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How can you tell if you are over training?(9 posts)

How can you tell if you are over training?MXL02
Aug 5, 2002 4:32 AM
I got up this AM and blew off my recovery ride, using numerous excuses, with one of the more commanding being, "well, you don't want to overtrain." I don't think my recovery ride would have been overtraining, but I started to wonder, how can you tell if you are overtraining?
knowing your "trained state" waking heart rate is one wayOld_school_nik
Aug 5, 2002 4:45 AM
One way to tell if you are overtraining is to document your resting herat rate over a numbe of days after you have at least 2 or 3 months of conditioning in you - take it after a day off but while you have been riding a lot. Take the Hr right when you get up ideally, before you get out of bed.

Take this HR over a few days and use it as a baseline.

If you ever wake up and take your HR under these circumstances and it is 7+ beast higher it means you body hasn't yetrecoverred from your last work out - it doesn't mean you can't train that day - it just provides you with information, its a tool to decide when youhave done too much -lets say your HR is 12 beats above normal but you know you will be off from riding for a couple of days - maybe you still ride that day?

Anwway there smore to over training that's just one tool.

you mean like this?DougSloan
Aug 5, 2002 5:43 AM
either my watch stopped or a patient is deadcyclopathic
Aug 5, 2002 9:45 AM
check your strap Doug ;)
joke from last weekDougSloan
Aug 5, 2002 10:33 AM
re: speaking of jokes..cyclopathic
Aug 5, 2002 11:02 AM
I froze to death on my Sat ride.

it was 98 at 11am, 80% humidity and then it heated up. I finished ride ~3:30, for last 25mi I couldn't sweat was spraying water on neck and in helmet vents. I was probably going ~12-13mph no wonder I start having chills ;)
re: How can you tell if you are over training?jjdbike
Aug 5, 2002 5:00 AM
Overtraining is insidious. Especially for the driven athlete. We start to tell ourselves that we are just getting lazy, or being too soft, or getting burned out. It is however, a genuine physiological condition.
For endurance atletes, there are three indicators that I know of. 1st-you should know their average true resting heart rate. To get this you take you pulse for a full minute (or use a heart rate monitor) as soon as you awaken naturally (as opposed to needing to urinate or by an alarm). Do this for a whole week, or atleast 4 times in one week and one day when you are completly rested. Use the avarge as you value. Then take it on a regular basis. If your resting HR is 10 bpm higher then your norm, you need a day off.
2nd-You can also check your delta HR. Do this w/ a HR monitor. check you HR when relaxed but standing. Then lay down in a quite room for 2 full minutes...relax, do deep breahing...ect.. After 2:00 check you HR. Then stand up. After you HR spike due to blood pressure change, check you standidng hr again. This diference is your delta HR. It is an indicator of how much stress you body is under (both mentally/emotionally & physically). A difference of 5-10 are excellent, 10-20 normal, 20-30 hight, 30 + stress. This is also a good value to keep track of. This is according to Sally Edwards.
3rd-The other way to know if you are over training is if you are sick of it, can't bring yourself to get on the bike, or your heart isn't in it. You may need a week off. The marginal loss in fitness will be made up for when you return completelty rested w/ a new & fresh vigor.
Over training can ruin a season, burn you out & make you more vulnerable to overuse injuries.
Sorry if this was too long.
I hope I have been of some help.
re: How can you tell if you are over training?DINOSAUR
Aug 5, 2002 8:13 AM
For me it's when cycling isn't fun anymore and I start to dread the workouts instead of looking forward to them. I feel sore, tired, clumsy, have a piss poor attitude, my lower back starts to hurt and I have to force myself to get on my bike. When I start feeling like this I take some time off the bike and put in a couple of easy weeks. Cycling should be fun, not like a job. If you think you are overtraining, you probably are, otherwise this question would not enter your mind...I guess the only way you ever really know is if you completely collapse then you know your perimeter...not a goodway to find out though...what helped me is I know what real pain is after I crashed a couple of years ago and ended up in the hospital hooked up to morphine...when I start treading on that area, I back off....this is what gives Lance the edge, he knows what real pain feels like...hope I never find out like he did....
Thanks for your replies.MXL02
Aug 5, 2002 10:10 AM
When I plan on training and don't go because I just don't feel like it, I feel incredibly guilty. I think it is a withdrawal symptom from my endorphin addiction. When I was running, I used to push myself to the limit routinely, which resulted in injury, which is why I can't run anymore. I want to enjoy cycling, but I also want to get better. I just needed some guidelines so I wouldn't be slipping backwards in my quest for fitness. Thanks again.