4 mins efforts with a minute rest and repeated) it's more like aerobic power level. But when you have finished your two hours that's it, don't do weights as well.
You can use weights to increase your strength but this is best done when you are fresh not after two hours of hard riding.
You don't have an infinite amount of energy or time so try to make the best use of what you do have and this needs to include recovery. Also think of training in blocks i.e every sixth week have a relatively easy week, drop the amount of miles but still include some short really high intensity rides (intervals) that including warm-up/cool down are less than an hour and although hard can be quickly recovered from.
Have you made sure that you have a good base to be able to support 'hard' riding?
Lastly, you started last year and improved quickly. This is quite usual if you have any ability and do some training. When you start tt's you can knock lumps out of your times each time you ride. But you need to accept that the better you get the harder it is to improve. There will be times when you seem to plateau but results are not instant and you need to be patient. Also as you get fitter you need to review your training from time to time as your endurance and power will have changed.
hazar wrote: At the last day, I went to gym and did weights for my legs
after a hard riding for two hours.
Training + recovery = improvement
Each training element should have a purpose and you should know when you have done enough to fulfil that.
Two hours of 'hard' cycling. This is way too long to do any top end work looking to increase anaerobic tolerance (1 -4 mins efforts with a minute rest and repeated) it's more like aerobic power level. But when you have finished your two hours that's it, don't do weights as well.
You can use weights to increase your strength but this is best done when you are fresh not after two hours of hard riding.
You don't have an infinite amount of energy or time so try to make the best use of what you do have and this needs to include recovery. Also think of training in blocks i.e every sixth week have a relatively easy week, drop the amount of miles but still include some short really high intensity rides (intervals) that including warm-up/cool down are less than an hour and although hard can be quickly recovered from.
Have you made sure that you have a good base to be able to support 'hard' riding?
Lastly, you started last year and improved quickly. This is quite usual if you have any ability and do some training. When you start tt's you can knock lumps out of your times each time you ride. But you need to accept that the better you get the harder it is to improve. There will be times when you seem to plateau but results are not instant and you need to be patient. Also as you get fitter you need to review your training from time to time as your endurance and power will have changed.
Re: Overtraining/overreaching - Advice needed
A week only feeling off-colour could be simply that you are arguing with an infection, not necessarily overtraining. You are doing the right thing to question how you feel and adapting your activity plan.
Rest up. Resting is when your body is repairing and improving and is an equal part of training. You can ride lightly, but resist the temptation to go mad. Use your HRM and set a low level - and stay below it!
Rest up. Resting is when your body is repairing and improving and is an equal part of training. You can ride lightly, but resist the temptation to go mad. Use your HRM and set a low level - and stay below it!