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Through training, we repeatedly apply physiologic stresses to the body, and then allow it to recover. This is the principle of over reaching. WITHOUT PROPER RECOVERY, over reaching can become over training and lead to substandard results. Over training is usually brought on by an increase in high intensity training, high-volume training or both. At first you will improve, but after a while performance starts to decline. What typically happens is you start to train harder and the vicious cycle begins. If you find yourself fried or lethargic in the middle of training blocks you may be over training. On the other hand it is quite common to feel fried at the end of a training block and this is the purpose of the rest and rejuvenation week. The periodization plan I (and all the coaches at MHMS use) utilize typically runs in either 3 or 4 week cycles. The last week of the cycle is always a rest/test or regeneration cycle and should never be deviated from. NEVER... An annual training plan consists of the following periods, Preparation, Base, Build, Peak and Competition. By “sticking to the plan” and applying the stresses of training sensibly you can avoid over training. So how do we monitor this? First and foremost don’t stray far from your training plan. I’ve had athletes in a rest week turn a 45 minute stride session into a long run and then a 35 minute spin up session into a 1:25 minute group ride with friends. What was supposed to be an 8 hour week turned into an 11.5 hour week of hard training. I’ve had other athletes miss training weeks for various reasons and then skip the designed workouts to put in long days in an attempt to get back the fitness they perceive they had lost. Remember it takes two weeks before you start to lose some of your fitness. Perhaps I didn’t do a good enough job of stressing the importance of rest. Perhaps the athlete felt uncomfortable paying someone to do very little that week? As endurance athletes we are uncomfortable with doing very little. Like getting used to moments of awkward silence when speaking/listening, get used to weeks of little training. Allow your body to recover. The key is to understand that each and every workout serves a purpose in the development of the athlete during that particular training cycle. In short, you need to put your faith in your coach. With conviction I can tell you that every athlete I coached and followed the plan had a better season than those who didn’t. I could belabor the point with examples but the proof is in last years results. A great way to determine if your body needs a rest is to monitor your heart rate every morning when you wake. Put on your strap and then give it about a minute before you note your time. You will see your heart rate flatten out at some point, usually after a minute. Once your heart rate flattens out, record this information in your daily log. Within a week you will know where your normal range is. When you wake up and your heart rate is 5 bpm over normal then it is time for a rest. I would prefer you notify me. If that isn’t possible either take the day off or do an easy active recovery workout such as a slow steady swim. During your intense training period it may be normal for your heart rate to be elevated. This usually occurs in the last 8 weeks of training for an Ironman. Try and do the same routine before taking your test. I typically put my heart rate monitor next to my bed and then take my test. Other times I wake and walk immediately down stairs and go straight to the couch. The key is consistency in taking the test. Obviously your body can tell you when you need a rest as well. Lack of motivation, loss of appetite, the inability to sleep well, sore legs are also other indicators of over training. So as you approach the beginning of the year, make a commitment to follow the plan, be consistent, eat right, get rest and trust your coach. Remember, “How We Train Makes the Difference”. |
