Everyone knows that training hard is part of getting better. If you don’t push your body past what it did yesterday then it won’t have any reason to improve your fitness levels.
But we also know that if you push too hard things can go wrong. Usually referred to as Overtraining, almost everyone reading this has experienced the symptoms of pushing our body harder than we should have, which include lack of energy, getting sick and overuse injuries.
Your body will force you to take time off and rest but taking time off is one of the worst things for your progress. Staying consistent with your training is important and so pushing your body hard while also avoiding Overtraining is the key to long term progress.
In this episode of the BikeJames Podcast I dive into the subject of Overtraining, letting you know exactly what it is and how you can use that information to help you. I also share some tips, strategies and tools I’ve found to be especially helpful for this goal.
I also shot a video going over some of these things as well, you can check it out below:
Notes From the Podcast
What is overtraining?
– Energy Balance between dealing with stress and recovering from it: autonomic nervous system
– Training Plus Recovery = Results
Ways to avoid it:
– Plan your training week according to Recovery, Stimulation and Development days.
– 1-2 Development days ideal, more than that and you need to really focus on recovery.
– Take your whole life into cosideration and not just training/ riding – Stress is stress.
Ways to detect it:
– Elevated HR
-HRV: Window into autonomic nervous system and aerobic fitness
-Morpheus: helps avoid by adjusting HR based on recovery
What to do about it:
– Adjust training loads based on detection.
– Recovery tactics like HPRW/ active recovery, massage, heat and cold therapy.
– Use HRV to see which direction your autonomic nervous system is headed to guide decisions.
– Breathing and meditation help with HRV
Until next time…