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Rules of thumb for overtraining(6 posts)

Rules of thumb for overtrainingPODIUMBOUNDdotCA
Dec 12, 2002 8:44 AM
I'd like to get some qualified opinion on what the rules of thumb for overtraining are. On the bike or while doing weights as well.

For the average athlete soreness, raised resting heart rate, etc. are all red flags but what about for a higher level athlete? For these athletes the ammount of overload has to be higher in order to get gains.

Thanks,
Nick
PodiumBound.ca
That is what I go by..DINOSAUR
Dec 12, 2002 9:28 AM
I am certainly not in the "higher level athelete" category, but it's a feeling I get. I feel bone tired, sore, out of sorts, clumsy, on the edge of exhaustion. I feel a little bit tired and sore all of the time, but I've learned when to back off. Ignoring certain signs can lead to injury (been there done that). I could not balance a weight lifting routine with cycling, but I'm a heck of a lot older than you. I think weight training might work the best during off season when you can't ride at all and maybe some stationary bike or rollers. I could not balance the two. When I get close to overtraining I feel like I need to lay down and take a nap. And it seems to come with other stuff that is going on in my life and not the miles I'm cranking out. A big part of it is mental attitude. I just try to make my cycling as much fun as possible. When I did lift (and I lifted for years) I changed my routine about every 8 weeks and tried different methods (low reps/heavy weights, high reps/light weights). What worked best for me was light weights/high reps and work on using very strict form. Using real heavy weights will cause you to add bulk and muscle mass. I was up to 250 at one time and it took 4 years to drop 50 pounds. Also my opinion is that cycling is the best exercise for cycling. Lifting (like squats) made a difference when I first started out during the spring, I could feel it when I climbed, but if did nothing for endurance. Like I said, I'm no expert, but perhaps others will pipe in...my motto is "whatever works for you"....
I unfortunatly have been there.LC
Dec 12, 2002 10:16 AM
I get irritated and restless when overtrained. I feel tired but can't sleep well. My legs ache all the time for more than the usual 24 to 48 hours to recover. During the season my race performance goes down and I end up quiting half way into the weekly training crits because I don't feel like suffering. Resting heart rate seems like it fluctuates from being too high to too low, but hardly ever just right.
This is how I feel..Bill J Pappas
Dec 12, 2002 8:58 PM
when I've gone overboard on training, first thing I notice besides the sorenenss, and fatigue is the fact that I don't want to ride my bike at all! This apathy is still a good indicator; even when the weather outside sucks, I still don't even want to do a light spin on the rollers. Elevated resting HR, sleeplessness, clumsy, feeling out of sort, and going on a junk food binge(2 straight days of Pizza/Chinese/BurgerKing take out(lunch&dinner)..usually unheard of!!!)
After this funk period, I usually drag myself into the gym for weight work, then followed by sessions on the rollers; try and achieve some balance during the off season, however not too much of both, or I fall back into my "cycling apathy" as I refer to it! Keep an eye on my waking HR in the mornings gives me a good indicator on how well I'm recovering,a move away from the junk food, and also when I start fiddling with every component on my bike, cleaning/adjusting every inch of it, checking for wear etc.. then I am back into the cycling mood! Keeping a training log helps, as it allows me to go back and see what I was doing before my laziness set in, then change some aspect of my cycling to make it more fun, that to me is key!
re: Rules of thumb for overtrainingmainframe
Dec 12, 2002 10:56 AM
When the amount of output is measured against a benchmark, sure, the elite athelete puts out more to overload than the "average" guy. Yet, measured against one's own capacity, if both are working to within a small percentage of their respective limits, then the relative effort is the same. It seems, then, that overtraining results from training episodes that are both too frequent and too intense relative to one's own ability. The symtoms are well recognized yet vary per individual.
HR is a good indicator in 3 waysKerry
Dec 12, 2002 5:29 PM
1 - elevated HR in the morning
2 - inability to raise HR to normal in training
or 3 - HR shoots to abnormal levels with light exercise

Lots of other symptoms of overtraining, but the HR ones are quantitative.